Carbohydrates and diabetes - an introduction: The immediate source of any glucose in your bloodstream when you eat any meal, is the carbohydrates. Carbohydrates can be found in various food groups. Grains and cereals, along with some vegetables, beans and peas are a source of starch, a carbohydrate. Fruit is also the second biggest source of carbohydrates in most diets. Carbohydrates can also be found in most milk, and milk products, along with protein and fat. Other sources of carbohydrates are sweets, such as cakes, candy, sweetened drinks and cookies.
The amount of carbohydrates that constitute a person\'s diet is still being debated by health experts. Historically, exact ratios of carbohydrate, fat and protein calories in daily intake were prescribed. Today though, these experts are more flexible, and carbohydrate intakes of 40-65% of daily calorie intake are commonly recommended. Experience has shown that individuals sticking to the lower limit of that scale do find it easier to control their blood glucose level, whilst maintaining low fat levels.
In general, individuals should pick food with a low glycemic index (GI) as the primary source of their carbohydrates. Trying to predict the glycemic index of a readily prepared meal is probably impossible, but a basic understanding of the glycemic index of various foods can help you make an informed choice.
High glycemic index foods include, white bread, processed breakfast cereal, plain cookies, cakes, tropical fruits such as bananas and paw-paws, potatoes and white rice.
Low glycemic alternatives to the above are, whole grain bread, unrefined breakfast cereals, cookies made with dried fruits or whole grains, cakes made with fruits and oats, temperate climate fruits such as apples, pasta and basmati rice.
A lot of the foods in the low GI list are rich in fibre. While it is a carbohydrate, fibre cannot be broken down by any of the digestive enzymes, and so does not add to the calorie count, and is not absorbed into the blood as glucose. It has also been found to be beneficial in reducing the risk of diabetes and heart diseases, while improving bowel movement and reducing constipation. The recommended daily fibre intake is 25 grams for the average adult, and the best sources are legume vegetables, and any of the whole grains.
Fibre in food is generally found in two varieties. Insoluble fibre does not dissolve, and remains in the digestive system as roughage, improving overall digestion helping to prevent constipation. This is mainly found in the whole grains, and also in the skin of most fruits and vegetables.
The second variety is soluble, and does dissolve in the intestines. When it enters the blood, it can help to lower both cholesterol and blood glucose level. This form is often found in brown rice, the legume vegetables such as beans, and in barley and fruit.
While doctor\'s used to tell diabetic patients to totally eliminate sugar from their diets, this is no longer the case. Foodstuffs such as potatoes and corn can increase blood glucose levels just as quickly as table sugar. Instead, the focus now is on the amount of calories consumed.
As a result, a lot of people with diabetes, particularly those who are overweight, will now use sugar substitutes or sweeteners, in their diet. Because some of these substitutes are sweeter than sugar, the can be used in smaller amounts, helping the individual reduce their overall calorie intake. The second benefit of these alternative sweeteners, such as fructose and xylitol, is that they are absorbed more slowly than glucose, and so raise the blood glucose level more slowly. Some artificial sweeteners containing zero calories have also become popular in modern times. Examples include saccharin (which is heat stable and can be used in baking), apartame, and sucralose. Despite popular misconceptions, there currently is no evidence linking any of these artificial sweeteners to higher incidences of cancer.
Getting your daily carbohydrate intake from the right sources is therefore as important, for anyone suffering from diabetes, as the amount consumed. Exercising a little judgement in what you eat, and making small adjustments, can help you better control your blood glucose level, and lose weight.
