Carbohydrates are the major source of energy for the majority of people. Carbohydrates
containing food also provide essential nutrients that are required by the body for maintaining good
health. Carbohydrates that are consumed are broken down into glucose whereas the type and the
amount a person consumes make a difference in the blood glucose levels and diabetes management.
A diet plan plays a crucial role in maintaining the controlled levels of glucose for a person with
diabetes.
Carbs can be grouped as:
- Foods containing mostly starch such as bread, rice, pasta, potatoes, breakfast cereals, etc
- Foods containing mostly sugars such as fruits (fructose), some dairy foods (lactose), sweets,
chocolates, sugar-containing drinks and, desserts. - Foods containing fibers such as wholemeal bread, brown rice, wholegrain cereals, fruits,
vegetables, nuts, seeds, pulses, potatoes, oats, and barley. - Fiber keeps the blood glucose and cholesterol levels under control so one should try to include
enough fiber in an everyday diet.
DIABETES:
Insulin is a hormone produced naturally by the pancreas which helps in breaking down the sugar in the blood for producing energy. If the body doesn’t receive the required amount of insulin it leads to elevated blood sugar levels, which has harmful effects on the person.
Types of Diabetes:
- Type 1 Diabetes: It is an autoimmune disease that occurs when the pancreatic cells are destroyed where the insulin is produced.
- Type 2 Diabetes: It occurs when the body becomes resistant to insulin, and also when sugar gets buildup in your blood. It occurs in later stages of life, mostly in adults who have obesity. So eating and fasting have a direct effect on the blood glucose levels of a person but not all foods effects the blood glucose levels in the same way.
How much Carbs?
The amount of carbs intake by a person depends on age, activity levels and blood glucose levels. A diabetic person should consume 50% of their calories from carbs.
A Diabetic person should keep an eye on their carb intake as part of their blood sugar level monitoring. But carbs should be included in the diet which has other beneficial nutrients. Different types of carbs provide different benefits.
- Starch: These are found in fruits, vegetables, and whole grains. As starch is a polysaccharide the breakdown of it takes time in which the release of glucose into the blood occurs slowly which prevents a spike in the levels of blood sugar.
- Sugars: Persons with diabetes should avoid added sugars and refined sugar containing foods as it leads to spike in the blood sugar levels.
- Fibers: Fiber rich carbs should be included in your diet as it takes longer time to digest than that of low fiber foods, which reduces the chances of a spike in blood sugar levels. As fiber takes longer time to digest, a person feels full for a long period of time and hence will not over eat.
Foods to include in a diabetic person’s diet:
- Cucumber
- Green bean
- Lettuce
- Broccoli
- Tomatoes
- Blueberries
- Strawberries
- Brown rice
- Whole wheat bread
- Whole grain pasta
- Oatmeal
- Corn
- Green peas
- Pumpkin
- Apple
- Sweet potatoes
Foods to avoid in a diabetic person’s diet:
- Fried Foods
- Foods high in saturated and trans fat
- Juices and drinks which have high sugar content
- Sweets along with candy, ice creams and baked goods
- Chocolates