Balancing Carbs: A Diabetic's Guide

BALANCING Carbohydrates By APage A. DIABETIC'S Guide The body uses carbs for energy in the form of glucose. But how many carbs should a person with diabetes eat? Some insulin users find that their blood glucose is easier to control when they limit carbs; others believe a low carb diet could lead to higher fat intake (which isn't necessarily a bad thing). The key is moderation and eating a balanced diet. Here are the details: Carbohydrate levels depend on an individual's blood glucose management and should be discussed in depth with a doctor. Here's some guidance on following a moderate-carb diet. UNDERSTANDING THE BASICS ΤΥΡE 1 ΤΥΡΕ 2 Usually diagnosed in children & young adults when the body does not produce insulin. Occurs when insulin is not used effectively by the body, resulting in insulin resistance and hyperglycemia. The body can still produce insulin, but not enough in relation to sugar consumption. WHAT is INSULIN Insulin is a hormone needed to convert sugar, starches, and other food into energy needed for daily life. 8.3% of the population has diabetes WHAT CARBS? are 25.8 Million People Carbohydrates are sugars our body converts to glucose (blood sugar), which is stored for energy. The glycemic index measures how much certain foods raise your blood sugar levels when consumed. IMPORTANT TO MONITOR: The CDC estimates that by 2050, 20-33% of Americans will be Target Blood Glucose Range for adults is 80-150* *80 being without food, and 150 being after a meal diabetic. Diabetics should check their blood glucose 4-6 times a day BEFORE BEFORE AFTER ANYTIME THEY MEALS BED EXERCISE FEEL BAD HIGH GLYCEMIC INDEX =BAD CARBS These foods are quickly digested and absorbed, resulting in a sugar rush, followed by an energy crash. LOW GLYCEMIC INDEX =GOOD CARBS These foods are digested and absorbed more slowly, which produces a more gradual rise in blood sugar. These are essential in weight control since they help control appetite and hunger. HOURS CARBSARE EVERYWHERE! SIMPLE CARBS COMPLEX CARBS Getting 40-45% of calories Below are some common offenders & their carb count Below are some healthier options & their carb count per serving. from carbs is considered a per serving. moderate approach POTATO (85) CORN (60) VEGETABLES SPINACH (15) CARROT (16) BREAD WHITE BREAD (71) WHOLE GRAINS (50) O WHITE RICE (58) & BROWN RICE (55) PASTA/RICE WHOLE WHEAT SPAGHETTI (37) MEAT LASAGNA (38) MACARONI (51) PRETZELS (81) JELLY BEANS (81) SNACKS NUTS (15) PIZZA (35) PINEAPPLE (66) RAISINS (64) FRUITS CHERRIES (22) ORANGES (44) SODA (63) ORANGE JUICE (52) DRINKS SOY MILK (30) WHOLE MILK (27) STATS: STATS: LOW IN FIBER & NUTRIENTS HIGH IN FIBER & NUTRIENTS EMPTY CALORIES MAKE YOU FEEL FULL QUICKLY CONVERTED TO FAT LOWER CALORIES MAKE YOU FEEL TIRED STIMULATES METABOLISM EXERCISE WHATABOUT FATLEVELS? RESCUE but ultimately 'fat' is not what will create body fat. Carbohydrates are the enemy, wreaking havoc on blood sugar levels. TO THE There is a lot of confusion on this topic, 0000 Even though the focus is on a moderate to low carbohydrate diet, carbs are needed to power through a workout. And working out is key to lowering blood sugar, blood pressure and cholesterol. Eating a proper diet and getting enough physical activity can reduce the risk of diabetes and help control the condition in people with diabetes. WE ARE ALL IMPORTANT When starting to cut carbs, think 45-60 Exercise for a minimum of balanced grams vegetables 30 minutes. Choose an enjoyable activity that raises your heart rate and induces a light sweat fruits per meal. whole legumes grains SOURCES: http://www.diabetes.org/diabetes-basics/ http://www.glycemicindex.com/ http://forecast.diabetes.org/carbs-enemy http://www.nlm.nih.gov/ HealthCentral