Diabetes and Carbohydrates: Understanding the Connections, Advantages, Dangers, and More Details
The American Diabetes Association (ADA) advises individuals living with diabetes to focus on whole foods and moderate carbohydrate intake for effective management of their condition.
The ADA recommends that about 45-60% of daily calories should come from carbohydrates, which equates to approximately 130 grams or more per day based on calorie needs. This recommendation, however, can be adjusted to a lower carbohydrate approach of between 50-150 grams per day, depending on factors such as age, activity level, medications, and health goals.
When it comes to the type of carbohydrates, the ADA emphasizes choosing nutrient-rich sources like fruits, vegetables, whole grains, and low-fat dairy products. These complex carbohydrates, higher in fiber, are digested more slowly and help maintain better blood glucose control. Simple carbohydrates from added sugars and refined processed foods, on the other hand, are digested quickly and can cause blood sugar spikes.
In a daily meal plan, the ADA suggests including a variety of foods such as cucumbers, green beans, lettuce, broccoli, tomatoes, blueberries, strawberries, plantains, brown rice, whole wheat bread, whole grain pasta, cantaloupe, oatmeal, corn, green peas, sweet potatoes, pumpkin, apples, black beans, kidney beans, chickpeas, and green lentils.
For those who may experience low blood sugar levels, the ADA suggests using food or drinks with 15 grams of carbohydrate to help stabilize their levels.
It is important to note that eating carbohydrates can contribute to high blood sugar in a person with diabetes. To prevent this, the ADA advises avoiding or limiting fried foods, foods high in saturated fat and trans fat, soda, juices, and other beverages with high sugar levels, sweets, and candies.
The ADA also encourages people living with diabetes to monitor their blood glucose levels regularly. Before making any drastic changes to their diet, they should always consult their healthcare provider.
In terms of dietary plans, the ADA suggests using either the plate method or counting carbs approach.
Lastly, the body breaks down digestible carbs into sugar, and fiber does not raise blood sugar levels. Fiber can provide several benefits for a person with diabetes, including increasing insulin sensitivity, decreasing blood pressure and cholesterol, and aiding weight loss.
While a low-carb diet like the keto diet may show benefits in the short term, long-term studies suggest that it may not show any advantages over higher carb diets in terms of weight loss, blood sugar control, fat concentrations, and blood pressure.
In conclusion, the ADA recommends a balanced diet for people with diabetes, focusing on moderate carbohydrate intake from primarily complex carbs (whole grains, fruits, vegetables, low-fat milk) and minimizing simple sugars. It's essential to work with healthcare providers to determine the best dietary plan and to monitor blood glucose levels regularly.
- The American Diabetes Association (ADA) advises a daily carbohydrate intake of 45-60% of total calories, equating to approximately 130 grams or more based on calorie needs.
- When choosing carbohydrates, the ADA emphasizes nutrient-rich sources like fruits, vegetables, whole grains, and low-fat dairy products due to their higher fiber content.
- Simple carbohydrates from added sugars and refined processed foods can cause rapid blood sugar spikes.
- The ADA suggests a variety of foods in a daily meal plan, including cucumbers, green beans, lettuce, broccoli, tomatoes, blueberries, strawberries, plantains, brown rice, whole wheat bread, whole grain pasta, cantaloupe, oatmeal, corn, green peas, sweet potatoes, pumpkin, apples, black beans, kidney beans, chickpeas, and green lentils.
- For those who may experience low blood sugar levels, the ADA suggests using food or drinks with 15 grams of carbohydrate to help stabilize their levels.
- The ADA advises avoiding or limiting fried foods, foods high in saturated fat and trans fat, soda, juices, and other beverages with high sugar levels, sweets, and candies to prevent high blood sugar.
- The ADA encourages people living with diabetes to monitor their blood glucose levels regularly and to work with their healthcare providers to determine the best dietary plan.
