Food and Beverage

If You Are Diabetic, You Must Understand Carbohydrates aka Carbs

Everybody needs carbs, including diabetics. If you have not read part one of carbohydrates , check it out here. 

You have heard the term bad carbs. I stay away from that term because carbs aren’t bad. I prefer simple carbohydrates. 

 Simple carbohydrates 

Simple Carbohydrates include sugars and grains that have been stripped of all their nutrients.  This includes foods like white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, sodas, fruit juices and many breakfast cereals.

These types of carbs are digested easily and can cause your blood sugar to spike; raising your blood sugar, leading to a post sugar crash. You may already experienced it. 

Some of the symptoms are:

• Dizziness or lightheadedness
• Feeling anxious
• Weakness
• Hunger or nausea
• Sweating or chills
• Blurred vision
• Shakiness

To treat a sugar crash, you can try eating 15 grams of a carbohydrate. If your symptoms don’t improve after 15 minutes, you can try eating another 15 grams of a carbohydrate.  These items you may have on hand.

1. 1 Tablespoon honey, jam or jelly
2. 1 Tablespoon sugar in water
3. ½ cup apple juice, orange juice or grapefruit

You may need to make long-term changes to your diet.  

Also, you feel hungry again soon after eating sugary foods. 

Please note, naturally occurring sugar from fruit and milk have added benefit of vitamins, minerals and fiber. Be aware of how much you consume because they are digested quickly as well.

Complex Carbohydrate

Complex carbohydrates have plenty of fiber, which moves slowly through your digestive tract. Complex carbs help you feel full, provide energy, feel satiated longer and help with portion control. Complex carbohydrates are digested more slowly and release glucose into the blood stream gradually. They do not spike your blood sugar.

Types of Complex Carbohydrates

• Whole grains 
• fiber rich fruits, 
• fiber rich vegetables 
• beans
• nuts

The best complex carbs have plenty of fiber, which move slowly through your digestive tract. Complex carbs help us feel full, provide energy and help us feel satiated longer, and this supports portion control.

Whole grains are:

• spelt
• buckwheat
• quinoa,
• barley
• millet
• farro
• bulgur
• brown and black riceIf these grains are new to you, think of the fun you will have exploring them. 

Non-starchy vegetables: 

• spinach
• green beans 
• brussel spouts 
• celery
• tomato
• asparagus
• broccoli
• mushrooms
• peppers
• zucchini

Fiber rich fruits

• apples
• raspberries
• plums
• strawberries
• blueberries
• cherries
• kiwis
• cantaloupe
• blackberries

Nuts

• almonds
• walnuts
• peanuts
• cashews
• Pistachios

There are two types of fiber. Soluble and insoluble Each has important health benefits and plays a different role in your body. Let’s delve in to understand them.

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Soluble fiber

Soluble Fiber attracts water and turns to gel, slowing down digestion.  It helps control your blood sugar and cholesterol. This process can help manage complications from diabetes.

I finally gave in to taking statins for my high LDL cholesterol. My good cholesterol HDL was over 100 and was told years ago I was protected. My triglycerides were also good. I did try the statins and got the mother of all cramps in my abdomen. I got muscle cramps where I did not know muscles existed. Furthermore, I stopped taking them and looked for an alternative and found red yeast rice vitamins. They bought my cholesterol down. But my doctor wanted my LDL cholesterol down more. 

While visiting my cousin, she introduced me to a delicious psyllium fiber drink. I started drinking it daily. My next LDL test was perfect. 

• Are you ready to get on the fiber bandwagon, knowing fiber can help prevent or manage diabetes complications? A word of caution here. If you decide to drink store purchased soluble fiber, do not drink with medication. It could prevent the drugs from absorption. Insoluble fiberThis type of fiber does not dissolve in water and generally remain whole as it passes through your digestive system. It helps keep your bowels healthy, and keep you regular. 

There is no dietary fiber in meat, fish, poultry, eggs, or milk.

The FDA dietary fiber guidelines recommend adults eat 22 to 34 grams of fiber each day,  So, how much is 22 to 34 grams of fiber?  That is equivalent to eating about six apples a day. 

Spread your fiber choices around your meals. Add fiber products slowly and drink plenty of water to decrease the risk of gas, cramps, bloating and diarrhea from too much fiber. It happens.

Learn all you can about CARBS BABY. They play a key role in your health. 

Next issue, next Monday. Topics are: Support groups and food labels. See you then. 

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