How do carbohydrates affect blood sugar levels in people with type 2 diabetes. What are the different types of carbohydrates and their impact on health. Which carbohydrate sources are recommended for individuals managing diabetes. How can fiber intake benefit those with type 2 diabetes. What role do whole grains play in a diabetes-friendly diet. How can individuals make smarter carbohydrate choices to improve their overall health.

Understanding Carbohydrates: Types and Their Impact on Blood Sugar

Carbohydrates, often referred to as “carbs,” play a significant role in managing blood sugar levels, particularly for individuals with type 2 diabetes. But what exactly are carbohydrates, and how do they affect our bodies?

Carbohydrates are one of the three main macronutrients, alongside proteins and fats. They are the body’s primary source of energy and come in three main forms:

• Starch
• Fiber
• Sugar

When you see “total carbohydrate” on a nutrition label, it encompasses all three types. Each type of carbohydrate affects blood sugar differently, which is crucial to understand for effective diabetes management.

The Impact of Carbohydrates on Blood Sugar

Do all carbohydrates affect blood sugar equally? The short answer is no. Complex carbohydrates, such as those found in whole grains and legumes, are digested more slowly. This gradual digestion process results in a more stable blood sugar response compared to refined carbohydrates, which can cause rapid spikes in blood glucose levels.

Complex vs. Refined Carbohydrates: Making Smarter Choices

Understanding the difference between complex and refined carbohydrates is crucial for anyone managing diabetes or looking to improve their overall health. Complex carbohydrates offer more nutritional value and have a less dramatic effect on blood sugar levels.

Benefits of Complex Carbohydrates

Complex carbohydrates provide numerous benefits:

• Rich in vitamins and minerals
• High in fiber
• Slower digestion, leading to more stable blood sugar levels
• Increased satiety, helping with weight management

Sources of Complex Carbohydrates

Incorporating complex carbohydrates into your diet can be easy and delicious. Some excellent sources include:

1. Whole grains (oats, quinoa, brown rice)
2. Legumes (lentils, beans, chickpeas)
3. Starchy vegetables (sweet potatoes, corn, peas)
4. Fruits (especially those with edible skins and seeds)

The Role of Fiber in Diabetes Management and Overall Health

Fiber is a type of carbohydrate that deserves special attention, especially for those managing diabetes. Why is fiber so important, and how can it benefit your health?

Health Benefits of Fiber

Increasing your fiber intake can lead to numerous health benefits:

• Improved digestion and gut health
• Better blood sugar management
• Reduced risk of heart disease
• Increased feeling of fullness, aiding in weight management
• Lower cholesterol levels

Recommended Fiber Intake

How much fiber should you consume daily? The Dietary Guidelines for Americans recommend a minimum of 14 grams of fiber per 1,000 calories consumed. This translates to about 25 grams for women and 38 grams for men daily, though individual needs may vary based on age, gender, and overall health status.

Incorporating Fiber-Rich Foods

Increasing your fiber intake doesn’t have to be complicated. Here are some fiber-rich foods to include in your diet:

• Pulses and legumes (lentils, split peas, chickpeas)
• Fruits with edible skins (apples, pears) and seeds (berries)
• Vegetables, especially leafy greens and cruciferous varieties
• Nuts and seeds (almonds, chia seeds, flaxseeds)
• Whole grains (quinoa, barley, oats)

When increasing your fiber intake, it’s important to do so gradually and ensure adequate water consumption to prevent digestive discomfort.

Whole Grains: A Cornerstone of a Diabetes-Friendly Diet

Whole grains are an essential component of a healthy diet, particularly for those managing diabetes. But what makes whole grains so special, and how can they be incorporated into your meals?

Nutritional Profile of Whole Grains

Whole grains offer a wealth of nutrients, including:

• B vitamins (thiamin, riboflavin, niacin, folate)
• Vitamin E
• Minerals (iron, magnesium, selenium)
• Dietary fiber
• Antioxidants

Whole Grains vs. Refined Grains

Is there a significant difference between whole and refined grains? Absolutely. Whole grains contain the entire grain kernel – the bran, germ, and endosperm. Refined grains have been processed to remove the bran and germ, stripping away much of the fiber, vitamins, and minerals.

While refined grains are often enriched to replace some of the lost nutrients, they still lack the fiber and many of the original nutrients found in whole grains. When reading food labels, look for “whole grain” or “whole wheat” as the first ingredient rather than “enriched” flour.

Incorporating Whole Grains into Your Diet

Adding more whole grains to your meals can be simple and delicious. Try these options:

• Swap white rice for brown rice, quinoa, or farro
• Choose whole grain bread and pasta
• Start your day with oatmeal or a whole grain cereal
• Use whole wheat flour in baking
• Try ancient grains like amaranth or millet in soups and salads

The Plate Method: A Simple Approach to Balanced Meals

Managing portion sizes and balancing nutrients can be challenging, especially when dealing with diabetes. The Plate Method offers a straightforward approach to creating balanced meals without the need for complex calculations or measuring.

How the Plate Method Works

The Plate Method suggests dividing your plate as follows:

• 1/2 of the plate: Non-starchy vegetables
• 1/4 of the plate: Lean protein
• 1/4 of the plate: Carbohydrates (preferably complex carbs)

This simple visual guide helps ensure a good balance of nutrients while keeping carbohydrate portions in check.

Benefits of the Plate Method

Using the Plate Method can offer several advantages:

• Simplifies meal planning
• Promotes balanced nutrition
• Helps control portion sizes
• Supports better blood sugar management
• Encourages increased vegetable consumption

Smart Carb Choices for Better Blood Sugar Control

Making informed choices about carbohydrates is crucial for managing blood sugar levels effectively. How can you make smarter carb choices in your daily diet?

Strategies for Smarter Carb Consumption

Consider these strategies to improve your carbohydrate intake:

1. Choose complex carbohydrates over refined options
2. Pair carbohydrates with protein and healthy fats to slow digestion
3. Monitor portion sizes of carbohydrate-rich foods
4. Increase fiber intake through whole grains, fruits, and vegetables
5. Be mindful of hidden sugars in processed foods
6. Experiment with low-glycemic alternatives to high-carb foods

Reading Food Labels for Carbohydrate Information

Understanding food labels is essential for making informed choices about carbohydrates. When reading labels, pay attention to:

• Total carbohydrates
• Dietary fiber content
• Added sugars
• Ingredient list (look for whole grains listed first)

Remember, net carbs (total carbohydrates minus fiber) can give you a better idea of the carbs that will impact your blood sugar.

Personalizing Your Carbohydrate Intake for Optimal Health

While general guidelines for carbohydrate intake exist, individual needs can vary significantly. How can you determine the right carbohydrate balance for your body?

Factors Influencing Carbohydrate Needs

Several factors can affect your optimal carbohydrate intake:

• Physical activity level
• Age and gender
• Overall health status
• Medications
• Personal blood sugar responses to different foods

Working with Healthcare Professionals

Collaborating with healthcare professionals can help you develop a personalized nutrition plan. Consider working with:

• Registered Dietitian Nutritionist (RDN)
• Certified Diabetes Care and Education Specialist (CDCES)
• Endocrinologist

These professionals can help you create a tailored approach to carbohydrate management that considers your individual needs and lifestyle.

Self-Monitoring for Personalized Insights

Self-monitoring can provide valuable insights into how different carbohydrates affect your blood sugar. Consider these strategies:

• Keep a food and blood sugar log
• Use continuous glucose monitoring (CGM) if available
• Pay attention to how different meals and snacks affect your energy levels and overall well-being

By combining professional guidance with personal insights, you can develop a carbohydrate strategy that works best for your individual needs and health goals.

Understanding and managing carbohydrate intake is a crucial aspect of diabetes management and overall health. By choosing complex carbohydrates, increasing fiber intake, incorporating whole grains, and personalizing your approach, you can better control your blood sugar levels and improve your overall well-being. Remember, small changes in your carbohydrate choices can lead to significant improvements in your health over time. Always consult with healthcare professionals for personalized advice and support in managing your diabetes and nutrition needs.

Get to Know Carbs | ADA

Carbohydrates or “carbs” get a lot of attention these days and it’s no secret that carbs can affect your blood sugar (blood glucose). You might be wondering if you should eat less of them, or even eat them at all. You’re not alone!

Carbs come in many different forms, but the main three are starch, fiber, and sugar. When purchasing packaged food, the term “total carbohydrate” refers to all three of these types. Learn more about nutrition labels. So how much is the right amount?

Let’s start with the basics. All food is made up of three main nutrients: carbohydrates, protein and fat. You need all three to stay healthy, but each person needs a different amount. When choosing carbs, the key is choosing complex carbs—the ones that give you the most bang for your buck in terms of vitamins, minerals and fiber. Complex carbohydrates are digested slower, therefore they are less likely to cause a rapid spike in your blood sugar like refined carbohydrates. Examples are whole grains and legumes.

Processed foods tend to be high in carbs, especially refined carbohydrates, while also being very low in vitamins, minerals and fiber—giving carbs a bad rap. But choosing fewer processed carb foods and paying attention to how much you are eating can make a big difference in your blood sugar and overall health.

Now, let’s dig into the types of foods that have carbs—and how to choose higher quality sources.

Starch

Try to target whole, minimally processed carbohydrate foods. If you’re using the Plate Method, foods in this category should make up about a quarter of your plate. Foods high in starch include:

• Starchy vegetables like corn, winter squash and potatoes
• Legumes and pulses, including lentils, beans (like kidney beans, pinto beans and black beans) and peas (think split peas and black-eyed peas)
• Grains including foods made from wheat like noodles and pasta, bread and crackers, as well as rice and others

Whole grains are just that: the whole plant that has been harvested and dried with little processing. They provide fiber as well as essential vitamins including B and E and other minerals needed for optimal health. Examples include oats, barley, bulgur, quinoa, brown rice, farro and amaranth. At least half of your daily grain intake should come from whole grains.

Wondering what the deal is with “refined grains”? Basically, these grains are processed to remove the outer layers and most nutritious parts of the grain, meaning that we’re missing out on all the beneficial fiber, vitamins and minerals that the whole grain would typically provide. To avoid diseases caused by vitamin and mineral deficiencies, there are laws in place to make sure that essential vitamins and minerals be added back in during processing—this is what “enriched” means when you see it on the label.

Bottom line: when reading the ingredient list, look for products that list “whole grain” or “whole wheat” as the first ingredient as opposed to “enriched.”

Fiber

Fiber comes from plant-based foods, including fruits, vegetables and whole, intact grains. Fiber acts like your body’s natural scrub brush—it passes through your digestive tract, carrying a lot of bad stuff out with it. It also keeps us feeling full, and helps lower cholesterol. Those aren’t the only benefits: eating foods higher in fiber can also improve your digestion, help you manage your blood sugar and reduce your risk of heart disease.

People with diabetes and those at risk for diabetes are encouraged to eat at least the same amount of dietary fiber recommended for all Americans. The Dietary Guidelines for Americans recommend a minimum of 14 grams of fiber per 1,000 calories. You can find specific recommendations for your age group and gender in the Dietary Guidelines for Americans (DGA). 

Keep in mind that if you haven’t been eating a lot of foods high in fiber on a daily basis, it’s important to increase your intake slowly to allow your body to adjust. A sudden increase in eating foods high in fiber (especially foods with added fiber or when using supplements) can cause gas, bloating or constipation. Be sure you are drinking enough water too, because fiber needs water to move through your body!

Good sources of dietary fiber include:

• Pulses (like lentils and peas) and beans and legumes (think navy beans, small white beans, split peas, chickpeas, lentils, pinto beans) 
• Fruits and vegetables, especially those with edible skin (like pears and apples) and those with edible seeds (like berries)
• Nuts—try different kinds (pumpkin seeds, almonds, sunflower seeds, pistachios and peanuts are a good source of fiber and healthy fats, but be mindful of portion sizes, because they also contain a lot of calories in a small amount!)
• Whole grains such as:
  • Quinoa, barley, bulgur, oats, brown rice and farro
  • Whole wheat pasta
  • Whole grain cereals, including those made from whole wheat, wheat bran and oats

Foods that are naturally high in fiber and contain at least 2.5 grams are often labeled as a “good source,” and foods labeled as “excellent source” contain more than 5 grams of fiber per serving.

While it’s best to get your fiber from food, talk to your diabetes care team to determine if you should consider a fiber supplement.

Sugar

Sugar is another source of carbs. There are two main types:

• Naturally occurring sugars like those in milk or fruit
• Added sugars, which are added during processing, like in regular soda, sweets and baked goods

Added sugars, when consumed with solid fats and excess energy intake, have been linked to health concerns, including overweight and obesity, type 2 diabetes or prediabetes, inflammation and cardiovascular disease. You may have heard added sugars referred to by other names—or seen one of these listed in the ingredients in a food label. Dextrose, fructose, lactose, table sugar, beet sugar, honey, corn syrup, turbinado and agave are just some of the many names for added sugars.

Finding the amount of sugar

Did you know that you can find the amount of both added and naturally occurring sugars listed in the new nutrition facts label? Learn how to decode the label.

Sugar Alcohols

Another item you may find on some foods’ nutrition facts label under total carbohydrates are sugar alcohols. Sugar alcohols are sweeteners that have about half the calories of regular sugar. Despite their name, they are neither a sugar nor and alcohol. They occur naturally in certain fruits and vegetables, but some are man-made and are added to processed foods. Many foods labeled “sugar free” or “no sugar added” have sugar alcohols in them

Sugar Substitutes

There are so many products on the market now that are referred to as sugar substitutes. Most of these are nonnutritive sweeteners, which means that one serving of the product contains little or no calories or impact on blood glucose. Because these sweeteners are sweeter than sugar, they can be used in smaller amounts. The U.S. Food and Drug Administration (FDA) has reviewed several sugar substitutes and has approved or recognized them as safe for the public, including people with diabetes. These are:

• Saccharin (Sweet’n low)
• Neotame (Newtame)
• AcesulfameK (Sunett, Sweet One)
• Aspartame (NutraSweet, Equal, Sugar Twin)
• Sucralose (Splenda)
• Advantame
• Stevia
• Luo han guo (monk fruit)

Most of these products are not broken down by the body; this means they pass through our system without providing calories. For some people, using these products are great alternatives to sugar. The potential decrease in calories and carbs could lead to better long-term blood sugar, weight and/or cardiometabolic health (think: heart and metabolism).

A word of caution—claims like “sugar-free,” “reduced sugar” or “no sugar added” are not necessarily carbohydrate-free or lower in carbohydrate than the original version of the food. We recommend that you read the Nutrition Facts label to understand how many carbs and calories you are eating.

It’s also important to know that at this time, there is no clear evidence to suggest that using sugar substitutes will help with managing blood sugar or weight or improving cardiometabolic health in the long run. So here’s the bottom line:

• Sugar substitutes are effective alternatives to sugar for some people, but not a perfect fit for all—it’s a personal choice.
• If you’re looking to reduce your intake of sugar or sugar substitutes, start slowly. For example, start by replacing one soda or juice with water or a no-calorie drink at a time.
• Water will always be a great choice! If you start feeling yourself get bored with just water, you can always spruce it up with fruits or herbs like this sparkling strawberry mint infused water.

What are “Net Carbs?”

While you might see it on some food packaging, the term “net carbs” does not have a legal definition and is not used by the Food and Drug Administration or recognized by American Diabetes Association. The FDA recommends using total carbohydrates on the nutrition facts label.

“Net carbs” are determined by subtracting any fiber or sugar alcohols on the label from the total carbohydrates. This is assuming that fiber and sugar alcohols are not absorbed or metabolized, but this is not always true, and some are partially digested and therefore still provide calories as well as impact blood sugar. The equation used to calculate net carbs is not entirely accurate because the contribution of fiber and sugar alcohols to total carbohydrates depends on the types present. The type of fiber or sugar alcohols used is not indicated on the nutrition facts label, therefore the effect on blood glucose and possible insulin therapy adjustments cannot be determined precisely.

For this reason, we recommend using the total grams of carbohydrate and closely monitoring your blood sugar when consuming foods high in fiber or sugar alcohol to determine how they affect your body. Learn more about “net carbs” and other nutrient claims you might find on the nutrition facts label.

Carbohydrates and diabetes: What you need to know

Many of us rely on carbohydrates as our main source of energy. Carbohydrate-containing foods also provide important nutrients for good health.

All the carbohydrates you eat and drink are broken down into glucose. The type, and amount, you consume can make a difference to your blood glucose levels and diabetes management.

There are different ways to describe carbohydrates. One way of doing this is to group them into those that contain mostly starch (such as bread, rice, pasta, potatoes, yams, plantain, breakfast cereals and couscous), and those that contain mostly sugars, such as fruits (fructose), some dairy foods (lactose), sweets, chocolate, sugary drinks and desserts.  

Fibre

This is another type of carbohydrate, which you can’t digest. These are found in wholemeal bread, brown rice, wholegrain cereals, fruits and vegetables, nuts and seeds, pulses, potatoes, oats and barley. 

Fibre helps keep our digestive system healthy, and can also help to keep your blood glucose and cholesterol under control.

Make sure you eat enough fibre every day as this is associated with less risk of cardiovascular diseases and certain types of cancers. 

How much carbs?

Everyone needs some carbohydrate-containing foods in their diet. The actual amount that you need to eat will depend on your age, activity levels and the goals you are trying to achieve. For example, one person trying to lose weight and manage their blood glucose levels on a low-carb diet would restrict their carb intake, while another person who is happy with their weight may decide to eat more healthy carbs. The total amount of carbohydrate eaten will have the biggest effect on your glucose levels after eating, so it is important to know how much you’re eating. However, not everyone with diabetes needs to restrict their carb intake.

Knowing how much carbs is in you food

If you’re living with diabetes, and take insulin, you’ll need to take that into account when eating carbs. Learn about which foods contain carbohydrates, how to estimate carbohydrate portions and how to monitor their effect on blood glucose levels.

There are special courses available, such as the DAFNE course for people with Type 1 diabetes, which your diabetes healthcare team can tell you about.

Our downloadable PDF e-book, Carbs Count, provides an introduction to carbohydrate counting and insulin dose adjustment. It takes you through the essential information, with practical examples and exercises. You can download Carbs Count for free through our online shop.

What about the quality of carbs? 

Evidence shows that the quality of the carbohydrates is more important to general health than the amount we eat. Quality of carbs has been assessed using glycaemic index (GI), glycaemic load, fibre content and wholegrain among others. Generally, lower GI foods can be useful for managing blood glucose levels. More importantly for overall health, choosing foods that are high in fibre and wholegrains instead of refined carbs, such as white bread, is better for our heart health and reducing our risk of certain types of cancers. We also know that some specific carb-containing foods, such as fruits and vegetables, are associated with good health. 

Ways to include good quality carbohydrates in your diet:

• Choose wholegrain breads and cereals.
• Have fruit whole, rather than as a juice. Eating an apple with the skin on, for example, will provide more fibre than drinking a glass of apple juice.
• Ring the changes with quinoa and bulgur wheat as an alternative to pasta.
• Try seeds, nuts and pulses as lower carb sources of fibre 
• Choose unsweetened milk and yogurts

How does carbohydrate affect anyone with Type 1 diabetes?

All carbohydrate is converted into glucose. In someone without diabetes, the body produces insulin automatically to deal with the glucose that enters the blood from the carbohydrate-containing food that we eat and drink.

In Type 1 diabetes the same principle applies, but because your body doesn’t produce any insulin, you have to take insulin, either by injections or a pump. This will help to lower the glucose in the blood after eating carbohydrate-containing foods. Most people follow twice-daily or basal bolus insulin regimes.

• Twice-daily insulin

  If you are taking fixed amounts of insulin twice a day you may find it beneficial to have consistent amounts of carbohydrates on a day-to-day basis, and eat roughly the same amount of carbohydrate at similar times each day. This means estimating how much carbs are in the individual foods and meals you eat in order to get the amounts right. More carbohydrate than usual can cause blood glucose levels to go too high, and less than usual can cause a hypo (low blood glucose levels).

• Basal bolus insulin

  If you are using a basal bolus insulin regime by injecting several times a day, or through a pump, you can be much more flexible in how much carbs you eat and when you eat. Most people following this regimen will count carbohydrates that they eat and drink and then calculate how much insulin they need to take. The amount of insulin will change depending on how much carbohydrate they’re eating. Other factors are also important, such as any physical activity you have done or plan doing, any previous episode of hypos, any infections.

How does carbohydrate affect anyone with Type 2 diabetes?

For people with Type 2 diabetes who may be overweight or obese, reducing the calories you eat helps to lose weight. This can be done through different means including following a low carb diet or simply reducing the current amount of carbs you eat. People have successfully followed low carb diets to lose weight and manage their diabetes including lowering their HbA1c, cholesterol and blood pressure levels as well as reducing the amount of diabetes medications they take. If you are taking diabetes medications that put you at risk of hypos, checking your blood glucose levels regularly and speaking to your healthcare team to review your medications will help to reduce your risk of hypos when you restrict your carb intake.

Carbohydrates and saturated fats treat diabetes | Blog

News

According to a study published in July in the journal Diabetes Care, a diet low in carbohydrates and saturated fat is the ideal prescription for treating patients with type 2 diabetes.

The study, which lasted 24 weeks, included 93 adults who were randomly assigned to either low carbohydrate, low saturated fat or high carbohydrate, low fat dietary groups. In both groups, the number of daily calories eaten was the same. In the first group, the balance of sugar levels was better, along with a reduction in risk factors for heart and blood vessel disease.

The study included 115 adult patients with type 2 diabetes, overweight or obese, and a hemoglobin A1c level of 7% or higher. Participants were randomly assigned to two dietary groups. The first group is low-carb and low-fat (14% carbohydrates less than 50 grams per day, 28% protein and 58% fat, including 35% monounsaturated and 13% polyunsaturated fats). The second group is high in carbohydrates and low in fat (53% carbohydrates with an emphasis on foods that have a low glycemic index, 17% protein and less than 30% fat, including 15% monounsaturated fats and 9% polyunsaturated fat). Saturated fat was limited to less than 10% of total caloric intake in both groups.

Participants in both groups participated in structured physical activities for 60 minutes, for three consecutive days, every week. A total of 93 patients completed the 24-week study.

Results and Conclusions

The reduction in hemoglobin A1c values ​​was greater with a low carbohydrate, low saturated fat diet. The effect was significant only in patients with baseline hemoglobin A1c values ​​above 7.8%.

The maximum decrease in mean blood glucose was observed with a low carbohydrate diet (61 mg/dL). On a high carbohydrate, low fat diet, the mean reduction was 45 mg/dl. The difference for participants with lower mean blood sugar was not statistically significant. Statistical analysis showed that after a low-carbohydrate diet, an 85% increase in the probability of normalization of sugar levels was registered.

The low carbohydrate, low fat diet reduced triglyceride concentrations fivefold compared to the high carbohydrate, low fat diet. However, the effect on HDL levels was also dependent on baseline, with a significant increase only described in those with a baseline concentration of less than 50.3 mg dl.

Weight loss was significant in both groups, but not much difference. Similarly, both groups recorded a similar decrease in other cardiometabolic parameters. Among them are waist circumference, LDL, cholesterol, and insulin levels, as well as blood pressure indicators.

The influence of the diet on drug treatment has also been recorded. After 24 weeks, the low-carbohydrate diet resulted in a two-fold reduction in strength and dosage of blood sugar-lowering drugs. A high-carbohydrate diet is more than a threefold reduction in the strength/dose of drug treatment.

Evidence shows that a diet that significantly restricts carbohydrate intake and increases protein and saturated fat intake affects patient care, improves type 2 diabetes management, and reduces the risk of developing heart and vascular disease.

Myths about diabetes – part 2

Today we continue to debunk the most common misconceptions about diabetes and talk about myths related to nutrition.

Myth #1: Diabetics shouldn’t eat sweets.

In fact, the diet of a type 1 diabetic who knows how to control his disease (who is familiar with the rules of insulin therapy and the carbohydrate counting system) is practically no different from that of a healthy person.

People with type 2 diabetes are really advised not to consume sugar and sugar-containing foods (fast carbohydrates). You should also limit your intake of fats. That is, it is enough for patients to adhere to the principles of a healthy diet, which include, among other things, foods containing glucose ¹ .

Myth #2: If I don’t eat carbs, my blood sugar will be normal.

If everything were so simple – do not eat carbohydrates and there will be no diabetes! Carbohydrates are vital for us, because glucose is a source of energy for our body, and we can get it only from carbohydrates.

In the diet of a diabetic patient, carbohydrates should make up 60% of daily calories. It’s all about their type and quantity. To avoid a quick and pronounced rise in sugar after a meal, it is not recommended to eat easily digestible carbohydrates (sugar, sugar-containing foods, sugary drinks, grapes, etc.). But slowly digestible carbohydrates – cereals, vegetables, fruits – must be in the diet. But there shouldn’t be too many of them! ²

Myth #3: A diabetic can only eat buckwheat porridge, but not potatoes or pasta.

Both porridge, potatoes and pasta are slowly digestible carbohydrates. But again, it’s about their type and quantity. Cereals for diabetes can be anything (except semolina), but porridge should be boiled in water, crumbly. Macaroni – durum wheat (class A) and not boiled. Potatoes can be eaten, but not fried, but boiled, baked, stewed ² .

Myth #4: Alcohol lowers blood sugar, so it’s good for people with high blood sugar.

This is a very dangerous delusion. Blood sugar drops after drinking alcohol because alcohol blocks the flow of carbohydrates from the liver into the blood. There are two sources of high blood sugar in the body: carbohydrates from food and glucose from the liver. Now imagine what will happen if glucose from the liver stops flowing into the blood: all the glucose from food will be absorbed by the cells of the body, and the blood sugar level will drop below 3.3 mmol / l, since the mechanism that prevents this drop (liver glucose ) is blocked by alcohol. Severe hypoglycemia will develop ^2.

Myth #5: If you have diabetes, you can eat only green and sour apples (but not red and sweet ones).

The color, like the taste of an apple, does not affect the amount of carbohydrates in it. The taste is more dependent on fruit acids, which give the apple a sour taste (the more of them, the sourer the apple). It’s a matter of size. Green sour and red sweet apples of the same size have equal carbohydrate content. Therefore, pay attention to the size and quantity, not the taste and color of fruits ² .

Myth #6: If cookies, waffles, and other sweets contain fructose instead of sugar, you can eat as much as you want.

Fructose is absorbed more slowly than sugar, but increases blood glucose in the same way. In addition, both cookies and waffles are baked from a dough that contains flour, which also increases blood sugar. So again you need to remember the quantity. One or two pieces are safe, and a whole pack at one time is already a bust ² .

Myth #7: Now only diabetic products.

Patients with diabetes do not need any special food. It is enough to observe those reasonable restrictions that doctors prescribe for patients with diabetes, and make your diet healthy and balanced ³ .

Myth #8: A diabetic will have to cook separately:

Only if the family can’t refuse rich soups, fatty, fried and sweet things and does not like vegetables, grains and dairy products at all. In all other cases, it is enough to slightly adjust the daily menu in the direction of lighter and more dietary food. What will benefit the health not only of a diabetic patient, but also of their loved ones ³ .

Myth #9: Diabetics benefit from protein diets

Protein and low carbohydrate diets are based on unlimited intake of meat and fish products. But meat, especially smoked and fried meat, can be high in saturated animal fats, which increase the risk of heart disease. As in a healthy person, the proportion of proteins in the diet of a diabetic should be 15-20 percent ³ .