What are the main types of carbohydrates. How do different carbohydrates affect our health. Where can we find various carbohydrates in our diet. What is the recommended daily intake of fiber.

The Three Main Types of Carbohydrates: Breaking Down the Basics

Carbohydrates are an essential part of our diet, but understanding the different types can be confusing. There are three main categories of carbohydrates found in food: starch, sugar, and fiber. Each type plays a unique role in our nutrition and health.

Starch: The Complex Carbohydrate

Starch is a complex carbohydrate found in many plant-based foods. It’s composed of long chains of glucose molecules that the body breaks down for energy. Where can we find starch in our diet?

• Starchy vegetables (peas, corn, lima beans, potatoes)
• Dried beans, lentils, and peas
• Grains (oats, barley, rice)
• Grain products (pasta, bread, crackers)

Sugar: The Simple Carbohydrate

Sugar is often referred to as a simple or fast-acting carbohydrate. It comes in two main types: naturally occurring and added sugars. How can we identify sugars on food labels?

• Look for terms ending in “-ose” (glucose, fructose, sucrose, lactose)
• Common names include table sugar, brown sugar, honey, and maple syrup
• High-fructose corn syrup and agave nectar are also forms of sugar

Fiber: The Indigestible Carbohydrate

Fiber is the indigestible part of plant foods. It passes through the intestines largely undigested but plays a crucial role in digestive health. What are some good sources of dietary fiber?

• Beans and legumes
• Fruits and vegetables with edible skins and seeds
• Whole grains
• Nuts

Whole Grains vs. Refined Grains: Understanding the Difference

When it comes to grains, the distinction between whole and refined is crucial for our health. What makes a grain “whole,” and why is it important?

The Anatomy of a Grain

A grain consists of three parts:

1. Bran: The outer shell, rich in fiber, B vitamins, and minerals
2. Germ: The nutrient-dense layer containing essential fatty acids and vitamin E
3. Endosperm: The starchy center

Whole grain products contain all three parts, providing a full spectrum of nutrients. Refined grains, on the other hand, have had the bran and germ removed, leaving only the starchy endosperm. This process strips away many valuable nutrients.

Benefits of Choosing Whole Grains

Why should we opt for whole grains over refined grains? Whole grains offer several health benefits:

• Higher fiber content
• More vitamins and minerals
• Better blood sugar control
• Improved digestive health
• Reduced risk of chronic diseases

Decoding Sugar: Natural vs. Added Sugars

Understanding the difference between natural and added sugars is crucial for maintaining a balanced diet. How do these two types of sugar differ, and why does it matter?

Natural Sugars: Nature’s Sweet Touch

Natural sugars are found inherently in foods such as fruits (fructose) and milk (lactose). These sugars come packaged with other beneficial nutrients like fiber, vitamins, and minerals. Are natural sugars healthier than added sugars?

While natural sugars are generally considered healthier, it’s important to remember that they still contribute to your total sugar intake. The fiber in fruits, for example, helps slow down sugar absorption, making them a better choice than foods with added sugars.

Added Sugars: The Hidden Culprit

Added sugars are those incorporated into foods during processing or preparation. They provide calories but little to no nutritional value. How can we identify added sugars in our food?

• Check ingredient lists for terms like sucrose, high-fructose corn syrup, or honey
• Look for “added sugars” on nutrition labels
• Be aware of seemingly healthy foods that may contain hidden added sugars

The Importance of Fiber: More Than Just Digestive Health

Fiber is often associated with digestive health, but its benefits extend far beyond. Why is fiber so crucial for our overall well-being?

The Recommended Daily Intake

Adults should aim for 25 to 30 grams of fiber per day. Unfortunately, most Americans consume only about half of this recommended amount. How can we increase our fiber intake?

• Incorporate more whole grains into your diet
• Eat a variety of fruits and vegetables, especially those with edible skins
• Include beans and legumes in your meals
• Snack on nuts and seeds

Health Benefits of a High-Fiber Diet

Increasing your fiber intake can lead to numerous health benefits. What are some of the advantages of consuming adequate fiber?

• Improved digestive health and regularity
• Increased feelings of fullness and satiety
• Potential reduction in cholesterol levels
• Better blood sugar control
• Reduced risk of certain types of cancer
• Support for weight management

Carbohydrate Counting: A Tool for Blood Sugar Management

For individuals with diabetes or those looking to manage their blood sugar levels, carbohydrate counting can be an effective strategy. How does carbohydrate counting work, and why is it beneficial?

Understanding Total Carbohydrates

When counting carbohydrates, it’s essential to focus on the “total carbohydrate” amount listed on nutrition labels. This figure includes all three types of carbohydrates: starch, sugar, and fiber. Why is this number more important than just looking at sugars?

The total carbohydrate content gives a more accurate picture of how a food will affect blood sugar levels. Even complex carbohydrates like starch eventually break down into glucose, impacting blood sugar.

Tips for Effective Carbohydrate Counting

• Learn to read nutrition labels accurately
• Use measuring tools to ensure proper portion sizes
• Keep a food diary to track carbohydrate intake
• Work with a registered dietitian to develop a personalized plan
• Consider the glycemic index of foods for more precise blood sugar management

The Role of Carbohydrates in Athletic Performance

Carbohydrates play a crucial role in fueling athletic performance. How do different types of carbohydrates affect energy levels during exercise?

Pre-Workout Carbohydrates

Consuming the right carbohydrates before exercise can provide sustained energy. What types of carbohydrates are best for pre-workout fuel?

• Complex carbohydrates like whole grains for sustained energy
• Easily digestible carbohydrates for quick energy without digestive discomfort
• A combination of both, depending on the timing and intensity of the workout

During Exercise: Quick Energy Sources

For longer duration activities, consuming carbohydrates during exercise can help maintain energy levels. What are some easily digestible carbohydrate sources for mid-workout fuel?

• Sports drinks with electrolytes
• Energy gels or chews
• Easily digestible fruits like bananas

Post-Workout Recovery

After exercise, carbohydrates play a crucial role in recovery. Why are carbohydrates important post-workout, and what are some good sources?

Carbohydrates help replenish glycogen stores and support muscle recovery. Good post-workout carbohydrate sources include:

• Fruits
• Whole grain toast or crackers
• Low-fat chocolate milk
• Smoothies made with fruits and yogurt

Carbohydrates and Weight Management: Finding the Right Balance

Carbohydrates often get a bad rap in weight loss diets, but they play an essential role in a balanced nutritional plan. How can we incorporate carbohydrates into a healthy weight management strategy?

Quality Over Quantity

When it comes to carbohydrates and weight management, the quality of carbohydrates is often more important than the quantity. What are some high-quality carbohydrate choices for weight management?

• Whole grains
• Fruits and vegetables
• Legumes
• Low-fat dairy products

The Satiety Factor

Certain types of carbohydrates can help promote feelings of fullness, which is beneficial for weight management. How do fiber-rich carbohydrates contribute to satiety?

Fiber-rich carbohydrates slow down digestion, helping you feel full longer. This can lead to reduced overall calorie intake and better weight control. Examples of satiating carbohydrates include:

• Oatmeal
• Quinoa
• Sweet potatoes
• Apples
• Berries

Balancing Macronutrients

For effective weight management, it’s crucial to balance carbohydrates with other macronutrients. How can we create a balanced plate that includes carbohydrates?

• Fill half your plate with non-starchy vegetables
• Include a quarter plate of lean protein
• Add a quarter plate of high-quality carbohydrates
• Incorporate healthy fats in moderation

The Future of Carbohydrates: Emerging Research and Trends

As nutrition science evolves, our understanding of carbohydrates continues to grow. What are some emerging areas of research in carbohydrate nutrition?

The Gut Microbiome Connection

Recent studies have highlighted the importance of the gut microbiome in overall health. How do carbohydrates, particularly fiber, influence our gut bacteria?

Certain types of fiber, known as prebiotics, serve as food for beneficial gut bacteria. This can lead to improved digestive health, enhanced immune function, and potentially even better mental health. Foods rich in prebiotic fiber include:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Oats

Personalized Nutrition

The concept of personalized nutrition suggests that dietary recommendations, including carbohydrate intake, should be tailored to individual needs. How might this approach change our understanding of carbohydrate nutrition?

Factors such as genetics, gut microbiome composition, and lifestyle may influence how different individuals respond to carbohydrates. Future dietary guidelines may take these factors into account, leading to more personalized recommendations for carbohydrate intake.

Alternative Grains and Pseudocereals

As interest in diverse and nutritious foods grows, alternative grains and pseudocereals are gaining popularity. What are some examples of these emerging carbohydrate sources?

• Quinoa
• Amaranth
• Teff
• Buckwheat
• Millet

These alternatives often provide unique nutritional profiles and can be excellent options for those with gluten sensitivities or those looking to diversify their carbohydrate intake.

As we continue to unravel the complexities of carbohydrate nutrition, it’s clear that these essential nutrients play a multifaceted role in our health and well-being. By understanding the different types of carbohydrates, their sources, and their effects on our bodies, we can make informed choices to support our nutritional needs and overall health goals. Whether you’re an athlete looking to optimize performance, someone managing diabetes, or simply aiming for a balanced diet, a nuanced approach to carbohydrate consumption can be a powerful tool in your nutritional toolkit.

Types of Carbohydrates | ADA

Did you know there are three main types of carbohydrate in food? There are

You’ll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains and whole grains.

No wonder knowing what kind and how much carbohydrate to eat can be confusing!

On the nutrition label, the term “total carbohydrate” includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.

Starch

Foods high in starch include:

• Starchy vegetables like peas, corn, lima beans and potatoes

• Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split peas

• Grains like oats, barley and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread and crackers but the variety is expanding to include other grains as well. )

The grain group can be broken down even further into whole grain or refined grain.

A grain contains three parts:

• bran

• germ

• endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.

Sugar

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.

There are two main types of sugar:

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner’s sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example glucose (also called dextrose), fructose (also called levulose), lactose and maltose.

If you are looking for information about artificial sweeteners, read the “sugar substitutes” section on this page.

Fiber

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about half of what is recommended.

Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating.

Additional health benefits, of a diet high in fiber—such as a reduction in cholesterol levels—have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

• Beans and legumes. Think black beans, kidney beans, pintos, chickpeas (garbanzos), white beans, and lentils.

• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).

• Whole grains such as:

• Whole wheat pasta

• Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)

• Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.) Many grain products now have “double fiber” with extra fiber added.

• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5–4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

Carbohydrates | The Nutrition Source

The Nutrition Source

Carbohydrates: quality matters

What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. (1)

Many people are confused about carbohydrates, but keep in mind that it’s more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

What are carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

• The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
• Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates – with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.

Try these tips for adding healthy carbohydrates to your diet:

1. Start the day with whole grains.
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.

2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.

3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes – which have been found to promote weight gain  – choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.

References

1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364:2392-404.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Carbohydrates – types, functions and properties: a list of foods rich in carbohydrates

Recently, topics such as low-carb diets, KBJU counting, and rational nutrition have become especially popular. According to many people, you need to minimize the consumption of foods that are rich in carbohydrates. However, such a statement cannot be called completely correct, because these organic substances are represented by several types, which, in turn, have different properties. Carbohydrates are an integral part of any diet and are present daily in the diet of people, including those who play sports and follow a healthy lifestyle. To figure out whether fast carbohydrates are useful, foods with which organic substances can be consumed during weight loss or as part of a balanced diet, it is worth learning about the types and properties of these organic substances.

Types of carbohydrates

Plain . Compounds in this category include:

• lactose (found only in dairy products),
• glucose,
• sucrose,
• fructose.

Organic substances quickly enter the human blood, which causes a sharp increase in glucose in the body. Our defense mechanisms are trying to correct the situation, so the compounds are often transformed into fat reserves, and the feeling of hunger soon reappears. If we talk about products that contain simple (fast) carbohydrates, then basically it is honey, various fruits and berries, as well as sugar, regardless of the type. For example, refined sugar is almost entirely sucrose, which is the sweetest carbohydrate.

Complex . Unlike the previous category, these organic substances, on the contrary, are slowly processed and absorbed by the body, due to which they feed the muscles with energy for a long time. Complex carbohydrates include:

• dietary fibre,
• starch,
• glycogen.

Of the products, these are primarily whole grain cereals, pasta made from durum wheat, various legumes (including beans) and green vegetables.

Synthesis of glucose from polysaccharides

The body can get simple from complex carbohydrates. In this process, one of the important energy units is glucose. It is synthesized by the body itself from polysaccharides. Reserves include:

• glycogen is a substance that accumulates in the cells and muscles of the liver. We get glycogen from sweets, flour products and fruits;
• starch – it is the basic source used for the synthesis of glucose. For many, it is no secret that this polysaccharide is found in large quantities in potatoes and cereals.

Structural polysaccharides include:

• pectin is another source of glucose and also a body cleanser. Marmalade and similar confectionery products contain high concentrations of pectin. In the food industry, such a substance is used as a thickener and is labeled as E440;
• cellulose is a specific type of carbohydrate that is not digested, but can provide cleansing of the body and normal digestion. Cellulose (fiber or dietary fiber) is found in vegetables, fruits, bran and grain products.

Fast carbohydrates: to eat or not

By learning more about these organic substances, you can already carefully plan your balanced diet. You don’t have to cut out simple carbohydrates completely. Otherwise, a person may feel tired, weakness, irritability and a bad mood will appear, and this is completely useless. If you want to lose weight, then you should limit the consumption of sweet, flour and sugar. One option to control is to count calories regularly, or to pre-compile a daily or weekly meal plan based on the KBJU that suits you. If you play sports, then after an intense workout, you can eat a small bar or cookie during the carbohydrate window, that is, almost immediately after exercise.

BJU and their features of conversion into energy

When choosing a product in a package, we can look at the label for the composition, mass and distribution of proteins, fats and carbohydrates (that is, nutritional value). Each of these elements has its own properties and features of transformation into energy when it enters the body. For good health, it is important for a person to consume a sufficient amount of BJU, vitamins and trace elements. Fats are the most energy-intensive nutrient, carbohydrates are in the middle position, and proteins, in principle, are not always a source of energy. Carbohydrates are broken down much faster than fats, and less oxygen is used during this process. From proteins, energy is converted only when other nutrients are not enough. For weight loss, there are indeed diets that involve the use of only proteins and unsaturated fats. But these diets can be used strictly in the absence of medical contraindications and for a short period. In addition, if you completely abandon carbohydrates for some time, it will be necessary to fill this “gap” with the above proteins and unsaturated fats.

Why consider the glycemic index of foods

For an adult, a blood glucose level of 4.1-5.9 mmol / l is considered normal (depending on the laboratory, the upper and lower limits may differ slightly from those indicated). An indicator such as the glycemic index of foods affects the level of glucose in the blood. It is carbohydrates that lower or increase “sugar” in the body. Considering the GI of foods is necessary if you want to lose weight or have health problems such as insulin resistance and diabetes. The higher the glycemic index, the faster carbohydrates are digested. And, accordingly, the level of glucose in the blood will increase. For this reason, preference should be given to slow carbohydrates, and fast ones should be limited or removed from the diet. From the table below, it can be seen that there is no relationship between the energy value of products and GI. Thus, food may not be sweet at all, but have a high glycemic index.

What Herbalife Nutrition products can I use to support my digestive system and lose weight

Basically, people limit themselves to the use of carbohydrates in order to reduce weight and improve metabolism. Together with a balanced diet and exercise program, Herbalife Nutrition products can help you achieve your desired results faster.

“Oatmeal-apple drink”. It has a delicate taste and can make a balanced breakfast. The composition contains soluble and insoluble dietary fibers that help maintain the body’s natural cleansing function, form and maintain the intestinal microflora. To prepare a drink, you need to mix 1 portion of the powder with 200 ml of liquid – it’s easy and fast.

Dietary fiber complex. Two scoops, diluted in water or other liquid, can provide the necessary amount of fiber throughout the day for stable bowel function. When added to dishes, the complex does not change the taste of food, so it can be used with different products.

“Yellow pills”. Surely everyone is familiar with the situation when you want to eat a delicious cake or a piece of cake that melts in your mouth. It is almost impossible to resist if one of the relatives regularly consumes sweet foods at home (which means that they are available) or one of the colleagues next to them appetizingly eats sweets with tea. It can also be difficult to limit yourself at the initial stage of the transition to a balanced diet and when you refuse fast carbohydrates. The Yellow Pills are designed to control hunger and reduce sugar cravings. The effect can be achieved through components, namely chromium and garcinia cambogia extract.

“Thermo Complete”. This product can provide energy and promote weight loss by stimulating metabolism. Dietary supplement should be taken with meals, only 1 tablet per day. The composition has several components. For example, caffeine, which helps to activate the metabolic process and raise the tone. Cinnamon, which can help lower blood glucose and sugar absorption. As well as extracts of green tea and mate help to reduce weight. In addition to these components, the composition also contains vitamin C and the active ingredient, theobromine.

“Cellular Activator”. dietary supplement is designed for efficient absorption of nutrients. L-carnitine, which is part of the composition, can help turn fatty acids into energy and increase energy production in cells. To support digestion, the dietary supplement contains aloe. B vitamins such as thiamine (B ₁ ), riboflavin (B ₂ ), and pyridoxine (B ₆ ) can improve metabolism, which in turn helps you lose weight. It is easy to use “Cellular Activator”: 1 capsule 3 times a day during meals.

Have you wondered: carbohydrates – enemies or friends for humans? If so, then, having familiarized yourself with the facts about these organic substances, we can conclude: with a reasonable approach to nutrition and lifestyle, carbohydrates do not cause problems, but, on the contrary, serve as a good source of energy.

So many different carbohydrates – All about diabetes

How do some carbohydrates differ from others, how to properly distribute them in your diet and why, despite the assurances of trendy carbohydrate-free diets, they should not be abandoned – our life hacks for people with diabetes

Already in the first days of life with diabetes, a person clearly learns the rule: carbohydrates raise blood sugar levels. And in many, the question immediately arises: maybe it’s better to abandon them altogether? In no case! Carbohydrates are an important source of energy for our body. Also, not all carbohydrates have the same effect on blood sugar levels. And many of them contain other nutrients that support the health of a person with diabetes. Therefore, let’s figure out what types of carbohydrates are, which ones are more desirable and safe, and which ones should be excluded from your diet.

How diabetes and carbohydrates are related

In order for the body of any person to function normally, in the blood (among other things) there must always be a certain amount of glucose (sugar) – from 3.3 to 6 mmol / l. Insulin is a natural hormone that breaks down sugar in the human blood so that the cells of the body can use it as energy.

If the human body does not produce insulin, it is type 1 diabetes. And when you have your own insulin, but the cells are not sensitive to it, they cannot use it so that glucose passes into them – this is type 2 diabetes. ¹ Both in the first and in the second cases, glucose, which must pass into the cells, remains in the blood. When there is too much glucose in the blood, it leads to damage to blood vessels and arteries. That is why there are such complications of diabetes as kidney disease, loss of vision, wounds that do not heal, and the like. To protect their body from them, people with diabetes should keep their blood glucose as close to normal as possible with insulin therapy (for diabetes mellitus 1) or tablets and / or insulin therapy (for diabetes mellitus 2), exercise and a balanced diet.

Eating directly affects blood glucose levels. ¹ Some products increase this rate very quickly, others at a medium or slow rate. The slower the level of glucose in the blood changes, the easier it is to control it – to keep it within the norm determined by the doctor.

How different types of carbohydrates affect our body

Different types of carbohydrates have different benefits. The American Diabetes Association (ADA) divides carbohydrates into three categories.

Sugar

Sugars, such as natural sugar in fruits and milk, or added sugar in sugary drinks, baked goods, candies and the like.

In general, doctors advise avoiding sugar. After all, it usually very quickly raises the concentration of glucose in the blood of a person with diabetes.

At the same time, if a person’s blood sugar level drops, the ADA recommends eating or drinking with 15 grams of so-called “fast” carbohydrates – that is, foods that contain sugar or sugar itself.

Starch

Starches found in wheat, oatmeal and other grains; starchy vegetables – corn and potatoes; in dried legumes, lentils and peas. Also, a lot of starchy carbohydrates are found in foods such as beets, squash, pumpkins and some others.

According to the ADA, the slow rate at which starch releases glucose into the blood can help prevent blood sugar spikes.

Fiber

Fiber is the part of plant food that is not digested but helps us stay healthy. Fiber is mainly found in vegetables, fruits, whole grains and legumes.

The use of fiber affects the human body in the following ways:

• increases insulin sensitivity;
• lowers blood pressure and cholesterol;
• promotes weight loss. ³

Sugars and starches raise blood glucose levels, but fiber does not. ²

The composition of food determines its glycemic index

Also, depending on which carbohydrates are included in a particular product, scientists define such a concept as the glycemic index (GI). It shows how quickly the food you eat raises your blood glucose levels. The GI of pure glucose was taken as a basis – 100. The more fiber in the product, the less its GI.

It is clear that diabetes is easier to control if you eat mostly medium (less than 62) and low (less than 40) GI foods. This is actually not such a short list. Food GI tables are widely available for use.

Products with an average GI

• cereals from various cereals, pasta from durum wheat;
• various soups;
• bread, oatmeal cookies;
• juices without added sugar syrups;
• fresh apples, pears, plums, apricots and the like.

Low GI foods

• red lentils, soybeans;
• cucumbers, tomatoes, cabbages, lettuce;
• skim dairy products;
• peach, grapefruit, cherry and berries;
• mushrooms.

When planning your diet, it is not enough to focus only on the GI of products. After all, for example, many confectionery products, such as chocolate, have a low GI, but a high content of saturated fats. This greatly reduces their nutritional value. Thus, GI should not be used in isolation: you should also consider the usefulness for your body, how much fiber and useful trace elements and vitamins are included in the selected product. ⁴

How much and what carbohydrates should a person with diabetes eat

The Centers for Disease Control and Prevention (CDC) recommends that a person with diabetes should get about 50% of their calories from carbohydrates.

So, if a person eats 1800 calories a day to maintain a healthy weight, 800-900 of those calories can come from carbohydrates. The CDC explains that this equates to roughly 200-225 grams of carbs per day. ¹

People who are on insulin analogue therapy, and especially those who inject insulin with an insulin pump, it makes sense to calculate the exact amount of carbohydrates in their food. At first glance, it looks complicated, but modern gadgets and special applications for mobile phones make all the calculations very easy. At the same time, it allows you to keep your sugars close to normal with minimal risk of hyper- or hypoglycemia.

If your doctor thinks that your therapy does not require such a perfect accounting of every gram of carbohydrates, you can use the Diabetes Plate Method. This is a fairly simple way to follow the rules of a healthy diet without much calculations, weighing and measurements. All you need is a regular plate.

How to use the Diabetic Plate Method

1. Take a plate about 20 cm in diameter. Such as: cucumbers, broccoli, cauliflower or Brussels sprouts, carrots, eggplant, mushrooms, zucchini, salad greens and the like.
2. Divide the other half into 2 more parts, and fill one of them (in fact, a quarter of the plate) with lean protein food. Such as: chicken, turkey, other lean meats, fish, eggs, cheese, beans, lentils, hummus, falafel, and the like.
3. A quarter of what is left, fill with carbohydrate products. Such as: porridge from cereals, pasta, potatoes, beans, unsweetened yoghurts, dried fruits.

It is clear that our food does not always fit into this pattern. After all, many dishes (soups, casseroles, sandwiches, pizza, pasta) combine different types of products. But there is a solution – take the ingredients of your dish and think about how they would fit on a plate. For example, if you’re making pizza, the base would be the carbohydrate food, the cheese and any meat on top would be the proteins, and the tomato sauce and all the vegetables would be the non-starchy vegetables.

Read about nutrition according to the system of bread units here

Let’s summarize

Carbohydrates are an important source of energy for the body of every person, and people with diabetes should never refuse them for a long time.