What are the symptoms and causes of prediabetes. How is a glucose level of 105 related to prediabetes. What are the risk factors for developing prediabetes. How can prediabetes be diagnosed and managed. What steps can be taken to prevent prediabetes from progressing to type 2 diabetes.

Understanding Prediabetes and Its Significance

Prediabetes, also known as borderline diabetes, is a condition characterized by blood sugar levels that are higher than normal but not yet high enough to be classified as type 2 diabetes. This metabolic state serves as a warning sign, indicating an increased risk of developing full-blown diabetes if left unchecked.

A glucose level of 105 mg/dL falls within the prediabetic range, which typically spans from 100 to 125 mg/dL for fasting blood sugar. This elevation in blood glucose levels is a crucial indicator that the body’s ability to process sugar is becoming impaired, potentially leading to more severe health complications if not addressed promptly.

The Progression from Prediabetes to Diabetes

Research has shown that approximately 25% of individuals with prediabetes progress to type 2 diabetes within 3-5 years. Even more alarmingly, up to 70% of people with prediabetes may develop diabetes at some point in their lifetime. These statistics underscore the importance of early detection and intervention in managing prediabetes effectively.

Recognizing the Symptoms of Prediabetes

One of the challenges in identifying prediabetes is that it often presents without clear symptoms. Many individuals remain unaware of their condition until it either progresses to type 2 diabetes or is discovered through routine blood tests. However, as blood sugar levels continue to rise, some people may begin to experience symptoms similar to those of type 2 diabetes.

• Frequent urination
• Increased thirst
• Unexplained fatigue
• Blurred vision
• Slow-healing wounds

It’s important to note that these symptoms may not be present in all cases of prediabetes, which is why regular screenings for at-risk individuals are crucial.

Risk Factors for Developing Prediabetes

Several factors can increase an individual’s risk of developing prediabetes. Understanding these risk factors can help in early identification and prevention strategies.

Lifestyle Factors

• Obesity, particularly with a large waist circumference
• Sedentary lifestyle with low levels of physical activity
• Poor dietary habits, including regular consumption of high-sugar beverages
• Smoking
• Excessive alcohol consumption
• High stress levels

Medical and Genetic Factors

• Family history of type 2 diabetes
• High blood pressure
• Elevated triglyceride levels
• Low levels of HDL (good) cholesterol
• Polycystic ovary syndrome (PCOS)
• History of gestational diabetes
• Certain racial or ethnic backgrounds (e.g., African American, Asian American, Hispanic, Latino, Native American)

Individuals with one or more of these risk factors should consider undergoing screening for prediabetes, even if they are not experiencing any symptoms.

Diagnosing Prediabetes: The Importance of Blood Tests

Accurate diagnosis of prediabetes relies on specific blood tests that measure glucose levels in the body. Healthcare providers typically use one or more of the following tests to diagnose prediabetes:

Fasting Plasma Glucose (FPG) Test

This test measures blood sugar levels after an 8-hour fast. A result between 100 and 125 mg/dL indicates prediabetes.

Oral Glucose Tolerance Test (OGTT)

The OGTT assesses how quickly the body processes sugar over a 2-hour period. A blood sugar level between 140 and 199 mg/dL at the 2-hour mark suggests prediabetes.

Hemoglobin A1C Test

This test provides an average of blood sugar levels over the past 2-3 months. An A1C result between 5.7% and 6.4% indicates prediabetes.

To ensure accuracy, doctors often repeat these tests to confirm that the results are not due to temporary spikes in blood sugar levels.

Managing Prediabetes: Lifestyle Changes and Medical Interventions

The good news is that prediabetes is often reversible with appropriate lifestyle modifications and, in some cases, medical interventions. Implementing these changes can help prevent or delay the progression to type 2 diabetes.

Dietary Modifications

Adopting a balanced, nutrient-rich diet is crucial in managing prediabetes. This typically involves:

• Increasing fiber intake through whole grains, fruits, and vegetables
• Reducing consumption of refined carbohydrates and added sugars
• Incorporating lean proteins and healthy fats into meals
• Practicing portion control

Regular Physical Activity

Engaging in regular exercise can significantly improve insulin sensitivity and help maintain healthy blood sugar levels. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises.

Weight Management

For individuals who are overweight or obese, losing even a modest amount of weight (5-10% of body weight) can have a substantial impact on reducing the risk of developing type 2 diabetes.

Stress Reduction

Chronic stress can contribute to elevated blood sugar levels. Incorporating stress-reduction techniques such as meditation, yoga, or deep breathing exercises can be beneficial in managing prediabetes.

Medication

In some cases, healthcare providers may prescribe medications such as metformin to help control blood sugar levels, particularly for individuals at high risk of progressing to type 2 diabetes.

Preventing Prediabetes: Proactive Measures for Long-Term Health

While managing prediabetes is crucial, taking steps to prevent its onset in the first place is equally important. Adopting healthy lifestyle habits early on can significantly reduce the risk of developing prediabetes and subsequent type 2 diabetes.

Maintaining a Healthy Diet

Focusing on a balanced diet rich in whole foods, lean proteins, and healthy fats while limiting processed foods and added sugars can help maintain stable blood sugar levels and reduce the risk of prediabetes.

Regular Health Screenings

Individuals with risk factors for prediabetes should undergo regular screenings, typically every 1-3 years, to catch any blood sugar abnormalities early.

Smoking Cessation

Quitting smoking not only reduces the risk of prediabetes but also improves overall health and reduces the risk of numerous other health conditions.

Limiting Alcohol Consumption

Moderate alcohol consumption, if any, is recommended to reduce the risk of prediabetes and other health issues.

The Role of Technology in Prediabetes Management

Advancements in technology have provided new tools for managing and monitoring prediabetes. These innovations can help individuals take a more active role in their health management.

Continuous Glucose Monitors (CGMs)

CGMs provide real-time data on blood sugar levels, allowing individuals to see how different foods, activities, and stressors affect their glucose levels throughout the day.

Mobile Health Apps

Various smartphone applications can help track diet, exercise, and blood sugar levels, providing insights and reminders to support a healthy lifestyle.

Telehealth Services

Remote consultations with healthcare providers can make it easier for individuals to receive regular check-ups and guidance in managing their prediabetes.

The Importance of Support Systems in Prediabetes Management

Managing prediabetes can be challenging, but having a strong support system can make a significant difference in achieving and maintaining health goals.

Family and Friends

Educating loved ones about prediabetes and involving them in lifestyle changes can create a supportive environment for managing the condition.

Support Groups

Joining support groups, either in-person or online, can provide valuable peer support, shared experiences, and motivation for individuals managing prediabetes.

Healthcare Team

Regular communication with healthcare providers, including doctors, dietitians, and diabetes educators, can ensure comprehensive care and guidance in managing prediabetes.

In conclusion, understanding and managing prediabetes, particularly when blood glucose levels reach 105 mg/dL or higher, is crucial for preventing the progression to type 2 diabetes. By recognizing risk factors, undergoing regular screenings, and implementing lifestyle changes, individuals can take control of their health and reduce their risk of developing more severe metabolic disorders. With the right approach and support, prediabetes can be effectively managed and, in many cases, reversed, leading to improved long-term health outcomes.

Borderline diabetes (prediabetes): Symptoms, causes, and treatments

Borderline diabetes, known as prediabetes, is where a person’s blood sugar levels are higher than normal but not yet high enough for a diagnosis of type 2 diabetes.

Prediabetes is a condition that can progress to type 2 diabetes.

Research shows that this progression occurs in about 25% of people with prediabetes within 3–5 years. Overall, up to 70% of people with prediabetes will develop diabetes at some point in their life.

Doctors may also refer to borderline diabetes as impaired glucose tolerance or impaired fasting glucose.

This article looks at how to recognize risk factors for prediabetes, manage the condition, and prevent type 2 diabetes from developing.

Borderline diabetes does not have clear symptoms. Some people may not be aware that they have it until:

• a doctor performs a blood glucose test and urinalysis
• it has progressed to type 2 diabetes
• a complication occurs, such as a heart attack

If a person’s blood sugar level remains high, they may begin to develop some symptoms of type 2 diabetes. These include frequent urination and increased thirst.

However, most people will not know they have prediabetes until they receive testing.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a range of other conditions and factors can increase the risk of prediabetes, including:

• obesity, especially when it involves a large waist size
• high blood pressure
• high levels of triglycerides, a type of fat
• low levels of high-density lipoprotein (HDL), or “good,” cholesterol
• low levels of physical activity

People with a family history of type 2 diabetes may also have an increased risk, suggesting that genetics play a role.

According to the American Heart Association (AHA), the following lifestyle factors may also be a risk for prediabetes in some people:

• raised stress levels
• smoking
• drinking too much alcohol

Regularly consuming high sugar drinks may also increase the risk. A 2017 review found that people who regularly drink sugary beverages face an increased risk of metabolic diseases, such as high blood pressure and high levels of blood glucose and triglycerides. These metabolic conditions can lead to prediabetes and diabetes.

People who lead an inactive lifestyle also have a higher risk of taking in too many calories without burning them through exercise.

Other people who may be at risk of developing prediabetes include those who have polycystic ovary syndrome (PCOS) or have experienced instances of high blood sugar levels in the past.

Anyone with any of these risk factors may benefit from a prediabetes screening to check whether they have the condition.

A doctor typically uses blood tests to diagnose prediabetes. A glucose tolerance test is particularly useful because it measures how quickly the body can process the sugar in the blood in a 2-hour period.

Other options include a fasting blood test, which measures blood sugar levels after a person has not eaten for a specific period, and an A1C test, which measures the average blood sugar levels over 2–3 months. People do not need to fast or take any special liquids or medications for the A1C test, and it gives reliable results.

The American Diabetes Association states that a doctor will diagnose prediabetes when test results show the following measurements:

• fasting blood sugar levels of 100–125 milligrams per deciliter (mg/dl)
• glucose tolerance levels of 140–199 mg/dl
• an A1C test result of 5.7–6.4%

A doctor will often re-test these levels to confirm that the readings are not due to one-off spikes in blood sugar.

Who should undergo screening for prediabetes?

The NIDDK recommends that people with the following risk factors undergo a prediabetes screening:

• an age of 45 years or over
• a body mass index (BMI) of 25 or higher
• a waist circumference larger than 40 inches in males or 35 inches in females
• a close relative with diabetes
• a condition that increases insulin resistance, including PCOS, acanthosis nigricans, and non-alcohol-related steatohepatitis
• certain racial or ethnic backgrounds, including African American, Asian American, Hispanic, Latino, Native American, Alaska Native, and Pacific Islander
• a history of gestational diabetes, which is diabetes during pregnancy
• having given birth to an infant weighing more than 9 pounds
• having a disease that hardens the arteries
• recent treatment with glucocorticoids or atypical antipsychotic medications

If a doctor identifies any of these risk factors, they may recommend that the person has a screening to check their blood glucose levels.

Medical professionals advise repeating screening tests every 1–3 years for people with these risk factors.

The NIDDK has an official resource that people can use to check their diabetes risk.

However, anyone who is concerned that they may have borderline diabetes should visit a doctor for testing and a diagnosis.

Prediabetes is the stage before type 2 diabetes develops. By this stage, blood sugar and insulin resistance may start reaching harmful levels.

Prediabetes does not usually cause active symptoms, and most people will not be aware that they have the condition until it progresses to diabetes and starts causing severe health problems.

Therefore, it is advisable for anyone who is at risk of developing diabetes to undergo regular screening. Risk factors include high BMI and waist circumference, an age of 45 years or older, and the presence of other cardiovascular diseases.

Prediabetes is often reversible with a sustained exercise program and a balanced, low sugar diet.

Below, we answer some commonly asked questions about prediabetes.

Which foods should I eat if I have prediabetes?

Fat and fiber tend to slow absorption and lower what is called the glycemic index (GI) of foods. Low GI fruits and vegetables, such as stone-ground whole wheat bread, rolled or steel-cut oatmeal, nonstarchy vegetables, and whole fruits are good choices. Experts consider a low GI food to have a rating of 55 or less. A person can use this database to find the GI of common foods.

What are the complications of prediabetes?

Even if it does not progress to type 2 diabetes, prediabetes can lead to long-term cardiovascular and kidney damage.

Can children have prediabetes?

In a 2019 study involving 5,786 people, 18% of the 2,606 adolescents — those aged 12–18 years — had prediabetes. Among the 3,180 young adults, the prevalence was 24%.

Many children who develop type 2 diabetes do not receive a diagnosis until adolescence. This is, in part, because puberty hormones can make it harder for the body to regulate insulin. Parents and caregivers can help prevent diabetes in children by encouraging them to eat a balanced diet and engage in plenty of physical activity.

Can prediabetes progress to type 1 diabetes?

Prediabetes refers to a metabolic state that is a precursor to type 2 diabetes. It cannot evolve into type 1 diabetes. However, there is research on a parallel disease called pre-type 1 diabetes, in which a person’s immune system displays certain characteristics that indicate progression to type 1 diabetes.

Learn about the differences between type 1 diabetes and type 2 diabetes.

How long does it take to reverse prediabetes?

With a well-balanced diet, regular exercise, and prescribed medical interventions, a person may be able to reverse prediabetes in about 3 years.

Borderline diabetes (prediabetes): Symptoms, causes, and treatments

Borderline diabetes, known as prediabetes, is where a person’s blood sugar levels are higher than normal but not yet high enough for a diagnosis of type 2 diabetes.

Prediabetes is a condition that can progress to type 2 diabetes.

Research shows that this progression occurs in about 25% of people with prediabetes within 3–5 years. Overall, up to 70% of people with prediabetes will develop diabetes at some point in their life.

Doctors may also refer to borderline diabetes as impaired glucose tolerance or impaired fasting glucose.

This article looks at how to recognize risk factors for prediabetes, manage the condition, and prevent type 2 diabetes from developing.

Borderline diabetes does not have clear symptoms. Some people may not be aware that they have it until:

• a doctor performs a blood glucose test and urinalysis
• it has progressed to type 2 diabetes
• a complication occurs, such as a heart attack

If a person’s blood sugar level remains high, they may begin to develop some symptoms of type 2 diabetes. These include frequent urination and increased thirst.

However, most people will not know they have prediabetes until they receive testing.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a range of other conditions and factors can increase the risk of prediabetes, including:

• obesity, especially when it involves a large waist size
• high blood pressure
• high levels of triglycerides, a type of fat
• low levels of high-density lipoprotein (HDL), or “good,” cholesterol
• low levels of physical activity

People with a family history of type 2 diabetes may also have an increased risk, suggesting that genetics play a role.

According to the American Heart Association (AHA), the following lifestyle factors may also be a risk for prediabetes in some people:

• raised stress levels
• smoking
• drinking too much alcohol

Regularly consuming high sugar drinks may also increase the risk. A 2017 review found that people who regularly drink sugary beverages face an increased risk of metabolic diseases, such as high blood pressure and high levels of blood glucose and triglycerides. These metabolic conditions can lead to prediabetes and diabetes.

People who lead an inactive lifestyle also have a higher risk of taking in too many calories without burning them through exercise.

Other people who may be at risk of developing prediabetes include those who have polycystic ovary syndrome (PCOS) or have experienced instances of high blood sugar levels in the past.

Anyone with any of these risk factors may benefit from a prediabetes screening to check whether they have the condition.

A doctor typically uses blood tests to diagnose prediabetes. A glucose tolerance test is particularly useful because it measures how quickly the body can process the sugar in the blood in a 2-hour period.

Other options include a fasting blood test, which measures blood sugar levels after a person has not eaten for a specific period, and an A1C test, which measures the average blood sugar levels over 2–3 months. People do not need to fast or take any special liquids or medications for the A1C test, and it gives reliable results.

The American Diabetes Association states that a doctor will diagnose prediabetes when test results show the following measurements:

• fasting blood sugar levels of 100–125 milligrams per deciliter (mg/dl)
• glucose tolerance levels of 140–199 mg/dl
• an A1C test result of 5.7–6.4%

A doctor will often re-test these levels to confirm that the readings are not due to one-off spikes in blood sugar.

Who should undergo screening for prediabetes?

The NIDDK recommends that people with the following risk factors undergo a prediabetes screening:

• an age of 45 years or over
• a body mass index (BMI) of 25 or higher
• a waist circumference larger than 40 inches in males or 35 inches in females
• a close relative with diabetes
• a condition that increases insulin resistance, including PCOS, acanthosis nigricans, and non-alcohol-related steatohepatitis
• certain racial or ethnic backgrounds, including African American, Asian American, Hispanic, Latino, Native American, Alaska Native, and Pacific Islander
• a history of gestational diabetes, which is diabetes during pregnancy
• having given birth to an infant weighing more than 9 pounds
• having a disease that hardens the arteries
• recent treatment with glucocorticoids or atypical antipsychotic medications

If a doctor identifies any of these risk factors, they may recommend that the person has a screening to check their blood glucose levels.

Medical professionals advise repeating screening tests every 1–3 years for people with these risk factors.

The NIDDK has an official resource that people can use to check their diabetes risk.

However, anyone who is concerned that they may have borderline diabetes should visit a doctor for testing and a diagnosis.

Prediabetes is the stage before type 2 diabetes develops. By this stage, blood sugar and insulin resistance may start reaching harmful levels.

Prediabetes does not usually cause active symptoms, and most people will not be aware that they have the condition until it progresses to diabetes and starts causing severe health problems.

Therefore, it is advisable for anyone who is at risk of developing diabetes to undergo regular screening. Risk factors include high BMI and waist circumference, an age of 45 years or older, and the presence of other cardiovascular diseases.

Prediabetes is often reversible with a sustained exercise program and a balanced, low sugar diet.

Below, we answer some commonly asked questions about prediabetes.

Which foods should I eat if I have prediabetes?

Fat and fiber tend to slow absorption and lower what is called the glycemic index (GI) of foods. Low GI fruits and vegetables, such as stone-ground whole wheat bread, rolled or steel-cut oatmeal, nonstarchy vegetables, and whole fruits are good choices. Experts consider a low GI food to have a rating of 55 or less. A person can use this database to find the GI of common foods.

What are the complications of prediabetes?

Even if it does not progress to type 2 diabetes, prediabetes can lead to long-term cardiovascular and kidney damage.

Can children have prediabetes?

In a 2019 study involving 5,786 people, 18% of the 2,606 adolescents — those aged 12–18 years — had prediabetes. Among the 3,180 young adults, the prevalence was 24%.

Many children who develop type 2 diabetes do not receive a diagnosis until adolescence. This is, in part, because puberty hormones can make it harder for the body to regulate insulin. Parents and caregivers can help prevent diabetes in children by encouraging them to eat a balanced diet and engage in plenty of physical activity.

Can prediabetes progress to type 1 diabetes?

Prediabetes refers to a metabolic state that is a precursor to type 2 diabetes. It cannot evolve into type 1 diabetes. However, there is research on a parallel disease called pre-type 1 diabetes, in which a person’s immune system displays certain characteristics that indicate progression to type 1 diabetes.

Learn about the differences between type 1 diabetes and type 2 diabetes.

How long does it take to reverse prediabetes?

With a well-balanced diet, regular exercise, and prescribed medical interventions, a person may be able to reverse prediabetes in about 3 years.

Pass an express analysis for sugar.

print version

Biomaterial

For this study, the laboratory accepts the following biomaterial:

• Blood with sodium fluoride

Preparation for the study

Blood sampling for determination of glucose in blood plasma is performed on an empty stomach (at least 8 and not more than 14 hours of fasting). You can drink water without gas. It is advisable to take blood in the morning.

Test Method

• Hexokinase

Glucose is a monosaccharide present in most organs and tissues, its oxidation is one of the body’s main sources of energy. The concentration of glucose in the blood is regulated by various hormones, depends on the rate of its formation and utilization. Normally, glucose can be filtered in the glomeruli, but then completely reabsorbed in the tubules. Metabolic disorders lead to changes in blood glucose levels.

Under physiological conditions, the concentration of glucose in the blood increases after eating, decreases during fasting, exercise, stress.

It is currently recommended that all people over 45 years of age (and at an earlier age if there are risk factors) undergo control tests for the presence of type II diabetes. These studies also include the determination of blood glucose levels.

Since carbohydrate metabolism changes somewhat during pregnancy, and its main indicator is the level of glucose, a glucose test during pregnancy (glucose test in pregnant women) is necessary, especially at the end of the second and beginning of the third trimester.

Men and women 18 years of age and older are advised to have their blood glucose monitored once a year. (According to the Order of the Ministry of Health of the Russian Federation of April 27, 2021 No. 404N “On approval of the Procedure for preventive medical examination and medical examination of certain groups of the adult population”).

Indications for testing:

• Differential diagnosis of diabetes forms,
• Diagnosis of diseases of the pancreas, thyroid gland, adrenal glands,
• Impaired glucose tolerance,
• Obesity

Reference values ​​(standard version):

Age	Men	Women	Units
premature	1. 1- 3.3		mmol/l
Newborns 1st day	2.2- 3.3
Newborns > 1 day	2.8- 4.4
newborns	1.7- 3.3
Children	3.3-5.6
adults	3.89- 5.83
60-70 years old	4.4- 6.38
>70 years	4.61- 6.10

We draw your attention to the fact that the interpretation of the results of studies, the establishment of a diagnosis, as well as the appointment of treatment, in accordance with the Federal Law No. 323-FZ “On the Fundamentals of Protecting the Health of Citizens in the Russian Federation” dated November 21, 2011, must be carried out by a doctor of the appropriate specialization.

Participates in the action

Code:

0

can be taken at home

Price:

When ordering several services at a time, the service for collecting biomaterial is paid only once.

205
R.

• + 150 rub. Blood sampling

cheaper as part of a complex

Deadline:

The specified period does not include the day of taking the biomaterial.

1 k. d.

As part of the complex is cheaper than

Premium class (for women 30+) – I

Code:

300142

Deadline:

15-22 k.d.

Price:
47 610 rubles

insulin resistance. HOMA Index

Code:

300083

Deadline:

1 k. d.

Price:
885 r.

Biochemical examination (standard)

Code:

300091

Deadline:

1 k.d.

Price:
2 105 rubles

Diabetes mellitus – treatment monitoring (quarterly)

Code:

300079

Deadline:

1-2 k. d.

Price:
820 rubles

Laboratory examination of pregnant women in the I, III trimesters and upon registration at any time

Code:

300109

Deadline:

1-2 k.d.

Price:
$8,195

Show more

With this analysis order

Complete blood count + ESR with leukocyte formula (with microscopy of a blood smear in the presence of pathological changes), venous blood

Code:

110006

Deadline:

1 k. d.

Price:
540 rubles

Urinalysis (Urine test) with sediment microscopy

Code:

110101

Deadline:

1 k.d.

Price:
300 r.

Total protein (Protein total)

Code:

0

Deadline:

1 k.d.

Price:
225 r.

Creatinine (Creatinine)

Code:

0

Deadline:

1 k.d.

Price:
220 r.

Urea

Code:

0

Deadline:

1 k.d.

Price:
225 r.

show more

Consult a specialist for possible contraindications.

Simple and complex carbohydrates. What is this? 12 most important questions

In recent decades, an anti-carbohydrate fashion has appeared: “Carbohydrates cause diabetes”, “you need to give up carbohydrates”, “you can’t eat white rice, bread and pasta” … We disagree and want to tell you what complex carbohydrates are, how fast carbohydrates differ from slow ones, how much you need to eat, whether sugar is harmful and much more.

CONTENTS

What are carbohydrates and why are they needed?

What is it. Carbohydrates are sugar, but not necessarily sweet. In addition to all sweets, sugars are found in cereals, grains and legumes, such as buckwheat, pasta and beans. In its pure form, the body does not absorb carbohydrates, so it converts them into glucose, and then it feeds the cells with glucose energy. It turns out that the fate of a carbohydrate is unenviable: it lives with one goal – to get into the stomach, to become glucose and sing “And it’s snowing” and give the body energy.

Why are they needed. First, the body sends glucose to cells that need energy right now, for example, to grow a new neural connection in the brain. And when those cells are full, the body sends glucose to the liver and muscles. There, 10-50 thousand glucoses are collected into one large glucose – a glycogen molecule. This is the same glucose, but in large quantities.

The liver stores glycogen to supply glucose to cells when they lack energy. And the muscles – to spend energy under load, for example, during training. If there is no glycogen in the muscles, they will begin to take energy from another reserve – from protein, and in this way they will destroy themselves.

The amount of glycogen depends on the duration, intensity and quality of training. We can sustain a 90 minute workout and have the strength to do so thanks to carbs → glucose → glycogen.

How do simple carbohydrates differ from complex carbohydrates?

Differ in structure. Imagine a railroad car – it’s a simple carbohydrate. And the whole railway composition is a complex carbohydrate. From the head of the station received a command to send the train to the depot. The whole train will not fit there, so you should separate each car and work specifically with it. So it is in the body.

Simple carbohydrates consist of one molecule and are quickly absorbed into the blood. Because of this, they are also called “fast carbohydrates.” And complex carbohydrates are made up of a chain of simple ones. Such carbohydrates are longer, and it takes time to break down one molecule to glucose. Therefore, complex carbohydrates are called “slow carbohydrates”.

The body reacts differently. Our body reacts to fast carbohydrates like this: fast carbohydrate enters the body → glucose levels rise sharply → glucose is quickly distributed to cells → glucose levels also drop sharply.

And with slow carbohydrates, the body works like this: a slow carbohydrate enters the body → it takes a long time to break down to glucose → the blood glucose level rises slowly → as it breaks down, glucose is gradually distributed throughout the cells → the glucose level decreases slowly.

What is more useful – fast or slow carbohydrates?

When blood glucose rises, we feel full, and when it falls, we feel hungry. For the body, there is no difference between chocolate and buckwheat – it will process these products into glucose and distribute them further. But there is a difference in saturation: chocolate (fast carbohydrate) will saturate for half an hour, and buckwheat (slow) – for three.

This happens because simple carbohydrates from chocolate are instantly absorbed into the bloodstream, quickly raise the level of glucose and are just as quickly distributed throughout the cells. And the complex carbohydrates of buckwheat will break down much longer and be distributed over the cells just as long. In addition, along with buckwheat, the body will receive B vitamins, iron and vegetable protein, and in chocolate – only additional fats.

It turns out that complex carbohydrates are more useful than simple ones, because they saturate longer, contain vitamins and dietary fiber (fiber).

Is fiber also a carbohydrate?

A special type of carbohydrate is dietary fiber, or fiber. It is found in plant foods – vegetables, fruits, legumes and grains. Our body does not know how to digest fiber, so it is not absorbed into the blood, but passes through the digestive tract in transit, “cleansing” the intestines.

Fiber increases satiety and prolongs the feeling of satiety, so it’s best to start your meal with a green salad, so it’s easier not to overeat. To gain the required level of fiber – 25-35 grams per day – WHO recommends eating at least 400 grams of vegetables and fruits per day.

They say that if you eat a lot of carbohydrates, it will lead to diabetes and insulin resistance, is that true?

To answer this question, you need to understand what happens when carbohydrate enters the body. The task of the body is to distribute glucose throughout the cells. The following happens:

Glucose enters the blood

↓

The pancreas produces insulin

↓

Insulin “clicks” on the cell’s receptor, and the cell takes in glucose

Imagine that the cell is an elevator, its receptor is a call button, and insulin is you. You want to enter the elevator and you press the button, but it does not work – the elevator does not open. This is because in front of you a certain gentleman pressed the button for a very long time and broke it. The same thing happens with the cell receptor – it ceases to “obey” insulin, does not open the “door”, and glucose does not enter the cell. This condition is called insulin resistance.

As a result, the cell does not receive energy, and glucose remains in the blood. Then the pancreas begins to produce even more insulin – the body needs to distribute glucose. This leads to exhaustion of the pancreas – it is not able to secrete the amount of insulin that is needed. Sugar remains in the blood, and a dangerous health condition occurs – type 2 diabetes mellitus.

In addition, if the cells do not have energy, then they do not work. This leads to the activation of those diseases to which a person is predisposed. The danger of such a state is this: if the cell cannot accept energy, it will not be able to accept medicines. This means that it will be more difficult to cure such a disease.

How to calculate your carbohydrate intake?

According to the classical formula of KBJU. There is a classic formula for the distribution of proteins, fats and carbohydrates: 30/30/40. To do this, you will have to do calculations and keep a food diary. The most convenient way to read KBJU is through an application, for example, FatSecret.

Two examples of a food diary: in the first there is an excess in calories, there are too many carbohydrates, not enough protein, and only fats fit into the norm. And in the second, the BJU ratio is almost perfect.

The need for carbohydrates depends on the load. Any physical activity on carbohydrates will be more productive, because carbohydrates provide energy. When activity is high, such as daily workouts or moving work, then you should increase the carbohydrate level to 50%. And vice versa, reduce if you sit in the office all day on a chair, otherwise carbohydrates will go into reserve.

Use the plate rule if you are too lazy to count calories. Half of your plate should be colorful vegetables and fruits, a quarter should be grains, and another quarter should be protein foods:

Healthy Eating Plate from Harvard School of Public Health

What foods contain carbohydrates?

Carbohydrates are found in almost all foods. Typically, white-colored foods – sugar, white bread, white flour, white rice – contain simple carbohydrates, while dark foods – grains, vegetables and legumes – are complex.

What happens if you eat too many carbohydrates?

If you eat a large amount of carbohydrates, this will lead to the accumulation of fat. Being overweight increases the risk of heart disease and diabetes. Also, sugar can cause tooth decay. If systematically sorted out with carbohydrates, diseases that a person is genetically prone to, such as atherosclerosis, can worsen.

It’s easy to go overboard with carbs because all industrial foods have “added sugars”—these are simple carbohydrates that are added to the product during the cooking process. For example, muesli, yoghurts, a bun or coffee with syrup. It turns out that it is enough to eat granola with yogurt for breakfast, and in the evening have a snack with a bun with cocoa.

What happens if carbohydrates are excluded from the diet?

It is impossible to completely exclude carbohydrates, because any product contains all the macronutrients: proteins, fats, and carbohydrates. There are just more in some places and fewer in others.

Low-carbohydrate diets bring results in the short term, such as the Dukan or Atkins diet. After all, when we reduce the consumption of carbohydrates, the level of glucose in the blood levels out and weight is lost. But weight loss is due to fluid loss, not fat loss, since 1 gram of carbohydrates retains 4 grams of water. Together with the liquid, electrolytes – potassium, sodium, lithium – also leave and dehydration occurs. Add here poor health, because our cells do not feed on glucose, which means that the body experiences weakness, dizziness, apathy, and a decrease in concentration.

If you continue a low-carb diet, the cells will first take energy from glycogen, and when it runs out, they will take up proteins. So the muscles will begin to break down, and the products of their decay will begin to oxidize the body. Usually, the products of oxidation are quickly removed from the body, but during fasting or a low-carbohydrate diet, they are retained, and this leads to the appearance of acetoacetic acid and acetone in the urine. Therefore, the healthiest option is moderate carbohydrate intake and a balance of CBJU.

Will I lose weight if I cut out carbohydrates?

As we have already found out, giving up carbohydrates is harmful. But if you replace fast carbohydrates with slow ones, you will be full longer, which means you will not eat too much. To lose weight, it is not enough to reduce carbohydrates, you need to calculate your calorie intake, reduce it by 10-15% and calculate how many grams of carbohydrates, fats and proteins your body needs. This is healthy weight loss.

Weight loss requires physical activity. A study published in The Nutritional Journal found that all diets (regardless of carbohydrate, fat, and protein content) that included exercise significantly reduced weight and waist circumference in obese women.

How to calculate how many carbohydrates are in a meal?

Let’s look at how to count, using the example of an apple. Here’s what to do:

1. Find out how many carbohydrates are in 100 grams of a product: on the label or in a search engine. For example, an apple has 14 grams.
2. Weigh the apple. Let’s say 150 grams.
3. If we want to eat the whole apple, then we count according to the formula: (150×14) / 100. It turns out that in one apple 21 grams of carbohydrates.

Consider the glycemic index (GI) of the product. GI is the rate at which glucose is absorbed into the bloodstream after consumption of a food. The GI of glucose is considered to be 100, and all other products are compared with this value. The higher the GI, the faster the food raises blood sugar levels. For example, white rice has a GI of 70, while brown brown rice has a GI of 50. For example, simple carbohydrates have a higher GI, while complex carbohydrates have a lower GI. This indicator tells us that a serving of brown rice will fill us up more than a serving of white rice.

There is no need to count anything here, there are already special tables in which the GI of each product is registered. People with diabetes need to be friends with these tables because they control blood sugar levels. And for everyone else, you can start at least with a snack: choose foods with a low GI for it.

How to choose the right products with carbohydrates?

We have some tips:

1. For breakfast, choose whole-grain, unprocessed foods, such as long-cooked oatmeal.
2. Swap white bread for whole grain bread. Look for breads that list whole wheat, whole rye, or other whole grains as the first ingredient, or better yet, one that’s made from whole grains only.
3. Remove fruit juices and replace them with fruit. An orange has twice the fiber and half the sugar of a glass of orange juice.
4. Reduce potatoes in your diet, replace them with beans. Legumes are an excellent source of slow digesting carbohydrates. In addition, beans and other legumes, such as chickpeas, are high in protein and fiber.

Short

Carbohydrates are our “fuel”. They are absorbed by the body in the form of the simplest sugar – glucose. It is impossible to completely exclude carbohydrates – then the cells will not have energy for life, they will begin to take energy from proteins and will destroy muscles.