How many carbs should a type 2 diabetic have. Type 2 Diabetes and Carbohydrates: Everything You Need to Know.

Understanding Carbohydrates in Type 2 Diabetes

When it comes to managing type 2 diabetes, understanding the role of carbohydrates is crucial. Carbohydrates, one of the three main macronutrients found in food, are broken down into glucose in the body. In individuals without diabetes, the body’s insulin response helps regulate blood sugar levels. However, in those with type 2 diabetes, the insulin response doesn’t function properly, leading to elevated blood glucose levels.

The Three Types of Carbohydrates

There are three main types of carbohydrates: fiber, starch, and sugar. Each type has its own unique properties and effects on the body.

Fiber

Dietary fiber is found in plant-based foods, such as fruits, vegetables, beans, and whole grains. Fiber is not broken down by the human digestive system and provides a range of health benefits, including promoting feelings of fullness, lowering cholesterol and blood sugar, improving digestion, and reducing the risk of colon cancer. Unlike sugar and starch, fiber does not raise blood glucose levels.

Soluble Fiber

Soluble fiber absorbs water during digestion, turning into a gel that slows down the digestive process. This helps lower cholesterol, stabilize blood sugar, and reduce the risk of heart disease. Sources of soluble fiber include oat bran, barley, beans, lentils, nuts and seeds, and some fruits and vegetables.

Insoluble Fiber

Insoluble fiber does not change as it is digested. It promotes efficient movement of the contents of the intestine, adds bulk to the stool, and helps reduce the risk of colon cancer. Sources of insoluble fiber include the peels and seeds of fruits and vegetables, whole-grain products, and wheat bran.

Recommended Fiber Intake

The American Heart Association recommends a daily intake of 25 to 30 grams of fiber from food. The U.S. Department of Veterans Affairs Nutrition and Food Services provides more specific guidelines based on age and sex:

• Men age 49 and under: 38 grams per day
• Men age 50 and over: 30 grams per day
• Women age 49 and under: 25 grams per day
• Women age 50 and over: 21 grams per day

While there are no official guidelines for the ratio of soluble to insoluble fiber, many experts suggest that soluble fiber should account for around 25 percent of your daily fiber intake, or approximately 6 to 8 grams per day.

High-Fiber Foods

Foods that are high in fiber are often labeled as such. If a food contains at least 2.5 grams of fiber per serving, it’ll be labeled as a “good source” of fiber. If it contains more than 5 grams per serving, it’ll be labeled as an “excellent source” of fiber. Some examples of high-fiber foods include:

• Whole fruits (e.g., one apple, 3g; one orange, 4g; one pear, 5g)
• Berries (e.g., 1 cup strawberries, 3g; 1 cup blueberries, 4g; 1 cup raspberries, 8g; 1 cup blackberries, 8g)
• 1/2 avocado (5g)
• 1/2 cup of most types of beans (7g)
• 1/2 cup lentils (8g)
• 1 cup popcorn (1g)
• 3 tablespoons flax seed (7g)
• 1/4 cup sunflower seeds (3g)

Potential Benefits of a High-Fiber Diet for Type 2 Diabetes

A recent study found that people with type 2 diabetes and hypertension (high blood pressure) who consumed a high-fiber diet for six months showed significant reductions in several risk factors for cardiovascular disease:

• Blood cholesterol level: 9% reduction
• Triglycerides: 15% reduction
• Systolic blood pressure: 15% reduction
• Fasting glucose: 28% reduction

For the study, researchers increased the recommended dietary allowance (RDA) for dietary fiber by 20 to 25 percent, based on an RDA of 40 grams per 2,000 calories (24g/1,200 calorie diet or 30g/1,500 calorie diet). For those consuming 2,000 calories per day, a high-fiber RDA would be 48 to 50 grams (29 to 30g/1,200 calorie diet or 36 to 38g/1,500 calorie diet).

Considerations for a High-Fiber Diet

While a high-fiber diet can provide significant health benefits for individuals with type 2 diabetes, it’s important to consider potential drawbacks. Eating more than 45 grams of fiber per day can cause abdominal pain, constipation, and other digestive issues. Additionally, a high-fiber diet without adequate water consumption can lead to a rare but potentially fatal intestinal obstruction. Before significantly increasing your fiber intake, it’s crucial to consult with your healthcare provider to ensure a high-fiber diet is safe and appropriate for your specific health needs.

Type 2 Diabetes and Carbohydrates: Everything You Need to Know

All of the food you eat is made up of just three main nutrients: fat, carbohydrates, and protein. Carbohydrates in food and drinks break down into glucose in the body. When people without diabetes eat carbs, their blood sugar rises, and the insulin response kicks in to move the blood sugar to the cells for fuel.

But in people with type 2 diabetes, the insulin response doesn’t work properly, and your blood glucose levels remain elevated. The three types of carbohydrates are fiber, starch, and sugar—and these carbs are not created equal.

Fiber

Dietary fiber is found in plant-based foods, including fruits, vegetables, beans, and whole grains. Fiber is plant cell material that the human digestive system can’t break down. It makes you feel full, helps lower your cholesterol and blood sugar, improves digestion, and reduces the risk of colon cancer. While sugar and starch increase your blood glucose levels, fiber doesn’t.

The two important types of dietary fiber are soluble and insoluble.

Soluble fiber

Water-soluble fiber absorbs water during digestion and turns into a gel, which slows down digestion. Soluble fiber helps lower cholesterol, stabilize blood sugar, and reduce the risk of heart disease.

Sources of soluble fiber include oat bran, barley, beans, lentils, nuts and seeds, and some fruits and vegetables.

Insoluble fiber

Water-insoluble fiber doesn’t change as you digest it. Insoluble fiber promotes efficient movement of the contents of the intestine, adds bulk to the stool, and helps reduce the risk of colon cancer. 

Sources of insoluble fiber include the peels and seeds of fruits and vegetables, whole-grain products, and wheat bran.

Recommended daily fiber intake 

The American Heart Association recommends a daily intake of 25 to 30 grams of fiber each day from food. The U.S. Department of Veterans Affairs Nutrition and Food Services breaks down recommended fiber intake by age and sex:

• Men age 49 and under: 38 grams per day
• Men age 50 and over: 30 grams per day
• Women age 49 and under: 25 grams per day
• Women age 50 and over: 21 grams per day

Although there are no official guidelines for how much of the fiber you eat should be soluble and insoluble, many experts suggest that soluble fiber should account for around 25 percent of your daily fiber intake—or around six to eight grams per day of soluble fiber. However, if you consume a varied diet with lots of whole grains, beans, legumes, fruits, and vegetables, there’s no need to keep track of insoluble and soluble fiber—you’re likely getting plenty of both.

Fiber content in popular foods

Foods that are high in fiber are often labeled as such. If a food contains at least 2.5 grams of fiber per serving, it’ll be labeled as a “good source” of fiber. If it contains more than 5 grams per serving, it’ll be labeled as an “excellent source” of fiber. The following foods have three or more grams of fiber per serving:

• One whole apple (3), orange (4), pear (5), 
• 1 cup strawberries (3), blueberries (4), raspberries (8), blackberries (8)
• 1/2 avocado (5)
• 1/2 cup of most types of beans (7)
• 1/2 cup lentils (8)
• 1 cup popcorn (1)
• 3 tablespoons flax seed (7)
• 1/4 cup sunflower seeds (3)

Should you try a high-fiber diet?

A recent study found that people with type 2 diabetes and hypertension (high blood pressure) who consumed a high-fiber diet for six months showed significant reductions in several risk factors for cardiovascular disease:

• Blood cholesterol level: nine percent reduction
• Triglycerides: 15 percent reduction
• Systolic blood pressure: 15 percent reduction
• Fasting glucose: 28 percent reduction

For the study, researchers increased the recommended dietary allowance (RDA) for dietary fiber by 20 to 25 percent, based on an RDA of 40 grams per 2,000 calories (24g/1,200 calorie diet or 30g/1,500 calorie diet) For those consuming 2,000 calories per day, a high-fiber RDA would be 48 to 50 grams (29 to 30g/1,200 calorie diet or 36 to 38g/1,500 calorie diet. )

Eating more than 45 grams of fiber per day can cause abdominal pain, constipation, and other digestive woes and may prevent the effective absorption of minerals like calcium and iron. A high-fiber diet without adequate water consumption can lead to a rare but potentially fatal intestinal obstruction. Before you dramatically increase your fiber intake above the RDA, talk to your doctor to see if a high-fiber diet is right for you.

Starch

Starch is a carbohydrate found in whole grains, pasta, white and brown rice, breads and crackers, beans, lentils, peas, and starchy vegetables like corn, squash, and potatoes. 

Although starches in general cause blood sugar to rise, you shouldn’t consider all starches an enemy if you have type 2 diabetes. Healthy starches contain vitamins and minerals, dietary fiber, and natural sugar. Three different classes of starch in foods are rapidly digestible starch, slowly digestible starch, and resistant starch. 

Resistant starch is a starch that isn’t digested by enzymes in the stomach and small intestines. Rather, it passes on to the large intestine, and it has many of the same effects as dietary fiber, including slower digestion, lower post-meal blood glucose, and making you feel fuller. Like dietary fiber, resistant starch is fermented in the gut, increasing the production of short-chain fatty acids. Research shows that resistant starch may help with digestive health, weight loss, blood sugar management, and even insulin sensitivity. 

Foods that contain resistant starch include:

• Brown rice. Brown rice has a high fiber content and is a good source of resistant starch, especially when it’s cooled.
• Most types of beans and legumes. Pinto beans, black beans, soybeans, peas, and other beans and legumes are packed with fiber, and they have one to five grams of resistant starch per serving. 
• Cooked and cooled potatoes. Eaten warm, the starch in potatoes is quickly digested. But when left to cool, and eaten cool or cold (not reheated!) potatoes are a great source of resistant starch.
• Green bananas. If you’re a fan of unripened bananas, green bananas are high in resistant starch, which makes up around 70 percent of their dry weight. But as they ripen, the starch is converted into sugars, and the banana only contains about one percent resistant starch.

Sugar

Sugar is found naturally in some foods, and it’s added to others. Added sugars account for a large amount of the sugar Americans consume, and they’re linked to obesity, type 2 diabetes, inflammation, and heart disease. 

• Naturally occurring sugars are found in foods like fruit and dairy products. Fruit sugar is known as fructose, and milk sugar is known as lactose.
• Added sugars are added to the food during processing and are found in large amounts in candy, baked goods, and regular soda. They’re found in smaller amounts in everything from pasta sauces and condiments to crackers, bread, and prepared packaged meals. Added sugars go by a variety of names on a food label, including dextrose, fructose, lactose, beet sugar, corn syrup, and honey.  

Sugar alcohols

Sugar alcohols are often found on the labels of foods labeled “no sugar added” or “sugar-free.” These sweeteners have around half the calories of regular sugar. Some sugar alcohols occur naturally, while others are man-made. 

Sugar alcohols aren’t sugar, and they aren’t alcohol. But they are carbohydrates that can raise your blood sugar, although sugar alcohols are processed differently by the body than other carbohydrates. While some may raise your blood sugar a little, others may not affect your blood sugar at all. 

Erythritol is a type of sugar alcohol that may not increase your blood sugar, and it’s popular in low-carb, “keto” foods. Even though sugar alcohols make sweets “sugar-free,” count the carbs, as always.

Sugar substitutes

Sugar substitutes like saccharin, aspartame, sucralose, and stevia are, in general, nonnutritive, which means they contain very few or no calories and have very little or no impact on blood sugar. Sugar substitutes are far sweeter than sugar, so they’re used in smaller amounts. Most sugar substitute products don’t break down in the body, which means they pass through the body without providing calories. 

While there’s no scientific evidence that shows using sugar substitutes helps control blood sugar or weight in the long run, the potential reduction in calories and carbs in foods with sugar substitutes may help some people better manage their blood sugar and weight. 

What are some different ways to count carbs?

People who have type 1 diabetes—and those with type 2 diabetes who require insulin—need to carefully count their carbohydrate intake, because the amount of carbs they eat determines how much insulin they need.

But for those with type 2 diabetes that’s controlled with metformin or another glucose-control medication, carb counting doesn’t have to be as complicated. Here are some ways to count carbs for better food choices.

How many carbs should you eat?

The recommended intake of carbohydrates for people with type 2 diabetes is all over the map. For example, the Centers for Disease Control notes that people with diabetes should get around half of their calories from carbs. Since one gram of carbohydrate contains four calories, someone eating 2,000 calories per day would consume around 200 grams of carbohydrates.

But a 2019 literature review of articles related to the reversal of type 2 diabetes found that 94 percent of people who consume a low-carb diet of under 130 grams per day were able to discontinue their diabetes medication—and after one year, 84 percent were still in remission. Additionally, 95 percent of those who consumed a very-low-carb diet of 20 to 30 carbs per day — essentially a keto diet — were able to reduce or discontinue taking diabetes medication after just 24 weeks. 

Use the glycemic index: Simple carbs vs. complex carbs

Not all carbohydrates are created equal. Some carbohydrates raise your blood sugar more than others. The glycemic index (GI) is a helpful tool that scores foods on a scale of 1 to 100. Foods that score lower don’t raise your blood sugar as quickly as those with higher scores. A 2019 review found that in general, a low-GI diet reduces hemoglobin A1C in people with type 2 diabetes and prediabetes.

The glycemic index is a helpful tool to help you become familiar with the types of foods that raise your blood sugar slowly. But it does have some limitations—just because a food is low on the GI doesn’t mean it’s a healthy food, and just because it’s high on the index doesn’t mean it’s unhealthy. 

Foods are ranked on the glycemic index from 1 to 100. :

• Low: 55 or lower
• Medium: 56 to 69
• High: 70 or higher

In general: 

• More refined foods will have a higher GI.
• The longer a food is cooked, the faster its sugars are digested, and the higher the GI.
• Foods with resistant starch will have a lower GI than those with more digestible starches.
• Riper fruit has a higher GI than less-ripe fruit—for example, an unripe banana has a GI of 30, while a very ripe banana earns a 48 (which is still considered low. )
• You can lower the impact of a higher-GI food on your blood sugar by adding fat and protein

Count carbohydrate “choices” or “servings”

Some people with type 2 diabetes count their carbs as “choices” or “servings.” One carbohydrate choice or serving equals 15 grams of carbs. Carbohydrate servings aren’t the same thing as a serving size. For example, a small potato counts as one food serving, but it counts as two carb servings, because it has 30 grams of carbs.

Use the plate method

To use the plate method of counting carbs, fill half of a 9-inch plate with non-starchy vegetables, fill one-quarter with a serving of lean protein, and fill the remaining one-quarter with a serving of low-carb, whole grains, starchy vegetables, beans, legumes, fruit, milk, or yogurt.

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How Many Carbs Per Day For A Diabetic?

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Quick Fact: DMP nutritionists recommend 50 to 80 grams of carbs per day for people with type 2 diabetes, or up to a maximum of 100 grams for best results.

Did you know one of the most commonly asked questions we get is: how many carbs per day is best for people with type 2 diabetes to eat?

No doubt that’s why you’re here reading this as well, right?

Like many other people you may be totally confused by that question.

That’s not surprising because the amount of carbs recommended does vary depending on where you read it.

Why is this?

Well, there is no specific recommendation for the amount of carbohydrate, that’s why there are so many different numbers.

However, there is good scientific evidence to suggest what’s best. But unfortunately, that information is not getting out to the whole public (to YOU) as fast as it should.

Luckily though, here at Diabetes Meal Plans, we pride ourselves on sharing up-to-date evidence-based info because we want you to get the best results. And we’re proud to say what we share works:

Sheryl says: “My doctor’s report was best ever: A1c was normal for the first time since I was diagnosed diabetic in 2007! My cholesterol was better. In fact, my lab results were improved across the board. Best news: I am taking less diabetic meds! I am a believer in what you have written, and I’m grateful to have a site I can trust.”

Here at Diabetes Meal Plans we encourage a low carb diet because research shows that lower carb diets produce very effective results – our experience in helping people since 2015 proves it too!

As you read on, be prepared to have some of your long held diet beliefs shattered. But also be prepared to be amazed by the possibilities. Because with a few dietary changes, you can reverse* your diabetes and live your life anew.

Rethinking ‘Mainstream’ Carb Recommendations

Over the years it’s been pretty common practice to recommend a low fat diet to people with type 2 diabetes or prediabetes.

Not so long ago, the American Diabetes Association were still stating that: “A place to start is at about 45-75 grams of carbohydrate at a meal.”

That would equate to around 135-225 g carbohydrates per day, excluding snacks.

Globally, diabetes associations have kept emphasising that people with type 2 diabetes should eat the same as the general population—a low fat diet.

Diabetes Australia and the National Diabetes Service scheme have been the same—they’ve largely recommended a low fat diet, and predominantly, they still do.

The good news is that since we started sharing research way back in 2015, we’ve seen diabetes organisations slowly shift their views and now recognise that a low carb diet is an effective option for diabetes management – thank goodness!! 

But, while diabetes organisations across the globe ‘accepted’ low carbohydrate diets in 2018, they still haven’t embraced or fully endorsed them as the most effective way to get results – despite the surmounting evidence surrounding their benefits.

What the science shows is it’s best to flip the nutrition pie chart on it’s head. The goal is to keep your carb intake to less than 26% of your daily calorie intake, not 60% as these large health organisations have been pushing for years.

How Many Carbs Per Day For Type 2 Diabetes?

Overall your goal is to keep your carbohydrate intake below 130 grams per day, which is considered the top threshold for a low carb diet.

In terms of ratios of macronutrients, the following represents a low carb diet (based on 2000 cal/8368kj):

• Carbs 10-25 % total calories
• Protein 15-30%
• Fats 45-75%

• Carbs 50-125 g per day
• Protein 75-150 g per day
• Fats 80-167 g per day

Although anything below 130 grams is considered low carb, and it’s a good place to start.

What we’ve found works well for our members and clients is to consume around 50 to 80 grams of total carbs per day, with a maximum of 100 grams per day. If you do this, you’ll be seeing even better improvements!

‘Per meal’ carbohydrate breakdown

Different people will feel comfortable with different levels of carbs per day. As you get more familiar with the eating plan, your body will tell you what feels best for you.

Carbs per meal 120g per day (highest recommendation)

• Breakfast: 30 g carbs
• Lunch: 30 g carbs
• Dinner: 30 g crabs
• 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each

Carbs per meal 100 g per day

• Breakfast: 25 g carbs
• Lunch: 25 g carbs
• Dinner: 25 g crabs
• 2-3 snacks: 10 g carbs each

Carbs per meal 80 g per day

• Breakfast: 20g
• Lunch: 20g
• Dinner: 20g
• 2-3 snacks: 10 g carbs each

Carbs per meal 50 g per day (lowest recommendation)

• Breakfast: 10g
• Lunch: 10g
• Dinner: 10g
• 2 snacks: 10 g carbs each

In most cases, every meal you eat each day will not be an ‘exact’ amount at every meal, but your overall daily carb intake would still be considered in a low carb range when you add it all up.  

While some people like to count exactly how much they eat every day, it is not necessary. If you stick to our low carb diet guidelines and recommended food list, you will find your carbohydrate will naturally fall within a lower carb range.

Plus, you’ll be eating amazing nutrient dense whole foods, and that will boost your metabolism and reverse your diabetes, naturally with nutrition!

A Word Of Caution!

If you are on insulin therapy, it is important to lower your carb intake under close supervision of your health practitioner because you will have to make adjustments to your dosage and a fast rapid change can result in hypoglycemia. Monitor your blood sugar levels closely when making dietary transitions and be aware of symptoms.

Other medications that may need to be stopped or adjusted with low carb diets include sulfonylureas (like glipizide and gliclazide), SGLT2-inhibitors (like Forxiga and Jardiance), and some blood pressure and diuretic medications. Speak to your doctor about any necessary adjustments.

How To Eat Lower Carb?

If you focus on eating the right types of carbohydrates, then you won’t really have to focus on carbohydrate counting so closely (what a relief!).

The easiest way to get started is to cut out the high carbohydrate foods—sugar, potatoes (including sweet potatoes), bread, rice, pasta, noodles, cereals and most flour-based foods.

Choose real whole foods over packaged and processed foods. 

Eat lots of fresh vegetables—these are carbohydrates, the best type you can eat.

This sounds complicated and it may at first sound restrictive, but it’s not. This way of eating is very flexible. 

50-80g per day sample menu

Breakfast: Veggie scramble – 15 g (aim for between 10-20g)

Lunch: Chicken & veggie salad – 15 g (aim for between 10-20g)

Dinner: Beef coconut curry – 12-15 g (aim for between 10-20g)

Snacks: Berry Bomb 5 g, peanut butter with carrot sticks 5 g, or cottage cheese and berries 10 g. Aim for 5-15 g per snack.

Based off the meals and snacks above the total daily carbs is: 62 grams.

As you can see from this meal plan, you will not be starving!

But it is a different way to eat than you’re probably used to. That’s why we’re here to help you. 

Busting a Few Nutrition Myths

Avoid grain-based foods: You do not need to eat whole grain foods to get fibre and ‘good’ carbs. You can obtain plenty of fibre from vegetables, nuts and seeds. Grain-based foods, even whole grains are high in carbs and will raise blood sugar.

Enjoy dairy: Dairy products are fine to eat, even full fat. There is no evidence to show these are bad for our health. In fact, new evidence suggests they are very beneficial. In terms of carbs, cheese and cottage cheese are lower in carbs than milk and yoghurt. 

Become a detective: When you go shopping, don’t rely on front-of-pack labelling. Food companies are great at enticing you to purchase foods, or telling you that a food is healthy, but it may not be true. The only way you’ll know is to read food labels and learn to understand the nutrition facts panel. When looking at nutrition labels, don’t just look at the total calories or the sugar, observe the amount of total carbs and fibre an item contains. 

Carbs are more important than calories: Focusing on carb control is more important than counting calories. When you can observe your daily intake of carbs and lower them, you will see results pretty quickly.

Your Practical Action Steps Right Now

If your diet is currently pretty poor or you’re just getting started, begin with around 120 g per day of carbs.

• Breakfast: 30 g carbs
• Lunch: 30 g carbs
• Dinner: 30 g crabs
• 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each

If you want to work on losing weight and getting optimal results for blood sugar and HbA1c aim for 50-80 g carbs per day.

• Breakfast: 15-20 g carbs
• Lunch: 15-20 g carbs
• Dinner: 15-20 g crabs
• 2 x snacks: 5-10 g carbs each
• Before bed: 10 g carbs

P. S. Please share this info with friends, family or colleagues – it could be life changing. 🙂

P.P.S. With a few simple changes to your diet — lowering carb intake and eating whole foods — you can start seeing your numbers move in a downward direction, fast!

How many carbohydrates should you eat if you have diabetes?

Why should you count carbohydrates?

Figuring out how many carbohydrates to eat when you have diabetes can be confusing.

Dietary guidelines from around the world traditionally recommend that you get about 45-65% of your daily calories from carbohydrates if you have diabetes.

However, a growing number of experts believe that people with diabetes should eat much less carbohydrates. Many recommend consuming less than half of this amount.

Counting carbs will help make sure you stay within your optimal range.

This article will tell you how many carbohydrates to consider when eating if you have diabetes.

• Types of carbohydrates
• Food and blood sugar
• Daily intake
• Finding the optimal amount of carbohydrates in your diet
• Carb restriction
• Foods to avoid

9 0016 Other diets

What are the different types of carbohydrates?

There are three main types of carbohydrates: sugars, starches and fiber.

Sugar belongs to the category known as simple carbohydrates. Simple carbohydrates have one sugar molecule (monosaccharides) or two sugar molecules (disaccharides).

Sugar occurs naturally in foods and drinks such as whole fruits, juice, dairy products and honey. It is also added to processed foods such as candy.

Both starch and fiber are complex carbohydrates. Complex carbohydrates have at least three sugar molecules. The body takes longer to digest, or break down, starch than sugar, and does not digest fiber at all.

Starch is found in foods such as potatoes, corn, legumes, whole grain breads and pastas.

Fiber is found in foods such as fruits, vegetables, legumes, nuts, and whole grains. Unlike sugars and starches, naturally occurring fiber does not increase blood sugar and may even slow it down.

Many foods and drinks, such as rice, contain more than one type of carbohydrate.

Summary: The three main types of carbohydrates are sugars, starches and fiber.

How does food affect blood sugar levels?

Many factors, including exercise, stress and illness, affect your blood sugar levels. However, one of the biggest factors is what you eat.

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Of the three macronutrients – carbohydrates, proteins and fats – carbohydrates have the greatest effect on blood sugar levels. This is because your body breaks down carbohydrates into sugar, which enters your bloodstream.

This happens with all easily digestible carbohydrates, including refined sources such as chips and cookies, as well as whole, unprocessed sources such as fruits and vegetables.

When people with diabetes eat foods high in carbohydrates, blood sugar levels can spike. Eating a lot of carbohydrates usually requires high doses of insulin or diabetes medication to manage blood sugar levels.

Given that people with type 1 diabetes are unable to produce insulin, they need to inject insulin several times a day, regardless of what they eat. However, eating fewer carbohydrates can significantly reduce their insulin dose at mealtimes.

General Information: Your body breaks down some carbohydrates into sugar, which enters the bloodstream. People with diabetes who eat a lot of carbohydrates need insulin or diabetes medication to keep their blood sugar from rising too high.

How many carbohydrates should a person with diabetes have per day?

Research has shown that many different levels of carbohydrate intake can help manage blood sugar levels, and the optimal amount of carbohydrate varies from person to person.

Here’s How to Lower Your Insulin Levels

The American Diabetes Association (ADA) used to recommend that people with diabetes get about 45% of their calories from carbohydrates.

However, the ADA now promotes a personalized approach in which your ideal carbohydrate intake should take into account your dietary preferences and metabolic goals.

It is important to consume the amount of carbohydrates that makes you feel the best and that you can realistically maintain in the long run.

The typical American diet provides about 2200 calories per day, 50% of which comes from carbohydrates. This is equivalent to 275 grams of carbohydrates per day.

A severely restricted intake of less than 50 grams of carbohydrate per day seems to produce the most dramatic results and may reduce or even eliminate the need for insulin or diabetes medications. This is 9-10% daily calories on a 2,000-2,200 calorie diet.

When tracking your carbohydrate intake, experts sometimes recommend focusing not on the total amount of carbohydrates you eat, but on their net content. Net carbs are total grams of carbs minus grams of fiber.

People with diabetes can also benefit from diets that allow up to 26% of daily calories to come from carbohydrates. For people who consume 2000-2200 calories per day, this is equivalent to 130-143 grams of carbohydrates.

Because carbohydrates raise blood sugar levels, reducing them to any degree can help you manage your blood sugar levels. So figuring out how many carbs to eat requires some testing and evaluation to figure out what works best for you.

For example, if you currently consume about 250 grams of carbohydrates per day, then reducing your intake to 150 grams should lead to a significant decrease in blood sugar after eating.

Here’s to you: The Ketogenic Diet: A Complete Beginner’s Guide to Keto

General Information: There is no universal recommendation for how much carbs people with diabetes should consume. However, keeping carbohydrates to no more than 26% of your daily calories may help you manage your condition.

How do you determine your optimal carbohydrate intake.?

To determine your ideal carbohydrate intake, measure your blood sugar with a glucometer before meals and again 1-2 hours after meals.

To prevent damage to your blood vessels and nerves, the maximum level your blood sugar should reach is 180 milligrams per deciliter (mg/dL), or 10 millimoles per liter (mmol/L), 2 hours after eating . However, you can aim for an even lower ceiling.

To reach your blood sugar goals, you may need to limit your carbohydrate intake to less than 10, 15, or 25 grams per meal. Also, you may find that your blood sugar rises more at certain times of the day, so your upper carb limit for dinner may be lower than for breakfast or lunch.

In general, the fewer carbohydrates you eat, the less your blood sugar will rise and the less insulin or diabetes medication you will need to stay in a healthy range.

If you are taking insulin or diabetes medication, it is very important to talk to your health care provider to make sure you are on the right dosage before reducing your carbohydrate intake.

General Information: Determining your optimal carbohydrate intake for diabetes management requires checking your blood sugar levels and making adjustments as needed based on your response, including how you feel.

Does carbohydrate restriction work in diabetes?

Many studies support the use of carbohydrate restriction in people with diabetes. Research has confirmed that many levels of carbohydrate restriction can effectively lower blood sugar levels.

Very low carb ketogenic diets

Very low carb diets typically induce mild to moderate ketosis, a condition in which your body uses ketones and fat, rather than sugar, as its primary sources of energy.

Ketosis usually occurs with a daily intake of less than 50 grams of total carbohydrates.

We offer you:
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Very low carbohydrate ketogenic diets were prescribed for people with diabetes even before insulin was discovered in 1921.

Several studies show that limiting carbohydrate intake to 20-50 grams per day can significantly lower blood sugar, promote weight loss, and improve cardiovascular health in people with diabetes.

In addition, these improvements often happen very quickly.

For example, in a small 3-month study, people ate either a low-carbohydrate diet containing up to 50 grams of carbohydrates per day or a calorie-restricted, low-fat diet.

The low carbohydrate group on average reduced their hemoglobin A1c (HbA1c) levels by 0.6% and lost more than twice as much weight as the low fat group. What’s more, 44% of them had stopped taking at least one diabetes medication, compared to 11% of the low-fat group.

In several studies, participants reduced or stopped their use of insulin and other diabetes medications because of improved blood sugar control.

Diets containing 20-50 grams of carbohydrate per day have also been shown to lower blood sugar levels and reduce the risk of disease in people with prediabetes.

Although there have been concerns that higher protein intake on a low-carbohydrate diet could lead to kidney problems, a 12-month study found that very low carbohydrate intake did not increase the risk of kidney disease.

Another study showed that diet can improve kidney function in people with type 2 diabetes and normal kidney function or mild kidney disease.

Low carb diets

Many low carb diets limit carbohydrates to 50-100 grams, or about 10-20% of calories, per day.

Although there are very few studies on carbohydrate restriction in people with type 1 diabetes, those that do exist report impressive results.

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One of the biggest problems for people with type 1 diabetes is hypoglycemia, or dangerously low blood sugar levels.

In a small 12-month study conducted in 2005, adults with type 1 diabetes who limited their daily carbohydrate intake to less than 90 grams had 82% fewer episodes of low blood sugar than before starting the diet.

In a 2012 study of people with type 1 diabetes who restricted carbohydrates to 70 grams per day, participants saw their HbA1c levels drop from an average of 7.7% to 6.4%. Moreover, after 4 years, their HbA1c levels remained the same.

A 1.3% reduction in HbA1c is a significant change that should be maintained over several years, especially in those with type 1 diabetes.

People with type 2 diabetes may also benefit from limiting their daily carbohydrate intake.

According to a review of studies, people who consumed no more than 26% of their calories from carbohydrates were 32% more likely to have diabetes remission than those who ate a mostly low-fat diet. A person was considered to be in remission if their HbA1c was below 6.5%.

Moderate carbohydrate diets

A more moderate carbohydrate diet can provide 130-220 grams of carbohydrate per day, or 26-44% of the calories in a 2000 calorie diet.

Several studies examining such diets have reported good results in people with diabetes.

In a 2010 study of 259 people with type 2 diabetes, those who ate a Mediterranean diet that provided 35% or less of calories from carbohydrates had a significant reduction in HbA1c levels. Over 12 months, HbA1c decreased by an average of 2.0%.

General Information: Research shows that carbohydrate restriction may benefit people with diabetes. The less carbs you eat, the more impact it has on blood sugar levels and other markers of health.

Which high carbohydrate foods should I avoid?

Many tasty, nutritious, low-carbohydrate foods raise blood sugar levels only marginally. On a low-carb diet, you can enjoy these foods in moderation or in free amounts.

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However, you should avoid or limit the following high carbohydrate foods:

• bread, muffins, buns and bagels
• pasta, rice, corn and other cereals

900 16 potatoes , sweet potatoes, yams and taro

• milk and sweetened yogurt
• most fruits except berries
• cakes, biscuits, pastries, ice cream and other sweets
• snack foods such as pretzels, chips, and popcorn
• juice, soda, sweetened iced tea, and other sugar-sweetened drinks
• beer, wine, and spirits for good health. For example, fruits are highly nutritious, but eating them in large quantities is not optimal for those who are trying to manage their blood sugar by eating fewer carbohydrates.

  General information: On a low carbohydrate diet, you should avoid or limit foods and drinks such as beer, bread, potatoes, fruits, and sweets.

  Are low carbohydrate diets always better for diabetes?

  Low-carbohydrate diets have been consistently shown to lower blood sugar levels and improve other health outcomes in people with diabetes.

  At the same time, some higher carbohydrate diets have been credited with similar effects.

  For example, some research shows that a low-fat vegan or vegetarian diet can lead to better blood sugar control and overall health.

  In a 12-week Korean study, a vegan brown rice diet containing 268.4 grams of carbohydrates per day (about 72% of calories) lowered participants’ HbA1c levels more than a standard diabetic diet of 249. 1 grams of total daily carbohydrates ( about 67% of calories).

  An analysis of four studies found that people with type 2 diabetes who ate a macrobiotic, low-fat, 70% carbohydrate diet achieved significant reductions in blood sugar and other markers of health.

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  The Mediterranean diet also improves blood sugar control and provides other health benefits for people with diabetes.

  However, it is important to note that most of these diets have not been directly compared to low-carbohydrate diets, but rather to standard low-fat diets often used to treat diabetes. More research is needed on these diets.

  General Information: Research shows that certain high carbohydrate diets can help manage diabetes. However, more research is needed.

  Summary

  If you have diabetes, reducing your carbohydrate intake may be helpful.

  Numerous studies have shown that a daily carbohydrate intake of up to 44% of calories not only leads to better blood sugar control, but can also promote weight loss and other health benefits.

  Here is a sample menu that will provide about 113 grams of total carbohydrates per day:

  • Breakfast: 1 slice of whole wheat toast (about 14 grams of carbohydrates) plus an omelette made with 2 large eggs (about 1 gram) and 1 cups of non-starchy vegetables such as broccoli and greens (about 10 grams)
  • Lunch: 12 ounces of lentil soup (about 33 grams) and 1 apple (about 15 grams)
  • Dinner: 4 ounces of chicken breast on the grill ( 0 grams), 1.5 cups of non-starchy vegetables like zucchini and okra (about 15 grams), and 4 ounces of brown rice (about 25 grams).)

  However, some people can tolerate more carbohydrates than others.

  Checking your blood sugar levels and paying attention to how you feel with different carbohydrate intakes can help you find your ideal range for optimal diabetes management, energy levels and quality of life.

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  How to eat healthy with type 2 diabetes?

  How to eat healthy with type 2 diabetes?

  There is no one ideal and suitable percentage of calories from proteins, fats and carbohydrates for absolutely everyone. Recommendations are always individual and are formed by the doctor based on an analysis of the nutrition plan that the patient followed earlier, taste preferences, and individual goals. Nevertheless, there are general rules that will allow you to avoid a lot of mistakes in nutrition.

  Rule 1: Severe dietary restrictions are not appropriate.

  Eating changes should be comfortable and gradual. Any restrictive diets are extremely difficult to follow for a long time, and abandoning them always leads to weight gain and a deterioration in blood glucose levels.

  Rule 2: There is NO need to completely cut out carbohydrates, but you need to choose them correctly.

  It is carbohydrates that are the main source of energy for our body, so they should make up about half of the diet. Because In the process of digestion, all carbohydrates turn into sugar, so-called complex carbohydrates should be preferred so that the process of increasing blood sugar occurs slowly. These foods include fruits and vegetables, cereals, pasta, potatoes, and bread. When choosing cereals, pasta and bread, you should give preference to whole grains. Any fruits and berries are not contraindicated in diabetes, but their amount is individual and must be agreed with the doctor.

  Indulge in sweets too: there are many sugar-free and low-fat desserts. It is necessary to exclude only quickly digestible carbohydrates (honey, jam, juices, sugary drinks, sugar, sweets), because. they very quickly increase the level of glucose in the blood and not always hypoglycemic drugs can “keep up with him.” In addition, you can use non-caloric sugar substitutes in your diet in moderation.

  If you are on insulin therapy, you may need detailed carbohydrate counting in order to calculate your insulin dose correctly. In all other cases, it is sufficient to follow the principles described above.

  Rule 3. The amount of fat in food should be kept to a minimum.

  Although fats do not increase blood sugar levels, they are the highest calorie component of food and the main cause of weight gain. Fatty foods include: caviar, fatty fish, any fatty meat, processed meat products, lard, semi-finished products, offal, cheeses with a fat content of more than 40%, seeds and nuts, fatty dairy products (with a fat content of more than 1.5%), mayonnaise and cream.

  There is a concept of the so-called. “healthy” fats, the presence of which is highly desirable in the diet. They are found in fatty fish, vegetable oil, nuts. However, it is worth remembering that the calorie content of such products, like any containing large amounts of fat, is extremely high, so watch how much you consume them.

  To reduce the amount of fat in your diet:

  • Use cooking methods such as roasting, boiling, steaming, grilling, over an open fire, and frying in an oil-free non-stick skillet
  • When cooking meat, poultry, remove skin and remove all visible fat before cooking
  • Dress salads with low-fat yogurt or low-fat sour cream (with spices, mustard, balsamic vinegar, lemon juice) instead of butter, mayonnaise and cream
  • Replace processed foods (sausages, sausages, pâtés, prepared meats) with lean meats and poultry
  • Choose low-fat dairy and cheese

  Rule 4.

  Foods containing protein do not affect blood sugar levels and are moderate in calories.

  Approximately 30% protein should be included in the daily diet (lean fish (perch, cod, icefish), seafood, lean meat and poultry; dairy products with less than 1.5% fat; cheese with <40% fat), eggs.

  Rule 5. It is not necessary to completely eliminate alcoholic beverages in diabetes.

  However, their consumption should be moderate and safe. For women, this is 1 conventional unit per day, for men – 2 in the absence of diseases that can serve as a contraindication for alcohol intake (pancreatitis, neuropathy, alcohol dependence). One conventional unit corresponds to approximately 40 g of strong drinks, or 140 g of wine, or 300 g of beer.

  It is worth remembering that drinking alcohol increases the risk of hypoglycemia (low blood sugar). At the same time, one should not assume that alcohol in itself is capable of lowering sugar levels – this happens against the background of insulin therapy or the use of sulfonylurea drugs.