Welcome back to another installment of the "Exposed" series for National Diabetes Awareness Month. Read on as we dispel another common myth about diabetes and nutrition...
Myth # 2. I have to avoid ALL carbohydrates. I have talked with so many people who have diabetes who are under the impression that they cannot eat carbs. The key to managing diabetes with diet is figuring out the correct balance of carbohydrate foods for you. A dietitian can help you to determine how much carbohydrate to include in your diet. Carbohydrates, fats, and proteins are the three macronutrients required by the body for proper nutrition. People with diabetes are often incorrectly advised to avoid all carbohydrates. This is not only dangerous, but practically impossible. Carbohydrates are necessary and need to be included, albeit in a more strategic way when someone has diabetes. Carbohydrates, when digested, become glucose or "sugar" in your bloodstream. In an individual without diabetes, this glucose would be used for energy or stored in the body's cells for future use. In an individual with diabetes, the body cannot use or store the glucose, due to a lack of insulin, insufficient production of insulin, or insulin resistance, which leads to excess glucose in the blood. Too much glucose in the blood leads to health complications. In order to keep blood sugar levels stable, a consistent amount of carbohydrate needs to be eaten on a regular basis. Additionally, carbohydrates need to be balanced with fats and proteins, both of which allow for slower digestion of the carbohydrate, resulting in a more modest rise in blood sugar. The types of carbohydrate foods that you eat impact blood sugar levels differently. Carbohydrate foods include: Grains (rice, bread, pasta, oats); Starchy vegetables (beans, lentils, potatoes, corn, peas, winter squash); Milk and yogurt; Fruit and fruit juice Sweets (baked goods, candy, ice cream, any food or beverage with added sugar). Some carbohydrate foods are more nutritious than others. Whole grains (brown, black, or wild rice; whole wheat pastas, oats, whole grain bread), rather than refined grains (white rice, white pasta, white flour), contain fiber. Fiber is a type of carbohydrate that the body cannot digest. However, it functions to keep our digestive system healthy, aids in weight management, and improves cholesterol levels. Fiber also slows digestion, and similar to fats and proteins, results in a slower rise in blood sugar, compared to foods without fiber. Aim to make at least half of the grains that you eat, whole grains. Along with whole grains, starchy vegetables and fruit are also nutritious carbohydrate foods that belong in a healthy, balanced diet. Milk and yogurt are carbohydrates that contain important nutrients, including calcium and vitamin D, and may also be included as part of a healthy diet. Sweets and fruit juices are among the less nutritious carbohydrates that are not recommended, or necessary, in any amount. It is best to avoid juice, soda, and any sweetened beverage, as they are essentially liquid candy, and in direct opposition to maintaining stable blood sugar levels, providing minimal satiation. As for sweets, choose wisely. Enjoy a small amount of something you absolutely love. Allowing yourself to have a small treat will make it easier to stick with your healthy lifestyle. The Plate Method, recommended by the national dietary guidelines, is a way to ensure that we are including all of the macronutrients in appropriate portion sizes. After learning about carbohydrate foods, what changes, if any, do you think you will make to your diet? What foods have you been restricting that you plan to re-incorporate into your diet in a healthy way?
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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