We now know that it is the carbohydrates (also called carbs) from the foods you eat that raise your blood glucose levels the most. If you pay close attention to the carbohydrate content of the foods you eat, then you can control your blood glucose levels and eat a wide variety of foods. That’s why the focus in diabetes meal planning today is on carbohydrates.
If you dig a bit deeper, you’ll learn that many research studies conducted during the last quarter century concluded that it is the total amount of carbohydrates you eat that impacts your blood glucose levels, not the source or type. This means that whether you eat equal amounts of carbohydrates, such as jelly beans or fruit juice or oatmeal or spaghetti, your blood glucose will rise to about the same level in a similar amount of time.
These research results led the American Diabetes Association (ADA) to reverse the long-held recommendation that people with diabetes should avoid sugars and sweets. However, lifting the ban on sweets is not a license to eat as many sugars and sweets as your heart desires. Nutrition and calories still count! Remember, the majority of people with type 2 diabetes are overweight and have abnormal lipid levels. Sweets do provide calories, but minimal nutritional benefits. On the other hand, starches provide calories, vitamins and minerals, as well as fiber. An excess of sugars and sweets won’t improve (and may worsen) conditions leading to type 2 diabetes. If you want a small serving of your favorite sugary food or sweets, learn how to fit the carbs from these foods into your generally healthy eating plan.
To eat healthy, the ADA encourages you to focus on the total amount of carbohydrates you eat. The ADA further suggests you eat the majority of your carbohydrates from healthy food choices such as whole grains, fruits, vegetables and low- or no-fat dairy foods.
What Foods Contain Carbohydrates?
Foods that contain carbohydrates include more than just starchy foods. They are:
- fruits and fruit juice
- vegetables
- milk, yogurt and cheese
- sugary foods such as: regular sodas, fruit drinks, cakes, cookies and candy.
What Should You Learn About Carbohydrates?
Recognize the foods you eat that contribute carbs. Next, learn how many carbohydrates to eat. The amount of carbohydrates you should eat depends on several factors, such as your height and weight, what you like and don’t like, how active you are and your blood fat levels—which are affected by the amount of carbs and fats consumed. Next, learn how to divide the total amount of carbohydrates into meals and snacks. You and your health care provider should base this decision on your usual food habits, daily schedule and your diabetes medication schedule.
These tools can help you keep track of your carbohydrate intake:
- set of measuring cups
- set of measuring spoons
- scale to weigh foods
- skilled and honest eyes that can estimate portions well
- nutrition facts panels from food labels for total carbohydrates
Should You Avoid Carbohydrates?
Once you realize that carbohydrates are the main nutrient that raises blood glucose, you might think you should limit your intake of them. Don’t! Eat the amount of carbs appropriate for you, and estimate your portions carefully. But don’t skimp on carbs with the belief that restricting them is good for your diabetes and health. Foods that contain carbohydrates are among the healthiest—vegetables, fruits, whole grains and low- or non-fat dairy foods.
How Many Carbs to Eat?
Most adults need about 4 to 5 carbohydrate servings (60 grams to 75 grams) of carbohydrates per meal. You might need more or less. There are about 15 grams of carbohydrates per serving of many foods with carbohydrates. You can use the number 15 to help you figure the number of carbohydrates servings from food labels. Look on the Nutrition Facts panel, and check out the Total Carbohydrates. This tells you the grams of carbohydrates per serving.
