High Carb Intake and Type 2 Diabetes
If you are suffering from type 2 diabetes (or at least know someone who is), then you’re probably aware of how a high carbohydrate intake can have a negative effect on an individual with this condition. However, this is a much more complex and delicate subject. First of all, not every carb is the same.
There are refined carbohydrates that are typically found in sugary desserts and white bread. On the other hand, you have unprocessed, fiber-rich carbs like beans, whole grains, vegetables, and fruits.
Diabetes is a disease that manifests itself by affecting how your body handles glucose in your blood. When you suffer from type 2 diabetes, your body is unable to use insulin properly (this hormone helps turn glucose into energy).
Factors that Cause Diabetes
There are numerous factors that can cause diabetes, including being overweight or obese, bad communication between cells, too much glucose being produced by your liver, and genetics.
Other risk factors for diabetes include having high triglycerides, high blood pressure, heart disease, depression, and low HDL cholesterol. There are also risk factors that are linked to your lifestyle such as stress, not getting enough sleep, smoking, and participating in little or no physical activity.
Lower the Risk Eat Healthier
If you want to lower the risk of suffering from this disease, then you’ll need to start living healthier.
Sure, you will have to forget about eating sugary desserts filled with processed carbohydrates, but you are still able (and supposed to) consume the right carbs. You shouldn’t take part in a high-carbohydrate diet if you’re a diabetic. There is currently no quality scientific evidence that suggests that a high-carb diet can be beneficial to diabetics in fact the opposite is true because high carb foods trigger an insulin response in the body and result in high blood sugar levels.
What Are the Best Carbs?
Vegetables of course! The non-starchy variety, like greens, tomatoes, onions, lettuce, spinach, cucumbers, and many more. Choosing to eat foods that won’t raise your blood sugar will keep you more alert and make you feel better overall, especially if the first meal of your day doesn’t contain any foods that are high in carbohydrates.
Reduce Carb Intake
Consuming a lot of carbs will make you feel sluggish, and will make you start experiencing mood swings, will likely make you gain more weight.
A common problem people who are suffering from diabetes have is that they constantly feel the need to eat junk food they used to adore. However, just because these foods used to taste good doesn’t mean that they will if you’re suffering from diabetes. Chances are that they will make you feel tired and increase your stress levels.
Unfortunately, there are numerous entities that promote a higher whole grains carb intake for diabetics and often cite some irrelevant sources for their claims that consuming a lot of carbohydrates can help you with your diabetes. However, articles like that are usually sponsored by pharmaceutical companies that financially benefit from people eating foods that raise blood sugar levels.
With that said, being on a diet that involves you eating little to no blood sugar-raising foods can be a great way to improve your life as a diabetic.
The ketogenic diet is one useful resources for those with prediabetes, sensitivity to insulin trigger foods and those who need to lose weight. It is a low carb plan, and has helped many to lose weight. Also, when it comes to carbs, remember that moderation is key to feeling good and living better.
As your doctor before starting any new diet plan to confirm that it is appropriate for you.
Low Carb Tips for People with Type 2 Diabetes
Over 29 million (9.3%) of Americans have diabetes, according to a report released by the Centers for Disease Control and Prevention. Of those with diabetes, one in four doesn’t know he or she has it. According to the National Diabetes Statistic Report, 1.7 million people 20 years or older were newly diagnosed with diabetes just in 2012.
The most common form of diabetes is Type 2 Diabetes, which causes the body not to produce insulin properly. Many diets have been proposed to help cope with the disease, but studies published by the National Institute of Health and on Diabetesjourals.org have shown that diets low in carbohydrates have proven to be more effective at weight loss among people with Type 2 Diabetes, as well as effective at maintaining blood sugar levels.
The reason for this is pretty simple. Your body converts carbohydrates into glucose, which raises your blood sugar. Refined carbohydrates, like white bread or white flour, is processes basically in your body as refined sugar, and converts faster into glucose than unrefined carbs, like whole grains and fruit, which slow the conversion process down.
So if you consume lots of carbs, particularly refined carbs, you may produce more glucose than your body needs, and that glucose is converted into fat. This is especially dangerous for diabetics, not just because it can cause a spike in blood sugar, but once the body begins converting glucose into fat, the blood sugar can then quickly drop again.
Do The Numbers
According to the CDC, most Americans consume about 50 60 percent of their calories in carbohydrates. Therefore, for a 2,000-calorie diet, that would be about 275 grams in carbs. Try cutting down to 30 40 percent of your calorie intake, so about 125 grams of carbs for a 2,000-calorie diet. This will not only help keep the fat off, but will keep the blood sugar from dropping.
Choose Carbohydrates Wisely
Stay away from refined carbohydrates, as they will cause your body to produce more glucose quickly than it has insulin to keep up with it. That extra glucose will become fat. So skip the pasta course, and focus instead on fiber rich fruits and vegetables, like blackberries or leafy greens. Also, choose whole grains, which contain important minerals like selenium, potassium, and magnesium, and avoid refined sugar as much as possible. Replace that delicious candy bar with some equally delicious raw almonds. Ok, maybe they’re not delicious in exactly the same way.
Eat Lots of Low Fat High Protein Foods
Go to bean town. That means all kinds of beans navy, black, pinto, lentils, all are high in protein and low in fat. Tofu is an excellent choice, as are lean meats, like chicken and fish. Salmon is particularly good choice because it also contains high levels of good omega3 fats. Also of these choices don’t contain any carbs. Nuts make a great high protein snack, which also contain rich omega3 fats. You can also try dairy and yogurt as good protein options.
Exercise is Important
While not technically a food choice, exercise is extremely important for the diet to work and for you to maintain healthy. Studies have shown that sedentary lifestyles can actually worsen diabetes, as well as heart disease, and weight gain, which only makes it worse.
Exercise helps you lose weight, relieve anxiety, and speed up your metabolism. All of which will help you keep the fat off and keep the blood sugar stable. Exercise is also a great energy booster. Even moderate exercise like regular walking is one of the best things you can do to maintain a healthy diet.