Understanding carbs
Your body needs carbohydrates (carbs) to provide your body with the energy it needs to carry out various functions. Although carbohydrates are an essential macronutrient, they have a negative reputation because of the adverse effects associated with excessive carb consumption including weight gain, diabetes and heart problems.
So, it is natural to wonder how much carbs you can safely consume without any complications or whether you should eat them at all. The important aspect of eating carbs is understanding that there are different types of carbs and the goal is to choose the right type and quantity that can benefit you and keep you healthy.
Types of carbs
There are essentially three forms of carbohydrates, i.e., sugar, starch and fibre. Maintaining the right balance between the three is essential for maintaining stable blood sugar levels.
Sugar
The simplest form of carbs, sugar is found naturally in certain foods like fruits, veggies and dairy products. Sugar comes in different forms including:
- Fructose (fruit sugar)
- Lactose (milk sugar)
- Sucrose (table sugar)
Sugars added to foods can cause blood sugar spikes and should be consumed sparingly.
Starch
This is a complex carbohydrate that comprises multiple units of sugars linked together. Typically found in grains, veggies and cooked beans, starches take a longer time to break down and are a good source of sustained energy.
Fibre
Another complex carbohydrate, fibre is found naturally in whole grains, vegetables, whole grains etc. Fibre plays a key role in maintaining digestive health, makes you feel full after eating and also reduces cholesterol levels.
So, the carbs in your diet should be high in fibre, followed by complex carbs and least in simple carbs.
The carb-diabetes connection
To understand the link between carbohydrates and diabetes, it is essential to be aware of the way your body converts food into energy. Carbs are the main energy source for your body and when consumed, they are broken down into glucose (sugar) by your digestive system.
The sugar then enters your bloodstream, causing a rise in your blood sugar levels. When this occurs, the hormone insulin is produced by your pancreas, which moves the sugar from the blood to your cells, where it is used for energy.
However, in the case of diabetes, either your body does not produce adequate insulin or it cannot use the insulin efficiently.
The sugar doesn’t reach the cells properly in both types of diabetes, causing an overload of sugar in the bloodstream. This results in high blood sugar levels, which can be harmful to health. Further, consuming excessive carbs can worsen the problem over time, leading to serious complications.
How many carbs can a person with diabetes consume safely?
As per the CDC (Centers for Disease Control and Prevention), people with diabetes must get around 45% of the total calories from carbs daily. It is recommended that men should get around 4 to 5 servings of carbs, around 45 to 75 grams in every meal, while women must get around 3 to 4 servings of carbs at around 15 grams per serving.
There are many factors such as age, weight, level of physical activity and diabetes medications that impact the amount of carbs a person with diabetes must eat.
It is best to consult your nutritionist or doctor to determine the number of carbs you should eat. If you or your loved one has diabetes, then it is a good idea to make smart food choices to limit your carb consumption to keep your blood sugar levels in check.
Tips to make smart carb choices
- Pick healthy carbs: Choose healthy carb options such as whole grains, non-starchy veggies and fruits as they are loaded with fibre, vitamins, minerals and other beneficial nutrients.
- Avoid processed and sugary foods and beverages: Processed and sugary foods and beverages have empty calories, do not offer any nutritional value and cause spikes in blood sugar levels. Keep sugary foods or beverages on hand in case of a hypoglycaemic (low blood sugar) event.
- Track your carb consumption
- o Carb counting: Carb counting is very important for people having diabetes, especially if you’re on mealtime insulin treatments. The technique can help to determine the number of carbs you’re eating. When shopping for food, check the nutritional labels on the products or when you’re eating out, check the nutritional information of the foods you're ordering.
- o Diabetes plate method: This technique can help to manage your blood sugar levels by creating healthy, balanced meals, if you have diabetes. The diabetes plate method emphasises eating whole grains, non-starchy veggies and legumes and avoiding highly processed products and refined grains.
- Measure and weigh carbs: You can use measuring cups or a weighing scale to determine your carb consumption accurately. This can help to match the carbs eaten with your insulin dosage.
- Stay Active: Regular physical activity for at least 30 minutes such as walking, swimming or cycling can help to keep your blood sugar in control.
Healthy carbohydrate swaps
- Swap white rice for black rice, brown rice, quinoa or cauliflower rice as these contain more fibre and are healthier choices for people with diabetes. These alternatives have a lower glycaemic index (GI), which means that they do not cause spikes in blood sugar.
- Switch from white bread to whole-grain, multigrain or ragi bread. These contain more fibre and nutrients, which makes them healthier carbohydrate options.
- Exchange starchy dishes with non-starchy veggie ones. Potatoes have a high carb content and can raise your blood sugar levels very quickly. Choose dishes made from non-starchy veggies such as saag, baingan or bhindi. These veggies are not only low in carbs but are high in fibre too, making them a better option for blood sugar management.
- Have fruits instead of sugary desserts. Desserts like gulab jamun, jalebi, cakes, doughnuts, jelly and ice creams are loaded with sugar and carbs, making them harmful for people with diabetes. Satisfy your sweet cravings with healthier fruit-based desserts such as fruit salad or just fresh fruit. These are not only low in carbs, but high in fibre, vitamins and other essential nutrients, making them healthier choices.
- Swap fizzy and sugary beverages for water or unsweetened beverages. Carbonated beverages, lassi and juice have added sugar, which can impact blood sugar levels. Choose unsweetened beverages like coconut water, buttermilk, jeera water, lemon water or just plain water that can help to reduce your carb intake and also keep you well hydrated.
Every carb counts: Finding the right balance for effective diabetes management
The common notion that people with diabetes should not eat carbs is a complete myth. A deeper understanding of carbs and their impact on diabetes shows that by making smart food choices, you can still enjoy a wide range of your favourite carb-rich foods like potatoes, rice and dosa while managing your condition effectively and reducing the risk of complications.
