Carbohydrates are especially important nutrients because they provide energy to maintain body functions. However, they increase blood sugar levels. So, how should diabetics understand and use carbohydrates properly?
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| Carbohydrates are found in many foods. |
1. Diabetics need to have a correct understanding of carbohydrates
Carbohydrates (carbs) are an important part of a healthy diet. We all need carbs, including people with diabetes.
Carbs provide fuel to keep the body running. After we eat, the body breaks down carbs into glucose (sugar) to provide energy to the cells. Glucose moves into the bloodstream and blood sugar levels rise. The pancreas releases the hormone insulin and the body needs insulin to move glucose into the cells.
For people with diabetes, insulin has trouble getting glucose into cells. When glucose can't get into cells, blood sugar levels rise too high, increasing the risk of dangerous complications in many other organs.
Carbohydrates come in three forms: sugar, starch, and fiber. However, the effects of different types of carbs are not the same. Specifically:
- Sugar: Sugar, foods with added sugar (like cakes, candy, soft drinks…) increase blood sugar levels quickly. Foods containing natural sugars (like fresh fruit, milk) do not increase blood sugar levels as quickly as added sugar and are more nutritious.
- Starch: Some types of starch increase blood sugar quickly, but others increase it slowly. In general, less processed starches such as whole grains tend to increase blood sugar more slowly, including foods such as brown rice, oats, beans, etc. Highly processed foods such as white rice, white bread, cakes, etc. are absorbed more quickly, increasing blood sugar quickly.
- Fiber: A high-fiber diet can help people with diabetes keep their blood sugar levels stable. Fiber in foods helps carbs convert into sugar more slowly, slowing the absorption of sugar. So it won't cause a spike in blood sugar. Fiber also helps people feel full longer and keeps the digestive system running smoothly.
2. What should I eat to keep my blood sugar stable?
For people with diabetes, blood sugar often increases after eating but cannot be metabolized to provide energy for the body. To avoid high blood sugar, it is necessary to have a suitable diet depending on the disease condition.
According to MSc. Dr. Nguyen Thu Yen, Endocrinology specialist, Duc Giang General Hospital, all the food we eat is made up of 3 main groups of nutrients: carbohydrates, protein and fat. Our body needs all 3 of these groups, but each person's needs for quantity are different depending on age, habits, and medical conditions.
The pathogenesis of diabetes is that the patient has problems in producing or using insulin, making the body unable to use glucose, causing glucose to increase in the blood. Therefore, to control blood sugar, in addition to taking medication, the patient must pay attention to choosing and consuming starchy foods appropriately.
In terms of diet, diabetics need to ensure adequate nutrition, control carbohydrate intake (because carbohydrates directly affect blood sugar levels), and increase foods rich in fiber, vitamins and minerals.
Patients should choose foods with a low glycemic index (GI<55) such as: whole grains (brown rice, oats, tubers, etc.); Non-starchy vegetables, tomatoes, carrots, etc.; Fruits such as apples, grapefruit, plums, pears, kiwi, guava, etc. Eat regularly, eat on time, do not skip meals and check blood sugar regularly.
3. How to choose good carbohydrates for people with diabetes
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| Diabetics should choose complex carbohydrates. |
According to MSc. Dr. Nguyen Thu Yen, diabetics should choose good starches such as green vegetables, tubers; low-sugar fruits; whole grains; beans, nuts, etc.
Good starch has a low glycemic index, it will make blood sugar increase slowly and decrease slowly. Therefore, it can control and maintain stable blood sugar levels. In addition, good starch also contains few calories and provides a large amount of fiber and minerals that are good for health.
Increasing fiber-rich foods such as whole grains, green vegetables and fresh fruits can help regulate blood sugar and keep blood sugar levels stable./.
According to suckhoedoisong.vn
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