Carbohydrates are particularly important nutrients because they provide energy to keep the body functioning properly. However, it raises blood sugar levels. So, people with diabetes should understand and use carbohydrates properly?
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| Carbohydrates are found in many foods. |
1. People with diabetes 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 for the body to function. After we eat, the body breaks down carbs into glucose (sugar) to provide energy to cells. Glucose moves into the bloodstream and blood sugar levels rise. The pancreas releases the hormone insulin and the body needs insulin to get glucose into the cells.
For people with diabetes who have problems with insulin, glucose has a hard time getting into the cells. When glucose cannot enter cells, blood sugar levels will rise too high, increasing the risk of dangerous complications with many other organs.
Carbohydrates come in three forms: sugar, starch, and fiber. However, the effects of carbs are not the same. Specifically:
- Road: Sugar, foods with added sugar (such as cakes, candies, soft drinks, etc.) raise blood sugar quickly. Foods with natural sugars (like fresh fruit, milk) don't spike blood sugar as quickly as added sugars and are more nutritious.
- Starch: Some starches raise blood sugar quickly, while others raise it more slowly. In general, less processed carbs like whole grains tend to raise blood sugar more slowly, including foods like: brown rice, oats, legumes, etc. Processed foods such as white rice, white bread, cakes ... are absorbed faster, increasing blood sugar quickly.
- Fiber: A diet high in fiber can help people with diabetes keep blood sugar levels stable. The fiber in foods helps carbs convert to sugar more slowly, slowing the absorption of sugar. So there won't be a spike in blood sugar. Fiber also helps people feel full for longer and keeps the digestive system running smoothly.
2. How should I eat to keep my blood sugar stable?
For people with diabetes, blood sugar often rises after eating but cannot be metabolized to provide energy for the body. To avoid causing blood sugar to rise, it is necessary to have an appropriate diet depending on the condition of the disease.
According to TS. Dr. Nguyen Thu Yen, Department of Endocrinology, Duc Giang General Hospital, all the food we eat is made up of 3 main groups of nutrients: carbohydrates (starch), protein (protein) and protein. fat. Our body needs all 3 of these groups, but each person's need for the amount is different depending on age, habits, medical conditions.
The pathogenesis of diabetes is that the patient has a problem in the production or use of insulin that makes the body unable to use glucose, causing glucose to rise in the blood. Therefore, in order to control blood sugar, besides taking medicine, patients must pay attention to choosing and consuming starchy foods in a reasonable way.
In principle, people with diabetes need to ensure adequate nutrition, control carbohydrate intake (because carbohydrates directly affect blood sugar), 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, potatoes...); Non-starchy vegetables, tomatoes, carrots…; Fruits such as apples, grapefruits, plums, pears, kiwis, guava... You should eat in moderation, eat on time, don't skip meals and check your blood sugar regularly.
3. How to choose good carbohydrates for people with diabetes
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| People with diabetes should choose complex carbohydrates. |
According to TS. Dr. Nguyen Thu Yen, people with diabetes should choose good starches such as green vegetables and fruits; less sweet fruit; whole grains; beans…
Good starches have a low glycemic index, they will cause blood sugar to rise slowly and decrease slowly. Thus, it is possible to maintain a stable blood sugar level. In addition, good starches are low in calories and provide a large amount of healthy fiber and minerals.
Increasing fiber-rich foods like whole grains, green vegetables and fresh fruits can help regulate blood sugar and keep blood sugar stable.
According to suckhoedoisong.vn
