Restricting carbohydrate intake is one way diabetics have of maintaining normal blood sugar levels and preventing diabetes complications. However, there may be confusion surrounding the practice. How many carbs a day can you eat? Should you be exact or just stick to a general amount at every meal? That much carb counting can make any person frustrated.
Well, let’s simplify some things.
Recommended Daily Carbohydrates for Diabetics
The American Diabetes Association (ADA) suggests that diabetics start with about 45 to 60 grams (g.) of carbs at each meal. If you eat three squares a day, then you’ll be taking in between 135 g. to 180 g. of carbohydrates daily.
This would qualify as a low to moderate carb diet that provides a minimum of 26% percent of the daily energy needs.
However, the ADA also states that each person is unique. You may need more or fewer carbs to maintain your blood sugar levels within normal ranges. This is why it’s important to test your blood after meals and keep a record. With long-term data, you’ll be able to see what works best for you.
The Type of Carbohydrate Matters
Of key importance, especially for diabetics, is what kinds of carbs you are eating. The term refers to a variety of foods, including sugars, starches, and fiber, but there are two basic types.
Simple carbs or sugars, like glucose, are very easy to break down and digest. They raise blood sugar levels quickly.
Complex carbs take time to break down into simple sugars in the digestive tract. These include foods like whole grains and beans, a.k.a. pulses. Both of which also contain fiber, which further slows digestion.
When you are dealing with diabetes, you’ll want to eat very few simple carbs and stick to complex carbs. They’ll provide you with the energy you need to get through the day but won’t spike or drop your blood sugar levels like simple sugars can.
[expand title=”References“]
Carbohydrate Counting. URL Link. Accessed May 25, 2017.
Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. URL Link. Accessed May 25, 2017.
Carbohydrate Counting & Diabetes. URL Link. Accessed May 25, 2017.
[/expand]
