Carbohydrates: A Fix to Your Blood Sugar
It is okay for all diabetic folks to intake a decent amount of carbohydrates in their diet. Most of you must have been untouched by the fact that you only need to control your carbohydrates instead of altogether avoiding them. Carbohydrate avoidance can block your body’s energy source, and most of your calorie intakes come from carbohydrate foods. Let’s see what the real connection is with Carbohydrates and Blood Sugar.
So, if in any way you are showing a red flag to carbohydrates-STOP and take your share. Carbohydrates needs differ from person to person. Like for most women, it’s three to four carbohydrate choices. For men- four to five carbohydrate choices and so on.
Smarting the Carbohydrates
All the carbohydrates that you take, your body breaks it into glucose (sugar) which later increases the level of blood glucose or blood sugar! And that’s what keeps you fueled all day long. Your carbohydrates are crucial in handling diabetes.
After the carbohydrates are broken down into glucose, insulin release by the pancreas help absorb that glucose. So blocking your carbs is not at all a good idea to go forth, and this is where balancing comes into play. Smarten your carbs! Don’t worry, we’ll tell you how! Just keep reading:
Balancing is the Key
After you consume food with carbs, your blood sugar goes up. As long as controlling diabetes is concerned, the only way to get it handled is to balance your body and soul with your exercise with your amount of carbs. Having a proper balance between insulin, carbs intake, and physical activity keeps your blood sugar level inadequate and the standard range healthy for your body.
When blood glucose or blood sugar is too high, it’s known as hyperglycemia. Factors that contribute to hypoglycemia are-
- Not having adequate insulin in your body for glucose processing in the blood.
- The non-reactiveness of your body cells to the released insulin, making extra blood glucose.
- Not being active.
- Not keeping up with your diabetic eating plan.
- Using medications like steroids.
- Facing mental or emotional stress.
On the contrary, when the blood sugar is too low, it’s called hypoglycemia. These “lows” can be the result of the following factors-
- Not having enough carbs.
- Imbalance medication.
- Skipping your meal.
- Increasing your physical activity without adjusting your meals and medications.
- Alcohol consumption.
In a nutshell, your carbs impact your blood sugar or blood glucose. So all you need to master is balancing.
Carbohydrate counting is an approach that helps allocate your carbohydrate and calories throughout the day by sorting out the right amount of carbohydrates per meal.
Your carbohydrate needs to be framed around your calorie intake. Sorting out how many calories you need per day can help you determine the grams of carbs you need.
Step 1- Discover your daily calorie requirement and divide that number in half. That’s precisely the number of calories that must come from carbs.
Step 2- Per gram of carbohydrate means for calories. Divide the number you got in step one by four.
Step 3- Now you have the answer! The final result is exactly how much carbs (in grams) you need per day.
For example, Mary eats approximately 2000 calories per day. So to calculate her carbs, she would divide 2000 by 2, that’s equal to 1000. And then divide 1000 by 4, which is 250. Hence, she should take in about 250 grams of carbs per day.
Many research and experiments have found that sugar does not affect blood glucose levels any differently than starches. So you can have your bite on cakes, cookies, candies, and pies as long as they are part of your total carb intake.
Unfortunately, food with excess sugar is often high in fat and calories and eating them often promotes sugar levels and leads to obesity.
Eat MORE of these:
Eat more unprocessed, non-starchy, and whole vegetables. Non-starchy vegetable has a lot of fibre and minimal carbohydrates which will barely impact your blood sugar level.
Eat SOME of these:
Try eating minimally processed carbohydrate food in limit because these will turn out to be your Starchy carbs. It includes:
- Limit fruits like- strawberry, apple, blueberry, cantaloupe.
- Limit whole intact grains such as whole-wheat bread, oatmeal, brown rice, whole grain pasta.
- Starchy vegetables like- pumpkin, corn, sweet potatoes, green peas, beans, black beans, green lentils, kidney beans, and chickpeas.
Eat LESS of these-
Avoid or trying eating less added sugar, refined and highly processed carbohydrates.
- It includes drinks like juice, soda, sweet tea.
- Eat less refined grains such as white bread, de-germed cornmeal, and white rice.
- Sugary snacks like cake, cookies, chips, and candies.
How to determine your intake?
Just by following few simple steps, you can track your carbohydrate intakes:
- Read the labels: when you buy packed food, you can quickly get a chart or table mentioning the number of calories or carbs on the package.
- Calculate grams of your carbs: Use USDA’s national nutrient database for the definitive source (https://fdc.nal.usda.gov). It’s an extensive database updated regularly.
- Maintain a journal: Maybe it’s time for you to keep a diary, not just to write about your day! Keep track of your food, sleeping patterns, mood, physical activities, medications, and so on. It will help you associate your food choices and their effect on your health.
- Keep an eye on sugar: try eating sugary food in the limit. Food items containing added sugar like homey, corn syrup, maple syrup, and table sugar are often deprived of vitamins, minerals, or filling fiber. Calorie intake from sugar leads to heart disease, obesity, and diabetes. So watch out the next time you eat anything sugary!
With Carbohydrates and Blood Sugar? Track Your Blood Sugar! For all diabetic patients, it should be a priority! The question is: How often you should test your blood sugar? Well, It’s utterly dependent on your treatment plan, so consult your doctor for the frequency of testing your blood glucose level.
The most common time to check your blood sugar level is:
- Before and after your meal.
- Before and after physical activity or exercise.
- At bedtime.
- When you feel sick.
Blood glucose meters help test the blood sugar level to track if the level is in your standard range or not. Seek help from your doctor to determine your range of blood sugar levels.
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