And controlling diabetes is directly related to controlling blood sugar.
It’s important to note that there is no one-size-fits-all diabetes plan.
Calories come from three nutrients: carbohydrates, proteins and fats, which are also known as macronutrients.
Alcohol also has calories but is not considered a macronutrient.
In contrast, vitamins and minerals are micronutrients and don’t have any calories.
The foods we eat are made up of varyingamounts of carbohydrates, protein and fat.
For example, a potato is mostly carbohydrate with a small amount of protein.
Top it with sour cream, and you’ve added calories from fat.
How the chicken is prepared can add other nutrients and calories.
For example, breading the chicken will add more carbohydrates; frying it will add more fat.
Don’t Miss:Healthy Carbs for Diabetes
How Many Carbs Are Right for You?
Consider the targets a starting point.
What Foods Contain Carbs?
There are three types of carbohydrates: sugar, starch and fiber.
Here are some foods that mostly derive calories from carbohydrates (some also contain protein and fat).
What’s the Connection between Carbs, Insulin and Blood Sugar?
This signals the pancreas to release insulin.
Insulin then takes the sugar from your blood to your cells to be used for energy.
Subsequently, theamount of sugar in your blood comes down.
The next time you eat, this process happens again.
So pile those non-starchy vegetables on your plate!
Why Should You Eat Foods That Have Carbs?
Fruits, vegetables and whole grains are alsofull of fiber, which is the indigestible part of plant foods.
Most fiber is passed through the intestines and is not digested.
Because it’s not digested, fiber does not raise blood glucose like sugar and starches.
Fiber also lowers cholesterol, keeps yourbowel movements regularand keeps you full longer.
Most Americans eat half this amount.
Read more:Health Benefits of Fiber
What Percentage of Calories Should Come from Carbs?
There is no one-size-fits-all diet plan for people with diabetes.
The2020-2025 Dietary Guidelines for Americansrecommend that 45%-65% of daily calories come from carbohydrates.
First, the fewer carbohydrates you eat, the lower your blood sugar levels.
Losing weight is associated with better blood sugar control and fewer health complications from diabetes, per theCDC.
First, sit down with a dietitian to figure out your daily calorie needs.
Be sure to space them evenly throughout the day in your meals and snacks.
Why Choose Carbohydrates with Fiber?
Remember that carbohydrates can be further broken down into fiber and sugar.
Added sugar is anything that’s not plain dairy or fruit.
For someone eating 2,000 calories a day, that’s 200 caloriesor about 12 teaspoonsof added sugar.
give a shot to prioritize carbohydrates that provide fiber.
Aim to get 25-35 grams of feel-full fiber each day.
If you’reeating for diabetes, you also have to consider what’s being studied.
Is it the effect of a low-carb diet on blood sugar control?
Choosingsaturated fatslike red meat and dairy can raise cholesterol levels and increase the chance of fatty liver disease.
While this sounds good in theory, it’s difficult to maintain ketosis long-term.
The most effective diet is the one you’re able to stick with for the long term.
Talk to your healthcare provider to come up with a plan before you try anything drastic.
But you do need to maintain a calorie deficit if you want to lose weight.
They didn’t focus on carbs.
Both studies showed that people who lost weightand kept it offexperienced numerous health benefits over the years.
Both studies also encouraged physical activity almost every day.
For blood glucose management, ACSM recommends small doses of physical activity throughout the day, including after meals.
But the hard part is keeping it off.
So work toward creating a healthy lifestyle that you’re free to maintain for the long term.
Are You Making Healthy Choices but Still Have High Blood Sugar?
Don’t think of taking blood glucose-lowering medication as failing.
There is no “one-size-fits-all” recommendation.
