It used to be if you were diabetic, you were advised not to eat sugar, particularly those in sweets. As knowledge about nutrition and its role in Diabetes has advanced, we now know there is more to the story. Today the talk is all about carbohydrates and counting carbs.
Three Types of Carbohydrates
If you have Type 2 Diabetes, there are three types of carbs you should know about:
- Sugar
- Starch
- Fiber
Sugar (Simple Carbohydrates)
Simple sugars are fast-acting carbohydrates. These fast-acting carbohydrates they are rapidly absorbed by the blood and can quickly increase your blood sugar levels. Simple sugars occur naturally in milk and fruit or they can be added to processed foods and beverages. Trouble is, there are many different forms of simple sugars, which is why it’s important to check the list of ingredients when buying food.
To identify simple sugars in foods, look for these named ingredients: table sugar, raw sugar, brown sugar, cane sugar, beet sugar, powdered (confectioner’s) sugar, honey, molasses, maple syrup, turbinado, sugar cane syrup, and high fructose corn syrup, which is one of the most popular forms of simple sugar in processed foods.
Another way to recognize sugars is by their chemical name ending in “-ose.” For example, table sugar is sucrose, sugar found in fruits is fructose and sugar found in milk is lactose.
If you have Diabetes, you can eat foods with simple sugars, as long as you also take into account the other types of carbohydrates when planning your meals. It’s best to stick with fresh fruits, as processed foods typically contain a lot of calories and fat but few nutritious vitamins and minerals.
Starch (Complex Carbohydrates)
Starchy foods contain complex carbs, which do not break down as easily as simple sugars in the blood. Starch can be found in vegetables such as corn, white potatoes, peas, beans, lentils and grains like wheat, oats, rice and barley.
When you are planning meals and choosing foods, pay attention to the type of grains in the ingredients and buy those with whole grains.
Whole grain foods contain all three parts of the grain: the bran, or the hard outer shell contains fiber, B vitamins and minerals; the germ, or the middle layer is rich in nutrients such as vitamin E and essential fatty acids; and the endosperm, the center of the grain containing starch.
On the other hand, refined grains contain only the endosperm, or the starchy part of the grain. For this reason, foods made with refined grains are less nutritious than those made with whole grains.
In the U.S., the majority of grain products, such as pasta, bread and crackers, are made from a type of refined grain called enriched wheat flour. Enriched wheat flour (also known as all-purpose flour, which is common baked goods) contains only the starchy part of the grain, but the processor adds iron and four B vitamins to it. However, foods made with enriched wheat flour typically also have added sugar and fat, which is why it is wise to avoid foods with this ingredient and instead choose foods with whole grains.
Fiber
Foods containing at least 2.5 grams of fiber per serving can help you feel full and satisfied after a meal, although it is best to look for foods with five or more grams of fiber per serving. Fiber is beneficial to your digestive system and may also help lower your cholesterol.
Foods high in fiber include fruits and vegetables, beans and legumes, nuts and whole grains. Fruits and vegetables with edible skins and seeds are especially good sources of fiber. Beans and legumes such as black beans, kidney beans, pinto beans and lentils contain a lot of fiber. Nuts such as peanuts, walnuts and almonds are also fibrous. In addition, whole grains including whole wheat pasta and whole grain cereals and breads can contain healthy amounts of fiber.
In general, adults should consume 25 to 30 grams of fiber daily, preferably from natural food sources rather than supplements.
Counting Carbohydrate Intake
When you are counting carbs and looking at food labels, the term “total carbohydrate” includes all three types of carbohydrates and specifically breaks out fiber and sugar (which includes both natural and added sugars) as line items.
It is important to note fiber is not digested like other carbs, and if a food contains five or more grams of fiber per serving, you can subtract half the grams of dietary fiber from the total carbohydrate serving of that food.
Remember to always look at the ingredient list as well as the nutrition label. Foods high in fiber and whole grains are always your best choices.
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