What are carbohydrates?
Carbohydrates are the sugars, starches and fibres found in fruits, grains, vegetables and milk products.
Though often maligned in trendy diets, carbs — one of the basic food groups — are important to a healthy life.
Carbohydrates are macro-nutrients, meaning they are one of the three main ways the body obtains energy, or calories.
Carbs provide your body with energy that is required to carry bodily functions and physical activity. However, not all carbohydrates sources are equally nutritious. Unlike unprocessed carbohydrates, refined carbs have been processed and lack health-promoting components such as dietary fibre, vitamins and minerals. According to the 2010 Dietary Guidelines for Americans, Americans consume more than the recommended amount of refined carbohydrates, which is no more than 3 ounces per day for a 2,000-calorie diet. Learning about the risks of eating processed carbohydrates may motivate you to make wise dietary decisions. Carbohydrates And Their Impact On Your Health (in excessive amount)
Strokes and Obesity
A study published in The American Journal of Clinical Nutrition in 2016 analysed the eating habits and instances of stroke in over 64,000 middle-aged Chinese women with no history of diabetes, cancer or heart disease. The researchers found a significant link between diets rich in refined grains and stroke risk. Another study, published in Genetics Research in 2015 linked a high-carbohydrate diet with abdominal obesity. Fat that accumulates in this area is associated with heart disease, certain types of cancer and stroke.
Increased Triglycerides
Triglycerides are a type of fat found in your fat tissue and bloodstream. Eating a sugar-rich diet can increase your triglyceride levels, which may elevate your risk of heart disease. Many processed carbohydrate sources contain high amounts of added sugars such as high-fructose corn syrup, cane syrup and honey. Unfortunately, according to MayoClinic.com, most Americans eat about 22 teaspoons of added sugar per day, which vastly exceeds the daily recommended maximum of 6 to 9 teaspoons.
Risk of Chronic Diseases
Processed carbohydrates, such as white pasta, white bread and white rice, are rich in rapidly digested carbohydrates. That means they have a high glycemic index and glycemic load. Such foods cause rapid fluctuations in insulin and blood sugar, causing hunger to spike and leading to overeating. Over time, this increases the risk of diabetes and heart disease. In contrast, unprocessed carbohydrates are digested at a slower pace in your body than their refined counterparts. As a consequence, they have a gentler effect on your insulin and blood sugar, which may help you feel satiated.
Healthy Alternatives
The Harvard School of Public Health states that when it comes to preventing chronic diseases and maintaining a stable weight, carbohydrate quality takes precedence over carbohydrate quantity. Therefore, for optimal health, choose whole grains such as barley, brown rice, rye, quinoa and whole-wheat bread(in moderation) over French fries or refined white bread. These foods can also help improve blood sugar control and appetite control. Furthermore, swapping unhealthier sources of carbohydrates for unprocessed or minimally processed vegetables, fruits (berries) and beans (in moderation) will deliver fibre, vitamins, minerals and a number of phytonutrients, thereby promoting good health.
Note:
For people diagnosed with Type 2 diabetes(like myself) the best practice is to give up all white
carbohydrates(rice, pasta, bread, potatoes, wheat products, grains etc.) All these may spike your blood sugar levels(my personal experience) Note #2:
Whole grains such as barley, brown rice, rye, quinoa and whole-wheat bread are for sure healthy alternatives, but I would advise to avoid them for at least 6 months. Let your body heal before you start feeding it with high carb foods. Even then, limit these products to once in two weeks. Maybe you can get away having them once a week, but it is advised to check your blood glucose levels when you eat them. Just to be sure that you can tolerate them.
The best vegetables for type 2 diabetics are low on the glycemic index (GI) scale, rich in fibre, or high in blood pressure-lowering nitrates.
Why choose vegetables? When considering foods to avoid, many people with diabetes might think about sugary or high-carbohydrate foods, such as cinnamon rolls or bread. Certain vegetables, however, can also cause blood glucose issues.
The GI refers to how rapidly foods cause blood sugar levels to rise. Foods high on the GI, for example, most potatoes, quickly release glucose, potentially activating blood glucose spikes. They can likewise cause weight gain when eaten in excess.
Low to moderate GI vegetables, for example, carrots, offer better blood glucose control, and a lower danger of weight gain.
Nitrates are synthetic compounds (chemicals) that naturally occur in some vegetables. They are also used as preservatives in some foods.
Eating nitrate-rich foods, not foods processed with added nitrates, can lower blood pressure, and enhance general circulatory well-being.
This means that nitrate-rich foods, such as beets, are among the best vegetables for people with type 2 diabetes who have a higher risk of cardiovascular disease. This is still true despite their high level of carbohydrates.
The key to good food management, in this instance, is to reduce carbohydrate consumption elsewhere, such as by eliminating bread or sugary snacks.
Fibre and protein are both very important in a healthful diabetes diet. Protein is vital for good health, and can help people feel fuller for longer, reducing the urge to snack and supporting weight loss. Many dark, leafy greens are rich in many vital nutrients, fibre, and contain protein.
Fibre can help control blood glucose levels.
It also supports healthy cholesterol levels, can lower blood pressure, and relieve constipation. Like protein, fibre can help people feel fuller for longer.
Examples of GI values of foods:
Frozen green peas score 39 on the GI index, Carrots score 41 when boiled and 16 when raw, Broccoli scores 10, Tomatoes score 15. Eating a wide variety of foods, including a mix of the best vegetables for type 2 diabetes, can help people stay healthy while enjoying a range of meals.
Low GI: Vegetables, with GI scores less than 30, include:
artichoke asparagus broccoli cauliflower green beans lettuce eggplant peppers snow peas spinach celery
It is worth remembering that the GI gives a relative value to each food item, and it does not refer to an amount of sugar. The glycemic load (GL) refers to how much a person will eat in a serving.
Healthy Nitrates Food-nitrates: Vegetables rich in nitrates include: arugula beets and beet juice lettuce celery rhubarb Protein:
Daily protein recommendations depend on a person’s size, sex, activity level, and other factors. People should speak to a doctor for the best insight on what their ideal daily protein intake is.
Pregnant or lactating women, highly active people, and those with large bodies need more protein than others.
Vegetables higher in protein include:
spinach pak choy asparagus mustard greens broccoli Brussels sprouts cauliflower Fibre:
Most people need 25-38 grams (g) of fibre each day.
The American Academy of Nutrition and Dietetics recommend 25 g per day for women, and 38 g per day for men.
This recommendation varies depending on body size and similar factors.
Fibre should come from real food, not supplements. Vegetables and fruits with high fibre content include:
carrots beets broccoli artichoke Brussels sprouts split peas avocados
Vegan or vegetarian food:
Eating vegan or vegetarian with diabetes Eating a vegan or vegetarian diet can prove challenging for people with diabetes. Animal products are generally the most protein-rich options, but vegans avoid dairy and other animal products.
Some of the best vegan protein-rich options include: lentils
beans and chickpeas peas almonds pumpkin seeds amaranth and quinoa sprouted grain bread soy milk
(these are examples and some may have more carbs than others) A vegan or vegetarian person who has diabetes can eat a balanced diet. Nuts, seeds, and lentils offer high protein, often with few calories.
Healthful diabetes meals:
Any meal that blends several of the ingredients listed above offers excellent nutrition. To keep meals healthy and flavourful, people should avoid using lots of added salt, or relying on pre-packaged ingredients that are high in sodium.
People with diabetes should watch the number of calories in their food, too. Excess calories can turn an otherwise healthful meal into something that leads to excessive weight gain. Not enough calories (long term) can/will lower your BMR (Basal Metabolic Rate) and can be irreversible.
Balancing less healthful foods with more nutritious ones is a way to remain healthy. People with diabetes who want to eat well, should focus on a balanced overall approach to nutrition.
There is a risk that forbidding certain foods can make them feel even more appealing (this usually does not apply to (LCHF) Low Carb High Fat (WOE) Way Of Eating), and this can lead to less control of diet choices and blood sugar over time.
People should eat a wide variety of foods from all food groups, and consider eating five to seven small meals instead of three large meals. NOTE: This is an old research and three, even two meals per day are just fine with introduction of (IF) Intermittent Fasting. About that a little bit later.