Integrating Carbohydrates in your Healthy Diabetes Plan

Munch on Corn to Fulfill Carb Requirements during Meals

Avoid this, avoid that and the list of foods to be avoided goes on and on if in case you are a diabetic patient whose been put on a rigorous diet to reduce blood glucose levels. Worse, even fruits are off the list! Truly, a balanced intake of all food groups is recommended for those suffering from diabetes and all that one needs to be cautious about is the portion size. 

Betting on the Diabetes Myth
Why is that the carbohydrate macronutrient always faces a discrimination when it comes to individuals with weight loss, diabetes and other problems? Its not something untouchable or totally unnecessary for your survival. Carbs are complete sources of energy and this energy is required by your body for performing activities, finishing chores and many more. The general advice to avoid taking carbohydrates if you are a diabetes patient has been in practice since decades. All that an individual must mind is the quantity of carbs that he/she eats but not avoid them completely as recommended by many. Don’t those poor souls suffering from high blood glucose levels need nutrients such as vitamins and minerals and above all, a fuel source to get going?

Now that we are aware that quantity matters yet another important thing is to choose the carbs smartly. Before that, lets take a look at the three different types of carbohydrates:

1. Sugars: While the obvious source of sugars include naturally-occurring foods such as fruits and milk our hearts go out to the processed foods such as cakes, candies and more that exist as the primary culprit for bringing on a bad reputation for the carbohydrate macronutrient.
2. Starches: These are vastly present in plant-based foods such as potatoes, peas, corn, rice and many other grains.
3. Dietary fiber: This is the most important type of carbohydrate and each of us should maximize our consumption of it for staying fuller for longer periods of time without increasing portion sizes as well. This is the indigestible portion of plant food that helps in digestive and heart health.
   
   

The ball is in your court now to choose carbs from wholesome foods such as fruits, veggies, whole grains and dairy products for consumption on a daily basis while avoiding sugary foods irrespective of whether or not you are a diabetes patient. Ensure to spread the intake of carbs in equal amounts throughout the day to avoid sudden increase or decrease in blood sugar levels. The amount of carbs required depends on the individual and how frequently he/she eats through the day. For a person who eats a 2000-calorie diet the general recommendations include consuming 45-60 grams of carbohydrates during every meal or in other words, 3-4 servings of carbs during every meal. In general, one serving of carbohydrates is equal to 15 grams of the nutrient. For your idea given below are few foods that fulfill this requirement of a serving and you can use this to get an idea on how to incorporate healthy carbs during every meal.
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1. A cup of fat-free or low-fat milk
2. 2 tablespoons of raisins 
3. A small apple or an orange, a very small banana
4. Half a cup of cooked oatmeal or bran flakes
5. 1/3 cup of cooked brown rice, quinoa or whole-wheat pasta
6. Half a cup of mashed potatoes, half a cup of boiled green peas/corn or ½ cup of kidney beans or a similar variety of beans
7. A tablespoon of jam or sugar
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Diabetic or not, carbs play an integral role in nurturing an individual’s nutrient needs, fulfilling health requirements and keeping him/her energetic. The best way for diabetes-affected individuals to fulfill their daily carb requirements in a healthy way is to get in touch with registered dietitian nutritionists at www.firsteatright.com who specialize in diabetes nutrition.