Diabetes Diet and Carbohydrates

What's the big deal?

Interestingly, there are fewer topics that seem to cause more controversy than the diabetes diet and carbohydrates. Some popular experts advocate some form of a low carb diet, such as Dr. Robert Atkins (Atkins Diet and Diabetes), Dr. Arthur Agatston (The South Beach Diet and Diabetes) and The Diabetes Diet by Dr. Richard Bernstein .

These experts also debate the type of carbs you should or should not eat. Meanwhile the American Diabetes Association has tended to avoid endorsing low carbohydrate diets.

However, the ADA did recently seem to soften its stance and did publish guidelines (Standards of Medical Care in Diabetes 2008) that suggest that a low carbohydrate diet may be helpful in certain circumstances, if not in wider application.

So what is the big deal about the diabetes diet and carbohydrates? First, let's ask: what is a carbohydrate and are they created equal? A carbohydrate is one of the three main sources of energy in your food (the others being protein and fat).

The key issue with carbohydrates and diabetes is that carbohydrates make your blood glucose levels go up or down. This effect is also dependent on the amount of exercise and insulin (naturally produced or injected) a person has.

Three Types of Carbohydrates

There are three main types: Complex Carbohydrates (Starches and Grains), Sugar and Dietary Fiber.

Starch is the main storage form of carbohydrates in plants. Examples include:

Peas, corn, lima beans and potatoes.

Dry beans (lentils, kidney beans, black eyed peas)

Grains (wheat, oats, barley, rice)

Grains are further subdivided into whole grain or refined grain. Whole grain includes all three parts of the grain (bran, germ, and endosperm). Refined grain only includes the endosperm.

Whole grains are popular today because the bran (contains fiber, B vitamins and minerals) and germ (contains essential fatty acids and vitamin E) portions of grain contain valuable nutrition not found in the endosperm. Unfortunately, most Americans consume the refined grains only.

Sugar is another form of carbohydrate, sometimes referred to as fast acting or a simple carbohydrate. There are two types of sugar: naturally occurring and added. Naturally occurring sugar is found in milk and fruit. Added sugar is commonly found in processed food such as cookies, certain breakfast cereals, etc. A prime example of added sugar would be high fructose corn syrup.

Fiber is the indigestible portion of plants. The body uses fiber to aid the digestive process (moving food through the intestines and helping to keep you regular) and help fill you up so you do not overeat. Fiber is found in vegetables (e.g., black, kidney, white and pinto beans), fruits (e.g., apples and berries), and whole grains.

As you can see, the diabetes diet and carbohydrates are linked together. Moreover, not all carbohydrates are bad for your diabetes. Some simple choices can make a big difference!

Any Thoughts on the Diabetes Diet and Carbohydrates

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