Part II Carbohydrates and Breaking it Down

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Part II Carbohydrates and Breaking it Down

Postby dlcnurse » Sat Apr 12, 2008 9:28 pm

In the first part, we looked at the Glycemic Index and the Glycemic Load, which we have covered in previous articles. In this next part, lets take a look at carbohydrates and breaking it down.

So, you ask, how do you learn to moderate your carbohydrate intake effectively? In order to do this, two things need to be understood, first, carbohydrate distribution and carbohydrate quality.

Distribution refers to when you eat and the amount of carbohydrates that you eat. The quality refers to the types of carbohydrates you eat and can be moderated using the glycemic index or the glycemic load.

A rough rule of thumb is 13 grams of carbohydrates for every 100 calories.
Eating REGULAR meals through out the day will allow an even distribution of carbohydrates over the day. This is important to allow good control of blood sugar levels.
It is recommended 3 meals plus 3 sancks for Type I and normal blood sugar flucuations, and 3 meals plus 1-2 snacks for Type 2 and pre-diabetes levels.
For those persons who are on a 1200 calorie diet for their diabetes the total amount of carbohydrates are 120 grams with 40% in carb calories, 30 grams (carbohydrates) for each main meal and 10 grams between meals for the total amount of 120 grams/day.
For the 1500 calorie diet, Total carbs = 170 grams/day with 45% in carb calories, 40 grams per main meal and 15 grams between meals.
2000 Calorie diet = 250 grams/day; 50% carb calories, 60 grams per main meal and 25 grams between meal snacks.
These give you a basic idea of the amounts of specific diets for carbohydrates but really should be individualized with a dietician or nutrionationalist.

Moderating your carbohydrates involves more than just eating the right amount at the right time of day. You also need to choose the right kinds of carbohydrate foods.

Various forms of carbohydrates affect blood sugar levels in different ways. The same amount of carbohydrates from different foods affect blood sugar levels differently as well. For example, brown rice and white rice. They have the same amount of carbohydrates, but white rice will cause blood sugar levels to rise faster than the brown rice.

The aim is to choose a carbohydrate with a steady release of blood sugar into the body systems. So how do you do that?

Choose carbohydrates containing soluble fiber such as fruits, vegetables, oat bran, barley, dried beans and peas that help slow the release of sugar.

The physical form of the carbohydrate also determines the rate of sugar release. Choose solid forms of food versus a puree or liquid. The more refined the product, the quicker the release .

Choose raw carbohydrates over cooked ones, and whole foods over processed foods.

Avoid foods high in simple sugars such as white bread, cookies and candies as these speed up the release of sugar.

By using simple rules, we can modify how the sugars are distributed in our body systems and how quickly they are absorbed. Understanding that foods with a high glycemic index is not always indicative of whether or not to include it in our diets. Looking at the glycemic load gives you that answer. If it has a low glycemic load, these foods have a slower release time of sugar into the blood stream and gives you a steady state versus the ups and downs from consuming large quantities of foods that have a higher glycemic load. You can take control over what you eat, how much you eat of it, how it affects your body and the outcome.

Each person has foods that will react differently for them so this needs to be a trial and error period when first starting and learning which foods affect you, how your body reacts to it and whether or not this food works for you. But keep in mind, that ultimately, you have control over what goes into your body and the outcome that you are trying to achieve.

Also keep in mind that medications can also alter how foods affect you, your blood sugar, and how your body reacts, and how different foods may affect your medication. Always, talk to your doctor before making any major changes in your lifestyle practices.
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Postby jimithy » Mon Apr 14, 2008 2:56 am

I've been a brittle diabetic for many years and I HAVE to control my blood sugar with a combination of careful dosages of insulin PLUS careful control of my diet.

I now enjoy my food much more than when I just ate anything.

Tips about what works FOR ME:

A balanced meal of the correct amount of carbs, protein, unsaturated fat, and soluble fiber makes a major difference by slowing the breaking down of starches (potatoes,pasta,breads,rice,etc.) into sugar and the absorption of the various sugars in the meal.

It makes sense... If you eat only a potato... then your digestive system has only one task... break it down into sugar. Plus the only thing you are absorbing is 99% sugar. If your meal was 1/3 carbs then 2/3 of what you are absorbing is NOT sugar.

Eat food that has been processed as little as possible. The more pre-processing done then generally the less your digestive system needs to do to finish breaking the food down for absorption. For example... a highly processed food is pasta... the best part of the grain is thrown away and then the grain is ground to dust... then it is processed into pasta.

If you cook that pasta thoroughly then you are processing it even more. If you eat that pasta then it will break down into almost pure sugar and raise your blood sugar just as much and just as fast as the same weight of table sugar (or cakes or pies or candies).

You can still eat pasta though. Measure out the correct serving size and do not cook it until it is limp. Take it out of the boiling water when you are first able to eat it (and enjoy it). Not thoroughly cooking pasta and keeping your serving size correct makes it a food that does not shock your system with a huge rush of sugar.

Instead of a white baking potato... eat a red potato (cooked only as much as absolutely necessary). The red potato will digest MUCH more slowly.

I like white yeast & sourdough breads. Almost all "Whole Grain" bread has VERY little whole grain flour in it. I've learned how to make the breads I like very quickly and easily WITHOUT a bread machine, PLUS I make them much healthier than any you can buy. I do not use baking powder or baking soda... strictly yeast or sourdough. A simple recipe is this...

2 cups Bread Flour (organic is good) 25lb bags of bread flour can be $6 - $9... which means very inexpensive bread. Big bags are available in most towns that have commercial baking... grocery store bakeries, bakeries, restaurant bakeries, etc.
1/2 teaspoon salt (needed for yeast or sourdough to rise correctly)
1/2 cup Whey Protein (Several times the protein as the same weight of lean beef, pork, fish, or poultry and virtually no saturated fat or carbs. Buy it in bulk and it is cheaper than meat when comparing the cost of each gram of protein.)
1/2 cup Oat Bran (It is cheap and soluble. Many studies show it really helps with cholesterol. It is powdered and almost not detectable in the final loaf of bread. Buy it at most grocery stores.)
1 Tablespoon of Cannola Oil (Very healthy mono-unsaturated oil. You need at least 12% of your calories each day to be from oil/fat. Do not eliminate oil from your diet.)
2 Tablespoons Honey (You need some sugar for the yeast to feed on. Honey is made of fructose and therefore digests about half as fast as table sugar. Also, the yeast will have eaten a lot of the honey before you bake the bread.)
Enough non-chlorinated water to get the whole mess slightly goey. (Chlorine kills yeast & sour dough starter. Fill a gallon jug with tap water and after 24 hours the chlorine is gone.)

Let rise in the bowl somewhere warm NOT HOT. In winter I warm up the oven, turn the oven off, and then wrap a big bowl (not plastic) completely in a large towel dampened with hot water. The towel and the water in it will moderate the temperature in the bowl to just being warm.

After an hour throw it into a bread pan (silicone pans are great, IF they have a wire rack or are very thick.) to rise again. Don't put a towel over it or you'll usually get bread dough all over your towel... and towel threads in your bread dough.

After an hour or so cook it in a pre-heated 350 degree oven for about 25 to 35 minutes. (You know what bread looks like when it is done... just like the bread you've eaten all your life.)

The protein makes this bread about the same amount of protein as the same weight of meat (weird huh!). The combination of carbs, protein, fiber, and oil makes this bread digest much slower than almost any other type of bread... but it tastes 10 times better. The problem I had in the beginning is that before the bread had adequately cooled... my wife and I had eaten the entire loaf. That is not good because the serving size is ridiculously big. (Doing that is about the same as eating a steak and a cup of sugar.)

There are tons of variations... make ethnic varieties with herb mixtures... various types of flours or masa can change flavor & texture... chopped olives & jalape
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