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Raise your hand when the word "carbs" haunts your dreams.
With all the testing and planning of meals, as well as retesting and injecting and sobbing the cookies you may not have, dealing with diabetes can be a real challenge – especially when it comes to counting carbohydrates.
We Can not Explain Why some of the most delicious foods are also sugary, carbon-containing monsters that top the glycemic index. But we can promise you that cutting out carbohydrates is less painful than you think.
In fact, a low carbohydrate diet contains lots of delicious foods and is an important part of diabetes management.
But what exactly is low in carbohydrates and how do you make sure you stay healthy and feel full? Let us explain it.
Carbohydrates affect your blood sugar levels because they are broken down in your body as glucose.
This leads directly to an increase in blood sugar, which can fall off if you consume carbohydrates frequently or in large quantities.
Carbohydrates take two main forms: simple carbohydrates (refined sugars or starches) that decompose rapidly in your body or complex carbohydrates (nutrient-rich, high-fiber carbohydrates) that take longer to process.
In general, you'll find that simple carbohydrates affect your blood sugar more dramatically as they quickly enter your bloodstream. However, complex carbohydrates have a higher fiber content and a larger filling, which reduces the likelihood of overconsumption.
The major food groups that contain carbohydrates are grains, fruits, starchy vegetables, legumes, dairy products and natural sweeteners such as honey, agave nectar and maple syrup.
The complex carbohydrates in this list ̵
However, if you are aware of your nutritional profile – and the fact that it can cause your blood sugar to rise – you can better understand the right portions, when to eat them, and when to cut them off.
The amount of carbohydrates that must be eaten daily varies from person to person. Therefore, it is important to talk to your doctor or nutritionist before starting a new diet that may affect your health.
In general, however, it does not help you lower blood sugar levels if you restrict carbonated foods.
The study of how many carbohydrates you need to manage diabetes is not conclusive. Because every body is different, there are no magical numbers of daily carbohydrates that work for each person.
Some studies show that the ketogenic lifestyle is a super low-carbohydrate approach that limits intake to about 20-50 grams of carbs per person per day is effective in lowering diabetes symptoms.
However, this may be a bit extreme for the average person, and even make the symptoms worse if you do not follow the diet correctly.
Other studies have shown that restricting carbohydrates to 20 to 45 percent of your daily calorie intake or to 90-180 grams is an effective long-term strategy for treating diabetes.
With the average person consuming approximately 45 to 65 percent of their daily carbohydrate calories, this means reducing your carbohydrate intake by about half to better manage your diabetes.
If you do not already count carbohydrates, this is a good place to start.
The American Diabetes Association recommends carbohydrate counts to give you more flexibility in planning your meals – not to mention that you can better understand how your body reacts to different foods.
In this way, you also know how much insulin you need to take throughout the day. If possible, take a look at the nutrition labeling before eating and log the carbohydrates accordingly.
For information about unlabeled foods, such as products, see the Food Database of the US Department of Agriculture. You can get the nutrition information from almost any food item by keyword and manufacturer.
If all of these loggers feel overwhelming, try using a carb counting app to simplify the process.
Once you know exactly how many carbohydrates you consume daily and when you eat them, you know better how much you should restrict.
Ideally, you should distribute your meals evenly throughout the day to avoid blood sugar spikes or falls.
The American Diabetes Association says that this balance is a bit different for everyone, but you will not be set for success if you are constantly browsing or waiting until the end of the day for a large meal.
If you have a constant amount of fuel in your system throughout the day, your body can more easily control blood sugar levels.
Always check your blood sugar levels to see how many carbohydrates your body can handle at any time.
What works for you may not work for everyone. So do not dive headfirst into the restriction of carbs without taking your body and needs into account.
In general, people who exercise frequently require more carbohydrates to maintain their active lifestyle. Not to mention that some people's bodies tolerate carbohydrates better than others.
It can take a few tries and errors to get to a place that feels right for your body.
If you're new to carbohydrate limitation, it's best to start small and start the change. Focus on eating high-quality whole foods and limiting the intake of processed products.
A diet rich in healthy fats such as nuts, olive oil, avocado, coconut and high-fat dairy products will help you feel longer and fuller. Do not rely on carbohydrates. And yes, occasionally you can still eat bread!
As long as you monitor your daily carbohydrate intake, take the prescribed oral medications, or adjust your insulin doses accordingly.
Unless your doctor says otherwise, you never have to follow a strict plan without exception. It's just about moderation.
If your purchases focus on non-starchy plants and high-quality animal products, you're well on the way to leading a low-carbohydrate life outside of the grocery store so you can avoid the processed foods that are commonly found in the grocery store Gears are concentrated.
Add or subtract carbohydrates as needed until you find your perfect balance – and you know that your energy level stays consistently constant throughout the day (ie no midday crash or nocturnal rise).
There are a variety of options for recipe review, so you should never freak out to change your cooking routine. Eggs, avocado or full-fat yoghurt are great for breakfast or for paleo bagels.
Prepare stuffed peppers or salad wraps for lunch, which you can take to the office for lunch A great way to overcome the situation with your sad desk sandwich.
And for dinner you can become very creative with it. Try eggplant lasagna, tacos cups with cauliflower rice or even zucchini noodles to get pasta.
PSA: Make sure you do not eat less just because you eat differently.
For example, if you want to eat less grain, you want to replace those calories with healthy fats, proteins and fiber, provided you do not eat large portions at first.
The number of calories you need depends on your weight management goals.
It can be easy to restrict food without thinking about replacing it, but your body needs enough nutrients to keep it working.
Starving your body can lead to a slower metabolism and difficulty in losing weight. This is a problem if your doctor has recommended weight loss.
If in doubt, your doctor or nutritionist can help you clarify the details of what, how much and when to eat. Stick to it, and you should be able to keep your diabetes symptoms at bay.