There’s a lot of buzz about carbohydrates….are they good? Are they bad? How much should you have? , etc etc etc. In celebration of National Diabetes Month, I thought it would be appropriate to discuss carbohydrates. Carbohydrates are the main (and best) source of energy for your brain and central nervous system. Carbohydrates are essential for energy; however they raise your blood sugar levels higher and faster than any other kind of food. Carbohydrates are essential for your body to be able to sustain energy, so just like a car needs the right type of fuel (gas) to run, you need the right kind of fuel (food) to function and be healthy. To sustain energy, your body needs adequate carbohydrates: 50% of your total calories should come from carbohydrates. Cutting out all carbs can be very detrimental to our body, especially our brain, central nervous system, liver, kidneys, and heart. Because they are an excellent source of energy, but they do raise blood sugars, it’s important to recognize the types of carbohydrates and how to count them in efforts of controlling your blood sugars while still maintaining good health and adequate energy..
Carbohydrates are found in the following:
Starches: found in grains, some vegetables, and beans.
- Grains: bread, pasta, cereal, tortillas, rice
- Starchy Vegetables: potatoes, peas, corn, yams, squash
- Beans: kidney beans, pinto beans, black beans, garbanzo beans, and lentils
- **The best and recommended sources of starches are whole grains…choose them over the white, refined grains!
Sugars: found naturally in foods or added to foods.
- Natural Sugars: fruits, fruit juices, dairy products, honey, and molasses.
- Added Sugars: desserts, processed foods, candy, regular soda, and fruit drinks.
- **Natural sugars are better than added sugars, but large quantities of them can still raise your blood sugars…we recommend getting at 2-3 fruits and 3 servings of veggies/day. Anytime you can limit or eliminate the added sugars, do so!
To aid in ideal blood sugar control, we recommend a moderate intake of carbohydrates which means about 45-60g/meal and 15-30g/snack with several small meals and snacks throughout the day. I visit with patients daily about finding the right balance in their intake. If you would like help managing your blood sugars, to learn more about diabetes self care, or a personalized nutrition plan, be sure to contact me for further help!
-Kelsey
