Let's start by understanding why sugar can be problematic for individuals living with diabetes.
Diabetes is a carbohydrate intolerance disease. This condition arises when the body either doesn't produce enough insulin (Type 1 diabetes) or doesn't use it effectively (Type 2 diabetes), resulting in high blood sugar levels. The majority of people living with diabetes have type 2. To prevent the complications of diabetes, optimal blood glucose control is vital.
One of the key factors in managing diabetes is reducing carbohydrate intake. Carbohydrates play a significant role in our diet as they can provide a source of energy which fuels our brain and muscles. We can also use fats to fuel our body. People with diabetes struggle to process carbohydrates effectively, leading to high blood sugar levels. This is where therapeutic carbohydrate reduction comes into play.
Therapeutic carbohydrate reduction involves decreasing carbohydrate intake to help regulate blood glucose levels. Carbohydrate counting is a common method used by individuals with diabetes to estimate the amount of carbs in their meals. By being mindful of carbohydrate intake and making informed dietary choices, individuals with diabetes can maintain stable blood sugar levels and reduce the complications.
What are carbohydrates?
Carbohydrates are sugars and starches. We can break this up into simple sugars which include glucose, fructose and galactose as well as sucrose, maltose and lactose. These are found naturally in foods such as fruit, veggies, milk but also in processed foods such as lollies, cakes, biscuits chocolate most breakfast cereals, fruit juice and soft drink.
Starches are longer chains of glucose and are found in foods such as starchy veggies such as potatoes and grains like wheat, oats and rice. Flour is now a highly processed food and will cause a significant blood glucose rise in most people with diabetes.
Now you don't have to avoid all carbohydrates. Remember it is a reduction in carbohydrates, not zero carbohydrates so understanding how food affects your body is really important.
How low in carbs should you go?
That depends on your individual circumstances. As a rule of thumb:
Liberal low carb is less than 130g of carbohydrates per day.
Low carb is less is than 80g of carbohydrates per day.
Very low carb less than 50g of carbohydrates per day.
Some people want to follow a keto style diet and may choose to reduce their carbohydrate intake to less than 20g per day.
Some tips to manage your glucose with therapeutic carbohydrate reduction.
Learn to build a plate.
Pick a protein such as meat, poultry fish, eggs, dairy, or tofu.
Add some veggies. Add plenty of low starch veggies in a variety of colours that grow above the ground.
Add some healthy fats. Foods like avocado, dairy and olive oil have will give you fuel, vitamins and keep you full.
Add some flavour. Add plenty of herbs and spices to your meals to make them tasty.
Drink plenty of water
Try to make water your primary source of fluid. For good glucose control it important to steer clear of soft drink and juices. Be mindful of too much milk - a splash here and there in tea or coffee is fine.
You may need to add electrolytes when transitioning to a low carb lifestyle. This is a discussion with your health care provider.
Look for food swaps
There are plenty of alternatives to traditional high carb/high sugar food, so you don’t need to miss out. Foods like pasta, bread pancakes, biscuits and desserts can easily be recreated.
Diabetic Friendly Recipes: Click Here
When considering sweeteners, it's important to select options that align with therapeutic carbohydrate reduction. Some natural sweeteners, like Lakanto Monkfruit Sweetener, don't raise blood sugar levels. These alternatives can be ideal for individuals who need to monitor their carbohydrate intake. Exploring diabetic friendly recipes tailored to individuals with diabetes can provide inspiration for delicious and satisfying treats that align with therapeutic carbohydrate reduction
When making dietary and lifestyle changes, it is important to consult with a healthcare professional that specialises in diabetes management. They can provide personalised guidance and support throughout your journey. Additionally, seeking support from organisations such as Diabetes Australia and participating in programs like Real Life Medicine or Defeat Diabetes can offer valuable community resources.
National Diabetes Week is in July each year, so let's take this opportunity to make positive choices for our health. By raising awareness and consciously selecting healthier options, we contribute to a better future. Remember, diabetes management is a journey that requires the right tools and support. Stay positive, make informed lifestyle and diet choices, and enjoy the path toward better health.
Disclaimer: This is NOT medical advice you should always consult your doctor or health care specialist before undertaking any dietary changes.
*Source: Diabetes Australia
For further information on Diabetes please see the links below:
5 Foods to help manage Diabetes
Should I try the Mediterranean Diet?