There is a lot of confusion regarding carbs, sugar and starch. What causes Blood Sugar Levels to increase and why?
What Are Carbs?
Carbohydrates are found in lots of foods. Whether the carbs are starches, sugars, or fiber, they give the body energy to use right away or to store for later use. Different types of carbs affect blood sugar differently. Learn about the carbs in your diet to enable you to make healthy choices.
Simple carbs have only one or two sugars, so the body processes simple carbs quickly. These carbs – such as table sugar, the added sugars in processed foods, and the sugars found in fruits and milk – make blood sugar rise rapidly.
Complex carbs contain three or more sugars. Your body has to work harder to break down complex carbs because the sugars take longer to digest. Examples of complex carbs include the fiber in spinach, watercress, buckwheat, barley, wild or brown rice, beans, and some fruits. Complex carbs may contain soluble or insoluble fiber, but both are good for your health.
The Glycemic Index
The glycemic index (GI) ranks foods based on how much they raise blood sugar. Low-GI carbs may cause less of a change in blood sugar.
Lentils, green beans, broccoli, spinach, plums, yogurt, and brown rice are on the low-GI list. But a low-GI diet doesn’t necessarily control blood sugar. Consistency in the amount of grams of carbohydrates you eat matters.
Choosing Better Carbs
Limit the amount of added sugars in your diet. Eat a variety of fruits and vegetables, especially non-starchy veggies like leafy greens. Choose whole grains instead of refined grains, which lose fiber, vitamins, and minerals in the refining process. When you buy bread and cereal, look for whole grains as the first ingredient on the label.
How Carbs Raise Blood Sugar
Our bodies break down carbohydrates from foods into glucose for energy. The increase in blood glucose triggers the pancreas to release insulin, which helps the body use or store the glucose. People with diabetes may not make enough insulin, or their insulin may not work well. Treatments with lifestyle or medications help handle the glucose. When you live with diabetes, managing your diet, physical activity, medications, helps to keep your blood sugar stable.
To control blood sugar levels for weight loss, prevent diabetes or to control diabetes, it’s important that you’ll need to watch serving sizes and read food labels to learn how much carbohydrates are present in your food. In some cases you may have to guess. Some people aim for 45-60 grams of carbs per meal.
What about Fruit?
Are you avoiding fruit because you have diabetes? Don’t. Fruit is still a part of a healthy diet. Eat fresh or frozen fruit – a small peach or 1 cup of diced cantaloupe (sweet melon / spanspek) provides less than 15 grams of carbs. Dried fruit is acceptable, too, as long as you keep an eye on portion sizes and carbohydrates per serving.
Finding Carbs on Nutrition Labels
Look for the amount of “total carbohydrate” grams on the food label. “Total carbohydrate” can also be broken down as “dietary fiber” and “sugars.” But “sugars” won’t tell the whole story. These include the natural sugars found in fruit and milk products as well as added sugars. A food label that lists a form of sugar as the first ingredient may be high in total sugars.
Added sugars are carbohydrates. They sweeten and often preserve processed foods. Soft drinks (cool drinks), cookies, and cake have added sugars. But so can yogurt and cereal. Read ingredient labels and think twice about eating foods that list sugar as the first ingredient.
Tip: Some added sugars end with “ose” – like dextrose, sucrose, maltose, or high fructose corn syrup.
A Balanced Diet
A balanced diet with at least 3-5 servings of vegetables a day can help you lose weight and control blood sugar. And cooked, non-starchy vegetables like okra, beets, or eggplant have only about 5 grams of carbs per half cup. Even though you might focus attention on counting carbs, you also need to eat enough protein and healthy fats. Don’t skip meals, and eat healthy snacks to help keep your blood sugar under control.
Download the Manna Diet e-book for comprehensive and highly informative information on weight loss and how to eat the correct foods for ultimate health, blood sugar control and weight loss.
It has been proven that the Manna Blood Sugar Support supplement can help to control blood sugar levels to assist in weight loss by craving control and to suppress your appetite.
The Manna Blood Sugar Support helps to reduce the glycemic index of anything you eat and that is why the product can be used by people wanting to lose weight, diabetics, children with ADHD, people with hypertension and with high cholesterol.