Tag: Carbs

Diet

Keto Diet and Its Impact on PPSC

Post author By Admin
Post date October 20, 2022
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Special, customised diets to successfully manage postprandial blood sugar levels focus primarily on weight loss; hence, it may seem weird that a high-fat diet is a viable option. The ketogenic or ‘keto’ diet, which is high in fat content and low in carbohydrates, can significantly alter the way your body eventually stores and uses energy, thereby easing symptoms of diabetes.

By switching to a keto diet, your body successfully converts fat (rather than sugar) into energy. The keto diet had its inception in the 1920s as a potential treatment for epilepsy. That said, the effects of this specific eating pattern are being presently studied on those with type 2 diabetes.

A keto diet may lead to improvement into PPS (postprandial sugar) levels, while simultaneously reducing the dependence on insulin. However, the diet poses certain risks. Make it a point to discuss it with your physician or doctor before making major dietary changes, such as opting for a keto diet.

Understanding the Concept of ‘High Fat’ in Keto Diets

A substantial number of individuals with type 2 diabetes are overweight; hence, a diet rich in fats may seem unhelpful.

The primary goal of the keto diet is to prepare the body to use fat for energy rather than carbohydrates (glucose). When on a keto diet, you obtain most of your energy from fat, with minimal content from carbs.

This does not mean that you must consume saturated fats. On the other hand, fats that are healthy for the heart play a pivotal role in sustenance of overall health. Some of the most common food items that are an integral part of the keto diet include eggs, avocados, salmon, olive oil, cottage cheese, nuts, seeds, and nut butters, to name a few.

Effects on Postprandial Blood Sugar

Keto diets have the potential to successfully decrease postprandial blood sugar levels. Managing the intake of carbohydrates is obviously recommended for those with type 2 diabetes because carbohydrates convert into sugar (or glucose) and, in high quantities, can lead to blood sugar spikes.

That said, the process of counting carbs must be determined individually with the help and assistance of your doctor.

If your postprandial blood glucose levels are already high, then consumption of too many carbohydrates can be extremely dangerous.

Thus, by switching the primary focus to fats, some individuals with diabetes have experienced a fall in their blood sugar levels.

Potential Side Effects

Changing the primary energy source in your body from carbs to fat causes an increase in the number of ketones in your blood. This ‘dietary ketosis’ should not be confused with ketoacidosis, which is a severe complication that can arise in those with diabetes.

When your blood has too many ketones, you could be at an increased risk of developing diabetic ketoacidosis or DKA, which is highly prevalent in those with type 1 diabetes when blood sugar levels are extremely high. DKA can also be the fallout of a lack of sufficient insulin.

Although quite rare, DKA can manifest in those with type 2 diabetes if the ketone levels are extremely high. Being ill while simultaneously consuming a low-carb diet could also increase the risk of you developing DKA.

If you are on a keto diet, make it a point to test your blood glucose levels at various intervals in the day to ensure that they are within the target range. In addition, you must consider testing for ketone levels in your blood to ensure that you are not at risk for DKA.

Monitoring Your Diabetes When on a Keto Diet

A keto diet seems quite straightforward. In contrast to a typical low-calorie diet, a high-fat keto diet needs careful monitoring.

Your doctor will seek to monitor both blood sugar and ketone levels to ensure that your diet is not causing any untoward side effects. After your body has adjusted to the diet, you should still continue to consult your doctor once or twice a month for testing as well as adjustments of medications.

Even if symptoms are not profound, it is still crucial to ensure a postprandial blood sugar normal range. When it comes to type 2 diabetes, the frequency of testing varies. Consult your doctor and determine the most optimum testing schedule for your condition.

What Does Research Suggest?

In the year 2008, researchers conducted a study that lasted 24 weeks to determine the precise effects of a low-carb diet on those with type 2 diabetes as well as obesity.

Towards the end of the study, participants who abided by the ketogenic diet saw significant improvements in glycaemic control and reduction in medications in comparison with those who consumed a low-glycaemic diet.

A 2013 review suggested that a keto diet can lead to immense improvements in blood glucose control, A1c, and weight loss in comparison with other diets.

A 2017 study, too, found that a keto diet successfully outperformed a conventional, low-fat diabetes diet over a period of 32 weeks with regards to weight loss and A1c.

To Sum It Up:

The keto diet may offer a glimmer of hope to those with type 2 diabetes who find it extremely difficult to control their blood sugar levels. Individuals not only feel better with fewer symptoms, but also exhibit decreased dependence on medications.

References:

https://www.healthline.com/health/type-2-diabetes-ketogenic-diet

Tags Blood Glucose Levels, Blood Sugar Levels, Carbohydrates, Carbs, Diabetes, Diabetic Ketoacidosis, DKA, Fats, Keto, Ketogenic Diet, Ketones, Ketosis, Postprandial Blood Sugar, PPS

Diet

Is A Carb Restrictive Diet Safe For Diabetes Patients?

Post author By Admin
Post date July 11, 2022
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Carbohydrates or carbs are known to raise blood sugar levels more than any other foods. Therefore, reducing carbs is considered one of the best strategies to manage diabetes. However, a low-carb diet does not mean a no-carb diet. Not eating sufficient carbs can lead to the deficiency of minerals in the body and increase the risk of many diseases.

In this article, you will find out the benefits and risks of a low-carb diet and learn how you may follow it.

A Glimpse in the Relationship Between Carbs and Diabetes

When you consume foods rich in carbs, your body breaks down those carbs into glucose and raises the levels of blood glucose in the body. Your pancreas then releases insulin to help your cells absorb that glucose.

However, if you have diabetes, this mechanism does not work very well. The pancreas in diabetes patients either does not produce enough insulin in the body, or the cells in these people do not effectively react to the insulin, leading to high levels of glucose in the blood.

Carbs are not only associated with high blood sugar levels but also with low blood sugar levels. If you do not eat enough carbohydrates, your body may experience extremely low blood glucose levels, a condition known as hypoglycemia. Hence, you cannot cut carbs completely out of your diet. You can only strive for an optimum balance.

Benefits Of Eating A Low Carb Diet In Diabetes

Eating too many carb-rich foods can elevate your blood sugar levels as discussed above. Therefore, a low-carb diet is considered one of the most effective strategies to manage diabetes.

A low-carb diet has many benefits, such as:

healthy blood sugar levels
reduced food cravings
low risk of hypoglycemia
weight management
reduced risk of diabetes complications, like heart diseases and obesity
low levels of cholesterol

Risks Of Eating A Low Carb Diet

Without proper planning, eating a low-carb diet can lead to the deficiency of specific nutrients and increase the risk of many health problems such as osteoporosis, clogged arteries, etc. When a person is on a low-carb diet, they may also increase their consumption of protein, raising the risk of kidney diseases.

Furthermore, a low-carb diet can make people hungry and moody, making it difficult for them to follow this diet for long.

What Is An Ideal Carb Intake?

There is no longer a standard carb intake for diabetes patients.

Everyone has different activity levels, body weight, health goals and other diabetes complications. The carb intake depends on all these factors. Your doctor or dietitian will be the best person to decide on your ideal carb consumption.

Foods To Eat And Avoid In A Low Carb Diet

You should derive most of your carbs from healthy and natural sources like vegetables, lean protein like eggs and fish, good fats like olives and avocados, and fruits. However, remember to eat all of these foods in moderation, keeping in mind the total amount of carbs you are consuming.

Whole-grain bread, lentils, and beans also contain a high amount of carbs. However, they are rich in many essential nutrients, making them a vital part of a healthy diet. Hence, if you are following a low-carb diet, you should also eat these foods in moderation.

Additionally, people following a low-carb diet should also avoid or limit the consumption of processed and packaged foods, sugary foods like cakes and juices, white bread, alcoholic beverages, potatoes and potato chips, starchy vegetables, white pasta, etc.

Consult Your Doctor

If you are managing your diabetes through insulin or other diabetes medications, a low-carb diet may put you at a higher risk of getting a hypo. Therefore, before you start your low-carb diet, consult your doctor and dietitian so that they can adjust your medications accordingly. They will also help design a meal plan that provides all the healthy nutrients to avoid nutrient deficiency in a low-carb diet.

In Summary

If you have diabetes, a low-carb diet can help manage your diabetes better. It can regulate blood sugar levels, aid in weight loss and reduce the risk of many diabetes complications. It is especially beneficial for people who have been recently diagnosed with diabetes.

However, if you don’t follow a low-carb diet properly or eat unhealthy low-carb foods, you might put yourself at risk of many health conditions and even disrupt your diabetes management. Therefore, before trying a low-carb diet, consult your doctor and dietitian and only follow it if your healthcare team suggests it.

References:

Tags Blood Sugar Levels, Carbs, Diabetes, diabetes complications, Diabetes Patients, Low-Carb Diet, People With Diabetes

Diet

Foods To Avoid Or Limit If You Suffer From Diabetes

Post author By Admin
Post date December 7, 2021
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Diet is an important factor in diabetes management. Eating a healthy, balanced and nutritious diet helps to control blood sugar levels and lower the risk of diabetes complications such as obesity, hypertension, cardiovascular diseases, etc. A healthy diet for a diabetes patient includes all nutrients in a moderate proportion, including carbohydrates.

Although all foods may be eaten in moderation in diabetes, there are certain foods and drinks that should be avoided. Foods that are highly rich in carbohydrates can spike blood sugar levels quickly and worsen diabetes. Therefore, you should avoid eating such foods. Furthermore, foods that have trans and saturated fats should also be avoided as they can increase the risk of obesity and heart diseases in the body. Knowing what foods you should avoid in a diabetes diet can help you manage your diabetes more effectively.

Food And Drinks To Avoid If You Have Diabetes

Sugar-Sweetened Beverages

Sugary drinks or sugar-sweetened beverages are highly rich in carbs and can raise your blood sugar levels drastically. These drinks also have a high content of fructose, which can worsen the insulin resistance in your body and increase the risk of diabetes complications such as heart diseases, fatty liver diseases, etc.

Breakfast Cereals And White Bread

White bread contains processed flour and added sugar. It has a high glycemic index and can severely raise your blood sugar levels. White bread also increases the risk of obesity, which is strongly linked with diabetes. Breakfast cereals are also highly processed and can worsen your diabetes.

Packaged Snacks

Packaged foods such as crackers, candies and chips are highly processed and contain refined flour and added sugar. The high amount of calories present in them can significantly raise your blood sugar levels and worsen your diabetes. They may also increase your cholesterol and cause many diabetes complications. Instead of eating packaged foods, you may eat nuts and seeds as snacks.

Fruit Juice

Usually, fruit juices are considered a healthy option. However, this does not hold true for people with diabetes. Fruit juices are loaded with carbs and fructose that can cause insulin resistance, obesity, heart diseases, etc. Even unsweetened fruit juices have a high glycemic index. Therefore, it is advised to eat whole fruit instead of drinking juice.

Processed Meats

Processed meats such as bacon, sausages, etc contain chemical preservatives, high sodium content and saturated fats that can elevate the risk of diabetes and diabetes complications such as obesity, cardiovascular diseases, hypertension, cancer, etc. You may substitute processed meat with healthy protein options such as beans, lentils, eggs, etc.

Sweetened Yoghurt

Yoghurt is a healthy dairy option for people with diabetes. However, sweetened or flavoured yoghurts are loaded with carbs and added sugar that can spike your blood sugar levels. Therefore, you should always opt for plain yoghurt for a healthy protein-rich diet.

French fries And Other Fried Foods

If you have diabetes, you must avoid french fries. Potatoes already have a high content of carbohydrates. In addition, french fries also contain unhealthy and saturated fats that can increase the risks of obesity, heart diseases, etc. You should avoid not only french fries but also other fried foods such as chicken nuggets and fried fish.

Baked Goods

Baked goods such as doughnuts, cakes and cookies not only contain refined flour and added sugar, but also high amounts of unhealthy trans fats. Although trans fats do not raise your blood sugar levels directly, they can cause insulin resistance and lower the levels of good cholesterol in the body. This can eventually worsen your diabetes and increase the risk of diabetes complications.

White Rice And Pasta

White rice and pasta are loaded with carbs and can significantly impact your blood sugar levels. In addition, they are also low in fibres, making them an unhealthy food option for diabetes patients.

Dried Fruits

Fruits are healthy and highly beneficial for people with diabetes. They provide many nutrients including vitamins and potassium. However, when fruits are dried, the loss of water results in a higher concentration of these nutrients, including sugar. This can raise the levels of blood sugar in your body. Therefore, you should try to avoid eating dried fruits such as raisins. Instead of dried fruits, their fresh counterparts should be eaten.

Note: Ensure to consult your healthcare provider or dietitian before making any changes in your diet.

References:

Tags Avoid, Blood Sugar Levels, Carbohydrates, Carbs, Diabetes, diabetes complications, Diabetes diet, Foods, Packaged and Processed foods

Diet

Is It Necessary To Cut Carbs For A Diabetes Diet?

Post author By Admin
Post date December 7, 2021
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Carbohydrates play an important role in managing diabetes. In diabetes, the body is not able to effectively process carbohydrates for energy, causing blood sugar levels to rise. Therefore, it is extremely important to limit and cut down on carbs to control blood sugar levels as well as manage diabetes complications such as obesity and heart diseases. However, a drastic cut in carbohydrates may also cause hypoglycemia. Therefore, diabetics need to strike a balance of carbohydrates in their diet. Eating a healthy low-carb diet that can provide all the essential nutrients is ideal for people with diabetes.

What Are The Benefits Of A Low-Carb Diet In Diabetes?

Controlled Blood Sugar Levels

People with diabetes cannot process carbohydrates easily, causing a spike in blood sugar levels of the body. Therefore, cutting down on carbs is essential to control the blood sugar levels of the body.

Reduced Risk Of Diabetes Complications

Diabetes often leads to many health complications such as cardiovascular diseases, obesity, hypertension, etc. A low-carb diet can vastly help in reducing cholesterol levels and boosting heart health. It can also help to prevent obesity, hypertension and many other diabetes complications.

Reduced Medications

Fewer carbohydrates in a diet may lower the body’s requirement for insulin, helping in reducing medications for diabetes. However, a low-carb diet should be followed only after consultation with a doctor as it may cause hypoglycemia.

Improved Brain Health

When blood sugar levels are too high, they may affect the ability to think clearly. By controlling blood sugar levels in the body, a low-carb diet helps in relieving brain fog and improving the clarity of thinking.

Increased Intake Of Vegetables And Nutrients

A healthy and nutritious low-carb diet will include more non-starchy vegetables such as spinach and tomatoes. These vegetables provide a range of nutrients to the body and help in managing diabetes as well as preventing heart diseases and cancer.

Are There Any Carbohydrates That Diabetics Can Have?

People with diabetes need to limit their carb intake. However, cutting carbs does not mean avoiding carbohydrates altogether. Carbohydrates are important to provide energy to the body. Diabetics should try to consume good carbohydrates that help them stay healthy. They should eat unprocessed and non-starchy vegetables such as lettuce, broccoli, and tomatoes. These vegetables have lower levels of carbohydrates and are rich in fibre, making them ideal for a diabetes diet. They may also include starch in the diet in a limited quantity. Starchy carbohydrates include fruits such as apples, blueberries and strawberries; vegetables such as corn, sweet potatoes and pumpkins; and legumes such as black beans, kidney beans and green lentils.

What Carbohydrates Should Diabetics Avoid?

People with diabetes should try to avoid refined and highly processed carbohydrates that have added sugars in them. Some examples of these foods are sugar-sweetened beverages such as soda and juice; snacks such as cakes and cookies; processed and refined grains such as white bread, etc.

How Many Carbohydrates Should A Diabetic Have A Day?

Although it is essential to cut carbs in diabetes, a certain quantity of the nutrient is essential for the body. Carb intake for each person is different. It depends on their age, activities, body weight, health complications, etc. There is no specific quantity of carbohydrates that can be recommended for all diabetes patients. Therefore, you must consult your doctor to discuss the ideal intake of carbohydrates for you. Ideally, a person with diabetes should try to eat carbohydrates that can provide half of the total calories required by their body.

How To Cut Carbs In Your Diet?

Choose the low-carb alternatives to food. For example, instead of having fruit juice, eat the whole fruit.
Take into consideration the glycemic index and glycemic load of the foods you eat. This will help you consume foods with good carbohydrates that do not raise your blood sugar levels drastically.
Follow the diabetes plate method to take a balanced proportion of all essential nutrients, including carbohydrates.

Risks And Complications Of A Low-Carb Diet

Eating a low-carb diet is necessary to control blood sugar levels and manage diabetes. However, if not properly planned, low-carb diets can also cause various complications.

Eating fewer carbohydrates may result in hypoglycemia. Hypoglycemia is a life-threatening situation that occurs when blood sugar levels drop too low.
In a low-carb diet, a person may end up eating large amounts of proteins. This may cause problems such as kidney diseases, osteoporosis, clogged arteries, etc.

Therefore, you must consult your doctor before following a low-carb diet. Your doctor will help you assess how many carbs you need to cut down without causing complications.

References

Tags Blood Sugar Levels, Carbohydrates, Carbs, Diabetes, Diabetes diet, diabetics, Low-Carb Diet

Diet

Carbs and Diabetes Healthy Diet

Post author By Admin
Post date July 21, 2021
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Get To Know Your Carbs For A Diabetes Healthy Diet

Keeping a check on your carbohydrate or “carb” intake is the key to manage diabetes successfully. Hence, you should know your carbs. There are three major types of carbs:

Sugars: Sugar could refer to the natural sugar present in fruits and milk or the added synthetic sugar to soda and several other packaged food items.

Starches: This form of carbs is present in oats, wheat, and other whole grains. There are also starchy vegetables such as potatoes and corn. In addition, lentils, peas, and dried beans, too, contain starch as the primary type of carbs.

Fiber: This type of carbs is the predominant component of plant foods that are not digested but help in the process of digestion by providing roughage, eventually keeping you healthy.

Sugars and starches raise blood glucose levels, but fiber does not. Thus, carbs and diabetes are associated.

Diabetes Counting Carbs And Sugars

There is a role played by carbs in diabetes management. Counting your carb intake by keeping a track of all the carbs present in your meals, drinks, and snacks can help you phenomenally in matching your activity level as well as diabetes medications to the food you consume. Scores of people with diabetes minutely count carbs for better management of blood sugar levels. This process can also help them in the following ways:

Staying healthier and better for a longer period

Improvement in the quality of life

Prevention of the likelihood of diabetes complications such as diabetic nephropathy, diabetic retinopathy, cardiovascular disease, and stroke

If you take insulin during mealtimes, you may need to count carbs to accurately match your dose of insulin to the number of carbs present in your foods and drinks. The need to intake additional insulin may also arise if your blood glucose levels are higher than the target while eating.

Added Sugar Could Be Hidden In Your Food

Sugars are added to several food items during the processing stage, and added sugars mean added carbs that can spell doom to your diabetes management. Some of these food items include spaghetti sauce, yogurt, bread, and salad dressing, to name a few. To spot hidden sugars, you need to peruse the ingredient list on the food label thoroughly, searching for words that end in “ose” (such as maltose and fructose) and any name that includes “juice” or “syrup.”

How Does One Measure Carbs?

Carbs are measured in grams. When it comes to packaged foods, you can find out the total grams of carbs on the nutrition facts label. You can go through this list or make use of a carb-counting app to know the total grams of carbs that are present in your food items and drinks.

When it comes to meal planning for diabetes, 1 serving of carbs amounts to approximately 15 grams. This is not always the same as what you consider as a food serving. For instance, most individuals would count a baked potato as 1 food serving. However, with approximately 30 grams of carbs, the same potato counts as 2 servings of carbs.

How Many Carbs Should One Consume?

There is no one-size-fits-all answer because everyone’s body is different. The amount of carbs that you can intake and simultaneously stay within the targeted blood sugar range will eventually depend on your age, weight, level of physical activity, and several other factors.

On average, individuals with diabetes must aim to obtain nearly half of their needed calories from carbs. This means that if you normally consume 1,800 calories a day to successfully maintain a healthy weight, nearly 800-900 calories must come from carbs. With each gram of carbs providing nearly 4 calories, it is advisable to keep the carb intake at approximately 200-225 grams a day. Try to consume approximately the same amount of carbs at every meal to maintain steady blood sugar levels throughout the day.

The Final Word:

Consult a dietitian regarding the right amount of carbs needed by you. Ensure that you update your meal plan if there is any change to your required calorific intake. For example, being more physically active will increase your requirement for carbs. Ask your dietitian about tasty and healthy recipes that can assist you in staying on top of your carb intake. This will also make It much easier for you to manage your blood glucose levels.

Reference Links:

https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html

Tags Calories, Carbohydrates, Carbs, Diabetes, Fibre, sugar