Diabetes Tip of the Day #5 – Choose your carbs wisely

Carbohydrates are blamed to be bad for diabetes but it actually isn't an enemy. You can have carbs in your diet with little planning.

After sugars, it is carbohydrate-rich foods that are thought to be the worst enemy for a diabetic. But this is only partly true, as low carbohydrate diets lack the requisite amount of fibre, vitamin and minerals in them. That said, it isn't advisable to feast on carbohydrate-rich foods mindlessly.

Carbohydrates do have an effect on your blood sugar levels, but turning to low carb diets can lead to weakness and other complications. Remember a minimum of 100 gm of carbohydrate is essential to prevent ketosis or excess fat breakdown in the body. In the absence of carbs, your body will break down stored fat to turn it into energy. If your body goes into overdrive to do this, you may experience headaches, dizziness, unhealthy weight loss and weakness. Also read about the basics of a healthy diabetic diet.

Opt for complex carbohydrate foods that are starchy in nature and are digested and absorbed slowly by the body. This helps to keep blood sugar levels in check and gives the body much needed nourishment. Foods that can be safely consumed include cereals, pulses, flour, rice and wheat noodles. Apart from these, starchy fruits and vegetables are also a good source of the same.

It is best to avoid concentrated carbohydrates in your diet like table sugar, jaggery, candies and other sweets, as they are absorbed quickly and enter the bloodstream causing a sudden elevation of blood glucose levels. But even with complex carbs remember portion control is of the essence. Also read how you can keep your blood glucose level in check with a new app.

Image source: Getty images

Reference:

Conquest of Diabetes by Diet and Exercise written by Hemraj B Chandalia and Sonal V Modi

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