In school I learned that carbohydrates are starches and sugars that our bodies use for energy and building blocks. They are an important part of a healthy, functioning body, but what’s the deal with diabetics and carbs?
Carbohydrates are changed into glucose (sugar) in our digestive system and in order to get that glucose (energy) to all the cells of the body, it is circulated by the bloodstream. Here’s where the complicated relationship with diabetes comes in…
If you have ever heard a doctor or specialist refer to insulin as a ‘key’- this is exactly where and why. Basically insulin works in the blood to help glucose move into the cells that need it. Insulin ‘unlocks’ the cell, allowing glucose to move into the cell and out of the blood. (This is how insulin magically lowers blood sugar levels!).
There is a need to monitor the amount of simple sugar you have but also to be aware that some of these foods are really quite healthy- carbs are not just bread and pasta and chips. Fruits and yoghurt are also carbohydrates as well as beans/legumes and squash.
While our bodies do need carbs (glucose) for our brains to function properly, it’s important to know how much is right for you. Best to talk to a dietitian or a diabetic specialist who can assist you in figuring that out. Some diabetics cut out, or way back, on traditional carbs and rely more on the body changing fats and proteins into usable glucose for energy (FPU). From what I have read so far, cutting carbs out completely (or down to a very small amount) is used more by type 2 diabetics.
For me, my dietitian suggested 2-3 carb servings per meal with three, one serving snacks throughout the day. That was a good place for me to start because when I was diagnosed I was used to eating probably double what I should’ve been and needed to relearn portion sizing. I was symptomatic for a couple of months without realizing it. I was eating constantly and losing weight as my body had started breaking down my muscle for energy- that insulin ‘key’ had stopped working so my blood sugar levels were rising but the cells could not access my blood stream for this source for energy, so started breaking down fat and muscle for energy.
Totally crazy what the body will do to itself to try and keep functioning!!
Also, it is very important to realize that different amounts of different carbohydrate choices can equal one ‘serving size’ (one serving is equal to 15 grams of carbs). For example, one serving can be 1/3 cup of rice, or 1/2 cup of quinoa, or one medium apple.
It is also important to know which foods are higher or lower on the glycemic index as this shows how quickly different carbs/sugars will have an affect on blood sugar levels.
This can be super overwhelming but don’t be afraid of it. Try different things out, but also be kind to yourself. And maybe you may have a party or dinner out and want a piece of cake or such- we’re not saints, just diabetics! Make healthy choices but also give yourself a little love sometimes and have that ice cream sandwich- just be prepared with extra insulin or maybe a longer walk/run/cycle.