Trying to make smart carbohydrate choices, but overwhelmed with information on the food labels? Below is a question from the www.FOODPICKER.org website that covers this particular issue. Read below for some useful info.
Question: I was diagnosed with type 2 diabetes last month. I’m having difficulty understanding how many carbs and sugar I can have each day. I’m finding that nearly everything contains carbs and sugar! Can you help me with this?
Response: The daily recommended carbohydrate intake is different for each person depending on activity level, prescription diabetes medications, and recommended caloric consumption. Most women need approximately 30-45 grams of carbohydrate at each meal and about 15 grams at a snack. An important point to emphasize is spreading carbohydrates throughout the day and avoiding eating an excessive amount in one sitting.
When looking on food labels, you will look for the TOTAL Carbohydrate to determine how much you are consuming in that food. Realize that foods with whole grains will have fiber in them and not raise your blood sugar levels as quickly (this is good!).
The following foods have carbohydrates:
*grains *starchy vegetables *dairy *fruit *beans/legumes
Another important tip is to always eat your carbohydrates with protein and/or good fat (plant based fats OR omega-3 fats in salmon, walnuts and ground flax seed). By doing this, you will be able reduce a dramatic rise in your blood sugar. If you were to eat carbohydrate alone, (example: crackers), your blood sugar would rise quickly- this is not healthy for diabetes maintenance.
All carbohydrates are broken down into sugars. However, many foods also have added sugar, as you may have noticed on the Ingredient List of the Food Label. Considering the TOTAL carbohydrate is the easiest way for you to determine the appropriateness of that food with your meal.
Your doctor may be able to refer you to a Diabetes Education Center or a Registered Dietitian who can provide you with more detailed information about carbohydrate counting and diabetes maintenance. They can help you develop a meal plan that will identify the recommended servings of carbohydrate at each meal. Please remember that carbohydrates are not bad, as they provide your body with energy. But you benefit the most when you consume high quality carbohydrates- whole grains and whole foods- because these foods will supply you with vitamins, minerals, and fiber as well as maintain more stable levels of blood sugar in your body.
As a last suggestion, do not be fooled by packaging that says “low sugar.” Just because it is identified as low sugar does not indicate that it is low carb. Look at the carbohydrates per serving before tossing it into your grocery cart.
