Undoing Diabetes without Coming Undone by The Editors of Prevention

Author:The Editors of Prevention [Prevention]
Language: eng
Format: epub
Publisher: Rodale
Published: 2011-05-12T16:00:00+00:00

Cars run on gas. Humans run on carbohydrate—it’s our preferred source of fuel. Nutrient-rich and fiber-packed, complex carbohydrates burn “cleaner” than refined carbohydrates. As a result, we run better—have more energy, fewer cravings, and better blood sugar control. We tend to stay slimmer, too.

Each human body is a unique machine, and each requires varying amounts of carbohydrates to run at its peak. The optimal amount depends on weight, age, activity level, and other factors. In general, however, carbohydrates should make up from 40 to 60 percent of your daily calories. That means if you consume 1,500 calories a day, 600 to 900 of them should come from carbohydrates.

Fittante prefers to think in terms of carbohydrates per meal rather than a daily percentage. Women with type 2 diabetes can typically consume from 30 to 60 grams of carbohydrate per meal and 15 per snack, she says. Most men with diabetes can handle 30 to 75 grams of carbohydrate per meal and 15 per snack. To keep your energy high, don’t drop below 130 grams of carbohydrate a day.

Grains and grain products are our primary source of carbohydrates, so it’s important to select the most nutrition-packed varieties. Because whole grains pack more vitamins, minerals, fiber, and health-promoting plant chemicals than processed grains, experts recommend making half of your daily grain servings whole grains or foods made from them.

While making the switch from refined to complex carbs may take some getting used to, the benefits to blood sugar, heart health, and weight control are enormous. Some swaps are simple: Trade white rice for brown. Replace pasta, breads, and cereals made with white flour with whole grain varieties. (You can start with half whole grain pasta and half white pasta.) Explore your local natural-foods store for more exotic whole grains, such as bulgur, wheat berries, amaranth, and quinoa and whole grain breads, crackers, tortillas, and breakfast cereals. Add dried beans and lentils to your soups, chili, and stews—they’re an excellent source of fiber.

However, even healthy carbohydrates can push up blood sugar levels and add extra calories when they’re eaten in too-large quantities, so watch how much you dish out. Later on in this chapter, you’ll learn a portion-control method that works every time.

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