It is good for diabetics to know the different types of carbohydrates, but it is more important for them to control the amount they consume.
Whether it is bread, rice, pasta or beans, it is important for diabetics to manage the amount of carbohydrates in their diet.
Over-consumption of carbohydrates will upset blood glucose levels, which they need to strictly control. It can lead to heart, eye and nerve damage in the long run.
To keep blood glucose levels under control, it is important for diabetics to understand how carbohydrates work in the body and which type they should consume more of.
There are three main types of carbohydrates: sugars, starches and fibre.
Sugars are converted into glucose quickly in the body and are known as simple carbohydrates. Examples include fructose (fruit sugar) and the sugar added to make a cookie.
Starches and fibre are known as complex carbohydrates. Rice, corn and barley are commonly eaten sources of starch. Fibre can be found in nuts and whole grains.
Many complex carbohydrates are digested more slowly. This helps to control overall blood glucose levels. They also contain nutritional benefits such as vitamins, minerals and phytochemicals that are rarely present in simple-sugar foods, said Mrs Magdalin Cheong, the chief dietitian and senior manager at the dietetic and food services at Changi General Hospital.
Still, the division of carbohydrates into two general groups – simple and complex – does not adequately show how the food is processed by the body, said a statement from the website of the department of nutrition at the Harvard School of Public Health.
For example, white bread is considered a complex carbohydrate due to its starch content, but the body converts this starch to blood sugar nearly as fast as it processes pure glucose, it said.
In contrast, kidney beans – also a complex carbohydrate – are digested more slowly, causing a more subtle change in blood glucose levels.
The glycaemic index (GI) – which divides food into three levels: low, medium and high – is a good indicator of how carbohydrates work.
Low GI foods are digested slowly and release glucose gradually into the bloodstream, said Ms Bibi Chia, the head dietitian at Eat Wise, a nutrition and dietetics consultancy. They are also known as slow-release carbohydrates. Examples include oatmeal and most types of beans and legumes.
High GI food can cause spikes in blood glucose. These include french fries and white bread.
However, not all low GI foods are good, said Ms Chia. For example, chocolate has a low GI, but has little nutritional value.
Similarly, many nutritious foods have a higher GI than their nutritionally poorer counterparts. A chocolate bar has a lower GI than parsnips, carrots and oatmeal.
Use of the GI should be balanced with basic nutrition principles – like choosing a variety of healthy foods and eating foods that are less nutritious in moderation, said Ms Chia.
Noting a food's GI is only one aspect of diabetes management. People with diabetes should also take note of the total amount of carbohydrates they have eaten as this has a greater effect on blood sugar levels than the type of carbohydrates consumed, she said.
Work with your dietitian to create a meal plan that is suitable for you. "There isn't a single food, meal plan or diet that works for everyone with diabetes," she added.
By: GERALDINE LING
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