TUESDAY TEACHINGS – 5 TIPS to Properly Incorporate Carbohydrates into your Diet for better Diabetes Management
Hello and welcome to today’s blog on the topic of carbohydrates and diabetes management! My name is Dr. B Jagadish, and I’m a diabetes wellbeing coach.
First, let’s start by talking about what carbohydrates are and their role in our diet.
First of all, it’s important to understand that carbohydrates are a vital source of energy for our bodies. However, it’s also important to recognize that not all carbohydrates are created equal. Some sources of carbohydrates, like fruits, vegetables, and whole grains, are packed with nutrients and can be a healthy part of your diet. On the other hand, processed and refined carbs, like sugary drinks and snacks, can lead to spikes in blood sugar and should be consumed in moderation.
When it comes to managing diabetes, it’s important to pay attention to the types and amounts of carbohydrates that you consume. This is because carbohydrates have the biggest impact on your blood sugar levels.
So, how do you properly incorporate carbohydrates into your diet as a person with diabetes?
Here are a few tips :
1. Choose complex carbohydrates over simple carbohydrates:
Complex carbohydrates, such as whole grains, beans, and vegetables, are broken down more slowly by the body, which can help keep blood sugar levels stable. Simple carbohydrates, on the other hand, such as sugar, white bread, and pasta, are quickly absorbed and can cause spikes in blood sugar.
2. Pay attention to portion sizes:
It’s important to pay attention to the amount of carbohydrates you’re consuming, as well as the type. Aim for 45-60 grams of carbohydrates per meal, depending on your individual needs.
3. Make sure to include protein and fat:
Pairing carbohydrates with protein and fat can help slow down the absorption of carbohydrates and keep blood sugar levels stable. So, be sure to include sources of protein and fat, such as nuts, seeds, and healthy oils, in your meals and snacks.
4. Don’t forget about non-starchy vegetables and fibers :
Non-starchy vegetables, such as leafy greens, broccoli, and bell peppers, are low in carbohydrates and high in fiber, making them a great choice for managing diabetes. Be sure to include plenty of these in your meals and snacks. Aim for at least 25-30 grams of fiber per day.
5. Work with a healthcare professional :
If you’re not sure how to properly incorporate carbs into your diet, consider working with a healthcare professional, such as a registered dietitian or a certified diabetes educator. They can help you create a personalized meal plan that meets your specific needs.
By following these tips, you can properly incorporate carbohydrates into your diet and better manage your diabetes.
I hope you found this information helpful! If you have any questions or would like more information on this topic, don’t hesitate to reach out. Thanks for tuning in, and have a great day!
With Best wishes
Diabetes Wellbeing Coach & Diabetes Reversal Expert
Director and Chief Consultant
Masterdoctor Wellness Group of Clinics, Odisha
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