Our friend, carb: and the crucial role that carbohydrate consumption plays in blood sugar regulation
Carbs are good.
Carbs are NOT the enemy.
There is room for carbohydrate consumption in everyone’s diet, including the newly diagnosed diabetic. In fact, it is extremely important for individuals living with a diagnosis of pre-diabetes/diabetes to CONTINUE to consume carbs, as it can be extremely dangerous to not consume any at all.
I can’t even begin to tell you how many patients/clients/individuals I have interacted with that expressed cutting carbs out from their diet entirely, due to a new diagnosis of diabetes. Why? Because society has essentially made it so everyone views carbs as the enemy. People simply assume that carbs are bad due to the fact that they directly impact our blood sugar levels. Well, as a registered dietitian I am here to tell you that carbs are GOOD— they are even responsible for providing roughly 60% of the energy that our bodies NEED to get through our day— and they play a CRUCIAL role in blood sugar regulation, especially in individuals living with a diagnosis of diabetes.
The key? Continue to consume carbohydrates, but in moderation. While the exact amount of carbs that should be consumed per meal varies from person-to-person, a good rule of thumb is to aim for somewhere between 45-60 gm/carb per meal for females, and 45-75 gm/carb per meal for males. It is also imperative to make sure to not skip meals, and to make sure to consume carbohydrates (ideally paired with a protein source) every 3-4 hours, with the goal of preventing a hypoglycemic (low-blood sugar) episode.
The prevalence of diabetes in the United States is on the rise. Experts predict that about 1/3 of our population may be living with a a diagnosis of pre-diabetes or diabetes, and some may not even know it yet. As a registered dietitian I have made it a goal of mine to remind individuals that carbs are in fact good, and that there is room for carbs in everybody’s diet, including the newly-diagnosed diabetic.
If you or someone that you know was recently diagnosed with diabetes, I highly recommend following up with an endocrinologist, a diabetes-nurse-educator, a registered dietitian, and even a pharmacist, if able. Diabetes can be a complex disease… often leading to other chronic conditions if left uncontrolled for too long. If circumstances make it so you are unable to receive treatment from professionals in this regard, you can start by following the basic tips shown below… as these are the basic tips to controlling blood sugars:
Eat at least 3 meals daily— do not skip meals
Try to eat about the same amount around the same time, everyday
Eat every 3-4 hours (ideally a carb paired with a protein)
Make sure to include carbohydrates with every meal (potatoes, bread, fruit, pasta, beans, cereal, milk, etc.)
Limit sugary drinks as much as possible (kool-aid, pop, gatorade, juices, etc.)
Increase fiber intake
Aim to have a fasting blood glucose of 80-110 mg/dL and < 180 mg/dL 2-hours after consuming meals
Aim to keep A1c < 7%
Use ‘free foods’ to help curb your hunger for carbs (examples of free foods include non-starchy vegetables)
With a doctors approval, aim to exercise for ~30 minutes daily (going on a light walk counts as exercise!)
I am going to say it one more time for the people in the back… CARBS ARE GOOD! CARBS ARE NOT THE ENEMY! Please do me a favor and reach out if you have any questions in this regard… don’t fall victim to believing the misinformation that is out there on the web/social media platforms!
Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!