Understanding how different types of carbohydrates you eat influence your relationship with type 2 diabetes can help prevent diabetes from developing and put you on a path to wellness.
While diabetes exists in many forms, type 2 is the most common, and for the most part, avoidable. Proper carbohydrate intake is crucial to prevention. Carbohydrates are digested faster than both protein and fat, which in turn makes them a preferred source of energy.
Let’s start with the basics.
Did you know that carbs are classified as sugar, starch, and fiber in different foods? Even more specifically, foods with sugar are split into two categories called simple and complex carbohydrates. Each of which offers varying detriments and benefits to the body.
Type 2 diabetes is developed when an individual has too much sugar in their blood. If not closely monitored, a diagnosis can quickly progress to heart complications, kidney problems, and nervous system damage.
The easiest way to avoid this is by managing the type of carbohydrates you put into your body. Tracking carb consumption habits is the key to knowing what to cut or substitute from your diet to avoid type 2 diabetes.
Not sure where to start? Here’s a breakdown of what to look out for:
Simple Carbohydrates and Type 2 Diabetes
Simple carbohydrates are small sugars found in processed foods high in refined or added sugar. Due to reasonable pricing and long shelf lives, processed foods have taken over grocery stores today.
The main concern surrounding the consumption of processed foods is the added sugars like high fructose corn syrup. Your body digests simple carbohydrates quickly, causing your blood glucose to spike within 20-30 minutes, leaving you with a sudden burst of energy that’s followed by fatigue.
Over time, your blood sugar won’t regulate properly, therefore, increasing your chances of eventually being diagnosed with diabetes. Here is a list of different names sugar is called in ingredients lists:
- Sucrose
- Brown Sugar
- Raw Sugar
- High Fructose Corn Syrup
- Corn Syrup
- Dextrose
- Glucose
- Fructose
- Maltose
- Malt Sugar
- Syrup
Reading Food Labels to Prevent Type 2 Diabetes
Reading food labels is one of the first steps in being more aware of the foods you are eating and what really lies within them.
When reading food labels with a diabetes mindset, know that ingredients are listed in descending order according to weight. This means that the heaviest ingredients are listed at the top and the lightest are listed more towards the bottom. Be on the lookout for ingredients that promote heart-health, such as:
- Whole-wheat flour
- Oats
- Walnuts
- Beans
- Flax seed
- Olive oil
- Soy
You’ll want to look at the total carbohydrates in a food. But it doesn’t end there. Looking at what makes up those total carbohydrates is important, too. Look for foods with more fiber and less added sugars.
Mentions of sugar, syrup, and ingredients ending in o-s-e often indicates simple carbohydrates, or added sugar. Refer to the list above for common ingredients in processed foods, or you can read my post on sugar that includes 62 different names for sugar to look out for.
Complex carbohydrates and Blood Sugar Levels
Complex carbohydrates have more nutrients that offer positive benefits to your body. Increasing your intake of foods that are high in complex carbs can help to maintain safe and normal blood sugar levels for the long term. These carbohydrates digest more slowly because they’re a much bigger molecule than simple sugars.
While digesting, you use the benefits of the essential sugar, vitamins, and other nutrients they offer the body, making you full for longer. See the difference between complex and simple carbohydrates?
As carbohydrates are your body’s desired source of energy, knowing which carbs to eat is crucial. Below are some essential complex carbs that you can incorporate into your daily diet that will help regulate your blood sugar for the long-term:
- 100% whole wheat bread
- Broccoli
- Carrots
- Apples
- Berries
- Bananas
- Beans
- Seeds
Diabetes Symptoms and Blood Sugar Levels
Once you know how to fuel your body properly with complex carbohydrates, another step to take in diabetes prevention is knowing the symptoms of diabetes and what normal blood sugar levels are.
Some of the signs and symptoms of diabetes include frequent urination, excessive thirst, fatigue, unintentional weight loss, increased hunger, blurred vision and/or numbness or tingling in your hands or feet.
Blood sugar levels in your body can vary depending on the time of day, food intake, stress and more. Being able to see and understand blood glucose levels allows you to adjust the carbohydrates in your diet. This way, you can ensure you are actively making choices to keep your body performing it’s best to keep blood sugar levels within a normal range.
If you don’t have prediabetes or type 2 diabetes you don’t need to be checking your blood sugar levels each day, but knowing the general normal blood sugar ranges can be helpful.
Common levels include:
Fasting blood sugar
- Blood sugar without diabetes: 70-99 mg/dl
- blood sugar with diabetes: 80-130 mg/dl
Blood sugar 2 hours after a meal
- Blood sugar without diabetes: less than 140 mg/dl
- blood sugar with diabetes: less than 180 mg/dl
HbA1c, or average blood sugar over 2-3 months
- Normal for someone without diabetes: less than 5.7%
- Someone with diabetes: less than 7.0%
As you can see, ranges fluctuate depending on different variables. Being aware of your blood sugar levels is important so you can prevent type 2 diabetes from developing. Getting your annual exam from your doctor is a vital part in screening and prevention.
Type 2 diabetes does not have to be an inevitable diagnosis if you are at risk. The moment you become educated, you can make the necessary changes to give your body what it needs to thrive.
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