Carbs, Fiber, Protein + Fat
You might be thinking, "Wait a minute...I thought we only had to worry about carbohydrates?" Well, Diabetes is a little more complex than that. I know, I know. Carbohydrates are complicated enough. If you are brand new to Diabetes, check out our FREE Carb Counting Science course before continuing here.
Alright, let's dig in. Carbohydrates, Fiber, Protein, and Fat are what we call Macro Nutrients. They are the nutritious components of your food that your body needs for energy. If you are new to this concept, working with a registered dietitian nutritionist (RD/RDN) for an individualized nutrition therapy program specifically for you is a great place to start. It is recommended to find an RD/RDN who is experienced in Diabetes care specifically. An individual nutrition therapy plan can help lower your hbA1c, reduce weight, decrease cholesterol, and save money. Plus, a bonus is that your insurance should adequately reimburse your visit to an RD/RDN.
Let's break each of these categories down a bit.
CARBOHYDRATES + FIBER
Carbohydrates are your body's main supply of energy. There are three different types of carbohydrates, sugar, starch, and fiber.
When looking at carbohydrate labels, you should look for sources high in fiber and unprocessed. A good rule for high fiber is at least 14 grams of fiber per 1,000 kcal. Your meal plans should emphasize nonstarchy vegetables, fruits, whole grains, and dairy products with minimal added sugars.
Carbohydrate counting and the Glycemic Index impact are great tools to measure the effects of carbohydrates on your individual insulin needs. Another excellent resource for finding carbohydrate counts is the CalorieKing food search app, which allows you to find calorie, fat, carbohydrate, and protein counts for over 150,000 foods.
PROTEIN
Protein, or Amino Acids, help your body repair and build itself. Proteins do not break down into glucose like carbohydrates. However, protein can increase your insulin response without increasing plasma glucose concentrations.
It is important to remember that high protein sources should be avoided when treating or preventing hypoglycemia.
FAT
Fat slows down your digestive process. When eaten in small amounts, Fat minimally affects your blood glucose levels. But when consumed in large quantities, Fat can cause insulin resistance, which may lead to a prolonged high blood glucose level.
Fat is an essential macronutrient for your body. Eating food rich in EPA and DHA (fatty fish), and ALA (nuts and seeds) improves glucose metabolism and lowers your risk for cardiovascular disease.
TAKEAWAY
The combination of carbohydrates, along with fiber, protein, and fat, helps promote more stable glucose levels by slowing down the digestion of carbohydrates and delaying their absorption into your bloodstream. This slow absorption helps prevent spikes in blood glucose levels after you eat.
So while carbohydrates are essential to look at, other factors can cause an impact on how your blood glucose levels respond to those carbohydrates. Sounds about like everything else in the Diabetes world, doesn't it?
#diabetes #nutrition #carbs #fiber #protein #fat #healthyliving #education
The Diaspense website and blog are solely educational. The information included on the site is not a substitute for professional medical advice, examination, diagnosis, or treatment. Seek the expert advice of your physician or another equally qualified healthcare provider before altering your diet, changing your exercise regimen, starting a new treatment, or changing your existing treatment.