What about Carbs?

A lot of people believed that one of the main drawbacks of common Indian diet is the excess consumption of carbohydrate. In India, rice or wheat are using for preparing most of the dishes. Along with that vegetables, legumes, meat, poultry, fish or eggs are used in smaller portions as side dishes. The main role of these side dishes are to add spice and taste to the main dish. But now the concepts have being changing.

Now experts saying that foods which are rich in carbohydrate are essential for a good nutrition in diabetes.

HOW IS IT EFFECT?

The carbohydrate present in the foods is the only nutrient that make a higher impact on the blood glucose level. Insulin plays the main role in controlling our blood glucose level. The balance between carbohydrate that we taken and insulin produced by our body or taken as medication impacts blood glucose level and diabetes control.

What type of foods contain carbohydrate?

All the foods that we have taken won't give us the adequate nutrients, which are essential for our body. The amount of nutrients varies in different foods. The three essential nutrients that we need are carbohydrate, fat and protein. Most of the calories in foods shown, are from carbohydrate. Some of these foods contain good or healthful carbs, and other containing less-healthful carbs.

A food containing Good/Healthful carbohydrate

Carbohydrate containing foods which are rich in vitamins, minerals and fiber, helps us to avoid empty calories from added sugars. These are comes under the line of healthful carbohydrate foods. Similar servings of related foods may surprise you nutrition wise. For example, 1/2 cup of orange juice with pulp (fiber) and enhanced with calcium offers more nutrition than 1/2 cup of orange drink, which gets most of its calories from corn syrup. Taking fiber is a healthy way to lose weight and at the same time to keep maintaining a good digestion. Having a healthful carbohydrate instead of less-healthful carbohydrate is considered as smart eating.

Carbohydrate rich foods

Samples of foods with Healthful Carbohydrate (little or no added sugar)

• Bran cereal.
• Beans.
• Popcorn.
• Berries.
• Pear.
• Whole grain pasta.

How much carbohydrate do you need to get your essential vitamins, minerals and fiber?

Most of the experts suggest that you get 45-65 percent of your calories from carbohydrate sources. If you eat less carbohydrate, especially if you take lesser than 1,500 calories daily, won't gives you the needed nutrients. Eat unrefined, nutrient-rich foods containing carbohydrate - whole grain, unprocessed and fiber-filled foods rather than refined starches and sugar-added foods and drinks, which contains few nutrients and lots of calories. "Even while eating out, you have to be smart and work around what you get. Increase your intake of vegetables, for instance".

Setup Your Meal

Skipping your meals is not at all an easy way for weight loss or blood sugar control. Instead of that, go through this tips and find it's working.
1. Get your morning blood sugar reduced.

While we're sleeping, our cells use up the glucose from our last meal and the liver sends more glucose into the blood. In type 2 diabetes, the liver can't able to find, there is already more than enough glucose present. "Our fasting blood sugars have much more to do with your liver and hormonal functions, that what you ate for dinner last night." Taking a breakfast which is rich in carbohydrate, tells the liver to stop releasing glucose. And that helps you to make a lower fasting sugar level.

Plan for three meals daily, which contains at least three food groups (like the protein, starch, and vegetables)


2. Make your levels steady.

Eating foods irregularly can have you "ups and down's between normal blood sugars and high blood sugars". A regular meal can give you a fixed rise in your blood glucose. If you're taking any kind of blood glucose-lowering medications, skipping meals or eating too little can cause a severe decline in your blood glucose level. Foods, especially carbohydrate rich foods, over three meals a day (and snacks if you want them) helps you to maintain steady blood glucose levels.

Feel tired or thirsty? A glass of water and a bit of exercise may help you to beat fatigue.

3. Quit fatigue and boost up your energy.

If you love to have a snack, recommends that you enjoy a small amount of carbohydrate to keep energy levels up and enough protein to help you feel full. "A healthy snack might not give you instant energy,"but it can makes a big difference - you no longer feels fatigue as you used to."

4.  Find the patterns in your blood glucose results.

It find's little hard to sort out the causes of high and low blood glucose and to determine your best eating, exercise,and medication strategies. If your blood glucose levels are unpredictable, eating similar amounts of foods at particular times a day and keeping accurate records of the results will help you and your health care provider to identify the type and guide adjustments to your treatment plan. Eating randomly makes it hard to find the type and to control blood sugar levels.