of vitamins and minerals needed for health, choose a wide variety of wholesome foods.
Chapter 4 focuses on carbohydrates because carbs have the most profound effect on blood glucose, also known as blood sugar. There, you get a behind-the-scenes tour of carbs’ journey through the body. You find out how carbohydrate foods are digested, turn into glucose, and are absorbed into the bloodstream. You also track the glucose through the system and discover why insulin, “the key to the cell,” is required for proper fuel usage.
Glucose is so critical for human function that the body stockpiles glucose in the muscles and the liver. The storage form of glucose is glycogen. Glycogen reserves can be tapped into when the body is running low on glucose. If glycogen reserves become depleted, the liver will make glucose from scratch (but it may cost you a little muscle tissue … because you can’t make something from nothing).
Diabetes interrupts the delicate balance of glucose regulation. Managing dietary carbohydrate intake is one of the most important lessons when learning to self-manage your diabetes. It’s not only the amount and timing of the carbohydrate (see Chapters 6 and 8); it’s also the quality of the carbohydrate and what it’s mixed with (see Chapters 10, 11, and 12). In the bigger picture, carbs must be balanced with medications and exercise. Table 1-1 lists the most significant variables affecting blood-glucose levels for people with diabetes.
TABLE 1-1 Variables Affecting Blood-Glucose Regulation
Nutritional needs and diabetes management strategies change and evolve through all ages and stages of life. Chapter 17 provides specific tips for managing diabetes in childhood, during pregnancy, and into the golden years.
Carbs have been getting a bad rap lately. Many people are swept up in the notion that carbs are fattening or carbs are bad. Perhaps the pendulum has swung too far, causing some diets to be too low in carbs and excessive in protein or fat. The human body has basic needs, and glucose is one of them. Carbohydrates provide glucose, which is the preferred fuel source for the brain, nervous system, and muscles. For the sake of your health, it’s important to find a happy medium … a little carb equilibrium.
What all carbs have in common is their chemical make-up. Simple carbohydrates and complex carbohydrates are made out of the same basic building blocks: sugar molecules. Chapter 3 boils it down into super simple chemistry concepts; a preview is just ahead. In this section I also talk about the nutrients in carbs and other food groups.
Introducing the so-called simple carbs
Imagine a pile of Legos. Lego blocks can exist separately or be snapped together in pairs. Those would represent the “simple” carbohydrates, which are single or double sugar molecules. The sugars in fruit are single sugars, while lactose, the sugar in milk, is a double sugar molecule. White sugar, brown sugar, honey, and syrups are simple carbohydrates too, but they don’t offer the same health benefits as fruit, milk, and yogurt. Spoon for spoon, most sugars and syrups have similar amounts of carb. Agave nectar is a natural carb-containing sweetener that has less impact on blood-glucose levels if used in moderation.
Desserts that contain sugar alcohol can claim to be “sugar free,” but they typically have as many carbs and calories as their sugar-containing counterparts. Chapter 12 sorts through the many sugars and alternative sweetening agents, and separates fact from fiction when it comes to carb-free sugar substitutes.
Catching up on complex carbs
Consider again the Lego analogy introduced in the preceding section. If you connect many Lego pieces together, you can build complicated structures. The same thing is true of starches; starches are complex carbs that are made out of many sugar molecules. Fiber is also considered a complex carb, but it doesn’t digest. Chapters 3 and 16 fill you in further on fiber facts.
Noting the nutrition in carb food groups
Carbohydrates are found in many healthy, nutrient-packed foods, including grains, legumes, whole-grain breads, starches, milk, yogurt, fruits, and vegetables. Beware of sweets and desserts, though. They are usually high in sugar (and oftentimes fat) and don’t offer much in terms of nutrition. Desserts and processed snack foods can contribute to weight gain and health problems if eaten in excess. Chapter 13 shows best-bet options in all food groups and even helps you figure out how to have a little dessert when you have diabetes; the key is moderation.
Fruit is packed with nutrition, but you can’t ignore that it’s a simple sugar and that too much of a good thing isn’t good anymore. Fruits should be enjoyed in smaller serving sizes and one portion at a time. Chapter 11 specifically addresses fruit juice and sugary soft drinks and makes a convincing case against consuming your carbs in liquid form.
A balanced diet includes an appropriate amount of carbohydrate, protein, and fat and adequate intakes of all key vitamins and minerals. Some vitamins and minerals are found across a wide array of food choices, while other nutrients are unique to specific foods. Cutting out entire food groups cuts the nutrition in those groups. For example, vegetarians need to focus on getting adequate intakes of protein and iron. In addition, vegans must seek out vitamin B12 and calcium. When people try to avoid carbs, all kinds of nutrition red flags go up.
