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Counting carbohydrates (“carbs”) is an important aspect of living successfully with diabetes.
After all, carbohydrates are digested by the body into glucose, which increases blood sugar levels.
However, there are many different types of carbohydrates, both simple and complex.
In this article, we explore the differences and similarities between simple and complex carbohydrates, as well as what you need to know about incorporating them into your diet.
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What are carbohydrates?
Carbohydrates are sugar biomolecules composed of carbon, oxygen, and hydrogen.
Carbohydrates are one of the most important nutrients, along with proteins and fats. three major nutrients in the human diet.
They are essential for many biological processes in the body, such as:
- supplies energy to muscles
- energize the brain
- enables fat metabolism
- Prevents proteins from being used for energy (so they can be used for tissue repair and maintenance)
dietary fiber, starch, sugar It’s all carbohydrates.
Everyone needs carbohydrates to live, and carbohydrates are the body’s preferred energy fuel.
What foods contain carbohydrates?
Although many foods contain some amount of carbohydrates, carbohydrates are primarily found in the following foods:
- fruit
- vegetables
- Grain/Starch
- legumes
- Dairy and milk products
- processed food
Additionally, processed foods with added sugar also contain carbohydrates.
Most “sugar-free” snacks and candies also contain some amount of carbohydrates.
Pay attention to sugar and overall carbohydrate content when choosing snacks, and make it a habit to check the nutrition label on packaged foods before consuming.
Why is carbohydrate tracking important for diabetics?
In diabetes, the body does not effectively manage glucose levels in the blood, often due to insufficient production or action of insulin, an essential hormone that transports glucose into cells for energy use. becomes difficult.
I’ve consumed it all carbohydrates turn into glucose Accurately tracking blood sugar levels during digestion and adjusting insulin and other diabetes medications accordingly is important to keeping blood sugar levels within target ranges.
Therefore, it is important for diabetics to consider the total carbohydrate content when planning their meals and adjust the dosage of their medications if necessary.
In people with diabetes, fat and protein It can also affect blood sugar levels. However, the effects are generally less immediate compared to carbohydrates. Further research is needed to determine safe and effective formulations of medications that take these macronutrients into consideration.
It is important to note that insulin is required for survival even on carbohydrate-free days, making regular insulin dosing a key component of many diabetes management plans.
What is the difference between simple and complex carbohydrates?
There are two main types of carbohydrates. simple and complex.
Fiber and starch fall into the complex carbohydrate category, while sugar falls under the simple carbohydrate category. The nutritional value of a food is influenced by the proportions of these components.
simple carbohydrates
Simple carbohydrates, found in foods such as table sugar, candy, syrups, and fruit, are made up of short chains of sugar molecules that provide a rapid release of energy and cause a rapid rise in blood sugar levels.
This is why simple carbohydrates, such as candy and juice, are often used to treat hypoglycemia (low blood sugar).
complex carbohydrates
Complex carbohydrates, on the other hand, found in foods such as whole grains and whole grain products, legumes, fruits, and vegetables, are made up of longer chains of sugar molecules and therefore take longer for the body to break down. Masu.
As a result, energy is released more slowly and blood sugar levels rise more slowly and stabilizingly over time.
Are some types of carbohydrates healthier than others?
Not necessarily. It all depends on your body’s needs at the time.
For example, “carbohydrate loading” containing complex carbohydrates like whole grain pasta is often recommended the night before a marathon. The idea is that your body stores excess glucose from these carbohydrates in your liver and muscles and releases it as energy when you need it most during your run. In this regard, complex carbohydrates have an advantage over simple ones.
On the other hand, if you have symptoms of hypoglycemia, consuming simple carbohydrates, such as candy, can be more effective than consuming complex carbohydrates, such as whole-wheat pasta, because they raise blood sugar levels more quickly.
It’s important to realize that nutritious foods can contain both types of carbohydrates. Fruits and vegetables contain simple and complex carbohydrates, while foods such as brown rice and whole wheat products contain primarily complex carbohydrates.
Additional examples of foods containing simple and complex carbohydrates are listed below.
Foods high in simple carbohydrates:
- fruit juice
- candy
- syrup
- Whole fruit (natural sugar form)
- Milk and other dairy products (which naturally contain the simple sugar lactose)
- sweet drink
- Baked goods and sweets containing sugar
- Some vegetables (in the form of naturally occurring sugars)
- Most common hypoglycemia treatments (glucose tablets, gels, cake icing, etc.)
Whole fruits and some dairy products also contain simple sugars such as fructose and lactose, but these are combined with nutrients and fiber, making them more nutritious.
It is generally recommended to limit your intake of added sugars such as sugar, brown sugar, corn syrup, high fructose corn syrup, or simple carbohydrates obtained from highly processed sources.
However, some situations, such as the treatment of hypoglycemia, require the intake of monosaccharides to rapidly replenish glucose.
Foods high in complex carbohydrates:
- brown rice
- whole grain pasta
- barley
- Soba
- bulgur wheat
- oats
- wild rice
- with spelling
- beans
- beans
- vegetables
Both whole grains and refined grains provide complex carbohydrates, but whole grains such as brown rice, barley, and oats retain all parts of the grain (bran, germ, and endosperm) and are more Provides a rich source of fiber, vitamins, and minerals.
In contrast, refined grain products such as white flour, white bread, and white rice are processed to remove the bran and germ, making them less nutritious. They still bring complex carbohydrates to the diet, but lack all the nutrients found in whole grains.
Precautions when eating carbohydrates
When considering carbohydrate intake, it’s important to recognize the difference between simple and complex carbohydrates and their effects on blood sugar levels.
As mentioned earlier, simple carbohydrates can cause a rapid rise, whereas complex carbohydrates typically result in a slower, more controlled rise, which may help improve blood sugar control over the long term. there is.
It is important to pay attention to the total carbohydrate content on food labels to make informed intake and dietary decisions. Additionally, monitoring added sugars, which are now listed separately on nutrition facts labels in the United States, can greatly improve the nutritional value of your diet and make diabetes management easier.
It is also beneficial to consider the fiber content of foods, as dietary fiber has the effect of moderating the blood sugar response by slowing the absorption of carbohydrates and does not contribute to an increase in blood sugar levels.
Subtracting the grams of fiber from the total grams of carbohydrates gives you the amount of “net carbohydrates” that affect blood sugar levels.
(“Net Carbohydrates” Not a regulatory termnot officially recognized by the U.S. Food and Drug Administration [FDA] or American Diabetes Association [ADA], but is generally understood to mean the number of carbohydrates that ultimately affect blood sugar levels. )
If you have questions or concerns about incorporating complex and simple carbohydrates into your diet, please consult your doctor or registered dietitian (RD).
final thoughts
Simple and complex carbohydrates both play an important role in providing energy, but they differ in how quickly they are digested and how they affect blood sugar levels.
Simple carbohydrates are quickly digested and can help with immediate energy needs, such as treating hypoglycemia in diabetes. Complex carbohydrates with long sugar chains provide sustained energy release and contribute to more stable blood sugar control.
It’s not about labeling one type of carbohydrate as healthier than another. Rather, it is important to choose the right type for your body’s current needs and consider the overall nutritional value of the foods you consume.
Whole fruits and dairy products primarily provide simple sugars, while whole grains, legumes, and vegetables provide more complex carbohydrates.However, both contain vitamins, minerals, and other beneficial compounds
Conversely, refined sugars and grains are sources of carbohydrates but lack their overall nutritional benefits.
In diabetes management, it is essential to focus not only on the type of carbohydrates, but also on the total amount of carbohydrates in the food, the fiber content, and the presence of added sugars. Understanding your body’s needs and maintaining a balanced approach to carbohydrate intake can significantly improve diet quality and diabetes management.
