To help prevent diabetes, eat carb serving
The number of individuals acquiring
diabetes, particular Type 2 diabetes or adult onset diabetes is
increasing. This fact is very alarming. What is worse is that diabetes
is not only hitting adults. There are even some reports suggesting that
even young people and children are acquiring diabetes. The United
States Centers for Disease Control and Prevention said that around
sixteen million individuals in the country are suffering from diabetes.
A diet high in
carbohydrates has always been linked to an increased risk of diabetes.
This is because people who have diabetes or who are at risk of getting
the disease do not have the ability to process carbohydrates,
particularly sugars, properly. Individuals suffering from diabetes and
those who believe they are at a moderate or high risk of getting the
disease must carefully follow a diet plan that is low in carbohydrates.
The level of carbohydrates can definitely have a large impact in ones
blood sugar levels.
One way to
reduce the amount of carbohydrates intake is to have carbohydrate
servings second during mealtime. The first servings of food during
mealtime should be composed of food low in carbohydrates or high in
fiber or protein.
carbohydrates break down into simple sugars. This is one fact that
people should keep in mind. It doesn't matter if you are eating complex
carbohydrates like brown rice or whole wheat bread or simple sugars
like candies and white sugar, they would all end up the same inside
important thing is to take note of your total carbohydrates intake.
Counting carbohydrate and reducing its intake is therefore a must to
help prevent diabetes. And one effective way of doing this is
to eat carb serving second during mealtime.
different between complex and simple carbohydrates is the rate at which
they are converted into basic sugars. Carbohydrates are converted to
simple sugars from five minutes to 3 hours after consumption. Complex
carbohydrate breaks down slower than simple sugars. Therefore, the
effect of complex carbohydrates and simple sugars in the blood sugar
level of individuals varies quite markedly.
It is also
important to note that high fiber foods are usually low in sugars. This
is why high intake of fiber can also greatly reduce the risk of
diabetes. People who are at risk of getting diabetes are advised to
increase their fiber intake by taking fiber supplements such as
psyllium , guar gum, oat bran or glucomannan. They should also consume
more vegetables, fruits, whole wheat products and whole grain products.
So what is the
basis of a low carb diet? A low carb diet is based on the fact that
fatty acids in the blood are stored in the body as fat in the fat cells
because of the secretion of insulin. For those who still do not know,
insulin is a hormone produced by the body and is secreted by the
between a healthy individual and someone suffering from diabetes is
that the body of the former has the ability to properly take note of
the amount of sugar circulated within it. Insulin is immediately
secreted by the body of a normal healthy person when blood sugar
suddenly increases. The role of insulin is to send a message to the fat
cells in the body to absorb the triglycerides and glucose in the blood.
When glucose and triglycerides is absorbed by the fat cells, the blood
sugar level returns to safe and normal levels. Diabetics have a problem
with producing sufficient amounts of insulin. Some diabetics cannot
produce any insulin at all.
You must also
be familiar with the concept of glycemic Index. The ability of
different foods to raise blood sugar varies and is measured through the
glycemic index. Starchy, high carbohydrates foods raise the blood sugar
and have a high glycemic index. The idea behind low carb diets is to
keep blood sugar low so your body won't secrete significant quantities
of insulin which in turn wouldn't put blood sugars and triglycerides
into your fat cells.
And one of the
ways to achieve this is to eat carb serving second during mealtime.
This will ensure that by the time that the serving of carbohydrates
come you will already be half full. Therefore you wouldn't eat as much
as you would have if the carbohydrate serving was served first.