Eating Well

Carbohydrates

A carbohydrate (or "carb") is a sugar molecule "chain" that the body uses for fuel. Carbohydrates are found in nearly every food including starches, sugars and fiber. All carbohydrates raise blood glucose levels.

Our bodies convert many food nutrients to glucose, which is the fuel that runs our bodies. With carbs, this conversion process happens much faster than with other nutrients - usually within two hours. This is why people with diabetes have to pay such close attention to foods, and why keeping track of what you eat can help control blood glucose. When it comes to glucose control, it may seem as if all carbs are the same. But for better health and energy, you should choose -complex carbohydrates - those with more vitamins, minerals, and fiber. Foods like:

• Whole grains and the breads and cereals made from them
• Dried beans, lentils, and legumes
• Crackers and cookies with less than 3 grams of fat
• Low-fat or skim milk and dairy products
• Fresh fruits and juices and canned fruits made without added sugar

Sugars

People often believe that sugar is off-limits for people with diabetes, or that eating too much sugar can cause diabetes. This isn't true. The American Diabetes Association explains that sugar has the same effect on blood glucose levels as other carbohydrates such as bread or potatoes. Calorie for calorie, sugar raises blood glucose about the same amount as other carbohydrates.

The truth about sugar, however, is that it doesn't give you much nutritional value: no vitamins, minerals or fiber, plus sugar can often be high in fat and calories. If you are focusing on portion control, you can eat larger sizes of healthier foods in comparison to sugary foods (think one cookie versus a whole sandwich).

For blood glucose control, what matters is the number of carbohydrates in a food item. Any food, in moderation, can be part of a balanced meal plan. You can eat foods with sugar as long as you work them into your meal plan as you would for other carbohydrate-containing food.