What are Net Carbohydrates (Carbs)/Countable Carbs/Impact Carbs? As a diabetic, do I need to watch these types of carbs?
ANSWER: Many new food labels are encouraging consumers who are on a low-carb diet to count only the "net carbs" or "impact carbs" as part of their daily carb intake rather than the total carbohydrate content. As a diabetic, you should not rely on these amounts of carbohydrates when calculating your daily exchanges.
Net carbs are found in products that have sugar alcohols and/or dietary fiber in them. Net carbs are grams of total carbohydrate minus the grams of sugar alcohols and dietary fiber.
Because they are digested only about half as well, the fiber and sugar alcohols do not have the same impact on blood sugar levels and insulin response as traditional carbohydrates (sugars and starches). On average, sugar alcohols and glycerin provide about 2 calories per gram instead of the usual 4 calories per gram for carbohydrates.
However, it is important to count the total number of carbohydrates in a product, because they will affect one's blood sugar levels and also contribute to overall calories. You may end up eating too many total carbohydrates (and calories) if you rely on net carbs alone as your measure of carbohydrate consumption throughout the day. Remember that people with diabetes should consider the total carbohydrates as part of their daily carbohydrate intake. Net carbs are not used to control blood sugar levels.
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How do I count the net carbohydrates in packaged foods?
ANSWER: Net carbs are not intended as measured for people with diabetes to use in controlling their blood sugar levels. As with any food you eat, be sure to look at the food label, because you need to account for the total amount of carbohydrate in food.
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I’m trying to work out a meal plan to help me lose weight and keep my sugar under control. How many carbohydrates should I be eating each day?
ANSWER: The American Diabetes Association (ADA) recommends that approximately 50% to 60% of total daily dietary calories should be taken in the form of carbohydrates for most individuals (although the level may vary). Since there are numerous factors that determine caloric needs, you may want to speak with a registered dietitian who can help set up a meal plan with a certain number of daily exchanges from each list based on your individual caloric requirements.
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I heard that a high-carbohydrate diet can make you fat by raising insulin and blood sugar levels. Is this true?
ANSWER: High caloric intake, not insulin, is the reason people gain weight. A high-carbohydrate diet makes you gain weight only if you eat more total calories than your body burns. Insulin is simply the hormone that helps move blood glucose into cells to be used for energy.
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I am so confused with all of this information on carbs. What should I know about all the different kinds of carbohydrates?
ANSWER: Carbohydrates are the body's main source of energy. They are found in most foods, with the exception of meats, fats and oils. It's important to know the difference between simple and complex carbohydrates.
Complex carbohydrates are carbohydrates that are unprocessed. They are generally found in vegetables, whole grain products such as oatmeal, whole-grain cereal, whole-grain bread, brown rice, couscous and bulgur. These carbohydrates are a good source of fiber and, compared to refined carbs, the body takes a longer time to break them down and absorb them. This process of digestion avoids a spike in your blood sugar and insulin production. Whole-grain foods, as part of a low-fat diet, may help lower the risk of heart disease and certain cancers.
Simple carbohydrates are carbohydrates that are found in sucrose (table sugar) and naturally occurring fructose in fruits. Fruits are a great source of dietary fiber and vitamins. Also, fruit sugar or fructose does not cause an immediate spike in blood glucose levels.
For solutions to meet your specific nutritional needs, talk to your doctor or a registered dietitian, who can help you with meal planning to meet your individual needs. For a registered dietitian in your area, call 1 800/877-1600 extension 5000 or visit www.eatright.org and click on Find a Nutrition Professional on the home page.
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Can I eat foods with sugar in them?
ANSWER: People with diabetes can and do eat sugar. When you eat carbohydrates your body converts them into glucose. This glucose enters your bloodstream and insulin helps to take the glucose to your body's cells to be used for energy or be stored. Your body converts nearly all carbohydrates to glucose whether the carbs are from a cookie or from pasta.
It is important to remember that all carbohydrates can affect your blood glucose levels, but the degree to which they do depends on the amount that you eat at a given time and whether they are eaten with other foods that contain protein and fat. With sugary foods, the rule is moderation.
A registered dietitian can help you with meal planning to meet your individual needs. For a registered dietitian in your area, call 1 800/877-1600 extension 5000 or visit www.eatright.org and click on Find a Nutrition Professional on the home page.
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What are the carbohydrate foods according to the American Diabetes Association?
ANSWER: Most of the carbohydrates we eat come from three food groups: starch, fruit and milk.
Vegetables also contain some carbohydrates, but foods in the meat and fat groups do not contain any carbohydrates. The average amount of carbohydrates in each food group per serving is:
| Food | Carbohydrate Grams | Food | Carbohydrate Grams | | Starch | 15 | Vegetable | 5 | | Fruit | 15 | Meat | 0 | | Milk | 12 | Fat | 0 |
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