A lot of diabetic diets and diabetic meal planning center around carbohydrate intake – the amount you can have and when you should have them. This is because they play such a crucial role in managing blood sugars. Too many carbohydrates or the wrong kind can cause high blood sugars. Not enough carbohydrates can cause low blood sugars or hypoglycemia.
It is recommended that carbohydrates make up about 40% of your daily calories, but not all carbohydrates are created equal. You also need to pay attention to fat and sugar content.
Here are some carbohydrate choices that should be made frequently:
- Whole grain cereals
- Whole wheat breads and rolls
- Brown rice
- Whole wheat crackers
- Raw or lightly steamed fruits and vegetables
- Whole wheat pita pockets or wraps
Carbohydrate choices that should be made less often:
- Potato chips
- White bread
- White rice
- Other foods that have been processed
- Cookies
- Easy to eat snacks
Carbohydrates are an essential part of every diet but make sure you are including the right kinds in yours. Good carbohydrates will fill you up and not create a sudden spike in your blood sugars. Bad carbohydrates are usually over-processed, create high blood sugars, create obesity and are high in sodium.
As carbohydrates are going to make up almost half of your daily food choices it is important to fill you body with high-quality choices. Choose ones that will give you energy and not cause you to gain weight. The less processed or refined a carbohydrate is the better it is going to be for you. Even when baking, choose unbleached whole grain flour. It doesn’t make a big difference in taste but it does in the quality of carbohydrate it creates. Try whole grain flour in pancakes, cookies and cakes.
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