Carbohydrates in diabetes

Although there is excess sugar in diabetes, carbohydrates (also known as "sugars") must be an essential element in the diet of diabetics. Carbohydrates have a fundamental function and it is to provide the immediate energy we need.

In the individual with diabetes, 50% (can range between 40% and 60%) of the total daily energy must come from carbohydrates. But the majority (80-90%) should be complex carbohydrates. The percentages are identical to those that a non-diabetic individual should take. What is different for diabetics is the need to distribute these carbohydrates throughout the day and to make a somewhat higher number of intakes (between 3 and 5 a day); In addition, it will be necessary to synchronize its intake with insulin and with exercise to avoid hyperglycemia or hypoglycemia.

There are two types of carbohydrates in food:

• Simple: They are the sugars that are in honey, milk, fruits, in the sugar that we use to sweeten coffee or milk, or that found in bakery products, ice cream, etc. They have a sweet taste and are very fast intestinal absorption, which produces very high blood sugar peaks and also an increase in blood triglycerides. Simple sugars should not represent more than 10% of the total energy.
• Complexes: They are the sugars in cereals, nuts, legumes, etc. They have a slightly sweet taste and their intestinal absorption is slow. Therefore, they do not produce sugar peaks or increase triglycerides. Starch is the most abundant and perhaps the best known; We find it in fruits, vegetables, cereals and legumes.

In diabetics, simple carbohydrates are not totally contraindicated; For example, the sugar contained in fruits can be consumed, although always in moderation. But yes, bakery products and industrial products should be eliminated because sugars are accompanied by saturated fats and trans fats, which are extremely harmful for diabetics. In addition, the carbohydrates contained in fruits are adequate because the fruits we eat contain fiber, vitamins and antioxidants, which are useful for improving the cardiovascular health of diabetic patients.

The fiber provided by complex carbohydrates is important. Fiber is that part of plants that is not digested by the enzymes that do digest the rest of the food in the intestine. Fiber is found in whole grains, brown rice, fruits, legumes, and vegetables. The benefits of fiber in diabetics are its power to produce satiety, which will help to lose weight, reduces sugar peaks during intake, and also increases intestinal transit time, thereby avoiding constipation.

In diabetics, a fiber intake of 30-40 g / day is recommended, that is, about 25 g / 1000 kcal consumed.

Helpful recommendations are as follows:

• One of the factors that most influences glucose levels is the amount of carbohydrates consumed in each intake. If different amounts are consumed each day, glucose will fluctuate as well. That is why the diabetic should always eat the same amount of carbohydrates at each meal (which does not mean eating the same food every day).
• Do not buy foods that are advertised as "sugar-free foods" or "special for diabetics" when the natural or unmodified "version" of them contains sugar.
• One tip for people with diabetes to occasionally have ice cream is to always have ice cream after a meal, and that the meal includes legumes, vegetables, or foods that contain plenty of fiber.
• As substitutes for table sugar, sweeteners can be used sparingly, for example saccharin.