During a recent church meeting, the side chat was about diabetes and eating healthy. Everyone knew the basics of diabetes and limiting sugar intake, but there were some questions about which foods were high in sugar or carbs (carbohydrates).
A little background information….
Carbohydrates are used as an energy source for the body. The body breaks them down into sugars which are used as fuel. Extra fuel is stored in the body and can be converted into fat. There are 2 types of carbohydrates: simple and complex. Simple carbohydrates are found in refined sugars like table sugar and other sweets. These sugars can also be found foods like milk and fruit. Complex carbohydrates are often referred to as starches. These can be found in grain products such as oatmeal, breads, pasta and rice. Many complex carbohydrates are naturally high in protein and fiber. Fiber helps with digestion.
Simple sugars are processed quickly by the body. Since the body uses them quickly, you are more likely to be hungry again soon and tend to eat more. Starches take longer to process and their fiber content makes you feel “full”. Since it takes longer to process starches, you tend to stay full and not eat as much.
It is recommended to consume about 300 grams of carbohydrates per day. This may vary according to weight and medical conditions including diabetes. Don’t hesitate to ask your doctor about your personal requirements.
Carbs found in common foods…..
Food | Serving Size | Carbs / serving |
Apple Juice | 1 cup | 29g |
Bread (White) | 1 slice | 12.5g |
Chocolate Cake (box recipe without frosting) | 1 slice | 50g |
Carbonated Beverage (Sodas which include ginger ale and colas) | 12 ounces | 30 – 41g |
Cereal (Ready to eat, sweetened and unsweetened) | Approx. 1 cup | 21-42g |
Cheese (American processed) | 1 slice ~ 1oz. | 2g |
French Fries (fast food) | Medium/regular | 53g |
Fish (Salmon) | 3oz | 0 |
Kale/Collard greens | 1 cup | 7g |
Milk (2%) | 1 cup | 11g |
Nuts (almonds, cashews, peanuts) | 1oz | 3-9g |
Pork (Bacon, ham without sauces or glaze) | 3oz | 0 |
Potato (Baked and plain) | 1 potato | 33g |
Spices (oregano, cinnamon, season salt, etc.) | 1 tsp. | <1 – 3g |
Yogurt (low fat with fruit) | 8oz | 43g |
Enjoy your carbs, but remember, just don’t overdo it.
Everything in moderation!!!!!
