What Are Carbs and Why Are They Important?
It’s all about carbs! Carb control is the first step in gaining control of your blood sugar numbers. Carbs are the food group mainly responsible for raising blood sugar. While the body can make glucose from the protein and fats you may eat, it is slower in action and doesn’t usually cause the “spike” that carbs do.
There are three types of carbohydrates — sugars, starches and fiber. To know how much carbohydrate you eat, you need to be clear about which foods are primarily carbohydrate and which contain enough carbs that they require counting. It’s not necessary to count “sugars” separately, they’re contained in the carb count and are basically still a “carb”.
Carbohydrate is found in:
grains (breads, pasta, cereals)
fruits
vegetables
root crops (potatoes, sweet potatoes, and yams, carrots…)
beer, wine, and some hard liquors
desserts and candies
most milk products, except cheese
-ose foods, like sucrose, fructose, maltose
In a healthy diet, most carbohydrate should come from nutrient-dense foods. Nutrient-dense foods and complex carbs like whole grains, fruits, legumes, vegetables, nonfat or low fat milk, and yogurt contain a high volume of vitamins, minerals, fiber, and protein in proportion to their calorie content. These don’t cause your blood sugar to “spike” as high or as fast. Even “whole grains” are carbs though, and must be controlled.
Simple sugars are quickly absorbed into the bloodstream and can cause your blood sugar to rise very fast and high. These simple sugars are contained in fruit juices, regular sodas, many candies cakes and pies or other baked goods especially those made with white flour. Certain vegetables such as white potato and corn as well as many fruits also contain a large amount of simple starch/sugars and can cause the same blood sugar spike.
Complex Carbohydrates
Complex carbohydrates require your body to do more processing to break them down for fuel, and usually take longer to get into your bloodstream. This causes a slower blood sugar rise usually. The complex carbohydrates include:
Starch,
the energy storage form of carbohydrates found in plants, especially in the seeds and roots. Starchy food examples include rice, wheat, corn, carrots and potatoes.
Fiber,
the structural component of plants. We are unable to digest a lot of the fiber in foods, and the fiber that our bodies can digest usually takes longer and creates less of a “spike” of blood sugar. Potatoes, dry beans, grains, rice, corn, squash and peas contain a large amounts of starch. Vegetables like broccoli, cauliflower, asparagus, lettuces and other greens are not starchy.
The stems and leafy parts of plants do not contain much starch, but they do contain fiber. Since we can’t digest a lot of the fiber, that means that the green and leafy vegetables contain fewer calories and carbs than the starchy vegetables.
Fiber is a diabetic’s friend because it takes longer to process in the body and slows down the absorption of the carbs.
Try to get your carbohydrates from healthy sources such as whole grains, fruits and vegetables. But remember, even complex carbs are carbs and must be limited to avoid spikes in blood sugar.
Carbohydrates and Metabolism
Once the digestion process has begun and the food components are in your blood stream they are either used for energy, stored in the liver and muscles as glycogen, or if there is more energy available than you can use, they are converted and stored as fat.
The storage of glucose is triggered by insulin, which forces your body to store any extra blood sugar as glycogen. People with diabetes or metabolic syndrome either can’t produce enough insulin or they are not sensitive enough to the insulin they produce and need to regulate their blood sugar with medications, insulin or dietary changes.
How To Count Carbohydrates
Start by giving yourself some limits: Some suggested limits would be for women 20-40 per meal and 15 per snack. Men can usually have higher limits. Remember, these are just suggestions. By testing you will find the amount of carbs that work for you.
Here’s a good on-line source for carb counting: click here
A few foods like table sugar and lollipops are entirely carbohydrate, so their weight on a gram scale will be exactly the same as the number of grams of carbohydrate they contain. Most foods, however, have only part of their total weight as carbohydrate. The carb content of these foods can be determined by food labels, reference books or software, or a scale.
Like any new skill, counting grams of carbohydrates will take a couple of weeks to master. You will need to weigh and measure foods consistently for a while. As time passes, you will train your eye to estimate accurately both serving sizes and weights, whether eating out or at home. As you look up the foods you commonly eat, make a list of them for easy reference. Keep that list next to your food log, and use it to figure the carbs in a meal before you decide how much to eat.
Food labels contain information you need to do carb counting. Just be sure your serving size is the same size as the serving on the label, or calculate on the basis of the amount you’ll be eating. For example, lets say you want to eat an 8 ounce carton of low fat yogurt. The label that tells you that a one cup or 8 ounce serving contains 18 grams of carbohydrates. If the serving you eat differs from the serving size listed on the package, you will have to weigh or measure your actual serving and do some minor calculations to determine your carb amount.
Source: click here
Lizzy
© EMO 3/12
When I was diagnosed, close to 11 years ago, I was told “you are diabetic”, given a prescription for some medication, and told to wait for a nurse to come in and give me an insulin shot. When I picked up the prescription I was given a 10-page booklet telling me “All About How to Mange Diabetes”, and sent on my way. That was the extent of my “education”. 
Thank you so much, Lizzy, for your web site full of information. I appreciate it.
-mike-
Glad it helped Mike.
Lizzy
Thanks for the info. It is true with just about everything we do, the more we practice, the better we get.
Except for me and cooking, I never get any better.
Lizzy
Thanks, Lizzy, for the great information and much-needed support!! You are truly a blessing!!
Thank you Martha.
Lizzy
Lizzy, My mother is diabetic and recently started injections. She said the change in med’s was because she did not understand the need to limit carb’s. She took a class when diagnosed. She is a shy, simple person and doesn’t investigate. She is trying hard to eat right. However she told me she is eating banana’s for breakfast. She is 72 years old and doesn’t open up much I think because she doesn’t want to be the child. Any suggestions? I don’t understand either. Also afraid I’ll get diabetes as it is prevalent in our family. However I do take good care of myself except I love carbs, but workout.
ljr
IF you already have a family history, it’s never too early to start learning and controlling carbs.
Limits are usually higher for older people, talk with her doctor. It’s very hard to give advise about an older person I know nothing about. Her doctor would be the one to define the goals.
Don’t forget to read the Testing 101 link, it goes along with the carbs one. Carbs are the things that mainly raise the numbers, so learning them is extremely important,
Lizzy
Lizzy, It looks like from the dates you got bored and moved on. Still you left a lot for us not in the know people who go to a diabetic class and can’t make moosh of what they are talking about. I hope your back soon because there is really no help for people on this. You made a lot so much clearer for me and all in one place. Thanks for being you.
roberta
I have no idea what your talking about by “moving on” Roberta, I did a new post last week!
This blog has only existed since March of this year, and I think I’ve been pretty darn prolific with about 64 posts since that time.
I do this all in my “free” time, and don’t receive any compensation for it. It’s also free to anyone who views it and they don’t even have to look at advertising since I pay to have no ads.
Lizzy
Just found your site am trying to read it all! Knowledge here.
Part time??? Looks like a full time job to me. I just felt I have to give a BIG THANKS, for all the work and invaluable information found on this site..
Thanks
John H
You’re welcome John, glad it helps.
izzy
So glad I found you! I have already bookmarked and plan to visit often. I was just diagnosed last week and my Dr thinks if I lose 20 lbs I may not need to go on meds.
so far my numbers have been 108 to 128, so I am very hopeful losing weight may be the answer for me. Thank you again for the education you provide!!
I am restricting carbs and eliminating sugar as much as possible. I still put milk in my coffee. I have not found a class to go to yet for education but reading your blog has been so very helpful. I had a setback when I thought a whole can of 3 bean salad was a good choice for dinner!! Next day my bg was 128!! up from 108. I then read the can and found out I had eaten 45 carbs of sugar!! lesson learned, read the labels!!
Joy
Hi Joy, welcome.
Some things to remember: sugar is just a carb like any other. No need to count it separately nor completely avoid it. Just factor it into your carb count.
Losing weight is not always the “magic bullet” that a lot of people think it is. It can help with insulin resistance, but a lot depends on your beta cells and how much insulin they produce too. There is no shame in taking medication if you need it, the important thing is good numbers not the tools needed to accomplish that.
Are you testing with meals? That’s very important to finding how foods affect your numbers. Fasting testing isn’t enough information. Read this link too: http://lizzysdlounge.com/2012/03/14/testing-101/
Lizzy
Thank you so much Lizzy. I have so much to learn. I felt that avoiding meds was the main goal, and losing weight was the answer. I had only been taking bg readings first thing each morning. I now know that learning the effect from what is being eaten is the lesson to learn. You are providing an invaluable resource for the newly diagnosed like me.
Thank you, Thank you!!
Joy
Hi Lizzy,
You’ve got an excellant information scource for diabetics. Got 2 comments.
1. You keep referring to carbs varying in their blood glucose spikes. This is what is called “glycemic index”, the value of which is directly proportional to carb spike. There are internet sites which list the GI of common carbs. For instance, you will find that, even though, as you’ve correctly stated, whole grain flour has the same carb amount as white flour, the former has a lower GI yhan the latter.
2. If you’re not taking insulin, Medicare will not pay for more than 2 test strips per day. Apparently, this policy was enacted to save them money. However, if you’re unable to properly manage your diabetes, Medicare will pay for dialysis, blindness costs, leg amputation, prostheses, etc. Something wrong with this picture? If your income is high enough to afford the high cost of test strips, you are indeed fortunate. With my low, fixed, retirement income, I am unable to afford this cost, without help from Medicare.
Regards, Gene
Gene,
There are two posts here you should have read, both of which pertain to your comment:
Glycemic Index
Why Test
Lizzy
Hi, Lizzy
I find your information really helpful. Something that confuses me, though, is whether it’s better to keep carbs low and use a small amount of insulin, or match the insulin to the carbs if you feel like eating a bit more than usual or something you would have only rarely such as a very small piece of birthday cake.
Hi Cindy,
The reason why I don’t state my opinion is because I’m not the Diabetes Food Police. I just want people to maintain good numbers, how they do it is their decision.
This is especially true when a person uses insulin. They have more choice in treating high numbers. As long as they know how to adjust the dose to cover the food they eat, it’s entirely up to them how they choose to do it.
They only thing I do state is that lower-carbs require less insulin. Many type-1′s eat low-carb for this reason. So you have to decide for yourself how you wish to proceed.
Lizzy
Thanks for your reply, Lizzy. This is all pretty new to me. I haven’t seen an endocrinologist or diabetes educator yet and am trying to figure things out by reading whatever I can find that seems to be reliable information. I really don’t know how insulin is to be looked at – as a replacement for what our bodies are not producing and therefore to be used to match whatever amount of carbs we eat; or something to be used as little as possible by limiting carbs. So far I am going with the latter approach, but in reading the book “Insulin” (or something like that) which was highly recommened on the ADA site, I got the impression that Type 1′s match insulin to carbs. Do you know if one method is considered more condusive to health than the other?
Cindy, I know when you’re new you look for the “right” answer, but in diabetes there often is no one right answer. The “healthiest” choice is one that keeps your numbers as normal as possible and at the same time is one that you can live with for life.
There are people that think using medication to cover food is a big hairy sin, I’m not one of them. Medication will never be enough for you to eat anything you want at any time without control, that part of life is over. But it can assist you in your effort to choose a diet that fits your lifestyle and choices.
Type-1′s have to use insulin, they have no choice. They also aren’t as prone to insulin resistance. Even they have different methods to deal with carbs, they aren’t all alike in their approach either.
You just have to experiment and find out what’s best for YOU.
Lizzy
Hi Lizzy, I have a question – how many carbs do you eat per day? I know that you stress that it depends upon person to person, and that it can only be determined through testing, but I am just looking for a general figure right now to go along with testing. I ask particularly because you stress low-carb but said to a commenter here that 30 – 40 grams a day is very low and may be hard to maintain. When I think low-carb, I kept thinking that 30 – 40 is the upper limit! So I would love to know your limit and go from there.
Hi Malik,
I don’t go by carbs per day, I go by carbs per meal/snack. To me low-carb is between 100 -140 carbs per day, divided by meals. Extremely low-carb is 30 – 60 per day. I feel that’s very hard to maintain long-term for most people, and not necessary for most.
It really doesn’t matter what mine or anyone else’s limit is, you have to find your own limit by testing. Once you achieve that you can decide if you can live with it for life, or seek help with medication to add more. You will always have restrictions though, even with the help of medication. The medication might just give you more options. Just decide a limit, test, and go from there.
Lizzy
Hi Lizzy,
First I want to thank you for this blog. I am newly diagnosed and there is so much info out there that just doesn’t seem right to me because they want you to eat so many carbs. I am taking a diabetic class, but I need answers now and not have to wait until the week we cover the topic. I want to be in control sooner than later.
Before being diagnosed, I had been on a low carb diet (usually 30-40 per day at the most. went off 6 mo to being diagnosed), so I am used to counting carbs . My question is is when on a low carb diet, you take the carb count and subtract the fiber which gives you net carbs. Should I be doing the same thing or just take the carbs as they are? Thanks in advance for considering my question.
Hi Nora,
I did a post with the answer to your question: http://lizzysdlounge.com/2012/04/16/counting-fiber-the-official-rules/
There’s also another post on fiber: http://lizzysdlounge.com/2012/04/17/fiber-is-your-friend/#more-435
Eating only 30 – 40 grams of carbs a day is very low, can you do that for the rest of your life? Remember this isn’t a short-term diet but a way of eating for life so make sure you choose something that you can live with. To find out how many carbs your body can handle without spiking read this link: http://lizzysdlounge.com/2012/03/14/testing-101/
Let me know how you do.
Lizzy
I think this is one of the most important info for me. And i am glad to read your article. But want to remark on few general things, The website style is wonderful, the articles is really excellent : D. Good job, cheers
Thanks Emilio
Lizzy
I’m still learning from you, but I’m trying to reach my goals. I certainly liked reading everything that is written on your website.Keep the posts coming. I enjoyed it!
Thanks Coral,
It will take a little time, but before long it will all be old hat!
Lizzy
Wow, wonderful blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your site is wonderful, as well as the content!
Thanks George,
The blog is only about 2 months old, so I’m a newbie blogger.
Lizzy
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Thanks Juan.
Lizzy
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Thanks Prima.
Cheers,
Lizzy
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Thanks Frederic,
I’m a gal by the way, not a man.
Lizzy
thank you for the information i just found out i am diabetic so all the information i can get the better
Hi Norman,
Read as much as you can in the “newly diagnosed” section of the blog, it will give you much information.
Lizzy
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Thanks Robert
Lizzy
It’s the best time to make some plans for the future and it’s time to be happy. I have read this post. Maybe you can write next articles referring to this article. I wish to read more things about it!
Hi Fritz,
I’m sure I’ll be writing more about carbs in the future.
Lizzy
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Thanks Virgie, glad it helped.
Lizzy
i love your posts, but i like this one more than the others, so i read it all over again.
Thanks Alzira,
It’s a lot of information to take in, sometimes reading more than once helps you to remember it all.
Lizzy
when i’m going to write in my blog, i come here and read your articles so i get inspired to write.
Glad it inspires you Aneita.
Lizzy
thanks for such wonderful information…keep posting more.
Thanks Carol, I will do that.
Lizzy
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Thanks Kary
Lizzy
Very useful info thx
Yes Khurram,
So many foods have “hidden” carbs, it takes time to sort it all out.
Lizzy
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Thanks Neida,
Glad you found it helpful. Keep checking back.
Lizzy