Type 2 & Carbohydrate counting
Foods that contain carbohydrate provide the main source of energy for your body, especially the brain. When your body digests carbohydrate, it breaks it down into glucose, which is then absorbed into the bloodstream. This causes your blood glucose levels to rise.
Carbohydrate is found in lots of different foods, and these foods also provide us with other important nutrients like fibre, vitamins and minerals.
What foods contain carbohydrate?
Carbohydrate is found in many foods that we eat every day, these foods include:
- Breads, rolls, flat breads and wraps, crackers
- Breakfast cereals
- Grains, such as rice, pasta, barley, couscous and quinoa
- Starchy vegetables such as potato, legumes, and corn
- Fruit
- Dairy foods such as milk and yoghurt
- Anything with added sugar (e.g. chocolate, confectionary, desserts, ice-cream, jam, syrups, sugary drinks)
How much carbohydrate should I be eating?
Carbohydrate is the one nutrient this is going raise your blood glucose levels (BGLs). However, this doesn’t mean you need to cut them out of your diet altogether, as they are still needed for good health and energy levels.
When it comes to your BGLs and carbohydrate, there are two main things to consider:
- The amount of carbohydrate you are eating at each of your meals and snacks
- The types of carbohydrate foods you are eating
Every single person will have different requirements for carbohydrate, depending on their gender, age, activity level and weight. An Accredited Practising Dietitian (APD) can help you to work out how much carbohydrate your body needs and develop a meal plan that is suitable for you. Visit the Diabates Victoria Clinic Website for more.
In general, blood glucose levels are best managed by eating small to moderate portions of carbohydrates that are higher in fibre and/or have a lower glycemic index (GI). Eating roughly the same amount of carbohydrate at each meal and snack (if you choose to snack), can help to keep blood glucose levels more stable throughout the day, avoiding large fluctuations.
Click here for more about the glycemic index.
For more information about how monitoring your carbohydrate intake can help you manage your blood glucose levels, read our carbohydrate counting factsheet or you can order carbohydrate counting resources developed by Diabetes Victoria’s dietitians.
See our carb counting in exchanges pictorial guide here.
English version.
Indian version.
Fibre
It is best to choose carbohydrate foods that are higher in fibre. Fibre is the part of plant based foods that is not digested and absorbed by the body, passing through almost unchanged. Foods that are higher in fibre will have many benefits for your health, including:
- Improved bowel and gut health and reduced risk of bowel cancer
- Weight management – foods that are higher in fibre will fill you up for longer, so that you are less likely to overeat
- Reduced cholesterol levels, as soluble fibre (found in oats, barley and legumes) helps the body to remove bad cholesterol from the blood stream
How can I increase my fibre intake?
There are lots of simple ways that you can increase your fibre intake:
- Switching from white bread to wholegrain bread
- Choosing minimally processed breakfast cereals, such as traditional rolled oats, natural muesli and bran based cereals
- Eating at least 5 servings of vegetables and 2 serves of fruit every day. Leave the skin on them where you can
- Including legumes and lentils regularly in your meals
- Try brown rice and pasta and other wholegrains such as barley and quinoa
- Snack on a handful of unsalted nuts, or add them to your meals
Sugars and sweeteners
As diabetes is a condition where there is too much glucose (sugar) in the blood stream, many people think that they have to cut out all forms of sugar from their diet. Many sweet drinks, chocolates, confectionary, ice creams, desserts and processed/packaged foods contain large amounts of added sugar and are best limited to special occasions only.
Small amounts of added sugar can be consumed as part of a meal without causing a significant rise in blood glucose levels. Examples of this could include:
- 1 teaspoon of sugar or honey drizzled over a hot bowl of porridge
- 1 teaspoon of jam or honey on some wholegrain bread
- A small tin of baked beans on some wholegrain toast
- The occasional teaspoon of sugar in tea or coffee
Alternative sweeteners, such as Equal, Splenda, Sugarine, Stevia etc. are not necessary to manage diabetes. As mentioned above, small amounts of added sugar in meals will not significantly affect blood glucose levels. ALL forms of sweetener (including sugar and alternative sweeteners) are best limited to small amounts.
Foods and drinks that have been sweetened with an alternative sweetener, such as diet soft drinks and cordials, sugar-free lollies etc., are also best enjoyed occasionally, as they do not have any nutritional benefit and may often take the place of more nutritious foods and drinks, such as fruits, vegetables, dairy, nuts and water.
More information about sugars and sweetners can be found here:
