Understand the basic of nutrition & carbohydrates

1. Why do we need to eat food and what are carbohydrates?

The food we eat is very important as it provides our body the nutrients we

need to stay healthy. Understand the basic of nutrition & carbohydrate is a key component of Type 1 Diabetes care.

Our food is made up of three main nutrients: carbohydrates, fats, and proteins, as well as other small nutrients such as vitamins and minerals. We should also drink lots of water to help the body stay hydrated.

What are the roles of those nutrients:

• Carbohydrate: Main source of energy for your brain and body

• Protein: Helps grow and repair body tissues

• Fat: Stores energy, provides essential fatty acids, and supports absorption of fat-

  soluble vitamins (A, D, E, K).

• Vitamin & Mineral: Regulate many body functions and keep the body

healthy

2. Understanding of carbohydrates to keep blood glucose levels healthy.

You should not avoid all carbohydrates, but it is important to learn which types raise blood glucose quickly and which have a more gradual effect. For example, sugary drinks, white bread, sweets cause a rapid rise, while legumes, non-starchy vegetables,

wholegrains produce a slower, more gradual response. Non-starchy vegetables such as leafy greens contain very little digestible carbohydrate and have minimal effect on blood glucose. Dietary fibre — a type of carbohydrate found in vegetables, legumes, and wholegrains — is not digested and does not raise blood glucose at all; eating more fibre-rich foods helps slow overall glucose absorption.

By taking a smart approach to balancing carbohydrates, insulin, and exercise, you can enjoy food and stay healthy at the same time.

Where can we find carbohydrates?

• Grain and starch: like rice, corn, noodles, potatoes, pumpkin, or taro

• Milk: like cow or soy milk

• Fruits: like papaya, mango, pineapple, watermelon or orange

• Starchy vegetables : potatoes, sweet potatoes, yam, taro

• Sugary food and drinks: fruit juice, sweet milk, candies, cake, chips, cola drinks.

Fast sugar food is dangerous! They make your blood glucose increase too much!! Read more.

3. Glycemic index

After eating, the time it takes for the body to convert carbohydrates and release glucose into the bloodstream varies, depending on the type of carbohydrate and the food that contains it. Some carbohydrate-containing foods cause the blood glucose level to rise rapidly; others have a more gradual effect.

The glycaemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose. Foods with a higher GI raise blood glucose more rapidly; those with a lower GI produce a more gradual response. Related to GI is the glycaemic load (GL), which also accounts for the amount of carbohydrate in a portion. A food may have a high GI but a low GL if the portion is small (e.g. watermelon). Dietary fibre slows glucose absorption, reducing both the GI and GL of a meal.

In addition to serving a balanced diet of carbs, proteins, and fats, you can also keep your blood glucose at a healthy level by:

• Check blood glucose regularly — before meals, at bedtime, before and after exercise, and when you feel unwell. If using a continuous glucose monitor (CGM), review your readings and trends frequently. Ask your healthcare team how often is right for you.

• Having 30 mins of exercise everyday! Hypoglycaemia can also occur many hours after exercise. Always check your blood glucose before exercising and discuss with your healthcare team how to adjust insulin or carbohydrate intake around activity.

• Make sure you get the right amount of insulin at the right time

• Plan a healthy meal according to the carbohydrate intake recommended by doctor/nurse.

4. Key Takeaways

Food plays an integral role when it comes to managing diabetes. People with diabetes need to be mindful not just of the food they eat, but also of the amount or portion sizes that they are having. Eating too much or eating too little won’t be good for your diabetes, so be sure to eat the right portion sizes to keep yourself nourished and to provide your body with the nutrients that it needs.

When it comes to carbohydrates, it is important to remember that not all carbohydrates are bad. Healthy sources of carbs such as vegetables or leafy greens raise blood glucose more slowly and are preferable. On the other hand, people with diabetes should limit sugary drinks and desserts since these can quickly cause blood sugar levels to go up.

It’s also important for diabetics to engage in daily exercise as this can help control blood sugar levels. At least 30 minutes of daily exercise goes a long way when it comes to maintaining good health.

Lastly, be sure to talk to your doctor about how you can better manage your diabetes. The recommendations and advice that your doctor would give you is helpful in making sure that you’re always on top of your diabetes and managing your diabetes well. Your partnership with your doctor will prove invaluable in maintaining a high quality of life despite having diabetes.