Eat this type of carbohydrate if you have diabetes

Conventional wisdom dictates that a low-carb diet is imperative in managing diabetes. However, all carbohydrates are not created equal.

There's one type of carbohydrate that could prove to be a diabetic's best friend: fibre. Conventional wisdom dictates that a low-carb diet is imperative in managing diabetes. However, all carbohydrates are not created equal.

There are three types of carbohydrates found in food, namely sugars, starch, and fibre. After digestion, sugars and starches are converted into glucose, which explains the increase in blood sugar after ingesting these types of carbohydrates. Fibre, on the other hand, is a complex carbohydrate that does not require insulin in order for the body to process it. Thus, subtract the amount of dietary fibre in food labels from the total carbohydrate count.

Since fibre slows down digestion, it will also, in effect, retard the entry of glucose into the bloodstream. Thus, a blood sugar spike that normally occurs after a high-carb meal is effectively blunted. This reduces the insulin requirement for people with diabetes.

In addition, foods rich in fibre are known to help you feel fuller for a longer period of time, which in turn curbs your appetite and helps you manage diabetes more easily. Eating fibre-rich foods will also lower other health risks associated with diabetes, such as heart disease.

Eating foods high in fibre is not just good advice for managing diabetes; it improves your overall health, too. Here are some key benefits of including fibre in your regular diet:

• It helps regulate bowel movements.
• It helps control appetite and weight gain.
• It reduces blood cholesterol.
• It helps manage blood pressure.

Fibre can only be found in plants. Food derived from animals does not contain fibre. People suffering from diabetes would do well to eat lots of soluble fibre, which are found in root vegetables like carrots, as well as fruits, oats, peas and beans. Additionally, reading food labels is a step toward taking control of your diet, as it helps you choose food items with a higher amount of fibre.

The Canadian Diabetes Association recommends a daily fibre intake of 25-50 grams for adults, while children ages three to 18 need to increase their fibre intake gradually with age. If you're a diabetic who is looking for a nutrition plan that's specifically tailored for your needs, making an appointment with a registered dietitian is the best course of action.