Good Carb Bad Carb – by Talia den Dulk

Good carb, bad carb and more to the point – Should Diabetics be eating carbs? 

A carbohydrate is a food that when eaten, converts into blood sugar. Types of carbohydrates are whole or complex carbs like wholegrain bread, cereals, potatoes, rice, pasta, fruits and vegetables. These foods are generally healthy. On the other hand, refined carbs include cakes, biscuits, fruit juices, pastries, white bread white rice, sugar etc. Carbohydrates are pretty much present everywhere in the diet. 

When you have Diabetes, your body’s metabolism of blood sugar is impaired and therefore important for you to look at the carbs in your diet. To keep it simple, I would suggest that you look at the following factors. 

1. Body Weight 

1. Blood glucose control 

1. Diabetes treatment 

Body weight

The more you weigh the more insulin and glucose your body requires.  Insulin resistance is directly linked to being overweight. As soon as you gain weight, you become more resistant to your own insulin which means that your pancreas will produce even more insulin to get the blood sugars into the cells. The extra amounts of insulin floating around in your blood will increase your appetite and also increase fat storage. If you are overweight it would be a good idea to exclude refined carbohydrates from your diet and limit the amount of complex carbohydrates. Please consult with us before you strip your diet of all carbs. 

If you are normal or underweight it would be advisable to consume Carbohydrates that are complex however looking at the quantity that you consume at a time. Rather spread small amounts frequently during the day. Ensure that your carbohydrates are low in Glycemic Index…..(See attach list) 

 

Blood Glucose control 

If your blood sugars are normal, it means that there is a good balance between your dietary carbohydrates, your medication and insulin produced or injected. On the other end if your blood sugars are higher than normal range, it suggests that you are either eating too many carbohydrates, your medication is not adequate and/or you are not exercising frequently. The first step in managing raised blood glucose is to reduce the Carbohydrates in the diet. Firstly, excluding all the sugary foods and junk foods and secondly reducing or excluding the starchy carbohydrates i.e. bread, rice, pasta, cereals, crackers (whether they are low GI or not).

Diabetes treatment 

If you are already eating a low Carbohydrate diet, and following an exercise regime and your blood sugars remain elevated (> 7mmol/L any time in the day) then your medication regime might need a review. If you are unsure about this, you can consult any of our Dietitians at the practice.  

In general, moderation is key. This not only your diet, but includes your weight and exercise routine. If your chair has four legs and is balanced, by losing one, it will topple over. Diabetes management does not only consist of taking your medication and hoping for the best. Without the correct diet, exercise and body weight, your chair will topple at some point.

 

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Types of Carbohydrates	BAD CARBS Refined Carbohydrates	GOOD CARBS Complex Carbohydrates	LOW CARBS Low Carbohydrates
	White bread White rice White cereals i.e. corn flakes, rice crispies White pasta Pies & pastries Cookies Sweets Chips Sugar Rusks Puddings	Whole grains i.e. multi-seed bread Brown rice, barley Bran cereals, oats Whole wheat pasta Legumes i.e. lentils, baked beans, kidney beans, chick peas Fruit Vegetables i.e. potato, sweet potato, peas, corn, butternut, pumpkin	All Atkins products i.e. bread, crackers, muesli, bars Red Basket products i.e. bread, muffins, pizzas, pancakes Banting products Low carb veggies i.e. broccoli, cauliflower, mushrooms, peppers, greens, green beans, spinach, leeks, onions, tomatoes, Brussels sprouts, cabbage, carrots Eggs & dairy Meat, chicken & seafood Nuts & seeds Oils & fats
Overweight	Avoid	Avoid	Allowed
Normal Weight	Avoid	Moderation	Allowed
Underweight	Avoid	Allowed	Allowed
Uncontrolled Blood Sugar	Avoid	Avoid	Allowed
Controlled Blood Sugar	Avoid	Moderation	Allowed

Featured Items

Atkins Bread 1 slice (40g) = 140kCal	Calories Protein 4.6g Carbs 12g Fat 6.8g	Exchange 2 Protein Portions ½ Fat
Atkins Muesli 25g = 120kCal	Calories Protein 4.6g Carbs 12g Fat 7.4g	Exchange 1 Protein Portion ½ Fruit 1 Fat
Atkins Crispbread 10g = 42kCal	Calories Protein 2.6g Carbs 4.0g Fat 1.5g	Exchange ½ Protein Portions
Atkins Advantage Bar 240kCal	Calories Protein 17.9g Carbs 17g Fat 612g	Exchange 2 Protein Portions 2 Fats
Atkins Endulge Bar 155kCal	Calories Protein 1.9g Carbs 3.1g Fat 11g	Exchange ½Protein Portions 2 Fats
Atkins Daybreak Bar 160kCal	Calories Protein 11g Carbs 11g Fat 8g	Exchange 1 Protein Portions 1 Fat
Atkins Shake 330ml = 147kCal	Calories Protein 3g Carbs 10g Fat 9g	Exchange 1 Protein Portion 2 Fat