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Understanding Carbohydrate
Carbohydrate (CHO) includes all types of sugars and starches that break down to glucose in the blood. Different carbohydrates are absorbed at different rates, depending on the type of carbohydrate, its structure and the degree of processing.
The Glycaemic Index (G.I.) is the rate at which a food is absorbed compared to glucose. Foods with a low G.I. will be absorbed slowly and are beneficial for weight control, diabetes and an athletic training diet.
Sugar
CHO is found in sugar, honey, glucose, chocolates, lollies or any products containing these ingredients. They are often quickly absorbed and low in nutrients. Try to limit sweet treats to sensible amounts.
Grains
CHO is found in grains, eg; wheat, corn, rye, barley, oats and products made from grains, eg; bread, biscuits, cakes, pastry and pasta. Wholemeal bread and brown rice has more B vitamins then white bread and rice. Pasta and corn are slow to absorb and therefore have a low G.I.
Fruit and Vegetables
Fruit and vegetables contain starch, sugar (fructose) and fibre. A very ripe fruit will have more sugar and less starch than an under-ripe fruit. Different fruit and vegetables are absorbed at different rates depending on the level of fructose in the fruit.
Milk and Milk Products
Milk and Milk products eg milk, ice cream and yoghurt contain a milk sugar (lactose). They may also have added table sugar (sucrose), glucose, sugar alcohol (mannitol) or fruit sugar (fructose). Diet or natural yoghurts are the best choice. All dairy products are generally slowly absorbed.
Legumes- Beans and Lentils
These contain CHO in varying amounts. Kidney beans and baked beans are high while soybeans are low. They are high in fibre, are slowly absorbed and assist in control of blood sugars.
INGREDIENT LABELS
Ingredients in a food product are listed in order of quantity with the highest percentage listed first.
When people have diabetes they immediately think that they need to eliminate all sugar. This is not so. The most important point is to have moderate amounts of carbohydrate at each meal and keep the fat low. It is also recommended to choose low glycaemic foods that are going to help to slow absorption and stabilise blood sugars. It is desirable that blood sugars be maintained in a range of 4 to 8 mmol/l.
READ , COMPARE AND RELATE
Check total CHO per 100 grams
Check the serving size
Check the CHO per serve
Compare it to a similar product for CHO and Fat content
Relate it to what you would normally eat as a meal or snack
Aim for foods with
* less than 10g / 100g of fat
* less than 20g / 100g of sugar
* more than 6g / 100g of fibre from bread and cereals
Compare different products for their nutritional quality.
You can book supermarket tours through Diabetes Australia (DAWA). This can help you to understand the labelling and help you to choose wisely. Ring DAWA on 9325-7699.
There are various cookbooks for people with diabetes and these should have a nutritional analysis including the total CHO per serve of the recipe.
Recipes
Strawberry pie : Sweet strawberries in a wholemeal pastry with creamy ricotta.This is surprising low in kilojoules and absolutely delicious.
Added to site on : Tuesday, 12 October 2010