Saying that diabetes has to do with blood sugars is misleading. It implies that the only thing we have to worry about is having too much sugar.
The truth is that all food turns into sugar into the body. ALL. OF. IT. Even the savory, salty foods. Many of us know that processed, highly refined foods (like cake, cookies, chips and crackers) are not ideal for diabetes.
We hear about the health benefits of less processed carbohydrates such as oatmeal, beans, and whole grains daily.
We are bombarded with all sorts of information about how these foods can bring down cholesterol, keep you fuller, promote weight loss and even help with diabetes and heart disease. Although this may be true, what is left out is the important component of quantity.
First, you should know that diabetes is worsened by carbohydrates as carbohydrates turn into sugar very quickly. Mind you, not all carbohydrates are bad, as many have nutrients, minerals, vitamins, and fiber, but not all carbohydrates are created equal.
Eating less processed carbohydrates are preferred as they take longer for your body to convert it into sugar, BUT also pay attention to the quantity you eat as it will raise your blood sugars.
Oatmeal, beans, popcorn and whole wheat are viewed as healthy foods, but truthfully, they all spike blood sugars as these are carbohydrate dominant.
So you want to limit the amount to 1/4th of a 9 inch plate or 1 cupped handful (which is my favorite measurement system because you always have your hands with you) at a meal. Take your hand and cup it like I’m going to pour water into it, see how small your palm is? Make sure NOT to include your fingers for the measurement. It’s close to 1/4th of a cup.
Someone with diabetes is not able to process sugar in the same way as someone without diabetes so making adjustments to the amount is key to keep blood sugars from spiking.
You may be saying to yourself, this Dr. Jelina is a monster who is trying to starve me.
Okay, I know it seems small and may make you feel some sort of way because most people LOVE carbs and for good reason.
They taste great and biologically this makes sense as it causes a release of dopamine (the pleasure hormone—also released when we drink alcohol or do drugs). So that euphoric feeling you get from chowing down on a piece of bread is completely legit.
Fortunately, we don’t need these types of carbohydrates to survive (I know you may feel otherwise), but you get carbohydrates from other sources including vegetables.
Speaking of which, if you cut down on your carbohydrates, be sure to fill up on vegetables, healthy fats (avocado, nuts, olive oil, grass-feed butter, or ghee) and protein. Both healthy fats and protein will keep you full and the bonus is fats make food taste DELICIOUS!
The FASTEST way to control your blood sugars is to control the amount of carbohydrates you eat.