How do carbs affect my blood sugars?

By Megrette Fletcher, M.Ed., R.D., CDE

Take a look at the chart in our last post: How does eating affect my blood sugars? Note that carbohydrates raise blood sugars—but they help stabilize them too. That is because eating too many carbs in one meal and not enough at the next is usually the cause of blood sugar swings.

Here’s why: When you have diabetes, your pancreas may not be able to make enough insulin to process all the carbohydrates you eat at one time. When you eat a large amount of carbohydrates at one meal, your blood sugar will rise. If you don’t eat enough carbohydrate at the next meal, your blood sugar will fall, causing your blood sugar levels to swing. These blood sugar swings often feel draining, lowering your natural energy level.

So how many carbs do you aim for? Ideally, your diet (whether you have diabetes or not) will have about 45-75 grams of carbs eaten three times a day. For a great overview of carbohydrates, read chapter 12 of Eat What You Love, Love What You Eat.)

If you see that your blood sugars are often elevated before lunch, eating less carbohydrate at breakfast may help keep your blood sugar in the target range two hours later. Here’s are two examples of how you could experiment with the number of carbs at breakfast to see how that affects your blood sugar two hours later:

Example # 1:
1 1/2 cups cereal	=	44 grams carbohydrates
1 cup skim or 1% milk	=	12 grams
8 oz juice	=	30 grams
Total	=	86 grams of carbohydrates
Possible changes:
1 cup cereal	=	30 grams carbohydrates
1 cup skim or 1% milk	=	12 grams
4 oz juice	=	15 grams
Total	=	57 grams of carbohydrates
Example #2
Bakery muffin or bagel	=	85 grams carbohydrates
Large coffee w/milk & sugar	=	15 grams
Total	=	100 grams of carbohydrates
Possible changes:
Low-carb bagel	=	45 grams carbohydrates
Large coffee w/milk & sugar	=	15 grams
Total	=	60 grams of carbohydrates

In our next post, we'll see how fiber affects your blood sugars.

Comments

[Wayne]

Very nice list of substitutions. So, am I to read that your carb recommendations are 45 -75g per meal @ 3 meals a day. I think that's pretty good. I know if I am for less than 150g per day I lose weight.

[Megrette Fletcher M.Ed., RD. CDE]

Thank you for your comment. From your post, you understand that carbohydrates have the greatest effect on your blood sugar. Shifting the focus from restriction (limiting) to awareness (learning) of how different types of carbohydrates change your blood sugar level would be a great next step.

For example: How does fiber containing carbohydrates affect your blood sugar or your feelings of fullness? Foods with >3 grams per serving are considered a high fiber source. Examples of these high fiber, carbohydrate containing foods include: fruit, whole grains, some starchy vegetables such as corn. For more information please read the post on fiber.

By focusing on awareness of total carbohydrates many people find their overall blood sugar better managed. Often when blood sugars are in target, there is often a shift in hunger and a decreased food cravings.

Mindful Eating can help a person become more aware of these changes. Working with your existing knowledge of nutrition, you may notice that when you refocus your awareness from restricting, limiting and counting to a more open and curious view your relationship with food changes.

Questions to ask yourself before you eat:
Why am I eating? Are you really hungry or is there some other reason?
When am I eating? Is there a pattern to your eating? When stressed, while watching TV or making dinner?
What am I eating? Can you notice anything about your food choices or food cravings?
How am I eating? Are you eating in a way that allows you to enjoy and taste your choice fully?
How much am I eating? Are you mindlessly eating? Do you taste your food or is your focus simply to eat?

Asking the questions and being open to the answer they give can expand your learning about why you are eating. This is important information that can help you better manage your blood sugars.

Megrette Fletcher M.Ed., RD. CDE