For people with diabetes, controlling carbohydrate intake is crucial. Traditional expert advice suggests that 45% to 60% of a diabetic's daily calories should come from carbohydrates. But is this advice reasonable? Let's explore it.
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1. Expert-recommended carbohydrate intake
According to experts, if your daily calorie intake is 1800 calories, then about 900 calories should come from carbohydrates. This equates to at least 225 grams of carbohydrates per day. These recommendations also emphasize that there is no specific "magic number," and appetite and feelings of hunger should influence this amount.
2. Are these suggestions reasonable?
For a diabetic, this advice sounds completely illogical. If your blood sugar is too high, why would you need to consume more carbohydrates? It's like if your house is on fire, would you pour more oil to extinguish it? Obviously, that's illogical.
3. Expert-recommended dietary arrangements
The expert-recommended diet includes two cups of oatmeal, low-fat milk, two-thirds of a banana, and a quarter cup of walnuts for breakfast; two slices of whole-wheat bread, turkey, low-fat cheese, half a tomato, and eight baby carrots for lunch; and skinless chicken breast, a cup of brown rice, and two tablespoons of margarine for dinner. There's also a late-night snack, usually fruit or nuts. Such a diet is undoubtedly a disaster for people with diabetes.
4. Best Dietary Recommendations
The most effective dietary approach is to limit daily carbohydrate intake to 50 grams, ideally less than 20 grams. This significantly reduces insulin requirements and helps decrease appetite and hunger. Furthermore, eliminating snacking is crucial, not just for calorie reduction, but also for implementing intermittent fasting. By scheduling two meals a day, you can fast for longer periods, which is highly beneficial to your health.
5. Consume appropriate amounts of fat.
Avoid consuming unhealthy Omega-6 fats (such as soybean oil, rapeseed oil, and corn oil), as these oils can exacerbate inflammation and increase the risk of diabetes. Instead, increase your intake of Omega-3 fatty acids by choosing fish rich in Omega-3 , such as salmon.
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Conclusion
People with diabetes should limit their carbohydrate intake to between 20 and 50 grams to help stabilize blood sugar and improve health. If you follow this dietary plan, you will find significant improvements in your physical condition.
YouTube source: https://youtu.be/KXq25rP7P2E
YouTube Column: Dr. Berg's Chinese Health Knowledge
