Why Carbs Should Be the Base of Your Diet (Even For Diabetics)
After giving a presentation on diabetes, I was asked what
the “healthiest” food to eat. Answer: There is no single healthiest food.
What’s the healthy diet depends on
your definition of healthy. This is different for everyone.
That said, here are some recommendations for everyone…
Acceptable
Macronutrient Distribution Range (AMDR)
AMDR is a fancy phrase for how much carbs, fat, and protein
are recommended by the Institute of Medicine:
45-65% Calories from Carbohydrates
20-35% Calories from Fat
10-35% Calories from Protein
(10-25% recommended by Australian Ministry of Health)
Because these nutrient recommendations are a range, everyone
can get them differently. Some people do very well on a high carb diet with 65%
calories from carbohydrates. Diabetics are often told to eat closer to 50%
calories from carbs, and some people do well with only 45% calories from carbs.
Low-carb diets are often used for weight loss short-term,
but there are risks long-term.
In our bodies, most carbs are converted to sugar. Some
carbs, like insoluble fiber, will pass out of us undigested.
Everyone, including diabetics, need sugar to survive. We
need a minimum of 130 grams of sugar per day for our brain and our blood cells
to function. We need additional sugar for energy. Sugar can be stored in our muscles and liver
and released when we need more energy, such as during exercise.
If we don’t get enough sugar, our body starts breaking down
our muscles and fat. That’s why low-carb diets work for weight loss—your body
will break down fat and you lose weight.
But, we don’t want our bodies to break down our
muscles. In severe cases, the body will
even break down the organs, including the heart. Obviously, this isn’t good and
can result in death.
What are ketones? What is ketosis or ketoacidosis?
While the body breaks itself down, it produces ketones. Ketones
can be excreted by the body.
Sometimes, especially in diabetics, ketones build up and make
blood acidic. This is called diabetic ketoacidosis. If left untreated, it can
lead to coma.
How do I avoid that?
To avoid the body breaking itself down and producing
ketones, everyone, including and especially diabetics, should eat at least 130
grams of carbohydrates per day. In type 1 diabetes, insulin administration is also
required to help the body use sugar.
Are there exceptions? Who might benefit from a low-carb diet?
Patients with some medical conditions, particularly epilepsy,
have found that following a low-carb diet and producing ketones improves their
condition. These patients follow a ketogenic diet under medical supervision. Do
not start such a diet without
consulting a doctor.
Reminder: Eat a Variety
Although a carbohydrate-based diet is recommended by the
Institute of Medicine, we should also eat protein and fat. A diet that removes
any nutrient can have negative effects. Eat a varied diet to get a mix of nutrients.