The glucose that circulates in the blood comes mainly from the carbohydrates (sugars) that you consume. In the presence of diabetes, your body misuses the energy that circulates in the form of glucose in the blood, which can cause your blood sugar (blood sugar) to rise above normal values.

A person with diabetes does not have to eliminate all carbohydrates from his diet: carbohydrates are the main source of energy for the body and the only fuel for the brain. Instead, she should closely monitor the amount ingested and spread it over at least three meals to control her blood sugar.

Carbohydrate sources

Carbohydrates form the set of sugars found in food. They include sugars, starch and dietary fiber.

Sugar can be naturally present in foods or added:

Natural sugars: they are found naturally in milk and its substitutes, starchy foods, legumes, fruits and vegetables (in smaller quantities) as well as their juices, etc.
Added sugars: They are added to cookies, sugary drinks, sweets, cakes, and other commercial products.

Whether carbohydrates are naturally sourced or added, they turn into glucose to provide energy to the body's cells. So they all have an impact on blood sugar.

Simple or complex carbohydrates?

Carbohydrates can be classified into two broad categories:

1. Simple carbohydrates: the most common are glucose (dextrose), fructose, lactose and sucrose. They are absorbed quickly by the body. They can be found in:

fruits and their juices
milk and yoghurt
sweet foods (pastries, chocolate, jams and syrups)
refined sugar (white sugar (sucrose), honey, molasses, maple syrup, etc.)

2. Complex carbohydrates: These carbohydrates are made up of several units of glucose combined into a long chain called starch. They are absorbed more slowly by the body and do not give a sweet taste to food. They are found in foods that contain starch, often called starchy foods:

bread
crackers
cereals
rice and pasta
legumes
potatoes

Dietary fiber is also part of the complex carbohydrates, however, unlike all other carbohydrates, it does not have an impact on blood sugar, because it is neither digested nor absorbed by the body.

Nutritional advice

Carbohydrates have a direct influence on blood sugar levels, which is why it is important to control the amount consumed and to distribute their consumption throughout the day, over at least 3 meals.

You should give preference to carbohydrates from foods that have interesting nutritional value (rich in vitamins, minerals and fiber).

Carbohydrate-rich foods that have good nutritional value are mainly:

cereal products (preferably whole grain – rice, pasta, bread, cereals, etc.)
vegetables and fruits
milk and certain dairy products
legumes (chickpeas, lentils, etc.)

A variety of foods from these categories should therefore be regularly on your menu.

Refined sugars can be consumed occasionally and moderately, as part of a balanced meal containing other carbohydrates, protein and fat.

Taken as part of a meal, sugar will have less impact on blood sugar.

For the person with type 2 diabetes or those with an eating plan with predetermined amounts of carbohydrates for each meal, refined sugars, when consumed, should replace other carbohydrate foods usually ingested, not be added to them. The total amount of carbohydrates should remain roughly the same day by day.

If you're buying processed products, take the time to read the Nutrition Facts table and ingredient, list for the presence of carbohydrates.

Be aware that food without added sugar is not necessarily free of carbohydrates: carbohydrates can be found naturally in food (e.g., fruit juice without added sugar contains the natural sugar of the fruit).

Carbohydrate requirements

The amount of carbohydrates people need each day depends on different factors:

age
gender
size
weight
the level of physical activity

In general, most adults need:

45 to 75 g of carbohydrates per meal
15 to 30 g of carbohydrates per snack, if necessary

Note that adolescents, athletes and young adults with type 1 diabetes may have higher needs.

Your nutritionist/dietitian will help you determine how many carbohydrates you need.

Low-carb diets

Health Canada recommends consuming at least 45% of total energy (calories) as carbohydrates (sugars).

So what about low-carb diets that contribute between 4 and 45% of total energy? Although they would allow a decrease in triglycerides, current studies do not show that such diets could have a definite effect on the control of blood sugar (blood sugar), the improvement of blood pressure or blood lipids or the management of body weight in the medium or long term in people with type 2 diabetes.

Given the lack of long-term studies, it is impossible at this time to know the future impacts of carbohydrate-restricted diets, and thereby ensure that they are safe. However, we know that they can cause nutritional deficits (vitamins, minerals, antioxidants, fiber, etc.) and lead to the overuse of the kidneys.