Diabetes, Fiber, Simple and Complex Carbohydrates

They are body’s main source of energy. They are classified into Simple and Complex carbohydrates. Simple carbohydrates are easily digested. Complex carbohydrates are digested slowly and provide stamina and energy over a long period. Fruits, most vegetables and milk and milk products are made up of simple carbohydrates. While Potatoes, corn, beans, rice, bread, cereal and pasta are complex carbohydrates. 

About half of the daily calorie requirement of the body should be obtained from carbohydrates. It is good to eat a combination of complex and simple carbohydrates. However if you consume excess carbohydrates then there will be shortage of insulin to transport excess sugar into the cells. This causes an increase in blood sugar level. 

Diabetes and Simple Carbohydrates
Cakes, pastries, jams, jellies, candies and table sugar are sources of simple sugar. In normal cases there is sufficient insulin in the blood to move this simple sugar into the cells.

But in diabetics, either the insulin is ineffective or deficient. So the sugar stays in the blood and increases the level. Therefore in diabetics especially intake of simple carbohydrates is restricted. 

Why Complex Carbohydrates are better for Diabetes:
The body breaks down the Complex carbohydrates rather slowly. And so the blood sugar level rises gradually. In such situations the body is able to manage complex carbohydrates even with decreased insulin. And these do not affect a diabetic the same way a simple carbohydrate does.

Fiber and Diabetes:
Fiber is a carbohydrate that is unrefined. The outer layer of seeds, fruits and vegetables is made up of fiber. It is a mixture of pectin, cellulose, lignin and gums, which is indigestible matter.

Potatoes, oats, nuts, seeds, pulses, bread, fruit and vegetables are made up of fiber. All the forms of dietary fiber pass down the digestive tract without being broken down. Fiber performs valuable functions although it does not provide any nutrients. It decreases the blood glucose level in the blood after meal, softens and adds bulk to stool and helps retain water in the intestine. It is also known to reduce blood cholesterol level and decreases risk of cardiovascular disease. 

Fiber also boosts the ability of cells to receive and utilize insulin, especially in type-2 diabetes. This is an effective natural method to control diabetes. It is good to increase fiber intake gradually so that the system is able to adjust to it. Eat more fruits and vegetables along with the skin and reduce intake of processed foods.

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