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Carbohydrate factsheet for people with type 2 diabetes What are carbohydrates? Foods are made mainly of carbohydrate, fat and protein. Carbohydrates are broken down into glucose during digestion. Therefore, foods containing carbohydrate will increase your blood glucose level when you eat them. If you eat a large portion of a food containing carbohydrate, your blood glucose level will be higher than if you eat a smaller portion. There are two main types of carbohydrates: starch and sugars. Starchy carbohydrate is found in foods like bread, pasta, chapatti, potatoes, yam, noodles, rice, cereals, nuts, beans and pulses. Sugary carbohydrate is found in table sugar (white, brown, granulated) and is also found in fruit and some dairy foods. However, it is not recommended that you cut out carbohydrates from your diet as: Glucose is an essential source of energy especially for the brain Food containing carbohydrate contains also important vitamins and minerals for your health High fibre carbohydrate such as whole grains and fruit, are important for a healthy gut Some carbohydrate may help your appetite control How much carbohydrate do I need? The amount of carbohydrate that your body needs varies mainly according to your gender, age, weight and physical activity. On average, your body should obtain half of its energy (calorie) needs from carbohydrate if you are a healthy weight. This should be mainly from starchy carbohydrate, and from healthier types of sugars found in fruit and in some dairy products. You can find out how much is in the food you eat by reading the nutritional panel on the food packet, under total carbohydrates, not ‘of which are sugars’. We measure carbohydrates in grams. Calories Protein Total carbohydrate Of which sugar Fat Of which saturated per 100g in kcal/KJ in grams e.g. 60g in grams in grams in grams This is the weight of the carbohydrate, not of the food. It is better to spread the carbohydrate evenly throughout the day instead of a large meal with lots of carbohydrate at once. Date of publication: Oct/2013 Date for review: Oct/2015 © Bedford Hospital NHS Trust Diabetes Specialist Dietitians, Bedford Hospital NHS Trust, Kempston Road, Bedford, MK42 9DJ. 01234 792 287 Carbohydrate Factsheet for people with type 2 diabetes Starchy carbohydrate Starchy foods are digested and absorbed slowly. Eating starchy foods regularly will help you to maintain good blood glucose levels. Starchy carbohydrate foods are healthy as they contain vitamins and minerals and are low in fat. The higher fibre versions such as wholegrain, seeded granary and oat varieties may make you feel fuller for longer. It is important to include a starchy food with each meal. Beans, pulses and nuts have some starchy carbohydrate and are high in fibre and low in fat. Also they are a good source of iron and protein. They are important if you are a vegetarian. Sugary carbohydrate There are several types of sugar, including: Sucrose or ‘table sugar’ (white or brown) Glucose (found in syrups, honey and molasses) Lactose (found naturally in milk and milk products) Fructose (found naturally in fruit and fruit products) Refined sugars and products high in ‘table sugar’ have little goodness and may cause a rapid rise in blood glucose levels. These should be limited in the diet. Fruit People with diabetes can eat all types of fruit. However, whilst healthy, all fruit contains natural sugar. Eating a lot of fruit at once can raise your blood glucose level. Remember: Eat one to two portions of fruit at a time Spread fruit throughout the day Choose tinned fruit preferably in natural juice Fruit juice and smoothies are high in natural sugar, even if unsweetened. They are also digested very quickly so raise the blood glucose level quickly as well. It is best to limit your intake of fruit juice to one small glass (150ml) per day and preferably with meals. Milk and dairy foods Milk and dairy foods have plenty of goodness are a good source of calcium for bone health. It is important to include these daily, preferably low fat or diet options. However milk sugar can still affect blood glucose levels. All types of cheese have little carbohydrate so have little effect on blood glucose levels but contain lots of fat and protein. Date of publication: Oct/2013 Date for review: Oct/2015 © Bedford Hospital NHS Trust Diabetes Specialist Dietitians, Bedford Hospital NHS Trust, Kempston Road, Bedford, MK42 9DJ. 01234 792 287