Certified practitioner dietitian and founder of Menuconcepts shares her advice to manage your carbohydrate intake.
It is important if we have prediabetes or type 2 diabetes that we determine our carbohydrate threshold, and everyone’s carbohydrate threshold is different.
Many patients ask me how much carbohydrate they can eat in the long term to keep their blood sugar in a healthy range and to maintain their weight.
My answer is simple, everyone is very different, and everyone will tolerate a different amount of carbohydrate and have different carbohydrate thresholds or tolerance.
Like what you see? Sign up for our bodyandsoul.com.au newsletter for more stories like this.
How to calculate carbohydrate tolerance
The tolerance level is the amount of carbohydrate you can eat before your blood sugar starts to rise and you gain weight. You might also experience other symptoms like fatigue, hunger, and haze.
Some people can tolerate 50 grams of carbohydrate per day and some people can tolerate up to 100 grams per day, while others can only consume 25 grams of carbohydrate per day.
It’s important to figure out which carbohydrate formula is right for you and how much carbohydrate you can consume on a daily basis before it starts to impact your health, put on weight, and your blood sugar rises again.
The first thing you need to do is figure out the total amount of carbohydrate you are currently consuming each day, by counting the total carbohydrate in all the foods and fluids you consume in a day. You must become a carbohydrate detective!
The best thing to do is to refer to the list of high carbohydrate foods for overcoming diabetes so that you can get a good idea of how much carbohydrate you are consuming during the day.
Once you have a good idea of your current total carbohydrate intake per day. It’s the starting point.
Second, you need to measure your fasting blood sugar in the morning, before you start eating for the day, and then measure over a week, so that you can determine your average fasting blood sugar.
Third, I suggest that you follow a low carb diet of 50 grams of carbs per day. This will reduce blood sugar on average over time and give you a benchmark to use as a measuring tool.
After you’ve been tracking 50 grams of carbohydrate per day for at least a few weeks, or until your high blood sugar drops to approach a healthy fasting range of 5-7mmol / L, you then start adding to figure out how much you can tolerate before you start to see your blood sugar rise again.
For example, if you consume 50 grams of carbohydrate per day for a few weeks and you see your blood sugar drop on average from 8 mmol / L to 6 mmol / L, on an empty stomach, then you can gradually add more carbohydrates.
You can increase to 70 grams per day, then to 80 grams, then to 100 g per day, to determine how much carbohydrate you can eat before you start to see your blood sugar rise to 8 mmol / L again.
Once they increase, you have reached your carbohydrate threshold or your tolerance levels. Now you know how much more carbohydrate you can have before you start to see your blood sugar rise and what grams of carbohydrate you need to stick to per day.
This is powerful information to have that will help you manage your diabetes well as long as you know your carbohydrate threshold and stay within it!
So in summary:
- Everyone has a different carbohydrate threshold or tolerance level, everyone can consume different amounts of carbohydrate in their diet on a daily basis before they start to see their blood sugar rise and weight increase, or before they start to experience symptoms. gastrointestinal such as bloating or fatigue and fog.
- To determine your carbohydrate tolerance or threshold, you need to start tracking the number of grams of carbohydrate you are currently consuming per day and your current average fasting blood sugar.
- You should then reduce your carbohydrate intake to 50 grams of carbohydrate per day until your blood sugar drops to healthier levels.
- Then you can slowly start adding more carbohydrates to your diet, and once you start to see your blood sugar rise and / or your weight increase, this is your threshold or tolerance level, and now you know how many carbohydrates. you can tolerate more. .
- You must become a carbohydrate sleuth by using the list of high carbohydrate foods to beat diabetes to calculate the amount of carbohydrates you eat each day.
Improving our blood sugar and weight and beating diabetes is determined by understanding the amount of carbohydrates and sugar our bodies can tolerate and knowing our carbohydrate threshold.