Dear Sirs, Can we eat Honey when i am diabetic type 1?
On Sun, May 30, 2010 at 11:01 AM, <
Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:
>
>
>
> Types of Carbohydrate
>
> {The link below may not be active. Try copy and paste to see if
> it will come up. The article has links to further information.
> The article still has good information. Take care, Gloria}
>
> From:
>
> http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/carbohydrates.html
>
> Nowadays, we hear about carbohydrate all the time. Did you know
> there are three main types of carbohydrate? There are starches,
> sugars, and fiber. You'll also hear terms like naturally occurring
> sugar, added sugar, low-calorie sweeteners, sugar alcohols,
> reduced-calorie sweeteners, processed grains, enriched grains,
> complex carbohydrate, sweets, refined grains, and whole grains.
> No wonder knowing what kind and how much carbohydrate to eat can
> be confusing!
>
> The three main types of carbohydrate are:
> * starch (also known as complex carbohydrates)
> * sugar
> * fiber
>
> On the nutrition label, the term "total carbohydrate" includes all
> three types of carbohydrates. This is the number you should pay
> attention to if you are carbohydrate counting.
>
> Starch
>
> Foods high in starch include:
> * starchy vegetables like peas, corn, lima beans, and potatoes
>
> * dried beans, lentils, and peas such as pinto beans, kidney beans,
> black eyed peas, and split peas
>
> * grains like oats, barley, and rice. (The majority of grain products
> in the US are made from wheat flour. These include pasta, bread, and
> crackers but the variety is expanding to include other grains as well.)
>
> The grain group can be broken down even further into whole grain or
> refined grain.
>
> A grain, let's take wheat for example, contains three parts. The
> parts are the bran, germ, and the endosperm. The bran is the outer
> hard shell of the grain. It is the part of the grain that provides
> the most fiber and most of the B vitamins and minerals. The germ is
> the next layer and is packed with nutrients including essential
> fatty acids and vitamin E. The endosperm is the soft part in the
> center of the grain. It contains the starch. Whole grain means
> that the entire grain kernel is in the food.
>
> If you eat a whole grain food, it contains the bran, germ, and
> endosperm so you get all of the nutrients that whole grains have
> to offer. If you eat a refined grain food, it contains only the
> endosperm or the starchy part so you miss out on a lot of vitamins
> and minerals. Because whole grains contain the entire grain, they
> are much more nutritious than refined grains.
>
> How can I tell the difference?
>
> Picking out foods in the store that are whole grain can be confusing.
> You cannot tell by the color of the food. Some manufacturers add
> coloring to make pasta look brown for example. Reading the ingredient
> list is the easiest way to tell if a food is made from whole grains.
> Look for the first ingredient to be whole wheat flour, brown rice,
> rye flour, barley, or oats.
>
> When you start reading ingredient lists, you will notice another
> term on most bread products made in the United States. It is
> enriched wheat flour. This is not the same thing as whole grain.
> In the United States, we enrich -- or add some vitamins and one
> mineral back into refined grains. For example, if a whole grain
> of wheat is ground into flour, you retain the vitamins, minerals,
> and fiber from all three parts of the grain. But when the germ
> and bran are removed before making it into flour (refined flour),
> your food will contain only the starchy part of the grain. So,
> wheat flour in the United States adds back a few of the nutrients
> that are removed. You lose about 11 vitamins and minerals, and
> five are added back. The nutrients added back are iron, and four
> of the B vitamins -- Niacin, Riboflavin, Thiamin, and folic acid.
>
> Enriched wheat flour is a refined grain. You also see enriched
> wheat flour listed as all-purpose flour, cake flour, bleached
> flour, and bread flour. You find it in breads as well as baked
> products like cake, cookies, muffins, and snack bars. Other
> refined grains are white rice and white pasta.
>
> Often, products that used enriched wheat flour and have added
> sugar and fat are called processed foods. A good rule of thumb,
> especially for grains is that the further away a food is from
> its natural state, the less nutritious. For example brown rice
> contains more nutrients than a cookie.
> Sugar
>
> Sugar is another type of carbohydrate. You may also hear sugar
> referred to as simple or fast-acting carbohydrate. There are
> two main types of sugar:
> * naturally occurring sugars such as those in milk or fruit
>
> * added sugars such as those added during processing such as
> fruit canned in heavy syrup or sugar added to make a cookie
>
> On the nutrition facts label, the number of sugar grams includes
> both added and natural sugars.
>
> There are many different names for sugar. Examples of common names
> are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar,
> confectioner's sugar, powdered sugar, raw sugar, turbinado, maple
> syrup, high-fructose corn syrup, and sugar cane syrup.
>
> You may also see table sugar listed by its chemical name, sucrose.
> Fruit sugar is also known as fructose and the sugar in milk is
> called lactose. You can recognize other sugars on labels because
> their chemical names also end in "-ose." For example glucose
> (also called dextrose), fructose (also called levulose), lactose,
> and maltose.
>
> Can people with diabetes eat sugar?
>
> In the past, people with diabetes were warned to completely
> avoid sugar. Experts thought that eating sugar would rapidly
> increase blood glucose, resulting in levels that were too high.
> Some people even thought that eating sugar caused diabetes, an
> idea that we now know isn't true.
>
> Research has shown that the total amount of carbohydrate affects
> blood glucose levels the most. But, the type of carbohydrate
> (e.g. sugar vs. starch) can also affect blood glucose levels.
> Learn more about the types of carbohydrate and the glycemic index.
>
> Now experts agree that you can eat foods with sugar as long as
> you work them into your meal plan as you would for other
> carbohydrate-containing food.
>
> The new recommendations are good news. But there are still reasons
> to limit the amount of sugar you eat. Sugary foods are often foods
> without much nutrition. They have calories, but lack the vitamins,
> minerals and fiber that are important to your health. Foods made
> with a lot of sugar are often also high in calories and fat.
>
> Fiber
>
> Fiber comes from plant foods so there is no fiber in animal products
> such as milk and other dairy products, eggs, meat, poultry, and fish.
> Fiber is the indigestible part of plant foods, including fruits,
> vegetables, whole grains, nuts, and legumes. When you consume
> dietary fiber, most of it passes through the intestines and is
> not digested.
>
> Adults need to try to eat 25 to 30 grams of fiber each day. Most
> Americans do not consume nearly enough fiber in their diet, so while
> it is wise to aim for this goal, any increase in fiber in your diet
> can be beneficial. Most of us only get about 1/2 what is recommended.
> Fiber contributes to digestive health, helps to keep you regular
> and helps to make you feel full and satisfied after eating. Additional
> health benefits, of a diet high in fiber -- such as a reduction in
> cholesterol levels -- have been suggested by some so may be an additional
> benefit.
>
> Good sources of dietary fiber include:
> * Fruits and vegetables, especially those with edible skin (for
> example, apples, corn and beans) and those with edible seeds (for
> example, berries).
>
> * Whole grains such as:
> -- whole wheat pasta
> -- whole grain cereals (Look for those with three grams of dietary
> fiber or more per serving, including those made from whole wheat,
> wheat bran, and oats.)
> -- whole grain breads (To be a good source of fiber, one slice of
> bread should have at least three grams of fiber. Another good
> indication: look for breads where the first ingredient is a whole
> grain. For example, whole wheat or oats.)
>
> * Beans and legumes. Think black beans, kidney beans, pintos, chick
> peas (garbanzos), white beans, and lentils.
>
> * Nuts -- try different kinds. Peanuts, walnuts and almonds are a
> good source of fiber and healthy fat, but watch portion sizes,
> because they also contain a lot of calories in a small amount.
>
> In general, an excellent source of fiber contains five grams or
> more per serving, while a good source of fiber contains
> 2.5 - 4.9 grams per serving.
>
> It is best to get your fiber from food rather than taking a
> supplement. In addition to the fiber, these foods have a wealth
> of nutrition, containing many important vitamins and minerals.
> In fact, they may contain nutrients that haven't even been
> discovered yet!
>
> It is also important that you increase your fiber intake gradually,
> to prevent stomach irritation, and that you increase your intake
> of water and other liquids, to prevent constipation.
>
> Because fiber is not digested like other carbohydrates, for
> carbohydrate counting purposes, if a serving of a food contains
> more than or equal to 5 grams of dietary fiber, you can subtract
> half the grams of dietary fiber from the total carbohydrate
> serving of that food.
>
>
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