To help prevent diabetes, eat carb serving second

The number of individuals acquiring diabetes, particular Type 2 diabetes or adult onset diabetes is increasing. This fact is very alarming. What is worse is that diabetes is not only hitting adults. There are even some reports suggesting that even young people and children are acquiring diabetes. The United States Centers for Disease Control and Prevention said that around sixteen million individuals in the country are suffering from diabetes.

A diet high in carbohydrates has always been linked to an increased risk of diabetes. This is because people who have diabetes or who are at risk of getting the disease do not have the ability to process carbohydrates, particularly sugars, properly. Individuals suffering from diabetes and those who believe they are at a moderate or high risk of getting the disease must carefully follow a diet plan that is low in carbohydrates. The level of carbohydrates can definitely have a large impact in ones blood sugar levels.

One way to reduce the amount of carbohydrates intake is to have carbohydrate servings second during mealtime. The first servings of food during mealtime should be composed of food low in carbohydrates or high in fiber or protein.

All carbohydrates break down into simple sugars. This is one fact that people should keep in mind. It doesn't matter if you are eating complex carbohydrates like brown rice or whole wheat bread or simple sugars like candies and white sugar, they would all end up the same inside your body.

So the important thing is to take note of your total carbohydrates intake. Counting carbohydrate and reducing its intake is therefore a must to help prevent diabetes. And one effective way of doing this is to eat carb serving second during mealtime.

What is different between complex and simple carbohydrates is the rate at which they are converted into basic sugars. Carbohydrates are converted to simple sugars from five minutes to 3 hours after consumption. Complex carbohydrate breaks down slower than simple sugars. Therefore, the effect of complex carbohydrates and simple sugars in the blood sugar level of individuals varies quite markedly.

It is also important to note that high fiber foods are usually low in sugars. This is why high intake of fiber can also greatly reduce the risk of diabetes. People who are at risk of getting diabetes are advised to increase their fiber intake by taking fiber supplements such as psyllium , guar gum, oat bran or glucomannan. They should also consume more vegetables, fruits, whole wheat products and whole grain products.

So what is the basis of a low carb diet? A low carb diet is based on the fact that fatty acids in the blood are stored in the body as fat in the fat cells because of the secretion of insulin. For those who still do not know, insulin is a hormone produced by the body and is secreted by the pancreas.

The difference between a healthy individual and someone suffering from diabetes is that the body of the former has the ability to properly take note of the amount of sugar circulated within it. Insulin is immediately secreted by the body of a normal healthy person when blood sugar suddenly increases. The role of insulin is to send a message to the fat cells in the body to absorb the triglycerides and glucose in the blood. When glucose and triglycerides is absorbed by the fat cells, the blood sugar level returns to safe and normal levels. Diabetics have a problem with producing sufficient amounts of insulin. Some diabetics cannot produce any insulin at all.

You must also be familiar with the concept of glycemic Index. The ability of different foods to raise blood sugar varies and is measured through the glycemic index. Starchy, high carbohydrates foods raise the blood sugar and have a high glycemic index. The idea behind low carb diets is to keep blood sugar low so your body won't secrete significant quantities of insulin which in turn wouldn't put blood sugars and triglycerides into your fat cells.

And one of the ways to achieve this is to eat carb serving second during mealtime. This will ensure that by the time that the serving of carbohydrates come you will already be half full. Therefore you wouldn't eat as much as you would have if the carbohydrate serving was served first.