Welcome To Carbaholics Anonymous

Are You Addicted To Carbs? Can’t live without Pasta, Bread, Cupcakes?

Carbaholics Anonymous is a free site that contains all the information about how you can control your carbohydrates addiction and shift your life towards healthy low carb foods that can not only help you controlling obesity but also a great help to live healthy and manage your diabetes better.

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Is Weight Loss For Diabetes Prevention Important?

Importance of Weight Loss For Diabetes Prevention

Obesity is a serious problem that lies at the bottom of various diseases even cancer. So if you are trying to control diabetes or prevent it, losing weight is very important. Simple lifestyle changes can bring down the levels of glucose to a normal level so that an individual with diabetes can lead a normal life.
Among the various methods of controlling diabetes, losing weight is one of the most effective remedies and is good for health too. Losing weight however does not imply that you need to become lean and skinny. It is just the extra pounds that you need to lose to start reaping the benefits. According to experts, by reducing just about 5% to 10% of your total weight, you can bring down the sugar level considerably and along with it manage blood pressure and cholesterol level also.
If you are a diabetic and over-weight as well, it is not too late to start on a weight loss diet along with the right workouts that will help to reduce weight and side by side lower blood glucose level. Simply losing weight to control diabetes is not enough to get results. There is something more than that. You need to shed the extra pounds from the right places. Let us see what the right places are according to experts.

Losing Weight In The Correct Places

One of the biggest enemies of diabetes is extra weight. But all body fats are not responsible for it. When extra fat is stored around the mid-section of your body which is the abdomen area is the source of all troubles. If your hips and thighs seem to have extra fat, it does not affect blood sugar level. There are different shapes of the body like the apple shape, pear shape and others. It has been found that apple-shaped people are more at risk than pear-shaped individuals.
In a pear-shaped body the extra fat is stored close below the skin as opposed to apple-shaped body. Here the weight settles around the middle, much of it deep inside the belly surrounding the different organs lying around the abdomen and liver. This type of fat is linked to diabetes and insulin resistance. Most experts are of the opinion that waist size often predicts the presence of diabetes in a person more than the body mass index (BMI).

Right Way To Lose Weight & Control Diabetes

It is very important to find out the right way to lose weight and control diabetes. Create a safe diabetes weight loss plan with the help of your doctor and fitness expert. Once you start on your weight-lose routine, as your blood glucose level gradually drops, you have to be very careful. Take the suggestions of your physician whether you need to stop your medication or insulin injection to maintain balance. If double pressure is created on the glucose level, you may feel too weak and exhausted. So never do anything on your own. Experts are there to give you advice on diabetes care and weight-loss

Effects of Losing Weight on Diabetes

Losing weight has amazing effects on diabetes that is beyond imagination. Diabetes is caused not only because you cannot utilize insulin to help sugar turn into energy, but for many other reasons. There are psychological causes also. When you are extremely worried about something at home or office, when you feel depressed and low because someone has said something and taunted you because you are over-weight or any mishaps and misunderstandings, sugar level will surely go high. It is for these reasons a diabetic has to be cared of especially so that he is not hurt in any way or anything that might create tension in the mind. So many problems can be reduced if weight is reduced.

Here is another practical example how losing weight controls diabetes. When you are slim and healthy, don’t you feel confident and happy? This feeling of happiness and energy creates a mysterious level of energy in the mind and that soothes the tensed nerves and helps to control diabetes. You will feel healthier and happier when your weight is under control and that will in turn reduce your diabetes problems too.

Striking The Right Balance Is Important

Maintaining balance in whatever you do is very crucial. Whether you are planning to join the gym to reduce diabetes or cutting back on calories to reduce weight to control blood glucose, there must be a balance. Keep an eye on the level of glucose while you lose weight. It should neither get high nor too low while you change your food habits and lifestyle. This is the reason why a dietician must be consulted when you start on a weight lose diet or exercises to reduce weight.
Experts are of the opinion that cutting 500 calories a day is generally safe for an individual with diabetes. It however depends largely on the glucose level and how much you need to lower it. It is best to reduce calorie-intake from proteins, carbohydrates and fats in order. An adult increases weight when there are excess carbohydrates in the body that are not used up because of diabetes. So selecting the right carbs to maintain health without adding extra pounds to the body is of major importance.

What Your Diet Should Consist Of

Since carbs are the biggest effect on blood glucose, you have choose carbs that have more of fiber and less of sugar and starch in them. The fibers in what are called the good carbs are absorbed more slowly into the blood stream that reduces the risk of blood sugar spikes. Watch the carbs is the main advice of doctors when you start on a weight loss plan.
Your diet should consist of complex carbs like whole-grain bread, dark green vegetables and fruits with more of fibers and less of calories. Sugary carbs should be avoided for the greatest reason that they are broken down fast in early digestion process and if not used immediately are stored as fat around the abdomen. So avoid having the sliced white bread. Rather enjoy the whole wheat bread with peanut butter which will not harm a diabetic. However, remember cutting down lots of carbs can be dangerous. When the body lacks the carbs to burn fuel, metabolism changes into ketosis wherein the fat that is consumed is burned in its place. You may feel less hungry and eat less but such a situation is harmful for health in the long-term. Hence maintaining balance in your weight-loss diet is absolutely crucial to stay healthy. A nutritionist can offer maximum help regarding your meal plan.

Other Ways To Lose Weight For Controlling Diabetes

It has often been found that all diabetics do not have a lot of carbs or eat a lot that increases their weights. There may be other factors that cause weight gain. So exercises can be of great help in such instances. Consulting the doctor about the glucose level and the exercises that are suitable for reducing weight, you can start on a regular fitness routine. Take the advice of an experienced physical instructor who can design the perfect exercises suitable for you. You need to reduce the extra pounds around the belly specifically to control diabetes and your blood glucose level.

Balancing Your Diet For Controlling Diabetes

How to take food as a diabetic patient

Diabetes is a problem that is on the rise at a very rapid pace. If correct measures are taken on right time a lot of health problems can be prevented. Often people think that controlling diabetes means living in deprivation. Diabetics feel depressed mostly when they are put on strict diet. They need to cut back on most of their favorites especially desserts and sugary foods. But the fact is that preventing and controlling diabetes means eating a tasty and at the same time a balanced diet that will boost your energy level and improve your mood. Balance is the keyword to a healthy living and diabetes control.

Symptoms of Diabetes

It is important to know the symptoms of diabetes and the causes responsible for the disease before consulting a physician. The signs of diabetes are quite visible in persons who suffer from it. They usually feel tired, lethargic, lack energy to carry out regular activities, feel weak and frequent urination is the main sign of diabetes. But why does this happen?

Causes Of Diabetes

Diabetes is caused because the pancreas that is responsible for producing insulin and other digestive juices, do not produce enough quantity of insulin that is necessary to turn glucose into energy. It may also happen that the body does not respond to the insulin produced by the pancreas. The glucose that enters the body when we eat carbohydrates is not changed into energy and the glucose level rises up. This condition of the body when there is excess of sugar in your blood is known as Diabetes. Once you are aware of the problems associated with Diabetes, you should consult the doctor for immediate remedies. Any problem that is tackled right from the start can be reduced to a great extent. Hence the advice of the doctor is very important in cases of Diabetes both the Type 1 and Type 2.

How Diabetes Is Managed

Taking control of diabetes is not very easy. But if you are consistent on four major points you can surely make a difference in your glucose level. The 4 vital steps to take when you want to control diabetes are: –

1. Making changes in lifestyle.
2. Controlling diet.
3. Enough of activities or exercises under a professional trainer to choose the proper fitness workouts that will use the energy from glucose and not allow it to accumulate in the body as fat.
4. Reduce weight.

Importance Of Diet In Managing Diabetes

Eating right is the most important point when you are trying to control or prevent diabetes. Other factors are no doubt important like exercises and losing weight, but what you consume have the biggest effect on your health. What is the meaning of eating right for diabetes? It is surprising to know that no special diets are required to manage diabetes. You can have almost everything that others have. The main point is that a diabetes diet is a healthy eating plan that has the required essential nutrients but is low in fat and sugars. Counting calories is vital in a diabetes diet. If you choose your carbohydrates carefully, you will not have much of a problem in managing diabetes.

How To Control Diabetes?

There are 3 major steps that you need to take to control diabetes and know the vital elements that affect blood sugar and blood lipids levels which are the following:

• What you eat
• When you eat
• The amount you eat.

Now let us consider these 3 vital points that help in managing diabetes in details.

1. Selecting The Right Foods

A balanced diet consists of adequate quantity of the essential nutrients like proteins, carbohydrates, fats, vitamins, iron, calcium etc to maintain health and all the body to function properly. In case of diabetes, certain changes are required in this regular diet plan. It is because you cannot use the insulin produced to utilize the carbohydrates as energy sources or may be your pancreas does not produce insulin at all. So the intake of carbohydrates has to be calculated properly so that there is no accumulation of excess fat in the body. So what should a diabetic eat?
Here is a short list of foods that you can eat to manage and control diabetes:
a. Carbohydrates required by the body are available in fruits, vegetables, breads, pastas, yoghurt and sweets. For a diabetic, dark green leafy vegetables are very important and safe too as they have a lot of fiber that controls glucose.
b. Fruits that are low in sugars but rich in vitamins, calcium and others like grapes, guavas, strawberries etc are best for a diabetic.
c. Sweets should be avoided, mostly before going to bed; yoghurt is one of the best foods that offers amazing effects on health and diabetes and it contains proteins too.
d. As for the breads and rice you can have brown bread and brown rice. They are full of vitamins as well as fibers to control diabetes and maintain your health.
e. The protein contents in your diet should be around 15% to 20%. Your choice of proteins should be the lean meats and fish that have Omega3 fatty acids.
f. Fats should constitute 20% to 35% of your diet but they must be the unsaturated fats that do not increase your weight. Weight gain slows down the control level of diabetes.

2. Eating At Regular Intervals

The body is able to control your blood sugar levels as well as your weight better when the meals are scheduled properly. You must aim to remain consistent in your meal timings. Always remember the following points:
• Do not skip your breakfast rather take care to eat a good breakfast to maintain your energy level and control your glucose level throughout the day.
• Eat regular small meals. Never stuff yourself for once that you will stay full for many hours. It is a bad idea especially for diabetics. Small meals will keep a check on your portions.
• Maintain the same amount of calorie-intake daily. It has great impact on regulating blood sugar levels.

3. Amount Of Food You Eat

Doctors give great stress on the amount of food that you take. It must be a balanced diet every day. The portion sizes are usually designed by the doctor or dietician who calculates the amount of carbohydrates, proteins or fats that each person requires according to his/her sugar level and other factors so that you do not lack any of the essential elements required by the body to maintain glucose level as well as health. Once the calories are determined, it is your duty to maintain it so that you stay well and enjoy all kinds of foods without feeling sick or increasing the glucose levels.
The best way to manage your diet is to keep a count on your calories. Always keep an eye on what you eat maintaining a balance in the essential elements. If you adhere to your meal plan and portion sizes and eat at regular intervals you will reap great results in diabetes management and stay healthy for many years and control many of the effects of diabetes. But always remember to consult your physician before taking any decisions regarding medications.

Carbohydrates Information: Types & Effects on Health

Carbohydrates Information

Today everyone is aware of the fact that to stay healthy and fit, one must maintain a healthy diet routine. A balanced diet consists of all the essential nutrients required in the appropriate quantities to allow the body to function properly and fight against diseases. Among the various nutrients that the body requires, carbohydrates are the must-haves as they are responsible for supplying energy to the body to function well.

But all carbohydrates are not good for all individuals. Some are good carbs while others are known as the bad carbs. This is especially true when you are overweight or a diabetic. Hence it is important to know the different types of carbohydrates present in the different foods and their effects on the health.

What are carbohydrates?

Carbohydrates are biological molecules that consist of carbon, hydrogen and oxygen atoms. A combination of all these atoms is termed as carbohydrates and these micro-nutrients are available in many foods and beverages. Some are better than the others and it is your healthy choice that helps to keep you fit and strong.

Types of Carbohydrates

There are 3 main types of Carbohydrates namely Sugar, Starch and Fiber. Now let us consider each type separately and find out their uses and in which foods they are available.

  1. Sugar: – Sugar is the simple type of carbohydrate and is naturally present in various foods and drinks. It contains only one or two molecules of sugar. Some of the common sugars are glucose, sucrose, fructose and lactose. Glucose is referred to as blood sugar. Sugar easily mixes with the blood stream as it has very few molecules and is digested quickly. However, sugar from natural whole foods boosts the energy level as it contains other important nutrients. But added sugar is not good for health.
  2. Starch: – Starch is a complex carbohydrate and consists of a number of sugar molecules. It usually has thousands of sugar molecules that are connected together like branches and spiral shapes. When it is digested the enzymes in the stomach break the molecules till a single sugar molecule or monosaccharide remains which can enter the cells through the bloodstream and convert it into energy.  Starches are digested at varying rates and when they are digested slowly, they help to feel full and supplies long-term energy. Starches that are digested quickly are not good for health as they increase blood sugar levels causing diabetes. There are some foods that contain all the 3 types of carbohydrates and cannot be easily separated from each other or labeled out.
  3. Fiber: – Carbohydrates present in fiber are not digested but travel down the digestive tract and ferment in the large intestine. There are two types of fibers namely soluble and insoluble. Soluble fiber keeps the blood sugar steady by absorbing carbs at a slower rate and also helps to control cholesterol levels and absorption of dietary fat. Insoluble fiber is important for taking care of digestion and the digestive tract and preventing constipation.
  4. There are other terms also used frequently regarding carbohydrates. They are the low-carbs and net-carbs. They are visible mostly on the labels of products. Net carbs is generally used to denote the total amount of carbohydrates present in a product excluding fiber or both sugar alcohol and fiber. Low-carbs are those foods that have the good carbs and do not increase the blood sugar levels.
  5. Glycemic index is a term that is also used with reference to carbohydrates. It classifies the foods that contain carbohydrates according to their ability to increase the sugar level of blood.

Foods that contain the different types of Carbohydrates

Carbohydrates are present in almost all the foods that we consume regularly like the vegetables and fruits as well as beverages. But the types and amount s of carbs vary from one item to another. Some contain more of sugar, while others are rich in fibers and others have more of starch. So selecting the right carbs according to your requirements is very important to maintain good health. Those have diabetic problems or obesity issues need to be more careful about the choice of carbohydrates in their diet.

Sugar

Foods that contain more of sugar are fruits and vegetables which contain fructose and sucrose. Lactose is present in milk and it is natural sugar. There are certain foods that we love to eat that are rich in sugar contents like cookies, cakes, pies, brownies, muffins, doughnuts, jams, spreads, preserves, sweetened fruits and cherries, apricots, raisins, bananas, prunes, peaches etc.

Starch

Starch is a complex carbohydrate and is a friend of your health. But it is important to get this starch from the proper sources that include fresh produce, legumes and whole grains. Corn, parsnips, potatoes, green peas, yams, winter squash and pumpkins are good sources of starch. Among the fruits you can rely on avocadoes, mangoes, peaches, apples, grapefruit, melons, grapes, berries, peaches, nectarines for your regular starch requirements. You can get starch from white beans, black kidney, pinto, baked and canned beans, yellow, brown or green lentils as additional supply of good quality starch.

Fibers

Insoluble fibers are found in whole grains, vegetables like carrots, tomatoes, celery and wheat cereals.  Cooked dry beans and peas also have fibers that help in proper bowel movements. Good sources of soluble fibers are barley, beans, oatmeal beans, nuts and fruits like berries, apples, pears and citrus fruits.

How to choose the right types of carbohydrates according to your body types

Carbohydrates are considered to increase weight and sugar levels in persons who have a tendency of gaining weight easily and those who have stress and tension related problems. Such persons need to very careful when selecting their carbohydrates. For others carbohydrates are vital for the following reasons:

Ø Carbohydrates provide energy and are the main sources of fuel. Sugars and starches are changed into simple sugars during the process of digestion that are absorbed into the bloodstream which then enters the cells of the body with the insulin produced by the pancreas. This glucose is used by the body for fueling all our activities from morn till night.

Ø Carbohydrates available in the form of dietary fiber in whole grains and wheat cereals and others help to fight against diseases like type 2 diabetes, obesity issues and cardiovascular problems. Fibers are extremely important for proper digestion.

Ø Eating the right carbs like whole grains, fruits and vegetables that are rich in fibers helps in controlling weight. They give you a feeling of fullness and restrict your food cravings thereby reducing weight as well.

Since you cannot stay without carbohydrates it is wise to choose the appropriate ones that will do well for your overall health. You can even consult a doctor and ascertain the perfect amount of carbohydrates that you need daily as requirements vary according to weight and activities of an individual. Those who do a lot of outdoor activities and are into sports, need more energy and so more carbohydrates. They do not have to worry whether the extra carbs are being stored as fats or not as all the carbs are burned out. But in case who work indoors behind cubicles for most of the day, then emphasizing on fiber-rich fruits and vegetables, whole grains, beans and legumes will be the best for you.

 

Why Is Exercise Important For Type 2 Diabetes?

Why Is Exercise Important For Type 2 Diabetes

Why Is Exercise Important For Type 2 Diabetes

Exercises have been considered to be one of the most important ways of maintaining good health from the ages. Hence it is no doubt that exercises will help to control and reduce diabetes considerably including Type 2 Diabetes. How physical activities help to lower blood glucose level can be best understood if we know the causes of diabetes.

What is Diabetes?

Diabetes is a problem that is tormenting individuals of all age groups around the world. It can happen to anyone at any time. So if you can understand the problems that are related to diabetes you can easily understand why doctors recommend exercises at the very start to control your blood sugar level. But what is diabetes? It is a condition when there is enough glucose in your blood but it is not utilized by the body properly and so the level of glucose rises up making you a diabetes patient.

Insulin production

You must be thinking why does not the body use the glucose when it is available? This is because the insulin, a hormone produced by the pancreas is either not enough to open the cells of the body to allow glucose to enter which is used as energy resources or your body may not be reacting to the insulin produced by your pancreas in which case also, the blood glucose remains in the blood itself and gradually rises high for it remains unused by the body. It is for these two reasons that you suffer from diabetes.
There are mainly two types of diabetes namely Type 1 and Type 2 Diabetes which is the most common type and is somewhat a chronic problem that lingers for life. Hence it is very important to treat Diabetes in the best possible ways to stay healthy and enjoy life like all others. In Type 2 Diabetes, the body fails to produce sufficient insulin and it may also happen that the cells are insulin resistant.

Visiting the doctor

When you visit a doctor complaining about your problems of weakness, frequent urination, dizzy feeling etc the first thing that he advices you is to go for a blood test to ascertain the blood sugar level, whether it is too high or within the normal range or it is on the rise. Accordingly he prescribes certain medicines and he emphasizes on physical exercises the most along with diet control and certain lifestyle changes.

Exercises to Check Diabetes

It has been proved that exercises make it easier to keep a check on diabetes. So anybody who is suffering from diabetes, do not sit back in dismay, rather get up and visit your nearest gym and talk to the professional instructor who can design your exercise routine according to your requirements and what suits you the best. Physical activity is one of the most important components of Type 2 Diabetes treatment plan.

How Does Exercise Affect Blood Sugar?

1. During exercise, the body requires extra energy and that is supplied by blood sugar or glucose. Even when you do something quickly, the muscles and liver release glucose for fuel. The maximum amount of glucose is used when you do moderate exercise for a long period of time like hiking. Your blood sugar level goes down through these movements. Thus it has been proved that physical activities especially exercise help to reduce diabetes problems.
2. During your workouts the muscles can use the glucose present in the body without insulin. It does not matter whether you are insulin resistant or you do not have enough insulin. When you exercise, the muscles get the glucose they need automatically thereby reducing the blood sugar level. It has been found that if you are insulin resistant, exercise makes your insulin more effective because the insulin resistance goes down and the cells can use the glucose more effectively.
3. Exercises can also help people with Type 2 Diabetes avoid and reduce long-term problems. Most diabetics have blocked arteries that lead to cardiac arrest. Exercise reduces chances of heart attacks by keeping the heart healthy and strong by lowering glucose level.
4. There are other reasons of diabetes namely tension, stress, overwork and lack of rest and peace of mind. Exercise has an amazing effect not only on the body but also the mind. You will often hear people speaking about feeling rejuvenated and fresh after doing their workouts. This also helps to combat diabetes.
5. Exercises help to reduce weight too since overweight individuals are often diabetics. So by losing weight through workouts, you can control diabetes also.

Importance of professional help

When your doctor advice you follow a fitness routine, he also tells you that you should do those exercises which are perfect for you. But how will you know which exercises are best for you? It is the professional health instructor who will design your exercises in the correct way so that your aim of reducing blood sugar level is successful.
All kinds of exercises are not fit for a person with diabetes especially if the sugar level is quite high. In such cases, the doctor and the experienced instructor sit together and decide on the moves that will benefit the patient greatly.

What kinds of Exercises are recommended?

There are three main kinds of exercise namely strength training, flexibility work and aerobics. All the three kinds of exercises are organized in a balanced way by your personal instructor to achieve the most.

Aerobic Exercises: It is best to start with aerobic exercises because they are light and the basics of exercise that you can do on your own. These exercises include walking, running or jogging and sports like tennis, swimming, basket ball and biking. Any of these exercises must be done regularly for at least 30 minutes. If you cannot do it at a stretch, break it into 10 minutes each but try to complete the total 30 minutes. It may be difficult at first, but with practice you can easily achieve that for you have to reduce your glucose level.

Strength Training: When you become used to aerobic exercises and do not feel much strain, you will be started on strength training. This training builds up lean and efficient muscles for which you need a lot of energy that is supplied by the glucose in your blood and thus reduces sugar level. So the more you use glucose, the better it is for your diabetes control. Pull-ups and push-ups are often recommended by trainers. Lifting weights for 20 to minutes twice or maximum thrice a week is enough to get full benefits of strength training for diabetes control.

Flexibility Training: Of the various types of exercises stretching is one of the most important flexibility exercises that allows one to ascertain how well the joints and muscles can work and also ascertain their strength levels. By doing the various stretches, you again consume a lot of energy that is derived from the glucose in your blood and reduces the level of sugar which is the main aim of exercise in Type 2 Diabetes.

The final word about exercises to help reduce Type 2 Diabetes is that you must do your workouts willingly and enjoy every movement. Motivate yourself and stick to your plan to enjoy amazing results of exercises in reducing Type 2 Diabetes.

Written by Kevin Angileri

Best & Worst Food For Diabetes Patients

Best foods and worst foods for diabetics

Food Habits of a Diabetic

Diabetes is one of the most common diseases of today. Irrespective of age, this problem has increased in large numbers. If you have been diagnosed with diabetes, making the right food choices is of great importance in order to stay healthy and to avoid diabetes related other problems like heart disease.

Selecting The Right Foods

The rule of thumb for a diabetic is to maintain a healthy and nutritious diet plan to avoid blood sugar spikes. Anything that increases sugar levels of the blood has to be left out from the diet chart. And for this you need to know something more about the foods that you should have and the ones you must avoid even if you are very fond of them. Here is a list of foods that will keep your sugar levels under control and keep you fit.

Best Food for Diabetes

1. Whole-grain flours like wheat flour
2. Whole grains like brown rice
3. Fresh vegetables like greens, spinach, kale, lettuce and those that are rich in fibers
4. Fresh fruits, sugar-free jams
5. Baked or grilled low-fat meats, skinless chicken, baked or grilled fish, eggs, nuts, beans, tofu
6. Skimmed milk, low-fat yoghurt, non-fat sour cream, low-fat cottage cheese
7. Olive oils are the best, margarine, vegetable oils.
8. Low-fat sugar-free ice cream.

Foods Diabetics Should Avoid

1. White rice
2. Fried meats, fried fish, Pork, regular cheese
3. Blended coffee laced with syrup, sugar or whipped cream.
4. Bananas, peaches, melons and nectarines.
5. Doughnuts, pastries, bakery sweets
6. Fruit smoothies and regular ice creams
7. Fried foods and snacks like potato chips
8. Regular sodas, regular beer, fruity mixed drinks, dessert wines, energy drinks.

These are some of the different foods that you need to choose from if you are suffering from diabetes. Actually everything depends on your attitude and outlook. If you think that by refraining from those foods that are high in calories and sugar contents you are feeling healthy and fine, you will naturally stay fit and enjoy life. But on the contrary if you brood over your food feeling depressed that you need to give up on your favorite foods, then even if you maintain the prescribed diet you will not stay well.

The fact of maintaining a healthy diet regime is to love what you eat and maintain it willingly. Then even if you have a sugar-loaded pastry on your birthday, your sugar level will not rise.