What is carbohydrate counting?
Carbohydrate counting is a meal planning method that involves monitoring the amount of carbohydrates in food to manage blood sugar levels. It is particularly useful for people with diabetes who need to carefully control their carbohydrate intake to avoid spikes in blood sugar levels.
To count carbohydrates, you need to be aware of the carbohydrate content of different foods. Carbohydrates are found in many different foods, including bread, rice, pasta, fruits, vegetables, and dairy products.
One way to count carbohydrates is to use the nutrition label on food packaging. The label lists the total carbohydrates per serving size. Another way is to use a carbohydrate counting book or app, which provides information on the carbohydrate content of various foods.
Once you know the carbohydrate content of the foods you’re eating, you can determine how much insulin you need to take to cover the carbohydrates. Your healthcare provider or diabetes educator can help you calculate the appropriate insulin dosage based on your individual needs.
What is Glycemic Index?
The Glycemic Index (GI) is a system that ranks foods based on how quickly they raise blood sugar levels after consumption. Foods with a high GI are rapidly digested and absorbed, leading to a rapid increase in blood sugar levels, while foods with a low GI are digested and absorbed more slowly, resulting in a slower and more gradual increase in blood sugar levels.
In Singapore, there are resources available to help individuals determine the glycemic index of different foods. The Health Promotion Board (HPB) provides a searchable database on their website that lists the glycemic index of common foods. The database allows individuals to search for foods by name and provides information on their glycemic index, as well as other nutritional information.
Another way to determine the glycemic index of a food product is to look at the nutritional label on the packaging. Some food products may also indicate their glycemic index on the label. However, not all food products list this information, and it may not always be reliable, so it is important to refer to reputable sources such as the HPB’s database.
It is important for Singaporeans with diabetes to be aware of the GI of the foods they eat because high blood sugar levels can cause complications in diabetes. By choosing foods with a low GI, they can help regulate their blood sugar levels and reduce the risk of spikes.
For example, foods with a high GI include white bread, white rice, and sugary drinks, while foods with a low GI include fruits, vegetables, whole grains, and lean proteins. Singaporeans with diabetes can make healthier choices by incorporating more low GI foods into their diet and limiting high GI foods. They can also combine high GI foods with low GI foods to help balance out their blood sugar levels.
