Diabetics... Taking the Mystery Out of Carbs

This article was originally published on July 3, 2006 and expired on July 31, 2006. It is provided here for archival purposes and may contain dated information.

We often see the word carbohydrates in newspaper articles, in diet books, and on food labels. But what exactly is a carbohydrate anyway?

A carbohydrate is a "macronutrient," which means it is a nutrient found in large quantities in food. The word carbohydrate comes from its chemical make-up. "Carbo" means carbon, and "hydrate" means water, which is hydrogen and oxygen.

A carbohydrate can be simple or complex. These categories are based on how easily the carbs are digested. Either way, carbohydrates are your body's main source of energy.

Most foods have at least some carbohydrates. Foods with large amounts of carbohydrate include foods from the bread and starch group, fruits and fruit juices, and many foods from the dairy group like milk, yogurt, and ice cream.

If you have diabetes, you need to know which foods contain carbs because carbohydrates have a big influence on blood glucose levels. Check your plate the next time you eat and compare the foods containing carbohydrate with your meal plan.

News and Resources

Fix it and Forget It Diabetic Cookbook. PP Good and the American Diabetic

Association. Intercourse, PA: Good Books, 2005.

284 pages, about $15.95

200 Healthy Recipes in 30 Minutes or Less. R. Webb.

Alexandria, VA: Small Steps Press, 2005. 268 pages, about $16.95.

ADA Guide to Gestational Diabetes Mellitus. AM Thomas, YM Gutierrez. American Dietetic Association, 2005. 178 pages.

About $35 for American Dietetic Association members; about $45 for non-members.

Your Guide to Diet and Diabetes at www.urbanext.uiuc.edu/diabetes2 for meal planning

tips, managing food for target blood glucose levels, eating for cardiovascular health, and basic information about diabetes. This newsletter is also available in

English and Spanish at www.urbanext.uiuc.edu/diabetes.

Rainbow Gelatin Salad

14 ½-cup servings

1 package (0.32 ounce) sugar-free orange gelatin

1½ cups boiling water

1 can (20-ounce) pineapple tidbits

2 teaspoons lime juice

1 cup combination of shredded carrot, broccoli, red cabbage, cauliflower (ready-to-serve package may need additional chopping)

¼ cup slivered almonds

Directions

Dissolve gelatin in boiling water.

Add un-drained pineapple and lime juice.

Fold in vegetable shreds and almonds. Chill until firm .

Per serving: 38 calories; 1 gram protein; 0 grams cholesterol; 1 gram fiber;

6 grams carbohydrate; 1 gram fat; 29% calories from fat; 24 mg. sodium

Source: Karen Chapman-Novakofski, RD, PhD, Professor, Nutrtion and Extension Specialist, kmc@illinois.edu