Carb confusion

[Lavender70]

Hello everyone,

I’ve been having some confusion about carbs/fibres and the effect on blood sugar levels.

My mum was told she has pre diabetes three months ago, she has been very good with changes in her diet and has changed to whole grain rice with dinner, whole grain gf bread as she is celiac, porridge and blueberries for breakfast, natural yogurts, avocados, more vegetables etc. However she had a follow up blood test and her pre-diabetes levels has gone up only by one (from 42 to 43 I think).

I’ve looked into her diet and some of the food has high carbs. But I think she eats less than 130 g of carbs a day in total

I am very confused about how much carbs she should be eating, what carbs she should be eating and how much would lower her pre diabetes levels. I’ve seen some people say 30-50g of carbs a day, but the diabetes help page said less than 130g a day.

I’m also confused about the level of fibre she should be eating and if increasing the fibre will help?

Her carbs are mainly from wholegrain rice, natural yogurt, gf bread (average 10g of carbs per slice and she has usually two a day), and porridge.

Any help or advice would be greatly appreciated. She also has coeliac disease.

 

[Inka]

Welcome @Lavender70 🙂 I’d see her HbA1C as basically staying the same. A rise of oneis insignificant. It sounds like she’s made a good start. Could she now look at her portion sizes, particularly of dense carbs like rice and pasta, where a moderate serving actually contains a fair few carbs.

Anything under 130g is low carb, but some people need fewer carbs than that, eg 90g or whatever. If your mum is overweight, losing some weight can help too. Increasing exercise should help as well. This doesn’t have to mean going to the gym. Things like walking, particularly after meals, can really help.

 

[Leadinglights]

Hello everyone,

I’ve been having some confusion about carbs/fibres and the effect on blood sugar levels.

My mum was told she has pre diabetes three months ago, she has been very good with changes in her diet and has changed to whole grain rice with dinner, whole grain gf bread as she is celiac, porridge and blueberries for breakfast, natural yogurts, avocados, more vegetables etc. However she had a follow up blood test and her pre-diabetes levels has gone up only by one (from 42 to 43 I think).

I’ve looked into her diet and some of the food has high carbs. But I think she eats less than 130 g of carbs a day in total

I am very confused about how much carbs she should be eating, what carbs she should be eating and how much would lower her pre diabetes levels. I’ve seen some people say 30-50g of carbs a day, but the diabetes help page said less than 130g a day.

I’m also confused about the level of fibre she should be eating and if increasing the fibre will help?

Her carbs are mainly from wholegrain rice, natural yogurt, gf bread (average 10g of carbs per slice and she has usually two a day), and porridge.

Any help or advice would be greatly appreciated. She also has coeliac disease.

It sounds as if she is actually doing fine with her current diet but trimming a few carbs by making some substitutions for rice, pasta and maybe looking for something else other than porridge for breakfast as that can be a food which pushes up blood glucose for some people.
It rather depends on how old she is and if there are other health conditions which are risk factors as to whether an Hba1C of 43mmol/mol is OK as for older people it can be more lenient as to what is OK.
Choosing higher fibre will help with general gut health. There are gluten free low carb pasta which are made from edamame beans or black beans which are low carb and grain free granola which is gluten free M & S fruit and nut which she could have with Greek yoghurt and berries for breakfast.
Some people do go as low as 50g per day carbs but I would have thought around the 130g per day carbs not just sugar should be a sensible amount and be sustainable and still give plenty of options.
Have a look at this link for some suggestions for your Mum and some clear explanattion.
https://lowcarbfreshwell.com/

 

[Lavender70]

Welcome @Lavender70 🙂 I’d see her HbA1C as basically staying the same. A rise of oneis insignificant. It sounds like she’s made a good start. Could she now look at her portion sizes, particularly of dense carbs like rice and pasta, where a moderate serving actually contains a fair few carbs.

Anything under 130g is low carb, but some people need fewer carbs than that, eg 90g or whatever. If your mum is overweight, losing some weight can help too. Increasing exercise should help as well. This doesn’t have to mean going to the gym. Things like walking, particularly after meals, can really help.

Hey thank you for your reply!

Having looked into it in a panic today, I think you’re right that reducing her portion sizes of the whole grains she has been having would help a lot!

She’s not overweight, in the healthy BMI range but very inactive. She finds exercising harder than changing her diet!

Do you know if an increase in fibre would help? I realised today that her fibre is very low.

 

[Lavender70]

It sounds as if she is actually doing fine with her current diet but trimming a few carbs by making some substitutions for rice, pasta and maybe looking for something else other than porridge for breakfast as that can be a food which pushes up blood glucose for some people.
It rather depends on how old she is and if there are other health conditions which are risk factors as to whether an Hba1C of 43mmol/mol is OK as for older people it can be more lenient as to what is OK.
Choosing higher fibre will help with general gut health. There are gluten free low carb pasta which are made from edamame beans or black beans which are low carb and grain free granola which is gluten free M & S fruit and nut which she could have with Greek yoghurt and berries for breakfast.
Some people do go as low as 50g per day carbs but I would have thought around the 130g per day carbs not just sugar should be a sensible amount and be sustainable and still give plenty of options.
Have a look at this link for some suggestions for your Mum and some clear explanattion.
https://lowcarbfreshwell.com/

Yes definitely now looking at in reducing the amount of carbs she eats in a single meal would help. The rice she eats is around 30g in carbs, so having less of that would help maybe?

She’s 60 and has cealiac disease and under active thyroid which is being treated with medication. She also has high blood pressure but is under control.

Does high fibre help with blood sugar levels? I realised the amount of fibre she eats per day is very low.

Thank you so much for your food advice too! This forum is being so much more helpful than any ‘official’ information out there

 

[Inka]

Hey thank you for your reply!

Having looked into it in a panic today, I think you’re right that reducing her portion sizes of the whole grains she has been having would help a lot!

She’s not overweight, in the healthy BMI range but very inactive. She finds exercising harder than changing her diet!

Do you know if an increase in fibre would help? I realised today that her fibre is very low.

More fibre is generally good overall @Lavender70 Some of the GF breads have a lot less fibre than others, so maybe there are changes that could be made there too. There are also GF recipes for biscuits, using linseeds (good source of fibre) which are also low carb. She could also sprinkle seeds over some of her meals, eg I have a few seeds on my green salad.

Her inactivity could be playing a part. You’d be surprised how much difference some moderate activity can make.

 

[Lavender70]

More fibre is generally good overall @Lavender70 Some of the GF breads have a lot less fibre than others, so maybe there are changes that could be made there too. There are also GF recipes for biscuits, using linseeds (good source of fibre) which are also low carb. She could also sprinkle seeds over some of her meals, eg I have a few seeds on my green salad.

Her inactivity could be playing a part. You’d be surprised how much difference some moderate activity can make.

Yes I’ve been looking at some different gluten free bread options. Her current bread is 20.8g of carbs and 2.6g of fibre for two slices. Would a better option be 25.8g of carbs but 10.2g of fibre?

You’re completely right about being more active, I think she will definitely try to do more now that the weather is better as it’s more encouraging

 

[Leadinglights]

Yes I’ve been looking at some different gluten free bread options. Her current bread is 20.8g of carbs and 2.6g of fibre for two slices. Would a better option be 25.8g of carbs but 10.2g of fibre?

You’re completely right about being more active, I think she will definitely try to do more now that the weather is better as it’s more encouraging

Exercise does not need to be going to the gym but walking, gardening, housework are all good activities.

 

[Drummer]

Yes I’ve been looking at some different gluten free bread options. Her current bread is 20.8g of carbs and 2.6g of fibre for two slices. Would a better option be 25.8g of carbs but 10.2g of fibre?

You’re completely right about being more active, I think she will definitely try to do more now that the weather is better as it’s more encouraging

Basically, no - type 2 is the inability to deal with carbs.
Gluten is a protein, so you don't need to restrict or avoid it unless allergic.
I found that I had much more energy when I changed to low carb eating, so I got more exercise simply because I was bouncing about like a spring lamb - my usual condition when not told to eat the wrong things.

 

[Inka]

Yes I’ve been looking at some different gluten free bread options. Her current bread is 20.8g of carbs and 2.6g of fibre for two slices. Would a better option be 25.8g of carbs but 10.2g of fibre?

You’re completely right about being more active, I think she will definitely try to do more now that the weather is better as it’s more encouraging

@Lavender70 That could be a better option for a small increase in carbs. Remember too, she doesn’t necessarily need two slices of bread every time. Is that the Promise GF bread you’re quoting? I have a Promise seeded loaf that tastes nice and also has big slices compared to some, so she could reduce the number of slices if necessary, eg have one slice or one and a half.

There are also seeded crackers, which are GF, and often have a good amount of fibre and less carbs, eg:

Olina’s Original Simply Seed Crackers 80g

Gluten free crispy crackers by Olina’s created for your snacking pleasure. Carefully baked with a selection of delicious seeds to create the perfect light and crunchy texture. Buy now, click & collect or visit our vegan superstore near Newcastle.

alternativestores.com

Drummer, people with coeliac disease need to avoid gluten.

 

[Lavender70]

Basically, no - type 2 is the inability to deal with carbs.
Gluten is a protein, so you don't need to restrict or avoid it unless allergic.
I found that I had much more energy when I changed to low carb eating, so I got more exercise simply because I was bouncing about like a spring lamb - my usual condition when not told to eat the wrong things.

Yes she can’t have gluten as she is celiac. Not many gf breads have fibre in, so thought it would be worth the slight increase in carbs for more fibre

 

[Lavender70]

@Lavender70 That could be a better option for a small increase in carbs. Remember too, she doesn’t necessarily need two slices of bread every time. Is that the Promise GF bread you’re quoting? I have a Promise seeded loaf that tastes nice and also has big slices compared to some, so she could reduce the number of slices if necessary, eg have one slice or one and a half.

There are also seeded crackers, which are GF, and often have a good amount of fibre and less carbs, eg:

Olina’s Original Simply Seed Crackers 80g

Gluten free crispy crackers by Olina’s created for your snacking pleasure. Carefully baked with a selection of delicious seeds to create the perfect light and crunchy texture. Buy now, click & collect or visit our vegan superstore near Newcastle.

alternativestores.com

Drummer, people with coeliac disease need to avoid gluten.

Yes the Promise one! It’s the only one I’ve found with high fibre. The others also have carbs around the 20g mark and it is difficult to get fibre in the diet with gf breads and cereals so I thought the Promise one might be a better balance

Also those crackers look great, thank you for the suggestion

 

[Leadinglights]

Yes the Promise one! It’s the only one I’ve found with high fibre. The others also have carbs around the 20g mark and it is difficult to get fibre in the diet with gf breads and cereals so I thought the Promise one might be a better balance

Also those crackers look great, thank you for the suggestion

I'm afraid I misled you about the M & S granola as it is not gluten free but there are several which are and are pretty low carb and high fibre.
Unless she is having a problem with constipation then maybe just adding a few seeds, choosing high fibre veg and making sure she drinks plenty fluids should be OK

 

[rebrascora]

You can always supplement fibre. I use psyllium husks (the active ingredient in Fibogel which is sometimes prescribed for older people, particularly those with bowel problems like diverticulitis and chia seeds to increase my soluble fibre intake as well as eating (rather too many) nuts. I stopped eating porridge because it was sending my BG levels into orbit, even using best jumbo oats. The soluble fibre from chia and psyllium is also beneficial for lowering cholesterol as well as general gut health, but you do have to drink plenty if you use them. I stir them into a glass of flavoured water leave it a few minutes, give it another stir and drink it down. By then it is starting to absorb the water and form a gel, which is how it works. You can also add them to soups and stews to thicken them or make a chia pudding by soaking them overnight in milk or yoghurt along with some berries.
Is your mam eating much/any fruit as many people assume fruit is healthy which of course it is, but it also contains sugars, so we do have to be mindful of the type of fruit and quantity we eat if we are following a low carb way of eating. Just wondering if she might be snacking on fruit thinking it is OK and that might be increasing her Blood Glucose (BG) levels.

 

[Drummer]

Yes she can’t have gluten as she is celiac. Not many gf breads have fibre in, so thought it would be worth the slight increase in carbs for more fibre

Yes - I got that, sorry if I wasn't clear.
With type 2 or coming close to it the carbohydrates need to be the main focus - the usual option is for a menu with low carb veges and berries which should have more than enough fibre in them.
Choosing high carb foods because they have a bit more fibre isn't necessary as there are lots of low carb fibrous foods and also baking ingredients which are high fibre and could be used.
Low carb veges and berries would seem to have a lot more variety, flavour, colour, texture, and health benefits than any sort of bread. In the case of gluten allergy they might also be safer as the risk of contamination is low.

 

[Leadinglights]

Yes - I got that, sorry if I wasn't clear.
With type 2 or coming close to it the carbohydrates need to be the main focus - the usual option is for a menu with low carb veges and berries which should have more than enough fibre in them.
Choosing high carb foods because they have a bit more fibre isn't necessary as there are lots of low carb fibrous foods and also baking ingredients which are high fibre and could be used.
Low carb veges and berries would seem to have a lot more variety, flavour, colour, texture, and health benefits than any sort of bread. In the case of gluten allergy they might also be safer as the risk of contamination is low.

The number of foods which contain gluten that you would not expect can make it quite tricky to know what is or what might not be OK.
I knew someone who found that even with closely related food like cucumber and courgette, one was ok and one was not and even different brands of coffee could make a difference. I think that now there is quite a good database of foods and their gluten content which makes life a bit easier for people having to make choices.

 

[Inka]

Both cucumber and courgette are ok. It’s just gluten that’s the issue. Neither natural cucumber or courgette contain gluten and are naturally gluten free. Are you, perhaps, thinking of FODMAPs?

Gluten is a protein, so you don't need to restrict or avoid it unless allergic.

It was in the OP’s first post, Drummer - that her mum was coeliac. Clearly you missed that bit, hence your mention of not needing to avoid it. Coeliac disease is not an allergy. It’s an auto-immune condition.

 

[Leadinglights]

Both cucumber and courgette are ok. It’s just gluten that’s the issue. Neither natural cucumber or courgette contain gluten and are naturally gluten free. Are you, perhaps, thinking of FODMAPs?

Gluten is a protein, so you don't need to restrict or avoid it unless allergic.

It was in the OP’s first post, Drummer - that her mum was coeliac. Clearly you missed that bit, hence your mention of not needing to avoid it. Coeliac disease is not an allergy. It’s an auto-immune condition.

I was just relating what the person I knew found so maybe there was something else going on as well. I don't think FODMAP existed 45 years ago.

 

[Inka]

I was just relating what the person I knew found so maybe there was something else going on as well. I don't think FODMAP existed 45 years ago.

No, I don’t think it did either. But maybe that was the issue - just didn’t have a name then.

 

[Drummer]

Both cucumber and courgette are ok. It’s just gluten that’s the issue. Neither natural cucumber or courgette contain gluten and are naturally gluten free. Are you, perhaps, thinking of FODMAPs?

Gluten is a protein, so you don't need to restrict or avoid it unless allergic.

It was in the OP’s first post, Drummer - that her mum was coeliac. Clearly you missed that bit, hence your mention of not needing to avoid it. Coeliac disease is not an allergy. It’s an auto-immune condition.

I didn't miss the information about the coeliac condition - that is why I made that comment about needing to avoid it.