Principle #2, you need carbohydrates - even sugars

In the last post I talked a little about the first principle of running, which is "You are running for your life." Today's principle second principle is "You Need Carbohydrates - even sugars." Lets discuss what this means to the diabetic runner. Keep in mind even you non-diabetic types need carbs.

As a Diabetic we all know that carbs are our worst enemy. We are always watching are carbs and restricted our diets so that we keep our blood sugar within the non-diabetic range of 70-110mg/DL. For those reading my blog and don't know what Diabetes is here is a brief summary:

"Diabetes is a disorder characterized by hyperglycemia or elevated blood glucose (blood sugar). Our bodies function best at a certain level of sugar in the bloodstream. If the amount of sugar in our blood runs too high or too low, then we typically feel bad. Diabetes is the name of the condition where the blood sugar level consistently runs too high. Diabetes is the most common endocrine disorder. Sixteen million Americans have diabetes (almost 2 million Canadian as well), yet many are not aware of it. African Americans, Hispanics and Native Americans have a higher rate of developing diabetes during their lifetime. Diabetes has potential long term complications that can affect the kidneys, eyes, heart, blood vessels and nerves."(http://www.endocrineweb.com/diabetes/index.html).

"Type 2 Diabetes is more common than Type 1 Diabetes. Whereas Type 1 Diabetes was characterized by the onset in young persons (average age at diagnosis = 14), Type 2 Diabetes usually develops in middle age or later. This tendency to develop later in life has given rise to the term "adult onset diabetes". The typical Type 2 Diabetes patient is overweight although there are exceptions. In contrast to Type 1 Diabetes, symptoms often have a more gradual onset. Type 2 Diabetes is associated with insulin resistance rather than the lack of insulin like seen in Type 1 Diabetes. This often is obtained as a hereditary tendency from one's parents. Insulin levels in these patients are usually normal or higher than average but the body's cells are rather sluggish to respond to it. This lack of insulin activity results in higher than normal blood glucose levels."(http://www.endocrineweb.com/diabetes/2diabetes.html)

Carbohydrates make your blood sugar rise, Type II diabetic's experiance insulin resitance making it harder for the cells to absorb the blood sugar out of our blood stream. One of the main ways of controling this is to restrict and watch are intake of carbohydrates. As runners we know that we need Carbohydrates in order to fuel our runs. We must strive for a balance of carbs in our diet to keep our blood sugar in the control range as well as fuel our runs. Low Blood sugar can lead to some nasty side effects including passing out. Which I for one would like to avoid.

Experiment with your diet is the only way to figure out what is the right amount of carbs for you. Test, your Blood sugar often when starting out those longer distances. Before, During and after your run and through out the day, but more on that in a later entry. Learn about the GI diet and which foods are indexed for slower digestion into your blood stream, For example, Mashed potatoes will make your blood sugar rise faster then a baked potatoe.

Follow your meal plan, I suggest you may be looking at 1800-2400 calories a day if not more. Fifty percent of your diet should be carbs. That would be 900 -1200 a day just in carbs. 1 Gram of carbs is 4 calories, That means that you will need to eat between 225-300 Grams of carbs. This equals out to, 15-20 car exchanges. This is a guide line, not a diet, test yourself before as you add carbs, you may want to increase your carbs slowly.

My recommendation eat smaller portions more frequently. I found with my half marathon training that I was eating every 3 hours in the last 6 weeks of my program to keep my carbs over 4.0 (70mg/dl). Do what works for you, talk to your dietician, everyone is different what I do may not be right for you.

Best advice on carbs, avoid simple sugars you know the kind anything that ends in -ose. Also avoid shopping in the aisles of your favorite grocery store. Keep to fresh fruit, veggies, meat, along with dairy and some frozen. Only go in the Aisles when you need dressing, oils etc....

Later
The diabetic Runner
Harry Jacobs