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I never did understand the anti-carbohydrate mania. Reducing or eliminating the simple variety, such as candy bars, donuts, etc., makes sense but we need the complex ones for energy. As with most everything, this controversy has come full circle and finally, carb starved diners are once again enjoying wholesome, healthy balanced meals.

But what if you have type 2 diabetes? In the past, many of the 14 million Americans afflicted with this disease have eschewed carbohydrates, often on the recommendation of their health care professional. However, research now indicates eating a balanced diet emphasizing healthy carbs can actually help control blood glucose and prevent future complications. Confused?

The American Diabetes Association says 45 to 65 percent of your daily calories should come from good carbs (about 225-325 grams for a 2,000 calorie sustenance) found in whole grains, fruits, legumes, vegetables, and low-fat dairy products. Refined sugar products need not be totally eliminated, as previously thought, but use some common sense here. Apparently, balancing your daily carbohydrate intake is key. Both the total number of carbs consumed plus their quality affects your blood glucose levels. (Any healthy diet should steer clear of nutritionally empty, high calorie processed foods.)

An additional benefit of the sound carbs is their high fiber content. Various studies reveal that a daily high-fiber intake of 25 to 50 grams can help control glucose levels for type 2 diabetics. But the bonus with all this healthy eating could be weight loss, which is so important for preventing and managing type 2 diabetes and heart disease.

On the way to the grocery, visualize color, texture, and variety. Whole grains should comprise 50 percent of your daily starches. Whole wheat isn’t your only option. Try spelt, quinoa, and bulgur. Read labels and be adventurous.

Choose low-fat or nonfat calcium-rich dairy products such as yogurt, cottage cheese, milk, or even soymilk as a dairy substitute. Bright fruits and vegetables contain disease-fighting phytochemicals. Legumes are a must for many soups and salads. The possibilities are almost endless with imagination and experimentation.

If you’ve heard about the glycemic index and are wondering how these foods are categorized — relax. For those of you who need a refresher, the GI is a way of measuring how different foods affect blood glucose levels. Usually foods with a high GI number (bagel) quickly increase blood glucose levels while low glycemic index foods (apple) produce a slower and smaller response. It’s a viable concept but it has limitations as a method for controlling diabetes. The GI of a food does not remain constant. How ripe was the food when eaten? How was it prepared? Was it combined with another food?

Thus, the American Diabetes Association’s stand is that the GI could provide slight additional benefits in combination with managing the total amount of daily carbs consumed through carb counting or an exchange system. So, it could work, might not?

Remember; balance your daily carbohydrate intake — the total number and the quality — to keep your blood glucose level where it should be.

For more information: www.diabetes.org and www.glycemicindex.com.

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Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kswimfit@aol.com.