Food Tips for Diabetes

Consider these diabetes tips when choosing foods to control blood sugar!  Controlling blood sugar can delay or prevent diabetes complications.

• What – Foods high in simple sugars (candy, soda, juice, etc.) can increase your blood sugar levels.  As whole foods become more processed (juiced, pureed, mashed) blood sugar increase quicker as well.  Each day choose a variety of foods including whole grains, vegetables, fruits, low fat dairy, and lean meat & meat substitutes.  Limit fats and sweets. 
• When – The timing of eating a meal is very important for controlling blood sugar.  Eat around the same time each day and do not skip meals or snacks. Why?  The goal is to keep your blood sugar at a healthy level throughout the day.  When you eat a large dinner on one day and a small dinner the next, blood sugar can fluctuate.   Taking medication and exercising should also be conducted at around the same time each day. 
• How much -   How much you eat depends on your gender (women generally require less calories than men), activity level (physical activity can increase your calorie needs), and whether you are overweight.  If you need to lose weight, you will want to eat less calories to support weight loss.

You can learn more about food tip for diabetes by visiting the following link:

http://www.glucomenu.com/articles/diabetes_food_tips_control_blood_sugar.htm

Minimum Carbohydrate Recommendations

The Food & Nutrition Board of the National Academies, Institute of Medicine has released new recommended dietary allowances (RDA) for energy yielding nutrients including carbohydrate.  The RDA for carbohydrate has been set at 130 grams per day for children and adults.  

The standard recommendation for carbohydrate is 45-65% of total calories.  This means if 1800 calories are eaten each day, the recommended amount of carbohydrate is 202-292 grams based on 45-65% calories from carbohydrate.

Carbohydrate (glucose) is your body’s favorite energy source.  Many organs in the body can use protein or fat for energy if carbohydrate is not available.  The brain, however, requires some carbohydrate (glucose) to function.  

The brain uses an average minimum of 130 grams carbohydrate daily.  This minimal amount is where the RDA is derived.  Consider that other parts of the body would like to use carbohydrate for energy as well.

The importance of eating a diet with carbohydrate sources including whole grains, vegetables, fruits, and low fat dairy products is stressed in the American Diabetes Association journals.  The American Diabetes Association also indicates that consideration for the total amount of carbohydrate in each meal and/or snack should be held with high importance.

You can learn more about carbohydrate and other diabetes related topics by visiting:

http://www.glucomenu.com/new_research/default.asp

Treating Diabetes

Treatment for diabetes depends upon the type of diabetes (Type 1 versus Type 2 diabetes). 

Type 2 diabetes accounts for 90-95% of all diabetes cases.  Generally those with Type 2 diabetes are diagnosed in adulthood.  Treatment for those with Type 2 diabetes includes weight loss (if overweight), healthy meal plan to control blood sugar and support a healthy body weight, exercise, and medications if needed.

Type 1 diabetes accounts for 5-10% of diabetes cases and most are diagnosed at a younger age.  Those diagnosed with Type 1 diabetes will require insulin.  In addition, it is important to follow a healthy meal plan to support blood sugar control.  Exercise should be planned to avoid blood sugar abnormalities. 

Testing blood sugar is important for all those with diabetes.  Testing provides immediate feedback to your body’s reaction to diet, exercise, etc.  You can learn more about treating diabetes by visiting the following link:

http://www.glucomenu.com/articles/diabetes_treatment_for_diabetes.asp

Diabetic Weight Loss

If you are overweight and have diabetes, losing weight can be beneficial.  First, as you lose weight and body weight moves closer to ideal for height, blood sugar is often better controlled.  Blood pressure and blood cholesterol levels improve as well with a healthy body weight.

Weight loss also offers the ability to move better, breathe better and a more normal resting heart rate.  This can in turn help to make exercise easier.

Talk with your doctor about a healthy body weight and how many calories he or she recommends.  A steady, healthy rate for weight loss is one to two pounds per week.  One pound equates to 3500 calories, if your goal is to lose one pound per week 3500 divided by 7 days per week = 500 calories per day.  You will want to reduce calories by 500 per day so that you can lose one pound per week.

Also, talk to your doctor about exercise.  Exercise can help with weight loss as well as improve blood sugar, blood pressure and blood cholesterol.

Learn more about weight loss and diabetes:

http://glucomenu.com/articles/weight_loss.asp

Visiting a Dietitian

Your doctor may suggest that you see a Registered Dietitian when you are diagnosed with diabetes or if you are having difficulties controlling your blood sugar.  If your doctor does not suggest this, you should ask him or her for a referral to one.

What is a Registered Dietitian?  A Registered Dietitian (RD) is a nutrition professional with education (usually a Bachelors or Masters degree in nutrition) and experience in Nutrition and Dietetics.  To carry the RD credential, one must meet the credentialing body’s requirements including schooling, internship and successful completion of an examination. 

What can a RD help me with?  An RD can help you design a meal plan so that you can control blood sugar, maintain a healthy weight, and your diet is well balanced.  You can learn about reading food labels, which foods affect blood sugar, carbohydrate counting, and more.  An RD can also help you to trouble shoot problems you might be having with weight loss, blood sugar, and lifestyle changes to care for diabetes.

You can check with your doctor or local hospital for Registered Dietitians in your local area.  Also, you can search the American Dietetic Association for a Registered Dietitian:

http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4875_ENU_HTML.htm

Also, the American Association of Diabetes Educators lists Diabetes Educators (some of which are also Dietitians):

http://www.diabeteseducator.org/DiabetesEducation/Find.html

Benefits of Fiber

Fiber is a nutrient found in plants that offers a variety of benefits when included in the diet.  What benefits?

• Fiber can help to make you feel full longer which can aid in weight loss.
• Some research shows fiber can delay how quickly glucose enters the bloodstream which can be helpful for those with diabetes.
• Fibrous foods can help reduce blood cholesterol which reduces risk for heart disease.
• Fiber also improves regularity and aids in alleviating constipation.

Fiber is only found in plant foods.  Sources include vegetables, fruits, and whole grains.  Eating whole vegetables and fruits instead of juice as well as whole grain bread, pasta, etc. instead of refined flour grain products will help increase fiber.

When adding more fiber to the diet, it is important to start slow.  Start by simply adding a few extra grams of fiber each day and be sure to drink plenty of water. 

Learn more about the benefits of fiber:

http://glucomenu.com/articles/diabetes_fibrous_foods_fiber.htm

Diabetes Resources

If you have diabetes, possibly one of the best actions to take is to educate yourself about the disease.  Sign up for a diabetes education class, visit a Certified Diabetes Educator, read diabetes related books, and visit Diabetes websites to learn as much as possible. 

Learning as much as possible about diabetes can help with a variety of concerns/questions.  Educate yourself about the following topics:

• Blood sugar.  Controlling blood sugar is the main goal of treating diabetes.  Learn about what your blood sugar goals are (fasting and after eating).  Make sure you know how to test correctly.  Identify what your personal symptoms are when your blood sugar is low and when it is high (some people feel light headed or experience shakiness for example).
• Meal planning.  Learn about a healthy meal plan for you.  Ensure your meal plan aids in blood sugar control and assists in healthy weight goals. 
• Medications.  Educate yourself on when and how much medication should be taken.  Inquire about side effects, drug or food interactions, etc. when it comes to your medicines.
• Exercise.  Find out which exercises are acceptable for you.  Learn how often and when  physical activity should occur.  Also, educate yourself on what your exercise duration and intensity should be.
• Complications.  Learn about symptoms of complications and what doctors should be seen to prevent or minimize complications.  Foot care, eye care, dental (gum) care are all important in avoiding complications.  Additionally, visiting your doctor for heart health and to ensure all other organs are performing as they should is important.

Learning about diabetes is paramount in treating the disease.  The more you learn the better prepared you are for any concerns later on.  You can learn more about diabetes by visiting the following diabetes resources:

• The American Diabetes Association  http://www.diabetes.org/home.jsp
• The National Diabetes Information Clearninghouse  http://diabetes.niddk.nih.gov/
• GlucoMenu  http://www.glucomenu.com/new_research/default.asp