What About The Glycemic Index
High glycemic index foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks.
- The true health benefits of using the GI remain unclear.
- Having to refer to GI tables makes eating unnecessarily complicated.
- The GI is not a measure of a foods healthfulness.
- Research suggests that by simply following the guidelines of the Mediterranean or other heart-healthy diets, youll not only lower your glycemic load but also improve the quality of your diet.
|Choosing carbs that are packed with fiber|
|Brown or wild rice, riced cauliflower|
|White potatoes||Sweet potatoes, yams, cauliflower mash|
|Peas or leafy greens|
Your Practical Action Steps Right Now
- Breakfast: 30 g carbs
- Dinner: 30 g crabs
- 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each
If you want to work on losing weight and getting optimal results for blood sugar and a1c aim for 50-80 g carbs per day.
- Breakfast: 15-20 g carbs
- 2 x snacks: 5-10 g carbs each
- Before bed: 10 g carbs
If you dont know what carbohydrate foods are, or which ones are best to eat take the 30 Day Turnaround Program our members discover that after years of trying diet after diet without success, our process truly turns their lives around!
P.S. Please share this info with friends, family or colleagues it could be life changing.
*Reverse diabetes: while diabetes is not reversible from a diagnostic standpoint once you have it, you have it diabetes can be reversible from a physiological standpoint, in many. That is, you can endeavor to bring your blood sugar and A1c levels within a normal healthy range, improve your metabolism, reduce the need for meds and live a healthy, happy, normal life.
With a few simple changes to your diet lowering carb intake and eating whole foods you can start seeing your numbers move in a downward direction, fast!
Take the 30 Day Turnaround Program well show you how easy it is to do.
What Is A Portion
The amount of food we eat is influenced by the portion amounts on food packages, meal portions at restaurants, and cultural and family customs, more so than by our hunger cues. This in turn sometimes causes us to eat more than we need to, even if were no longer hungry.
Portion sizes have grown larger over time: what was once considered a meal-size portion is now considered a snack-size portion. Its no wonder that were confused when it comes to understanding how much we should eat!
Whether you have type 1 or type 2 diabetes, or if you are trying to lose weight, how much you eat at every meal and snack is important.
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Nutrition Basics For Diabetes
Carb counting goes hand-in-hand with calorie counting. So before getting into the nitty-gritty of counting carbohydrates, it’s helpful to do a quick refresher on what makes up a calorie. Calories come from three nutrients: carbohydrate, protein and fat, which are also known as macronutrients. Alcohol also has calories. In contrast, vitamins and minerals are micronutrients and don’t have any calories. The foods we eat are made up of varying amounts of carbohydrates, protein and fat. For example, a potato is mostly carbohydrate with a small amount of protein. Top it with sour cream and you’ve added calories from fat. A piece of skinless chicken breast-like the one in the recipe for Chicken Burrito Bowls above-contains mostly protein, a small amount of fat and no carbohydrate. How the chicken is prepared can add other nutrients and calories. For example, breading chicken will add more carbohydrates frying it will add more fat.
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What If You’re Making Healthy Choices And Still Have High Blood Sugar
According to American Diabetes Association guidelines, most people with type 2 diabetes should start taking a blood glucose-lowering medication, typically metformin , as soon as they are diagnosed.
Most people diagnosed with type 2 diabetes have had blood sugar levels in the diabetes range for months if not years before diagnosis. Don’t think of taking blood glucose-lowering medication as failing. Type 2 diabetes, with prediabetes as its starting point, is a progressive disease during which people slowly lose their insulin-making capabilities over time. It’s of no health value to severely restrict the amount of carbs you eat to manage your blood sugar levels and/or to delay medication. The recommended course of action to stay healthy with type 2 diabetes is to get blood glucose, cholesterol and blood pressure numbers under control soon after the time of diagnosis-and maintain target goals-adjusting diet and medication as needed.
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What Foods Should I Eat If I Have Diabetes
Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups:
- Fruits and vegetables
- Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats
- Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu
- Nonfat or low-fat dairy, such as milk, yogurt, and cheese
How To Count Carbs
Keeping track of carbohydrates is key if you’re following a diabetes-friendly diet, but if you’ve never had to count carbs, you might be wondering where to start. There are 4 calories in 1 gram of carbohydrate, so you have to convert calories of carbohydrates into grams to know how many grams to consume each day. First, sit down with a dietitian to figure out your daily calorie needs. If, for example, you need 2,000 calories per day and are aiming for 40 percent from carbohydrates, you need to take 40 percent of 2,000:
0.4 x 2,000 = 800 calories
Then divide by 4, since there are 4 calories in 1 gram of carbohydrate:
800 / 4 = 200 grams
You’d want to aim for 200 grams of carbohydrates for the day. Be sure to space them evenly throughout the day in your meals and snacks. It’s also important to pair carbohydrates with protein and fat to slow digestion, prevent a blood sugar spike and keep you feeling fuller longer. Work with your health care provider to figure out how to balance carb intake with your medications, insulin and exercise routine-all will affect how and when you eat carbs.
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Where To Get Started With Carbs
Since most people usually have to lower carb intake quite a bit, 120 grams is often a comfortable place to start and then you can tweak and reduce your own individual intake from there.
In the 30 Day Turnaround Program, we show you how to reduce your carbs to lower blood sugar and A1c, giving you delicious healthy food options, ideas, and alternatives for all the normal high carb foods you might be used to eating.
But, lets break 120 grams down per meal right now.
Carbs per meal
- 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each
This tends to work fairly well for the majority of people when getting started.
You Can Eat Many Types Of Foods
There’s nothing you cannot eat if you have type 2 diabetes, but you’ll have to limit certain foods.
- eat a wide range of foods including fruit, vegetables and some starchy foods like pasta
- keep sugar, fat and salt to a minimum
- eat breakfast, lunch and dinner every day do not skip meals
If you need to change your diet, it might be easier to make small changes every week.
Information about food can be found on these diabetes sites:
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What Is A Calorie Counting Diet
It is a meal plan based on counting calories each day to reach a healthy body weight. You will need to eat fewer calories if you are trying to lose weight. Weight loss may decrease your risk for certain health problems or improve your health if you have health problems. Some of these health problems include heart disease, high blood pressure, and diabetes.
Carbs Vs Calories For Type 2 Diabetes
By Emily – Dietitian
Calories and carbohydrates are two words that get thrown around quite frequently when talking about nutrition and diabetes.
A question we often hear is: What is more important to manage my diabetes: low carb or low calories?
Trying to navigate between counting calories and counting carbohydrates can feel cumbersome, and the good news is, you dont have to.
So to clear up any confusions, first well look at the difference between the two diet approaches. Then, well turn to the research to find out what science tells us is most important for treating prediabetes and type 2 diabetes.
The recommendations below are general guidelines from the Dietary Guidelines 2015- 2020.
The recommendations listed are for a moderately active individual. If you live an active lifestyle, add an additional 200 calories per day. If you live a sedentary lifestyle, subtract 200 calories per day.
In our opinion, these caloric goals are a little high. Wed be more inclined to subtract 200-300 calories off these as a starting point, depending on individual circumstances, of course.
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What’s The Connection Between Carbs Insulin And Blood Sugar
You might be wondering why your care team is so concerned about carb counting, and why it’s important to space out the carbs you eat over the day. Here’s why: When you eat foods with carbohydrates, the carbohydrate is broken down into glucose , which enters your bloodstream, raising the amount of sugar in your blood. This signals the pancreas to release insulin. Insulin then takes the sugar from your blood to your cells to be used for energy. Subsequently, the amount of sugar in your blood comes down. The next time you eat, this process happens again.
If you have diabetes, your body doesn’t use insulin properly, making it hard for your body to regulate the amount of sugar in your bloodstream. Because carbohydrates cause your blood sugar to rise, controlling your intake of carbohydrates helps control your blood sugar as well.
But here’s a little tip: While there are three types of carbohydrates-sugar, fiber and starch-they are not all digested the same.
Nonstarchy vegetables contain mostly fiber and little to no sugar, so they don’t raise your blood sugar very high and therefore, not as much insulin needs to be released.
In contrast, fruit juice, soda and refined grains , contain little to no fiber, so they spike your blood sugar and more insulin is released. The glycemic index further explains the effect that different foods have on your blood sugar level, but eating a healthy, low-carb, vegetable-packed diet is a good place to start.
How Can I Lower My A1c Quickly
Since exercise prompts your muscles to take up sugar from your bloodstream, it helps your blood sugar levels drop more quickly after you eat a meal. As you make exercise a regular habit, youll see a downward trend in your A1c numbers. Never miss your meds. You can reliably lower your A1c through diet and exercise.
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What Is The Tlc Diet For Diabetes
If you also have high cholesterol, your doctor probably will recommend something called the TLC plan.
The goal is to lower your cholesterol level, drop extra weight, and get more active. That helps prevent heart disease, which is more common when you have diabetes.
On the TLC diet, you will:
- Limit fat to 25%-35% of your total daily calories.
- Get no more than 7% of your daily calories from saturated fat, 10% or less from polyunsaturated fats, and up to 20% from monounsaturated fats .
- Keep carbs to 50%-60% of your daily calories.
- Aim for 20-30 grams of fiber each day.
- Allow 15%-20% of your daily calories for protein.
- Cap cholesterol at 200 milligrams per day.
You’ll also need to get more exercise and keep up with your medical treatment.
What’s A Safe Level Of Sugar
Unfortunately, Americans eat too much sugar. They don’t seem to know where to draw the line, whether or not they have diabetes. A national survey published in 2016 showed that American adults averaged at least 77 grams of added sugar per day. Children were found to eat a startling 82 grams. To put things in context, 4 grams of sugar equals 1 teaspoon.
These numbers are way above the daily limits recommended by the American Heart Association :
- Men: 36 grams
- Women: 24 grams
- Children ages 2 to 18: less than 24 grams
If you have diabetes, your healthcare provider will probably advise that you eat less sugar than the AHA’s recommendations. With a typical diet, you can quickly reach your sugar limit at breakfast. A pastry and a couple of cups of sweetened coffee will likely be above what’s safe for you.
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Busting A Few Nutrition Myths
Avoid grain-based foods: You do not need to eat whole grain foods to get fiber and good carbs. You can obtain plenty of fiber from vegetables, nuts and seeds. And grain-based foods, even whole grains are high in carbs and will raise blood sugar.
Enjoy dairy: Dairy products are fine to eat, even full fat varieties. There is no evidence to show these are bad for our health. And in fact, new evidence suggests they are very beneficial. In terms of carbs, cheese and cottage cheese are lower in carbs than milk and yogurt.
Become a detective: When you go shopping, dont rely on front-of-pack labelling. Food companies are great at enticing you to purchase foods, or telling you that a food is healthy, but it may not be true. The only way youll know is to read food labels and learn to understand the nutrition facts panel. When looking at nutrition labels, dont just look at the total calories, observe the amount of carbs, fiber and how much sugar an item contains.
Carbs are more important than calories: But overall, the best bet for your diabetes diet is to focus on carb control. When you can observe your daily intake of carbs and lower them, you will see results pretty quickly. And just to be clear, we are talking about a low carb diet here, not a no carb diet! Sure, in the long term, calorie intake is important to achieve and maintain a healthy weight. If you need to, on a lower carb diet, you can control calorie intake by focusing on the amount of food you eat.
Healthy Eating Tips For Diabetes
Food is the key to managing diabetes and reducing the risk of heart attack, stroke, and other problems. There are many things you can do to change or improve your diet, but its important to avoid trying to change too many things at once.
Use the information below to pick 1 or 2 things you can do today to help you plan for healthier meals. Once you feel comfortable with the new changes, come back to this page and choose another healthy eating tip to work on.
What Is A Correct Portion Size
Each persons needs are different. The number of portions you need is based on your weight, gender and activity level. Your dietitian can advise you on the number of portions you should have at each meal and snack.
The table below lists portion sizes of common foods, according to Diabetes Canada.
|Type of food|
1 slice whole grain bread
½ cup cooked pasta
|1 cup 1% or skim milk|
¾ cup yogurt, plain or unsweetened
|Protein or lean meats||1 ounce of fish, poultry, lean meat or cheese|
1 large egg
2 tablespoons peanut butter
½ cup chick peas or black beans
A meal plan will tell you how many portions you should eat at each meal. The number of portions you eat is the serving size. For example, your dinner meal plan may suggest you eat 2 portions of starch, 1 portion of fruit, 1 portion of milk and 3 portions of meat.
This means you would choose the food you like from each food group, in the amount that matches the number of portions. The serving sizes would then be, for example: 1 cup cooked pasta, 1 medium apple, 1 cup skim milk, and 3 ounces chicken.
The most accurate way to tell if you are eating the right amount is to measure your foods using measuring cups, a kitchen scale and measuring spoons. When we rely on guessing the measurement, we are usually wrong! Pull out the scale and measuring tools at least once a week to check your portion sizes.
Dining Out When Managing Type 2 Diabetes
It can seem tough to navigate a menu when youre eating out, but its not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.
Have an appetizer before you leave. Its tempting to save up calories throughout the day to help plan for a night out, but that approach can backfire. Youll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. This can help decrease hunger and prevent overeating, she says.
Visualize your plate. Ideally, your plate should look very similar to the way it does at home with a couple of small tweaks: ½ nonstarchy vegetables , ¼ lean protein, and ¼ whole grains. You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat, says Palinski-Wade.
Sip smart. Alcohol stokes your appetite, so if you do have alcohol , do so near the end of the meal. Limit it to one glass.
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