Download Food and Diabetes - Diabetes Bits and Pieces

Food and Diabetes
Our bodies need a constant supply of energy. Sugar is the main
source of energy for our bodies. There are 2 main sources of
sugar in the body.
1. Outside source - food and beverages. Most of caloriecontaining foods and drinks change, in one way or another, to
sugar in the body.
2. Internal source - the liver
Sugar starts its journey in the blood. The blood provides a route
for the delivery of sugar to all body cells. The hormone insulin
allows the passage of sugar from the blood into a large number of
cells where it is used for energy. The body keeps the level of
sugar in the blood under tight control. When the tight control is
lost and levels of sugar in the blood become inappropriately
high the diagnosis of diabetes is made. Having high blood sugars
for a long period of time (years) causes many complications like
nerve damage, sexual dysfunction, blindness, increased risk of
amputations, and kidney failure. In addition, individuals with
diabetes have a higher risk of heart disease. Adjusting the way a
person with diabetes eats helps to control blood sugar
levels, protect the heart and protect the kidneys.
Blood sugar control
The 3 golden rules for people with diabetes
1. Eat frequently (every 4-5 hrs when awake).
2. Eat a wide variety of foods (no forbidden foods).
3. Control your portions.
How to control blood sugar levels?
Control the portions of carbohydrates. Carbohydrates include the
following:
Bread
Pasta
Peas
Sweet potatoes
Crackers
Milk
Popcorn
Rice
Potatoes
Corn
Cereal
Fruit and fruit juices
Yogurt
Dry beans
Use your fist as an easy and convenient way to estimate portions.
One average fist is equivalent to 1 cup. Shoot for 6 to 8 fists
of carbohydrates a day. If you have smaller than average hands for
your gender (glove size small) you will need to shoot for 7 to 9
fists of carbohydrates a day. If you have larger than average
hands for your gender (glove size large) you will need to shoot
for 5 to 6 fists of carbohydrates a day. Make sure to spread out
the consumption of carbohydrates more or less evenly throughout
your waking hours.
Place a big focus on fiber containing carbohydrates because they
are a source of slow sugar. Fiber containing foods include beans,
fruits, vegetables, and whole grains (products containing at least
3 g fiber/serving).
Sweets are concentrated forms of carbohydrates. It is still ok to
have sweets occasionally, 2-3 times a week. Make sure the
portions are small. Some examples include
4 oz (half cup) ice cream
1-1.5 oz candy bar.
4 oz pudding (half cup)
What about sugar free sweets? Sugar free sweets are not
carbohydrates free. So, they are not all-you-can-eat type deals.
Many are also sweetened with sugar alcohols like sorbitol,
manitol, isomalt and xylitol. Sugar alcohols do not cause the
blood sugar to rise, but are not waist-line friendly because they
have calories. Sugar alcohols have the side effects of gas,
diarrhea and bloating when consumed in substantial amounts.
Fruit juices, regular pop, sports drinks and sweet beverages are
also concentrated and fast forms of sugar. Limit your intake to
4-6 oz (half cup) a day. Diet drinks, unsweetened tea,
unsweetened coffee, and any drink with less than 10
calories/serving are free foods.
Low starch vegetables are high in fiber and low in starch and
calories. Eat them on a daily basis in generous amounts. Think of
them as your fillers.
Low starch vegetables include all vegetables with the exception of
corn, peas, potatoes and sweet potatoes. You can eat your low
starch vegetables raw or cooked. Limit deep-fried vegetables.
High protein foods (meats) are very important to our wellbeing and
feeling of satiety (fullness), but need to be consumed in
moderation. High protein foods include
Red meat
Poultry
Fish
Cheeses
Eggs
Nuts
Tofu
Use the palm of the hand to estimate portions of high protein
foods (meats). One portion is equivalent to the palm of a hand.
You need 2.5-3 portions a day.
People with diabetes have a high risk of getting heart disease and
need to eat a low fat diet to help protect their blood vessels
from clogging up. High fat foods include foods like
Butter
Oil
Sour cream
Nuts
Margarine
Salad dressing
Bacon
The better fats include canola oil, olive oil, tub margarine, nuts
and avocados. You only need small amounts of fat every day. Think
of fats as flavor enhancers and focus on the better fats. Shoot
for 3-4 portions a day. A portion of fat is equivalent to 1
teaspoon of oil or butter, 1 tablespoon of regular salad dressing
or peanut butter and 1 small handful of nuts. Use your thumb to
estimate portions. The tip of a thumb is equivalent to 1 teaspoon
and the whole thumb is equivalent to 1 tablespoon.
Free foods
Some foods are considered free foods. They provide no or very
Little calories and carbohydrates. Free foods include foods
like
Artificial sweeteners
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Mustard
Acesulfame K (Sweet One)
Aspartame (Equal)
Saccharin (Sweet-10, Sugar Twin, Sweet’N
Low)
Sucralose (Splenda)
Bouillon
Unsweetened coffee and tea
Diet Jell-O
Herbs and spices
Garlic
Diet soda pop
Sugar-free drinks and
drink mixes
Lemon/lime juice/vinegar
Examples of Meals
Meal 1
1 fist equivalent of shredded wheat (1 portion carb)
1 fist equivalent (8 oz) of 1% milk (1 potion carb)
1 egg (1/3 portion meat)
1 small handful walnuts (1 portion fat)
Meal 2
1 fist equivalent bread (1 portion carb)
1 fist equivalent oven fries (1 portion carbs)
1 fist equivalent apple (1 portion carb)
1 palm of hand equivalent fish (1 portion meat)
1 large salad (generous amount of low starch vegetables) + 1
tablespoon regular dressing (1 portion fat)