Carbohydrate Guidelines For Type 2 Diabetes
Carbohydrates are an essential part of a healthy diet. But carbs also raise your blood sugar. When you have type 2 diabetes, it’s important to aim for a balanced carb intake. It can seem confusing and a little overwhelming at first, but don’t be discouraged. Your doctor, diabetes educator, or dietitian can help you find a meal plan that works for you. By setting limits on your carb intake—and tracking what you eat to make sure you stay within those limits—you can improve your blood sugar control. To get started, here are some basic facts you need to know. On top of tracking your diet and blood sugar, regular exercise is a key part of managing your diabetes. And while any exercise is better than none, certain activities have specific benefits for people with diabetes. 2017 Healthgrades Operating Company, Inc. All rights reserved. May not be reproduced or reprinted without permission from Healthgrades Operating Company, Inc. Use of this information is governed by the Healthgrades User Agreement. Crash Course in Carbs Foods that contain carbohydrates include: Grains, such as breads, cereals, pasta, and rice Fruits and fruit juices Starchy vegetables, such as potatoes and corn (nonstarchy vegetables also contain carbs, but usually very little) Dried beans and peas Dairy foods, such as milk and yogurt Sweets, such as cookies, pastries, cakes and candy Snack foods, such as potato chips To find the carb content of a food, check the amount of total carbohydrate on the food label. Be sure to look at the serving amount as well. If you’re eating twice as much as the listed serving, you’ll need to double the total carbs. If a food doesn’t have a label, there are many apps and books available to help you track carbs. One great free tool is MyFoodAdvisor from the Americ Continue reading >>
What is diabetes? When a food containing carbohydrate is eaten, your body digests the carbohydrate into sugar (called glucose), which can then be used as energy by the cells in your body. Diabetes is a condition where your body can’t properly control the amount of glucose in your blood. A hormone called insulin is needed for transferring glucose from the bloodstream to enter the body cells and be converted to energy. In people with diabetes, blood glucose levels are often higher than normal because either the body does not produce insulin (type 1 diabetes) or cannot use insulin properly (type 2 diabetes). High levels of glucose in the bloodstream can lead to short term complications such as: passing large amounts of urine being extremely thirsty and drinking lots of fluids being tired having blurred vision having frequent skin infections and being slow to heal Blood glucose levels are normally between about 4.0 and 8.0 mmol/L. People with diabetes should aim for blood glucose levels as near to normal as possible, but individual targets should always be discussed with your diabetes health care professional. Controlling diabetes is important to prevent serious long term complications such as: heart and circulation problems infections kidney disease eye problems, which can lead to blindness nerve damage to the lower limbs and other parts of the body Types of diabetes There are three types of diabetes: Type 1 diabetes Type 1 diabetes affects less than 1% of all Australians. It can appear at any age, but most commonly in childhood and early adult life. People with type 1 diabetes cannot produce enough insulin, and therefore they must inject themselves with insulin several times a day. Type 2 diabetes Type 2 diabetes is the most common form of diabetes, affecting 7.1 % of a Continue reading >>
Carbohydrates — Part Of A Healthful Diabetes Diet
A common nutrition myth is that individuals with diabetes need to avoid carbohydrates. While individuals with diabetes must be mindful of how much carbohydrates they eat, they don't need to avoid it altogether. Carbohydrates are the body's main source of fuel and are necessary to maintain proper cellular function. The type of carbohydrates and portion size are what matter most. There are three types of carbohydrates: starches, sugars and fiber. Starches are found naturally in foods such as bread, cereal, rice, crackers, pasta, potatoes, peas, corn and beans. Sugars are found naturally in foods including fruits and milk and are also concentrated in processed foods such as candy, cake and soda. Fiber is the roughage in plant foods and helps keep the digestive tract healthy. Soluble fiber, found in foods including oatmeal and fruit, can help maintain a healthy cholesterol level. Individuals with diabetes should choose most of their carbohydrates from nutrient-rich whole foods such as fruits and vegetables, beans, whole grains and dairy products. Sweets and sugary beverages should be saved for special occasions. And, spreading carbohydrates evenly throughout the day helps prevents spikes and dips in blood sugar. A registered dietitian nutritionist can create a specific meal plan that harmonizes individual preferences with the special needs of someone with diabetes. To get a general idea of how much carbohydrates to eat, consider someone on a 2,000-calorie meal plan. For 2,000 calories, an RDN may recommend that one meal contain about 45 to 60 grams of carbohydrates. Carbohydrate intake at meals depends upon how many meals and snacks a person plans to eat throughout the day. A serving of carbohydrates is 15 grams. Here are examples of one-serving portions of some carbohydrat Continue reading >>
10 Diabetes Diet Myths
Have you heard that eating too much sugar causes diabetes? Or maybe someone told you that you have to give up all your favorite foods when you’re on a diabetes diet? Well, those things aren’t true. In fact, there are plenty of myths about dieting and food. Use this guide to separate fact from fiction. MYTH. The truth is that diabetes begins when something disrupts your body's ability to turn the food you eat into energy. MYTH. If you have diabetes, you need to plan your meals, but the general idea is simple. You’ll want to keep your blood sugar levels as close to normal as possible. Choose foods that work along with your activities and any medications you take. Will you need to make adjustments to what you eat? Probably. But your new way of eating may not require as many changes as you think. MYTH. Carbs are the foundation of a healthy diet whether you have diabetes or not. They do affect your blood sugar levels, which is why you’ll need to keep up with how many you eat each day. Some carbs have vitamins, minerals, and fiber. So choose those ones, such as whole grains, fruits, and vegetables. Starchy, sugary carbs are not a great choice because they have less to offer. They’re more like a flash in the pan than fuel your body can rely on. MYTH. Because carbs affect blood sugar levels so quickly, you may be tempted to eat less of them and substitute more protein. But take care to choose your protein carefully. If it comes with too much saturated fat, that’s risky for your heart’s health. Keep an eye on your portion size too. Talk to your dietitian or doctor about how much protein is right for you. MYTH. If you use insulin for your diabetes, you may learn how to adjust the amount and type you take to match the amount of food you eat. But this doesn't mean you Continue reading >>
What Should I Eat?
People with diabetes should follow the Australian Dietary Guidelines. Eating the recommended amount of food from the five food groups will provide you with the nutrients you need to be healthy and prevent chronic diseases such as obesity and heart disease. Australian Dietary Guidelines: To help manage your diabetes: Eat regular meals and spread them evenly throughout the day Eat a diet lower in fat, particularly saturated fat If you take insulin or diabetes tablets, you may need to have between meal snacks It is important to recognise that everyone’s needs are different. All people with diabetes should see an Accredited Practising Dietitian in conjunction with their diabetes team for individualised advice. Read our position statement 'One Diet Does Not Fit All'. Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Putting too much fuel in your body can lead to weight gain. Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer. Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat. Being active has many benefits. Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight. Learn more about exercise and maintaining a healthy weight. Fats have the highest energy (kilojoule or calorie) content of all foods. Eating too much fat can make you put on weight, which may make it more diffi Continue reading >>
The Diabetes Diet
What's the best diet for diabetes? Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight. Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think. The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lowe Continue reading >>
How Many Carbs Should I Eat A Day?
Carbs are part of a well-balanced diet "Carbs," also known as carbohydrates, are one of the macronutrients, which are the compounds that give your body energy in the form of calories. Foods with carbs are digested into sugar, which provides your body with glucose, an important source of energy. Your body requires carbohydrates to function properly. There are two main types of carbs: complex and simple. Complex carbohydrates are those that are less processed, more slowly digested, and high in dietary fiber. Simple carbohydrates are those that are more quickly digested. They are often added to processed and prepared foods in the form of refined sugars and processed sweeteners. Some sources of carbohydrates are healthier than others. Learn how many carbs you need and which carbs to stay away from. How many carbs do you need? Depending on your age, sex, activity level, and overall health, your carbohydrate requirements will vary. According to the Mayo Clinic, 45 to 65 percent of your daily calories should come from carbohydrates. That's equal to about 225 to 325 grams of carbs if you eat 2,000 calories a day. It's not always practical to count your carbs, so the American Diabetes Association offers a simple strategy to structure your plate at every meal to help you get the right amount of carbs: Draw an imaginary vertical line down the middle of your plate. Then draw a horizontal line across one half, so your plate is divided into three sections. Fill the big section with non-starchy vegetables, such as spinach, carrots, lettuce, green cabbage, or mushrooms. Fill one of the small sections with starchy vegetables, such as potatoes or winter squash, or grains, such as whole grain pasta or brown rice. Legumes, such as black peas or pinto beans, are also great options. Fill the Continue reading >>
Why Won’t We Tell Diabetics The Truth?
I’m appalled constantly at the misinformation we nutrition experts are telling folks with diabetes. It’s all over the place. The “everything in moderation” mantra, and how we need to eat less meat, less fat, and more whole grains, is a pervasive theme drilled into young dietitians, and spread to the public through our dietary guidelines. This information is making people sick. Last week, the following ad popped up in my Facebook newsfeed several times for “10 Foods That Are Great For Diabetics“. (This click bait article is also making the rounds on several other sites.) Here are the foods: dates, berries, garlic, flax seeds, apples, broccoli, oats, melons, kale and barley. Now, I don’t think that kale is BAD, but this list is like telling alcoholics to drink a little more orange juice or sprinkle some chia seeds into their martini and omitting the fact that they need to stop drinking booze. In our quest to avoid the truth and focus on individual super foods that will save us, this post is telling diabetics that dates are so amazing because 7 of them provide 4g of fiber. They forgot to mention that 7 dates equals 126g of carbs with no fat, so that’s pretty much like a syringe of sugar shot directly into your blood if eaten on an empty stomach. None of these top 10 lists had protein, and the only fat was flax seeds (for their omega-3’s) but what about fatty fish or fish oil, which is much more bioavailable? Why aren’t we instead telling them to avoid excess carbohydrates, because the last time I checked, you can actually reduce blood sugar by… not eating sugar! I’ve been on a protein and meat vindication kick lately, looking into how much protein we need, how much we’re eating, and what the best sources are. For this post, I decided to switch gea Continue reading >>
How To Eat For Diabetes
Do you know someone with pre diabetes, Type 2, Type 1? Please share this video with them and ask them to give themselves 9 minutes that could possibly change their life, because to understand how to gain stable blood sugar levels and avoid the complications of diabetes, they need to understand how to eat for diabetes (all types). Dr Bernstein’s solution helps you solve the core problem of diabetes. He encourages a high level of responsibility and believes anyone with diabetes must take responsibility for their health rather than an intervention by a doctor. We must understand how avoiding insulin resistance is the key to improving control and reducing medication. Low carb for diabetes - watch the 9 minute clip to learn how low carb can help you gain control.Click To Tweet See the infographic below and read the full article here. The article explains so much more than insulin resistance, but how and why you need to monitor your food as well as you blood sugars. If you are new here this page will help understand why/how/tips to ditch the carbs and eat healthy real food that may stabilise your blood sugars. Here are two more videos to watch. The diary of a diabetic kid, and insulin resistance, an excellent TEDx by Dr Sarh Hallberg. Then go and join TypeOneGrit. An incredibly supportive group of type 1’s and parents who follow Dr. Bernstein to achieve fantastic control. Continue reading >>
How Many Carbs A Day Should A Diabetic Eat?
For a diabetic, controlling the daily diet is of utmost importance. There are a lot of foods that can spike the sugar levels and some more that lower. The trick is to know which is right for you and which isn’t. And counting carbohydrates is the first step you need to take when deciding on your diabetic meal plan. Why Are Carbs Important For Diabetics? Diabetes is your body not being able to process carbs properly, which results in fluctuating blood sugar levels. Here, either your body produces less or no insulin to absorb glucose. Carbs contribute to treating diabetes because they are generally broken down in your body to form glucose, raising blood sugar levels when required. How Many Carbs Should A Diabetic Eat? The dietary reference intake for healthy, adult men and women is 130 g per day.1 But this level for diabetics differs from one person to another. The average number of carbohydrates a diabetic requires is about 45%–65% of the daily calorie intake. However, research thus far has not come up with an ideal quantity yet, so this is not a set standard. The number of carbs you eat should be in accordance with your weight, age, lifestyle, activity level, the type and amount of medicine/insulin you take, the blood glucose level, and the target you want to reach.2 For example, you’ll need to eat lesser carbs if you have a comparatively inactive lifestyle. For Type 1 Diabetes If you take multiple injections daily, you need to alter the insulin intake depending on your carb levels. If you take a steady dose of medication every day, the carb intake should be altered and should be consistent with the time and quantity. This will not only balance the sugar levels but also reduce the risk of hypoglycemia.3 4 For Type 2 Diabetes Controlling the portion size and opting Continue reading >>
The Truth About Carbs
"Carbs" are a hotly-debated topic, especially in the weight loss world, due in no small part to the popularity of low-carb diets such as the Atkins, Dukan and South Beach. The "carbs are bad" mantra from Dr Atkins and co. has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. Dietitian Sian Porter says: "Carbohydrates are such a broad category and people need to know that not all carbs are the same and it is the type, quality and quantity of carbohydrate in our diet that is important. "While we should reduce the amount of sugar in our diet, particularly added sugars, we should base our meals on starchy carbs, particularly the less processed wholegrain varieties. "There is strong evidence that fibre, found in wholegrain versions of starchy carbs for example, is good for our health.” On this page you can find out all you need to know about carbohydrates, their health benefits, healthier sources of carbohydrates and how they can help you lose weight. What are carbs? Carbohydrates are one of three macronutrients (nutrients that form a large part of our diet) found in food – the others being fat and protein. Hardly any foods contain only one nutrient and most are a combination of carbohydrates, fats and proteins in varying amounts. There are three different types of carbohydrates found in food: sugar, starch and fibre. Sugar is found naturally in some foods, including fruit, honey, fruit juices, milk (lactose) and vegetables. Other forms of sugar (for example table sugar) can be added to food and drink such as sweets, chocolates, biscuits and soft drinks during manufacture, or added when cooking or baking at home. Find out more about sugar. Starch, made up of many sugar units bonded together, is foun Continue reading >>
A Spoonful Of Sugar
Whenever I give a talk and make the statement that a normal blood sugar represents less than one teaspoon of sugar dissolved in the blood, I’m often met with scepticism. It really is true, however. Let’s go through the calculations so we can see exactly how this plays out. First, we need some basic measures. one liter (l)= 10 deciliters (dl) one gram (gm) = 1000 milligrams (mg) one teaspoon = 5 grams According to the American Diabetes Association the line between a healthy fasting blood sugar and a pre-diabetic fasting blood sugar is set at 100 mg/dl (pronounced 100 milligrams per deci-liter). A fasting blood sugar of between 100 mg/dl and 125 mg/dl earns a diagnosis of pre-diabetes, and a fasting blood sugar of over 125 mg/dl is diabetic. So how much sugar is 99 mg/dl, the highest fasting blood sugar you can have and not be diagnosed as pre-diabetic? Let’s figure it out. We know that a typical human has about 5 liters of blood, so we need to figure out how much sugar dissolved into this 5 liters of blood will give us a reading of 99 mg/dl. Since one liter contains 10 deciliters we multiply 99 mg/dl by 10, which gives us 990 mg, the amount of sugar in one liter. Multiply the 990 mg in one liter times 5, the number of liters of blood in the human body, and we have 4950 mg of sugar. If we divide the 4950 by 1000, the number of mg in a gram, we get 4.95 grams of sugar. Since one teaspoon contains 5 grams, the 4.95 grams of sugar in the blood of a person just short of being pre-diabetic equals a little less than one teaspoon. If you run all these calculations for a blood sugar of 80 mg/dl, which is a much healthier blood sugar than the 99 mg/dl one that is knocking on the door of pre-diabetes, it turns out to be about 4/5 of a teaspoon. If you run the calculations for Continue reading >>
To best control your blood sugar: Do not skip meals. Counting calories might be something you’ve already done at one time or another in your life. Counting carbohydrates may be something new to you. So why is counting carbohydrates so important when you have diabetes? Counting carbohydrates: Keeps you in control of your blood sugar Keeps you in balance with with your medication or insulin dose Keeps you in control of food portions to manage your body weight How much carbohydrate do I need each day? Carbohydrates are measured in units called grams. Grams are a measure of weight. The total grams or amount of carbohydrate you need each day depends on your calorie goals, activity level and personal preferences. Carbohydrates generally provide 45-65% of your daily calories. For most people with type 1 diabetes, this ranges from 150-250 grams of carbohydrate a day. How you distribute this carbohydrate throughout the day can also make a difference in your blood sugar. To best control your blood sugar: Eat three meals a day, roughly 4-6 hours apart. Do not skip meals. Try to consistently eat the same amount of carbohydrate at each meal. Your registered dietitian can help you choose a carbohydrate goal and daily meal plan that keeps your food, medication and physical activity in mind. How much carbohydrate is found in the foods I eat? There are many resources you can use to count carbohydrates: The American Diabetes Association Exchange Lists for Meal Planning: Choose Your Foods lists grams of carbohydrate per exchange serving size. In this system, one carbohydrate exchange serving equals 15 grams of carbohydrate. Carbohydrate counting and food composition books are available. These resources can also be found online. Some cookbooks are available that provide nutrition informa Continue reading >>
Why You Should Eat Protein Before Carbs
Have you ever watched someone eat food off their plate in a particular order—tucking into their broccoli first, then moving onto their chicken before even touching their side of rice—and think they’ve got some bizarre eating ritual? Possible, but it's also likely they’re timing their carb consumption, which, according to a study from the American Diabetes Association, helps control blood sugar which in turn helps you maintain your weight. In the study, researchers recruited 11 people with type-2 diabetes who were overweight or obese, and taking a drug called Metformin, which helps control blood sugar. All participants fasted for 12-hours overnight before consuming a 628-calorie meal with protein, carbs, and fat. In one trial, they ate the carbs first (ciabatta bread and orange juice) before eating skinless grilled chicken, a small salad, and buttered steamed broccoli 15 minutes later. In the next trial (one week later), participants ate the same meal, only the order was reversed. They ate the salad and broccoli first, then the chicken, followed by the carbs. Their blood samples were taken before the meals, and then 30, 60, and 120 minutes after. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done When the Continue reading >>
The Gestational Diabetes Diet: Taking Carbs From A Pregnant Lady
When I decided, at age 40, that I wanted to try to have a child, I knew I faced a few elevated risks over younger women: first and foremost, I might not be able to conceive at all. I mentally prepared myself—as much as I could, anyway—for that and other possibilities, including the higher risk of the baby having a genetic defect. So far I’ve been fortunate. The one risk I hadn’t given much thought to—the higher chance of developing gestational diabetes—is the only one that has been a factor in my pregnancy. I’m fairly healthy, I have no history of diabetes in my family, and I try to eat well—lots of fresh fruits and vegetables and few highly processed junk foods. But older pregnant women—and that means even women as young as in their late 20s, believe it or not—can have a harder time regulating insulin, leading to increased blood sugar levels. Gestational diabetes, if not controlled through diet and exercise, can cause high-birth-weight babies and potentially lead to delivery complications, as well as increasing the risk that the child will develop obesity and type 2 diabetes later in life. For the mother, there’s also the risk of high blood pressure and a higher likelihood of developing type 2 diabetes in the future. I haven’t been diagnosed with gestational diabetes so far. But because my blood sugar was a little high during my early glucose tolerance test (this is given to all pregnant women around 28 weeks, but women of my age are also sometimes tested earlier), I was advised to exercise more frequently and follow a low-carbohydrate diet, the same advice given to those with the diagnosis. The last thing a pasta-loving pregnant lady with a sweet tooth wants to hear is that she should cut out carbs. I have always been skeptical of the low-carb Continue reading >>