Why The Glycemic Index Fails For Many People With Diabetes

Why the Glycemic Index Fails for Many People with Diabetes

As simple as it seems, most doctors and dietitians still don't tell people with diabetes that the carbohydrate content of the food they eat is what raises their blood sugar and that lowering their carbohydrate intake will lower their blood sugar.
Instead, they recommend the so called "good carbs" which are those which are low on the "Glycemic Index," chief of which are what they call "Healthy whole grains," like whole wheat bread, brown rice, pasta, and oatmeal.
If you look any of these foods up in your handy carb counter--you DO have a carb counter, I hope!--you will see they all contain a lot of carbohydrate. Two ounces of whole wheat bread--one thin slice--generally contain around 29 grams of carbohydrate and how many people only eat one slice?
A single ounce of dry oatmeal contains 18 grams, but what most people consider a full serving is at least twice that size. Two ounces of low glycemic pasta contain around 56 grams of carb, but again, two ounces is a very small amount--about 1/3 of what most people consider a normal portion of pasta.
If you measure your blood sugar for several hours after eating a normal serving of whole wheat bread or oatmeal you will see a spike, possibly a very high spike well over 200 mg/dl. You may have to measure your blood sugar 4 hours after eating pasta to see the spike it causes because of how slowly it digests, but eventually it does digest, and if you keep testing you will see it cause a spike, too.
So what's going on here?
The answer is that the glycemic index only works for people who have a normal second phase insulin response. If yo Continue reading

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Should You Eat Cereal for Breakfast If You Have Diabetes?

We've heard countless times that breakfast is the most important meal of the day—it can help jump start metabolism, prevent food cravings, and help people lose weight. The most common complaint of "non breakfast eaters" is that they don't have time in the morning to eat and that they are looking for quick breakfast ideas. Therefore, people often ask me, "Can I eat cold cereal for breakfast?" While it's probably better to eat something for breakfast than nothing at all, cold cereal is typically not the best choice for someone with diabetes who is trying to lose weight.
The reason is multifactorial.
First off, studies have shown that those persons with diabetes tend to have better blood sugars and weight control when starting the day with a higher fat, higher protein, lower carbohydrate breakfast. Protein and fat tend to be more satiating which can keep you feel full for longer, typically resulting in less overall calorie intake. In addition, blood sugars tend to rise higher after breakfast and many people are resistant to insulin in the morning which can also cause blood sugars to spike. Elevated blood sugars may cause additional carbohydrate cravings, which can lead to excess calorie and carbohydrate intake, often resulting in excess sugar in the blood.
Secondly, many people overeat cereal which can lead to excess calorie and carbohydrate intake. A single serving of cereal is about 3/4 cup. Three-fourths cup of cereal will generally cost you about 120 calories and 24 g of carbohydrate.
This amount of carbohydrates is equivalent to eating almost 2 slices of bread and this Continue reading

3 Healthy, Balanced, and Filling Recipes for People with Diabetes

Many people with diabetes reach for oatmeal to start their day. Why oatmeal? Because it is a good source of soluble fiber and also has a small amount of fat. As a component of a diabetes-friendly breakfast, these characteristics will help with both glucose and morning appetite control. Seasonal fruit or frozen fruit can be substituted in all recipes, but watch out for added sugar.
These three recipes, as well as other breakfast ideas for diabetics, are well balanced, providing plenty of nutrition while never skimping on taste.
Trail Mix Oatmeal
1/4 cup granola
8 pecan halves, chopped
2 tablespoons raisins
Dash of cinnamon
1 cup cooked oatmeal
Add granola, pecans, raisins, and cinnamon to a bowl of hot cooked oatmeal and stir.
(444 calories, 9 grams fiber, 3 grams saturated fat)
Berry Almond Crunch Oatmeal
1 cup fresh raspberries
6 almonds, chopped
1 cup cooked oatmeal
1 cup skim milk
Add raspberries and almonds to a bowl of hot cooked oatmeal and stir. If raspberries seem tart or are not in season, consider adding a teaspoon of sugar substitute. Serve with a glass of skim milk.
(395 calories, 14 grams fiber, 1 gram saturated fat)
Banana Nut Oatmeal
1 small banana, diced
4 walnut halves, chopped
1 cup cooked oatmeal
1 cup skim milk
Add banana and walnuts to a bowl of hot cooked oatmeal and stir. Serve with a glass of skim milk.
(377 calories, 7 grams fiber, 1 gram saturated fat) Continue reading

Gaining Weight? Your Medication May Be to Blame

Gaining weight or struggling to lose weight is frustrating. You might feel like you’re doing all the “right” things: eating healthful foods, exercising, keeping food records, getting enough sleep, and so on. Yet despite all of your efforts, the scale doesn’t seem to budge. What gives? There are so many factors that affect our weight, and food isn’t always the culprit. One of the factors that may, in part, be contributing to some weight gain is medication.
The link between medication and weight
If you have diabetes, chances are, you’re taking some form of medication. It might be medication to help you manage your blood sugars. You might also be taking medication to keep your blood pressure or your cholesterol numbers in check. And you might even be taking a medication to help you better cope with the stress of having a chronic condition. While all of these drugs are effective (or else why would you be taking them?), the reality is that, like all medications, some of them have side effects that can make it difficult to reach your weight goal or can even lead to weight gain. To be more specific, these meds might:
• Jump-start your appetite, causing you to eat more than you usually might
• Slow your metabolism so that you burn fewer calories
• Affect how glucose is stored in the body, leading to increased fat storage
• Cause fluid retention
• Make you feel tired or sluggish, which can prevent you from being as active as you might like
The likely culprits
The following drugs are those that are mostly likely to affect your weight. However, it’s important t Continue reading

15 breakfast recipes for type 2 diabetes

Drop Scones
Drop scones, also called Scotch pancakes, are easy to make and perfect for a healthy breakfast on the weekend, or even as a simple dessert. Served with creamy low-fat vanilla yogurt and sweet, succulent berries, they are quite irresistible.
Blueberry Popovers
Similar to Yorkshire puddings, popovers are a much-loved treat, and the sweet version here is perfect for breakfast or brunch. The batter is baked, and the blueberry popovers are served with sweet, fresh berries to add extra vitamin C.
Apple and Hazelnut Drop Scones
Drop scones are an almost instant snack or breakfast treat. The thick batter is made by simply stirring together a few basic pantry ingredients, and the scones cook in minutes. Here they are flavoured with diced apple and toasted hazelnuts. Top with a little light maple syrup and enjoy warm from the pan.
Breakfast Muffins
Muffins are perfect for breakfast, providing the energy boost the body needs to start the day. This particular breakfast muffin recipe is packed full of good ingredients that add fibre, vitamins and minerals, too.
Summer Berry Muffins
Fresh summer berries add delicious flavour, colour and nutrition to these tempting berry muffins. They are best fresh from the oven, but are also good once cooled-an ideal addition to a lunchbox, or for breakfast on the go.
Apricot-Pecan Muffins
Packed with fresh fruit and nuts, and delicately spiced with cinnamon, these homemade apricot and pecan muffins are lower in fat and sugar than store-bought muffins, and contain no trans fats or preservatives.
Cinnamon-Raisin Bread
This whole-wheat bread l Continue reading