| Eating healthy with diabetes |
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By Peggy Welch, RD, CDE Eating healthy with diabetes mellitus can be challenging as well as rewarding. Knowing a few key points can make eating less confusing and more enjoyable. Terms such as “carbohydrates,” “total carbohydrates,” “dietary fiber,” “sugar,” “sugar alcohol” and “saturated fat” are important to understand. Carbohydrate is the nutrient that will raise the blood sugar quickly when it is eaten. Carbohydrate foods are also nutrient-rich, satisfying and necessary in a healthy diet. Foods in this category include breads, cereals, crackers, pasta, rice, potatoes, corn, legumes, beans, milk, yogurt, fruit, fruit juice and “goodies.” Controlling portions and eating consistent amounts at mealtimes usually allows better blood sugar control. Note: All vegetables have some carbohydrate, but generally not enough to cause high blood sugars on their own. One portion of a carbohydrate food contains 15 grams of total carbohydrate, which is roughly a slice of bread or _ cup of potatoes. When reading the Nutrition Facts label, divide the grams of total carbohydrate by 15 to determine the number of servings and how much of the product should be eaten at a meal. The amount eaten will affect the blood sugar level and can be increased or decreased to achieve desired results. Many people with diabetes start with 3-4 servings of carbohydrate (45-60 grams) per meal. Another form of carbohydrate is dietary fiber. According to the American Diabetes Association, a high fiber diet will help reduce blood sugar after meals as well as help reduce blood lipid levels. Dietary fiber is found in legumes, cereals with 5 grams or more of fiber per serving, fruits, vegetables and whole grain products. These foods are antioxidant rich and provide a variety of vitamins and minerals for good health. If a food contains 5 grams or more of dietary fiber, subtract the amount from the total carbohydrates before determining number of carbohydrate servings from that food. Aim for at least 20-35 grams of fiber per day. Sugar and sugar alcohols may be listed under total carbohydrates. They are a form of nutritive sweetener that is already added into the total carbohydrate grams. Sugar, or sucrose, has not been proven to raise the blood sugar any more than other carbohydrates. It is just more concentrated. This means a tablespoon of sugar will provide 15 grams of total carbohydrate and equal one serving. Only half the grams of sugar alcohol will be converted into blood sugar. Sweeteners such as aspartame, sucralose, saccharine, neotame and acesulfame potassium taste very sweet, but do not add carbohydrates or calories to the meal. Excess saturated fat in the diet can raise cholesterol and LDL (bad) cholesterol in the blood. Saturated fat is found in fatty meats, hydrogenated fats, high-fat dairy products, butter, cocoa butter, coconut and palm oils. The total saturated fat intake per day should be 7-10 percent of total calories, which equates to 14-20 grams or less per day per 1800 calories. Following these nutrition tips can help improve diabetes health and put you back in control.
Peggy Welch is a registered dietitian working at Tempe St. Luke’s Hospital. This information is provided by Tempe St. Luke’s Hospital as general information only. For specific medical advice, consult your physician.
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