Carbohydrate counting. Glycemic index. Glucose. Blood sugar. These are words that will become part of your life as a diabetic, but monitoring these things can help regulate diabetes and lead to a healthier life. Generally speaking, foods high in carbohydrates and glucose should be avoided by anyone diagnosed with diabetes.
Facts
Two ways to monitor your diet as a diabetic are carbohydrate counting and checking the glycemic index (GI). Carbohydrates can be counted by referring to nutrition labels, charts in nutrition books or by using a gram scale and a calculator. The GI of a food can be determined by referencing a GI chart or table, such as the ones found on www.diabetes.org and www.glycemicgourmet.com.
Method 1: Carbohydrate Counting
Carbohydrate counting can be as easy as reading the Nutrition Facts on the label. Foods that contain carbohydrates will raise your blood sugar. On average, 45--60 grams per meal is reasonable for most people. If a food doesn't have a label, estimate using the serving size. For example, 4 oz. of fresh fruit, 1 slice of bread and 1 cup of soup each has about 15 grams of carbohydrates.
Carbohydrates include:
starches, e.g., bread, rice and crackers
fruit and juice
milk and yogurt
dried beans
soy products, e.g., veggie burgers
starchy vegetables, e.g., potatoes and corn
sweets and snack foods, e.g., soda, cake and chips
Method 2: Glycemic Index
The glycemic index of a food refers to how much the affects blood sugar when consumed. In general, the more a food is processed or cooked, the higher its GI will be. Foods containing fat and fiber will typically be lower on the GI scale. Low to medium GI foods are preferred. High GI foods do not need to be avoided completely, but should be limited and balanced with lower GI foods.
Foods with a high GI include:
white bread
bagels
breakfast cereals, e.g., corn or bran flakes, puffed rice and instant oatmeal
short-grain white rice
pasta
Russet potatoes
pumpkin
salty snack foods, e.g., pretzels and popcorn
fruits with a high sugar content, e.g., melons and pineapple
Better Choices
Using one or both of the methods in conjunction with portion control and exercise are key parts in controlling blood-sugar levels. Keeping a consistent meal plan with a balanced diet, which prefers non-starchy vegetables, lean cuts of meat (or other protein sources) and a limited amount of carbohydrates, will also help. Many restaurants now provide nutrition facts, too; make sure to ask your server. Always check with your doctor before radically changing your diet or exercise routine.
Support
With diabetes on the rise, the number of available resources is growing. Check local hospitals and health organizations for free seminars, classes, support groups and general information. Use some of the many print and web publication to find recipes and cooking advice.
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