Posts Tagged ‘carbohydrates’

Here is a question I recently received from FOODPICKER.org

I was just diagnosed with pre-diabetes.  The nurse told me to eat lots of vegetables.  Could you tell me what “lots of vegetables” means and what type of vegetables to consume?  Also, how should I prepare them?

Answer: Vegetables can be classified into two different categories – starchy and non starchy vegetables.  Starchy vegetables include corn, peas and potatoes.  A serving size for these vegetables is 1/2 cup and generally have 15 grams carbohydrate.  Non starchy vegetables are lower in carbohydrates and calories, and include broccoli, carrots, cauliflower, celery and spinach.  A serving size for these vegetables is 1/2 cup cooked or 1 cup raw, and have 5 grams carbohydrate.  Aim to consume 3-5 servings of non starchy vegetables per day.

Prepare non-starchy vegetables by  steaming, grilling, sautéing or microwaving. If sautéing,  use a small amount of olive or canola oil to coat the pan.  Try experimenting with various seasoning to add flavor.


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Here is a question I recently received from FOODPICKER.org

I attend a monthly book club with friends that includes a dinner potluck in which everyone contributes a dish.  I have type 2 diabetes and I struggle with what to eat at the potluck.  Could you offer me some tips?

Answer:  Potlucks and other get together’s may mean a variety of food present and uncertainty about what to eat. Planning ahead for these events may be ideal, and contributing a ‘safer’ item such as a vegetable tray or low carbohydrate dish may be the best route.  Below are some additional tips to help control you intake and blood sugars at a social gathering:

  • Socialize away from the food in order to prevent constant grazing.
  • Ask your friends how a particular dish is made and the eat accordingly.
  • Limit yourself to one trip through the buffet/food setup to control the amount consumed.
  • Focus on eating the items you are most familiar with in terms of ingredients, preparation methods, and carbohydrate content.

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Here is a question I recently received at FOODPICKER.org

I have type 2 diabetes and am having trouble with breakfast.  It seems so many breakfast foods are high in carbs.  Could you give me some breakfast ideas that are diabetic friendly?

Answer:  Many ready-to-eat breakfast items such as cereals and breads are high in carbohydrate.  When planning your breakfast meal, try to incorporate foods with fiber, whole grains, and protein in addition to carbohydrates.  Including these nutrients will help to slow absorption and the peak in your blood sugar.  For example, you could choose whole grain toast with cottage cheese and piece of fruit or a fiber rich cereal such as bran flakes with a piece of fresh fruit.

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Below is a question I received from FOODPICKER.org

My doctor recently diagnosed me with type 2 diabetes.  I know it is important to watch my sugar intake.  Is sugarless candy really sugarless?

Answer: Yes, sugarless candy is really sugarless, however sugar is not the only thing that raises your blood sugars.  Any items with carbohydrates will cause your blood sugars to rise.  These items include grains, beans, starchy vegetables, fruit, fruit juices, milk and yogurt.

A raise in blood sugar is not ‘bad’ since our bodies need carbohydrates for energy.  Rather than focusing on avoiding carbohydrates or sugar in your diet, aim to choose the more nutrient dense carbohydrates such as whole fruit, whole grains and low fat dairy products.  These items will provide your body with the energy it needs and also with many essential vitamins and minerals.

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Here is a question I recently received from FOODPICKER.org

I was diagnosed with type 2 diabetes last month.  I’m having difficulty understanding how many carbs and sugar I can have each day.  I’m finding that nearly everything contains carbs and sugar!  Can you help me with this?

Answer: It can be difficult understanding how carbs and sugar affect your body when you have type 2 diabetes, and how much of these you should eat.  I would suggest refering to my previous blog to learn how to find a diabetes educator in your area.  Meeting with an educator will help you develop a personalized plan to determine the ideal amount of carbohydrates for your body and the distribution of these throughout the day.

Until you have a chance to meet with an educator, I would suggest focusing on the composition of your meal rather than how many carbohydrates you eat.  Imagine your plate is divided into four equal sections.  Fill one section with vegetables, one with fruit, one with a protein source and one with a bread/rice/pasta.  Following this will help keep your blood sugars near the ideal range and will assure your body gets the nutrients it needs.

If having a snack between meals,  read the labels and choose items with  <30 g carbohydrate.  Choose items that have whole grains, fiber and <5g sugar.  Some suggestions include fruit, yogurt, sugar free ice cream or jello, whole wheat crackers and granola.

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