Diabetes & Snacking

Here is a question I recently received from someone trying to avoid snacking as result of boredom.

I am a student and I'm home all day alone so I get bored and want to munch. Also, I'm going from a very large calorie daily intake to only 1200 calories a day (which is what my doctor told me to do but haven't been able to stick with). Do you have any tips on how to get through the day without creeping into the kitchen?

Response: It can be very difficult being at home alone with the temptation of eating. It does take time for your body to adjust to a lower calorie level. Stick with it though, you will get used to the smaller portions.

A few suggestions...

1. Try drinking water throughout the day. I find ice water with a small wedge of lemon, lime or orange helps to curb my appetite in between meals. You could also choose other low calorie/low carbohydrate drinks such as Crystal Light, diet soda, coffee or tea, etc.
2. The American Diabetes Association lists sugar free gelatin as a free food. This may help to curb your appetite as well.
3. If you absolutely need a snack, choose non-starchy raw vegetables. Choose raw broccoli, cauliflower, celery, etc. These vegetables are low in calorie but high in fiber and will help you to feel full longer.
4. Some people find chewing sugar free gum helps to curb their appetite as well.
5. Slow down when eating. It takes a little bit of time for your brain to realize that your stomach is full.
6. Try "distractions" such as gardening, reading, working on the computer, visiting with friends, house cleaning to keep your mind off food and the kitchen.

You can read more about diabetes care and treatment by visiting:
http://GlucoMenu.com

Diabetes & Fibrous Foods

Fiber is a type of carbohydrate found in fruits, vegetables, and grains. Not only do fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:

• Delaying sugar into the blood stream – slows how quickly sugar goes into your bloodstream and therefore may reduce peaks of blood sugar levels,
• Reducing body weight – helps to make you feel full longer and may displace “empty calorie” foods,
• Reducing blood cholesterol – if you have heart problems or high cholesterol, eating high fiber foods may help to reduce your blood cholesterol levels,
• Alleviating constipation – helps to improve regularity.

Choosing whole grains instead of refined flour (wheat bread and brown rice instead of white bread and white rice for example), whole vegetables and whole fruits instead of juice can help increase fiber.

Paying attention to nutrition facts on food labels and nutrition analysis when available for meals served can be helpful in counting calories and determining fiber content.

According to the American Diabetes Association, if a food contains 5 or more grams of fiber, you can subtract 1/2 of the grams of fiber from the total carbohydrate amount.

For more information on nutrition and diabetes, visit:

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Hunger & Diabetes

Many people wonder about excessive hunger when they have diabetes...

Excessive hunger can be a symptom of hyperglycemia. Other symptoms include excessive thirst, frequent urination, and blurred vision. Talk with your physician about your blood sugar levels and excessive hunger to evaluate whether adjustments in your treatment should be made.

After speaking with your doctor, you may also want to speak with a dietitian about including foods in your meal plan that keep you satiated (feeling full or satisfied).

Foods with fiber, protein, or fat tend to make you feel full for a longer period of time and may curb hunger. Fibrous foods include vegetables, whole grains, beans and legumes, and fruits (whole fruits not juice). Lean protein foods include poultry, seafood, lean meats, and low fat cheese. Heart healthy fats include nuts, olive oil or canola oil (use caution with fats especially if you are trying to lose weight).

Learn more about caring for diabetes by visiting:

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Diabetes and Fruits & Vegetables

Strive to eat 5-9 servings of fruits and vegetables each day. Fruits and vegetables are chocked full of vitamins, minerals, and fiber. These nutrient dense morsels are low in calories and keep you full longer. Striving for 5-9 servings translates to 3-5 servings vegetables and 2-4 servings fruit. A serving of vegetables is 1 cup raw or 1/2 cup cooked. A serving of fruit is 1 medium piece of fruit - apples, oranges, etc., 1/2 medium banana, or 3/4 cup berries.
Remember to limit juices as these increase blood sugar quickly and contain little fiber.

Learn more about diabetes & treatment by visiting:

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Diabetes & Dietary Fat

Confused about dietary fat? The American Diabetes Association recommends eating no more than 30% of calories from total fat. This means if you consume 1800 calories daily, no more than 60 grams of fat should be eaten. The type of fat consumed can be of concern as well.

Read on to learn about the different types of fat.

• Saturated fat - This type of fat increases risk for heart disease. Found in butter, meats, coconut oil, etc., saturated fat should be limited to 10% of your total calories. If you consume 1800 calories per day, limit saturated fat to 20 grams.
• Cholesterol - This is made by animals and therefore only found in animal products including meats, eggs, and dairy products. Cholesterol should be limited to 300 mg per day.
• Monounsaturated fat - This is a good fat to include in your diet. Liquid at room temperature, monounsaturated fat examples include olive oil and canola oil. Focus on including these fats in your meal plan.
• Omega-3 fatty acids - A beneficial fat found primarily in seafood. Omega-3 fatty acids have been found to have protective effects for heart disease. The American Heart Association recommends eating seafood twice a week.
• Hydrogenated fat & Trans fat - These are oils that are altered to make a solid fat. Hydrogenated fats should be limited and are often found in cookies, crackers, shortening, etc.
  

A healthy meal plan includes a moderate amount of total fat focusing on healthier fats. Remember, total calories consumed is another important consideration for weight control. Fat free does not always mean calorie free.

Learn more about treating diabetes by visiting:

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Diabetes & Gum Disease

Visit your dentist every 6 months. Those with poorly controlled diabetes are at greater risk for gum disease. Contact the dentist if experiencing bleeding gums when brushing or eating, swollen gums, or gums pulling away from your teeth.

To care for teeth and gums:

• Brush teeth thoroughly at least twice a day with a soft bristle toothbrush,
• Floss teeth everyday, and
• Visit a dentist twice a year for a checkup and teeth cleaning.
  

Test blood sugar regularly, follow your meal & exercise plan, and take medications as prescribed. Well controlled blood sugar can help reduce risk for diabetes complications including gum disease.

You can learn more about diabetes treatment by visiting:

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Diabetes & Counting Carbohydrate

Count the carbohydrates you consume instead of sugar. The thinking used to be that sugar affected blood sugar more so in comparison to other types of carbohydrates. That thinking has shifted. Sugar has no greater effect on blood sugar than other carbohydrates. All carbohydrates are considered fairly equal as far as affecting blood sugar.

The main goal with diabetes is controlling blood sugar and avoiding complications. Eating even amounts of carbohydrates throughout the day can help control blood sugar.

Be aware of eating "empty calorie" carbohydrates (soda pop, cookies, etc.).
Focus on eating a variety of nutrient dense carbohydrate foods including grains, whole fruits, vegetables, and low fat dairy products.

The next time you look at a food label count the total carbohydrate, not the sugar.

You can learn more about Diabetes treatment & meal planning visit:

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