Diabetes and Alcohol

Wondering if you can consume alcohol? Often holiday gatherings include alcohol. Consider these tips about alcohol to make the best decision at your next social gathering.

• If you choose to consume alcohol, do so with a meal to help avoid low blood sugar.
• Consider the medication you take and whether alcohol should be limited or avoided.
• Remember calories count! Alcohol can quickly add calories to your meal plan and should be considered especially if you are trying to lose weight.
• Adhere to serving sizes. One serving of alcohol equals 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of 80 proof distilled spirits.
  

Have a safe and enjoyable holiday season!

Learn more about Diabetes and alcohol by visiting the following link:

http://www.glucomenu.com/articles/diabetes_and_alcohol.asp

Holiday Travel & Diabetes

Traveling during the upcoming holidays? Plan ahead to ensure blood sugar is under control during your trip.

• Pack plenty of testing supplies and medication. If you are traveling via commercial transportation (plane, train, etc.), contact the Transportation Security Administration at for current information of allowable supplies and medications and how these must be presented at security check points.
• Discuss your meal plan with the folks you will be staying with. Stress the importance of what time you eat and what types of foods you prefer to eat to help control blood sugar.
• Continue exercising and remember to pack exercise attire.

A trip from home does not mean a vacation from caring for diabetes. Plan ahead to control blood sugar and have a safe and healthy holiday!

You can learn more about caring for Diabetes by visiting the following link:

http://www.glucomenu.com/

Diabetes & the Holidays

Plan ahead for holiday gatherings! Holiday celebrations can mean a lot of food and temptation. Planning ahead for such events can make a big difference with blood sugar control. Consider these tips before your next gathering.

• If eating a little too much is inevitable, balance with increasing exercise for the day.
  
• Visit with friends and family away from the food spread to avoid continuous nibbling.
  
• Plan for one food trip, using a plate, so you have control over the amount eaten.
  
• Contribute to the food spread with a few safe bet, healthier options. For example, bring along a vegetable tray, diet soda, or other low carbohydrate beverages to enjoy.
  
• If you choose to consume alcohol, do so in moderation and be aware that alcohol and drink mixes add extra calories.
  

Plan ahead and enjoy the holidays!

You can learn more about caring for diabetes by visiting the following website:

http://www.glucomenu.com/

Diabetic Diet & Exercise

How does diet and exercise affect diabetes?

Diet makes a difference whether you are at risk for diabetes or have diabetes. Following a healthy diet and exercise plan are key to treating or preventing diabetes. Research proves it!

What research shows that diet and exercise are key in preventing diabetes?

The US Department of Health and Human Services recently released results of a Diabetes Prevention Study. The study indicated risk for diabetes is reduced by 58% when the following lifestyle changes occur:

• calorie and dietary fat reduction in diet,
• physical activity - 30 minutes per day on 5 days of the week, and
• weight loss - 5% body weight reduction as a result of diet and exercise.

I already have diabetes, what about treating it?

These lifestyle changes are successful in treating Type 2 diabetes as well! The American Diabetes Association states that weight loss can help those with diabetes in two ways. First, weight loss reduces insulin resistance allowing the insulin you produce to work more effectively. Second, weight loss improves blood cholesterol levels and blood pressure. This helps with reducing risk for heart disease.

Research indicates those with diabetes have difficulty adhering to their recommended meal plan. One study found 2/3 of patients agree that following doctor's recommendations of diabetes care is not easy. Researchers found patients were doing a good job at taking diabetes medications but struggled with other aspects including following dietary advice.

For more information on diabetic treatment, visit the following link:

http://www.glucomenu.com/new_research/default.asp

Pre-Diabetes and Blood Sugar

The Expert Committee on the Diagnosis and Classification of Diabetes has lowered the fasting blood sugar level to diagnose Pre-Diabetes. Pre-Diabetes is a condition in which blood sugar is higher than normal but not high enough to diagnose diabetes. Pre-Diabetes increases risk for type 2 diabetes in the future.

Here is what has changed:

Updated Diagnosis Criteria

• A fasting blood sugar of 100 - 125 mg/dl now indicates Pre-Diabetes.
• A normal fasting blood sugar is now less than 100 mg/dl.

Previous Diagnosis Criteria

• A fasting blood sugar of 110-125 mg/dl indicated Pre-Diabetes.
• A normal fasting blood sugar was less than 110 mg/dl.

A fasting blood sugar of 126 mg/dl or more still indicates diabetes. In addition to increased risk for diabetes, those with Pre-Diabetes are also at increased risk for heart disease. Pre-Diabetes is also associated a condition known as metabolic syndrome. Metabolic syndrome is characterized by high blood pressure, dyslipidemia (disordered blood fats including decreased HDL (good) cholesterol levels and/or elevated triglycerides), elevated fasting blood sugar, and centralized obesity (or abdominal obesity, apple body shape).

The good news...

A reduction of body weight, following a healthy meal plan, exercise, and some medications can help to delay or prevent the development of diabetes. Talk with your doctor about your diabetes and heart disease risks.

You can learn more about Diabetes and Pre-Diabetes by visiting the following link:

http://www.glucomenu.com/new_research/prediabetes_updated_criteria.asp

Diabetic Food Tips

Consider these diabetes tips when choosing foods to control blood sugar! Controlling blood sugar can delay or prevent diabetes complications.

• What - Foods high in simple sugars (candy, soda, juice, etc.) can increase your blood sugar levels. As whole foods become more processed (juiced, pureed, mashed) blood sugar increase quicker as well. Each day choose a variety of foods including whole grains, vegetables, fruits, low fat dairy, and lean meat & meat substitutes. Limit fats and sweets.
• When - The timing of eating a meal is very important for controlling blood sugar. Eat around the same time each day and do not skip meals or snacks. Why? The goal is to keep your blood sugar at a healthy level throughout the day. When you eat a large dinner on one day and a small dinner the next, blood sugar can fluctuate. Taking medication and exercising should also be conducted at around the same time each day.
• How much - How much you eat depends on your gender (women generally require less calories than men), activity level (physical activity can increase your calorie needs), and whether you are overweight. If you need to lose weight, you will want to eat less calories to support weight loss.

You can learn more about food tips for diabetes by visiting the following link:

http://www.glucomenu.com/articles/diabetes_food_tips_control_blood_sugar.htm

What is the minimum amount of carbohydrate?

The Food & Nutrition Board of the National Academies, Institute of Medicine has released new recommended dietary allowances (RDA) for energy yielding nutrients including carbohydrate. The RDA for carbohydrate has been set at 130 grams per day for children and adults.
The standard recommendation for carbohydrate is 45-65% of total calories. This means if 1800 calories are eaten each day, the recommended amount of carbohydrate is 202-292 grams based on 45-65% calories from carbohydrate.

Carbohydrate (glucose) is your body's favorite energy source. Many organs in the body can use protein or fat for energy if carbohydrate is not available. The brain, however, requires some carbohydrate (glucose) to function.

The brain uses an average minimum of 130 grams carbohydrate daily. This minimal amount is where the RDA is derived. Consider that other parts of the body would like to use carbohydrate for energy as well.

The importance of eating a diet with carbohydrate sources including whole grains, vegetables, fruits, and low fat dairy products is stressed in the American Diabetes Association journals. The American Diabetes Association also indicates that consideration for the total amount of carbohydrate in each meal and/or snack should be held with high importance.

You can learn more about carbohydrate and other diabetes topics by visiting the following link:

http://www.glucomenu.com/new_research/default.asp

Treatment for Diabetes

Diabetes treatment varies depending on the type of diabetes you are diagnosed with.

Those with Type 1 diabetes (accounting for 5-10% of all diabetics) do not produce insulin themselves and therefore require insulin injections. In addition, treatment should include a healthy meal plan to support blood sugar control. Exercise should be planned to avoid blood sugar abnormalities.

About 90-95% of those with diabetes are Type 2 diabetics. Treatment for those with Type 2 diabetes includes weight loss if overweight, a healthy meal plan to support a healthy body weight and control blood sugar, and exercise. Medications may also be necessary (oral medications or insulin) to help control blood sugar.

Blood sugar testing is important for anyone with diabetes. Testing blood sugar provides feedback regarding foods consumed, exercise, sick days, etc.

You can learn more about diabetes treatment by clicking the following link:

http://www.glucomenu.com/articles/diabetes_treatment_for_diabetes.asp

Diabetic Weight Loss

Weight loss can be beneficial to those with diabetes. For those who are overweight, aiming for a healthy body weight can help better control blood sugar. In addition, weight loss helps reduce blood pressure and blood cholesterol.

If you are not sure how to begin with weight loss, ask your doctor what a healthy body weight is for you. Learn about how many calories your doctor thinks you should consume each day and what exercises are acceptable for you.

A standard healthy weight loss is one to two pounds per week. One pound equates to 3500 calories. If you divide 3500 calories by 7 days per week = 500 calories per day. To lose one pound per week, you will want to reduce your caloric intake by 500 calories each day.

Consider exercise as well. Exercise will help with weight loss but also can assist in controlling blood sugar.

Learn more about weight loss here:

http://glucomenu.com/articles/weight_loss.asp

Fiber Benefits

Fibrous foods can offer a variety of health benefits.

• Fiber can help you feel full longer which may help with weight loss.
• Some research shows fiber may delay absorption of sugar into the bloodstream.
• A diet rich in fiber can help reduce cholesterol.
• Fiber can help improve regularity and alleviate constipation.

Fiber is found in plant foods. To increase fiber in your diet, consume vegetables and fruits over juices, choose whole grain bread, pasta, and cereals over refined flour grain products, and select beans and other legumes more often.

It is important to start slowly when adding fiber. Increase fiber a few grams a day and be sure to drink plenty of water.

Learn more about fiber:

http://glucomenu.com/articles/diabetes_fibrous_foods_fiber.htm

Diabetes Education

Learn as much as possible about diabetes when you are diagnosed. See a Certified Diabetes Educator, attend a diabetes education class, read diabetes related books, and visit diabetes websites to educate yourself about diabetes.

Acquire as much diabetes knowledge as possible to help with questions/concerns that you have. Learn about the following topics to help understand diabetes treatment:

• Blood sugar. Establish blood sugar goals with your doctor. Learn about when to test and what your blood sugar goals are (fasting or after eating). Ensure that you are testing correctly as well.
• Meal planning/diet. Learn about a healthy diet that helps control blood sugar and meets weight goals.
• Exercise. Exercise can help you to control blood sugar and maintain a healthy weight. Educate yourself on what types of exercise are safe for you. Address the duration and intensity of the exercise as well as how often you should exercise.
• Medication. Ensure you know how often and how much medication should be taken. Learn about side effects and interactions of medications so they are working as they should.
• Complications. Ensure you are having preventative check-ups to reduce risk of complications. Foot care, eye care, and dental (gum) care are important in lessing complications. Also, visiting your doctor for regular exams is important to ensure that your internal organs (including your heart) are functioning normally.

Diabetes education can help you to improve your treatment the disease and lessen risk for complications down the road. Learn more about diabetes by visiting the following websites:

The American Diabetes Association http://www.diabetes.org/home.jsp

The National Diabetes Information Clearinghouse http://diabetes.niddk.nih.gov/

GlucoMenu http://www.glucomenu.com/new_research/default.asp

New to Diabetes

Confusion, fear, anger, and denial are all feelings many people have when they are first diagnosed with diabetes. Testing blood sugar, medications, what to eat, exercise, and complications are all questions that are common when diagnosed.

One of the best resources is a Certified Diabetes Educator to help you learn the basics of diabetes treatment. CDEs are usually Registered Nurses, Registered Dietitians, or Pharmacists who specialize in diabetes. The doctor who diagnosed diabetes can usually refer to a CDE in the local area.

Also, diabetes education classes can help you with an overview of diabetes treatment as well. Again these classes are usually taught by nurses, dietitians and pharmacists and are commonly offered at local hospitals.

Learning as much as possible about diabetes care helps with treatment. Controlling blood sugar, taking medications as advised, following a healthy meal plan, and exercise are all important in treating diabetes.

To find a CDE in your area, ask your doctor or visit the American Association of Diabetes Educators to search for diabetes educators:

http://www.diabeteseducator.org/DiabetesEducation/Find.html

Blood Sugar Goals

Maintaining good control of blood sugar is the greatest goal for someone with diabetes. Blood sugar control can minimize complications such as nerve, kidney and eye damage.

It is important to know what your blood sugar goals are when testing so that you can adjust your meal plan, exercise, medication, etc. accordingly. Blood sugar recommendations will vary based on when blood is tested.

Several organizations have blood sugar recommendations.

The American Diabetes Association recommends the following for those with diabetes:

• before eating (pre-prandial plasma glucose) 90-130 mg per dl
• 1-2 hours after the beginning of eating (peak post-prandial plasma glucose) less than 180 mg per dl.
• A1c blood sugar test (3 month blood sugar indicator) less than 7%.

The American Association of Clinical Endocrinologists recommend an A1c test of less than 6.5%. You can learn more about blood sugar recommendations by clicking the below link:

http://www.glucomenu.com/articles/diabetes_blood_sugar_goals_avoid_complications.asp

Carbohydrates & Diabetes

Carbohydrates are a source of energy for your body. Normally, carbohydrates are broken down into sugar and moved from the bloodstream into the cell for energy. Those with diabetes are unable to move sugar out of the bloodstream effectively and high blood sugar results.

Carbohydrate sources that can contain beneficial vitamins, minerals and fiber include whole grains, vegetables, fruits, and dairy products. These are foods that should be included in the diet.

Some carbohydrates that do offer other nutrient benefits include empty calorie foods such as soda, candy, cookies, etc. These items should be limited for those with diabetes as they should be for any other person.

Here is a link to learn more about carbohydrates and diabetes:

http://www.glucomenu.com/articles/diabetes_difference_between_carbohydrates_and_sugar.asp

Picking Foods for Diabetes

A common struggle for people with diabetes is selecting foods at the grocery store. There are some foods that may need to be chosen more often, some in moderation, and others less often.

High fiber whole grain products are a better choice than refined flour products. Whole vegetables and fruits will contain more fiber than juice. Extra lean protein sources will contain less fat and saturated fat. Some dairy products will contain less carbohydrate and fat than others.

Here is a link to help with choosing foods:

http://www.glucomenu.com/foodizer/

Daily Diabetic Menu Plans

Those newly diagnosed with diabetes often are unsure what to eat and how to plan a menu. When to eat, what, how much and in what combination are all questions that probably come to mind.

First, it is a good idea to ask your doctor for a referral to a Registered Dietitian to help you get started with a menu plan. A good menu plan should be balanced, consider all food groups and guidelines by the American Diabetes Assocation.

Here is a link to learn more about Diabetes Menu Plans:

http://www.glucomenu.com/diabetic/diabetic_menus.htm

Pre Diabetes Menus

Pre Diabetes is a condition in which blood sugar is elevated (100-125 mg/dl) but blood sugar is not high enough to be diagnosed as Diabetes.

Studies have shown that those with Pre Diabetes can make "lifestyle changes" and delay onset of Diabetes and can normalize blood sugar. Such lifestyle changes include eating healthy and exercising to support weight loss.

Planning a healthy menu can be difficult and time consuming. GlucoMenu does offer menu plans for people with Diabetes and Pre-Diabetes. Here is a link to learn more:

http://glucomenu.com/

Diabetic Meal Plans

Meal planning can be a daunting task for someone diagnosed with diabetes. The amount of calories, carbohydrate and fat can be confusing when trying to create a meal plan that is tasty as well.

The amount of calories consumed should support a healthy body weight. If you need to lose weight, consuming less calories and increasing exercise will help. Focus on nutrient dense sources of calories over empty calorie sources as well. For example, choosing a glass of skim milk instead of a glass of cola will equate to about the same amount of calories but the milk offers calcium and other bone building nutrients.

When it comes to carbohydrate, adhering to portion sizes is important. In addition, choosing nutrient dense and fibrous sources of carbohydrate is beneficial. Select whole vegetables and fruits over juices to gain fiber. Choose more whole grains over refined flour foods.

The fat content of a meal plan should focus on monounsaturated fats. Include fat sources such as olive oil, canola oil, and avocados more often. Limit saturated fats such as lard and butter.

For more information about Diabetic Meal Plans visit:

http://glucomenu.com/

Introductions

Hello! My name is Christine and I am a Registered Dietitian & Certified Diabetes Educator. While I've always been interested in nutrition, I became interested in diabetes when my father was diagnosed with Type 2 Diabetes several years ago.

I started this blog for diabetes and nutrition related discussions. Many people with diabetes are interested in information on diabetic menus and diabetes meal plans.

My hope is we can discuss a variety of diabetes topics to help with day to day management of diabetes. Feel free to add your diabetes experiences, comments, questions, etc.