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.

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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).

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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.

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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.

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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.

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