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.

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Diabetes & Smoking

Put the butt out! Sure, everyone knows smoking can lead to cancer but did you know smoking can affect diabetes complications? Smoking raises blood sugar levels, increases blood pressure, increases blood fats, and damages arteries. Those with diabetes who smoke are more likely to die due to cardiovascular disease compared to those with diabetes who do not smoke.

Unsure how to quit? Consider these tips to put the butt out for good.

• Talk with your doctor about quitting and any recommendations he or she might have to help with kicking the habit.
• Make a list of reasons for quitting. Post this list on your mirror, computer monitor, refrigerator, etc. as a reminder of why you are quitting.
• Evaluate why you smoke. Is it habit, social, or stress? Consider ways to modify those habits.
• Examine situations that might prompt you to smoke. You might consider avoiding those situations to limit temptation.
• If you are concerned about weight gain, chew sugar free gum or drink water to avoid high calorie foods when quitting.
• Reward yourself for sticking with your commitment to quitting. If you do smoke a cigarette, remind yourself of your reasons for quitting and stick with it.
  

Reap the benefits of quitting. Almost immediately, circulation improves and carbon monoxide levels begin to decrease. Within a few days, sense of smell and taste returns & breathing becomes easier. After 10-15 years, premature risk of death of a former smoker is close to that of a non-smoker.

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Keep a Blood Sugar Log

Keep a blood sugar log. Share log information with your healthcare team. Track:

• Date & test time,
• Blood sugar reading,
• Food consumed, if testing after a meal - (note larger portions than usual or alcohol consumed), and
• Any notes regarding what could be impacting your blood sugar (ie: feeling sick or just exercised).
  

A log can be useful for a healthcare provider to understand how well your diabetes is being controlled. This log can also be very useful to you. Note the success of blood sugar control when adhering to meal and exercise plans.

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Fast Food & Diabetes

Fast food often equals excess calories. If you are on the run and forget to pack something, fast food can seem like the only option. While fast food can be loaded with calories, fat, & sodium, there are some healthier choices that you can make on the go. Consider these tips the next time you are heading to a fast food restaurant.

• Avoid "extra value" meals - while it may seem like a bargain, it is no benefit to your health.
• Choose grilled chicken sandwiches over breaded chicken and fish sandwiches as these are usually fried.
• Choose a plain hamburger over a cheeseburger to cut fat and calories.
• Ask that mayonnaise is left off your sandwich.
• Substitute a side garden salad for the French fries. Ask for light dressing on the side of salad.
• Avoid choices with words like deluxe, double, or triple in their name.
• Ask to see the restaurant Nutrition Facts - many have these readily available. This can help you make a better choice to fit your meal plan.
  

Planning for your meal is key when eating at a fast food restaurant. The tempting bargains offered can easily fill your calorie and fat needs for the ENTIRE day! Choose wisely to stay focused on your goals and follow your meal plan.

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Fiber and Diabetes

Many people wonder how to increase fiber in their meal plan. Fiber can help with weight loss, reducing cholesterol levels, and much more. The American Diabetes Association suggests eating 20-35 grams of fiber each day. Simple dietary changes can help you achieve this recommendation.

To increase fiber:

• choose whole fruits and vegetables over juices,
• consume at least 3 servings of vegetables and 2 servings of fruit each day,
• choose whole grain bread over white bread,
• eat whole grain cereals more often than refined, high sugar cereals,
• select brown rice over white rice, and
• choose whole grain pasta over refined flour pasta.

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