Nutrition and Diabetes

Diabetes How Food Affects Blood Sugar Levels Food raises blood glucose    What, when and how much food you eat affects how much the blood glucose increases The more you know about what is in food, the better you understand how it affects your sugar levels, the more control you have over your blood glucose levels This helps you make decisions about what to eat, when and how much Importance of Meal Planning      To achieve as near normal blood glucose levels as possible To achieve and maintain healthy levels of blood fats Prevent, delay or treat diabetes related complications Appropriate calorie intake Appropriate nutrient intake for optimal health There are three components to foods Carbohydrates Proteins Fats 100% of the Carbohydrates Turn To Sugar Enter the Blood 10-90 Minutes Which carbs raise glucose levels faster? Carbs with more complex structures (high in fiber) take longer to digest and enter the blood slower. Carbs with more simple sugars, sucrose, lactose and fructose FIBER      When the fiber is removed, the carb is digested more rapidly causing a spike in blood glucose In some products, the fiber has been removed to reduce cooking time (instant oatmeal) To get more fiber, you could use a fiber supplement, but it won’t provide all the health benefits Increase fiber intake slowly to avoid bloating, cramping, increased laxative affect Good sources of fiber all have carbohydrates It doesn’t matter if it is bread, fruit or candy, it all enters the blood as sugar The difference is: Time-it takes to enter the blood  Quantity-how much will affect you  Must look at the total carbohydrates not just sugars to determine how much a food or meal will affect blood sugar 1 cup cereal 30g  8 ounces milk 12g  1 banana 20g BS 210  2 eggs  1 ounce cheese  1slice bread 15g  Butter  Bacon  1 Banana 20g BS 135  Serving sizes are determined by the manufacturer and are not standardized to represent one serving Manufacturer will decrease serving size to be able to claim low fat (less than 3 grams) With insulin, you adjust the amount of insulin before the meal based on the total carbohydrates in the meal you are about to eat. On oral medications or in the absence of medication, you need a specific amount of carbs at meals and snacks predetermined by how efficiently your body handles the blood glucose as well as your individual blood glucose goals Sugar Alcohols      Not technically a sugar Takes longer to be absorbed, longer to break down, absorbed lower in the intestine causing less affect on blood glucose levels Sugar free is not calorie free People tend to eat more of a sugar free food May cause bloating and intestinal gas Sugar vs. Sugar Alcohol 5 sugar free cookie 155 calories 19g carbs 3 regular cookies 150 calories 17g carbs No clear advantage Choose what is satisfying and match serving size to how many carbs you can manage within BS goal and calorie needs Sugar Substitutes     Can satisfy the inborn taste for sweets without increasing blood glucose Saccharin: 300-400X sweeter than sugar, no calories, some reported bitter aftertaste Aspartame (Nutrisweet, Equal): 180-200X sweeter than sugar,4cal/gm but used in such small amounts contributes no significant calories, can not be used in cooking more than 15 minutes Sucralose (Splenda): no calories, form of sugar not recognized by the body, stable at all temperatures, long shelf life 20-50% of the Proteins Turn To Sugar Enter the Blood 2-4 Hours Protein does not have as dramatic an affect on blood sugars. Notice the two differences: Much less of the protein will turn to sugar It takes longer to enter the blood and is more gradual Therefore, the affect of protein on blood glucose levels is not really significant 10% of the Fats Turn To Sugar Enter the Blood 5 Hours or More Most Important To Consider Portion Size Need to be able to estimate portion sizes Measure for a few weeks You will begin to choose correct portion sizes by sight and memory The place to start is knowing when to stop Read Food Labels  Check serving size  Look at calories-to lose weight reduce calories  Check total carbohydrates-don’t concentrate on sugar, its all sugar eventually Fiber total can be deducted from total carbohydrates to assess affect on blood sugar  Look at fats-important for heart health and weight loss Nutrisense Inc. Amy Shapiro R.D., C.D.N. 373 Route 111 Smithtown New York 11787 (631) 979-6699