Katrina Bellan Virginia Tech Dietetic Intern October 17, 2011.
Making “Smart” Food Choices to Improve Blood Glucose Control April Proctor Dietetic Intern March...
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Transcript of Making “Smart” Food Choices to Improve Blood Glucose Control April Proctor Dietetic Intern March...
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Making “Smart” Food Choices to Improve Blood
Glucose Control April Proctor
Dietetic InternMarch 4, 2015
How Important is Diet When You Have Diabetes?
VERY!!
Certain foods can cause blood sugar to rise very quickly
Poorly controlled blood glucose levels can lead to additional health problems
Having diabetes put you at greater risk for cardiovascular disease, foods high in saturated, trans fat, and sodium can lead to an even greater risk
Food Composition
Blood glucose levels are affected differently depending on whether you eat foods containing carbohydrates, proteins, fats, or a combination of these three
Carbohydrates will cause blood glucose to rise the most and the most quickly
Liquids that contain carbohydrates (like milk and juice) will cause blood glucose to rise faster than solids that contain carbohydrates (like bread)
Portion Sizes
Eating more food, or bigger portions, will cause your blood glucose levels to rise more than eating smaller portions
Carbohydrates affect blood glucose levels the most, the amount of carbohydrate that you eat each day is very important in controlling your blood glucose levels
Timing
Most important meal of the day
Eating three meals and possibly one or two snacks at the same time every day will help keep your blood glucose levels more consistent
It is also important to eat about the same amount of carbohydrate at each meal or snack, or to have your medication match your carbohydrate intake
What Kinds of Foods Should I Be Consuming?
Fruits and Vegetables
Whole grains
Low-fat dairy products
Beans
Lean meats
Fish
“Healthy fats”
Fruits and Non-Starchy Vegetables
Full of vitamins, minerals, fiber, and phytochemicals
Non-starchy vegetables have so few calories and carbohydrates you can enjoy more
Fruits do contain carbohydrates-take them into consideration for your meal plan
Choose fresh or frozen with no added
sugar, salt, or fat
Enjoy a colorful variety
Whole Grains
A Whole grain is the entire grain (bran, germ, endosperm)
Rich in vitamins, minerals, fiber, and phytochemicals
Refined flours are missing many of the
nutrients found in whole grain flours
Look for whole grains as the first ingredient
on the nutrition facts label
Low-Fat Dairy Products
Provides high-quality protein and calcium
Best choices include milk, yogurt (regular or Greek), unflavored fortified soy milk
Yogurt can be eaten as a dessert with only 15 grams of carbohydrate and 100 calories (6 oz. serving)
Cheese may also be consumed, but watch out for products with a high calorie and fat content
Beans
High in fiber, provides 1/3 of your daily requirement in ½ cup
Good source of potassium and magnesium
Starchy vegetable, but provides protein
with less saturated fat than meat
If using canned, rinse to wash off sodium
Lean Meats
Provide a good source of protein with less fat
Meats do not contain carbohydrate so they do not raise blood glucose levels
Choose leanest options
Select or choice grades of beef trimmed
of fat, lamb chop, veal loin chop or roast,
Canadian bacon, chicken, turkey, Cornish
hen, buffalo, duck
Fish
Low in fat, some fish high in heart healthy fats
Help prevent clogging of the arteries
Salmon, albacore tuna, sardines, rainbow trout, herring, mackerel
Consume non-fried heart healthy fish 2-3
times per week
**Limit 12 oz. per week for pregnant women
“Healthy Fats”
Add more healthy fats, which include mono and polyunsaturated, omega-3 fats
Tuna, salmon, walnuts, flaxseeds, olive oil, soft (tub) margarine, soybean oil, avocado, canola oil, almonds, peanut butter
Avoid cholesterol, trans fat, and saturated fat
Lard, butter, cream sauces, coconut oil, poultry
skin, stick margarine, shortening, hydrogenated oils,
liver and other organ meats, egg yolks, high fat dairy
products
Diabetes “Superfoods”
Beans
Dark leafy greens
Citrus Fruits
Sweet Potatoes
Tomatoes
Fish high in omega 3 fatty acids
Nuts
Fat-free milk and yogurt
Berries
Whole grains
Helpful Grocery Store Hints
Plan your meals and make a grocery
list
Don’t shop on an empty stomach
Start shopping around the outside
of the grocery store
Read food labels
Focus on minimally processed foods
Dining Out
Think ahead, consider meal options at different restaurants
Balance your meal by including foods from all food groups
Round out your meal by ordering healthy sides ie: side salad
Substitute for healthier options
Eat smaller portions, bring left overs home
Eat slowly, it takes about 20 minutes for our
brains to realize we are full
Conclusion
Key to improved blood glucose levels, combination of diet, exercise, medication
Food composition, portion sizes, and timing
Always include nutrient-rich foods
You CAN stick to healthy eating patterns even when dining out
References
American Diabetes Association. Food and Fitness. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices. Accessed on February 13, 2015.
University of Illinois Extension. Eating for Target Blood Glucose Levels. http://urbanext.illinois.edu/diabetes2/subsection.cfm?SubSectionID=26. Accessed on February 13, 2015.