Hi everyone, here is my weekly question I received from Foodpicker.org. It is a website to help people who have diabetes.
I was diagnosed with type 2 diabetes last month. I’m having difficulty understanding how many carbs and sugar I can have each day. I’m finding that nearly everything contains carbs and sugar! Can you help me with this?
First, let’s take a step back and breathe. Being diagnosed with a new disease such as diabetes can be overwhelming at times, especially when you are trying to figure everything out at once. Now that we have had a chance to take it all in, let’s begin with carbohydrates. The main thing to remember when you are first diagnosed is that not every food that contains carbohydrates is bad for you. In reality, carbohydrates are the main source of fuel that provides us with our daily energy. Even people with diabetes utilize this amazing molecule to help push them through their exercise routines, help them think at their computer stations, and potentially keep those children of theirs in line.
With this in mind, the main focus should be over control and moderation. Think of a dinner plate. Normally you may overload on the steak or maybe a little too much pasta salad. However, it is important to get variety, color, and a little bang for your buck. This means adding some delicious and healthy fruits and vegetables to your meal. Now, you may say, I hear fruit is pure sugar, and you know what, you’re right. However it is a natural sugar called fructose that does not raise your blood sugar as high as the nerds or gummy worms you may have hidden in your dresser drawer. And, 
remember we can add this as part of our meal in moderation. Now back to the plate method. We can start by filling our plates half full with vegetables. Veggies are packed full of nutrients and only 5 grams of carbohydrate per serving. Talk about bang for your buck. Next, because we do need energy and carbohydrates are a good source of fiber and other nutrients, let’s add some whole grains to that plate in the form of bulgur or barley. Than to top it off, let’s finish it with a nice 3-5 ounce piece of lean meat or for vegetarians maybe some tofu. Now, this may not satisfy someone’s sweet tooth, but that is why fruit is so good. You can look up a natural desert that keeps sugar low but sweetness high made straight with fruit and a few additional items. Keep in mind that a small piece of grandmas homemade pie recipe can be enjoyed on occasion but resist the temptation to eat the whole thing.
When dealing with those hunger cravings between meals, think of combining a healthy carbohydrate with a healthy protein. Low fat cheese and wheat crackers, peanut butter and celery, or even something as random as strawberries and a slice of turkey are a good way to fill your belly and control your blood sugar. Find the combination that is appealing to you and remember that it is good to eat every 3-4 hours to reduce the amount of peaks and valleys in your blood sugar levels. If you like numbers, think 15-30 grams of carbohydrate per snack.
Now that we have a good start, if you are looking for more information, the American Diabetes association (www.diabetes.org) has the carbohydrate exchange list for various types of food. Even if you are not counting carbohydrates at each meal, it is a great way to create a menu by piecing together a few selections from each of the categories. When planning a meal, think of including 30-45grams of carbohydrate per meal, keeping it low in saturated fat, and make your plate colorful. You could even make each meal fun by thinking of the plate as a new piece of artwork that you need to decorate before serving.
This is a good starting point to get you on your way to eating right. Think of a diet for people with diabetes as the healthy way most people should eat. Once you become an artist at this healthy eating plan, you will feel great and be able to control your blood sugars even on those occasions when you want to enjoy those old family dessert recipes.
jschapman
