Pre-Diabetes and Doctor Questions
Posted by: Iris M. Pacheco on: October 14, 2011
This week’s www.foodpicker.org question is: I was recently diagnosed with pre-diabetes. Could you tell me what questions I should be asking my doctor in order for me to be successful in the prevention of type 2 diabetes?
Weight control and changes to your diet are going to be key in preventing type 2 diabetes. If you plan to start a workout routine, it would be good to consult with your doctor on the types of exercise strategies that would be best for you. A Registered Dietitian would be able to assist you with modifying your diet. If you do not have access to a Registered Dietitian, then you may ask your doctor for some guidance on how to modify your diet.
Some dietary strategies would be to reduce your calorie and fat intake. In addition, choose more foods that contain whole grains and that are high in fiber.
Exercise Ideas
Posted by: Iris M. Pacheco on: October 9, 2011
This week’s http://www.foodpicker.org question is: I have pre-diabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months. Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months. Suggestions?
Don’t let the cold get in the way of your regular physical activity routine. You can still walk, run, or enjoy a variety of physical activities during the cold months. The key is to prepare yourself against the colder weather conditions.
Some tips are to dress in layers so you can remove pieces to avoid overheating. If it is really cold outside, don’t forget to protect your hands, feet, and ears to avoid frostbite. Footwear should be appropriate enough to deal with cold weather conditions to keep you from falling if it is wet or icy. You will still need some sunscreen because the sun rays are still powerful as they are in the summer months. Always remember to kept yourself hydrated.
If conditions outside are extremely cold, too wet, or too windy, you might want to consider exercising indoors. There are a variety of workout videos that can be entertaining.
Remember before your start any physical activity please consult with your doctor.
Diabetes & Healthy Tailgating?
Posted by: Iris M. Pacheco on: September 21, 2011
This week’s http://www.foodpicker.org question is: My husband has diabetes and this time of year we attend a lot of football games. Before the game we often will meet up with friends for tailgating parties. Can you give me some healthy ideas of what we can eat during the tailgate?
Tailgating parties are the best because you spend time with friends and eat lots of yummy food. Believe it or not tailgating can be healthy and still be tasty. Yummy guacamole or an avocado salsa with multigrain pita chips or tortilla chips is nutritious and tasty. Salsa and bean dips are also good dipping sides too. A platter of veggies, low-fat cheese and whole grain crackers make great snacks. A fruit salad or fruit kabob can make a nice after meal dessert.
As a main dish chicken, beef, or shrimp kabob mixed with assorted vegetables is very tasty. Also, veggie burgers, lean beef burgers, chicken patty, or turkey patties served on a whole wheat bun or a whole wheat sandwich thin might be a good idea. Some hearty chili is a nice main dish for a tailgate party.
People with diabetes can eat any food. Moderation is really the key to navigate through all the tailgate food and making sure that your meal has a balance of carbohydrates, protein, and fat.
Type 2 Diabetes Symptoms
Posted by: Iris M. Pacheco on: September 14, 2011
This week’s http://www.foodpicker.org question is: Diabetes runs in my family and I think this puts me at risk. Could you tell me what are the symptoms of type 2 diabetes?
According to the American Dietetic Association, the “common symptoms of diabetes include fatigue, increased thirst and urination, infections and cuts that don’t heal, blurred vision, hunger and weight loss.”
Diabetes affects millions of people. Yet many people do not even know they have diabetes.
It is better to know as soon as possible if you have diabetes so you can start managing it. If diabetes goes untreated, it can lead to serious complications like heart disease, kidney disease, foot problems, and blindness. If you think you have type 2 diabetes, it would be best to talk to your doctor and get the proper diagnosis.
Moderate weight loss, regular physical activity, and making dietary changes like increasing whole grains, and reducing calories and fat in the diet can help manage or reduce the risk of diabetes.
Pre-Diabetes & Diet
Posted by: Iris M. Pacheco on: April 21, 2011
This week’s http://www.foodpicker.org question is: I was recently diagnosed with Pre-Diabetes and was wondering how strict my diet really needs to be? Does every meal and snack need to be completely sugar and carb free?
If you have pre-diabetes, every meal and snack does not have to be completely sugar and carb free. According to the American Dietetic Association and American Diabetes Association, people with pre-diabetes and diabetes do not need to eat special foods. You can eat any kind of food you like and yes, you can still have sugar. What matters is the amount of carbohydrate/sugar rich foods you are consuming.
Portion control is the key and trying not to make your meals so carbohydrate heavy. It is the carbohydrate rich foods, meals, and snacks that make your blood sugar levels rise. That is why having a balance of carbohydrate, protein, and fat on your plate is helpful.
Some tips for preventing diabetes:
- Moderate weight loss
- Regular physical activity (about 150 min/week)
- Reduce calories – portion control or foods that aren’t too high in calories
- Reduce dietary fat - foods that are lower in fat and saturated fats
- Fiber rich foods – increase consumption of whole grain foods (aim for 8+ grams of fiber)
Diabetes and Vegetables
Posted by: Iris M. Pacheco on: March 9, 2011
This week’s http://www.foodpicker.org questions is: I have a very big issue when it comes to having diabetes and that is I do not eat vegetables. I have tried. I want control my diabetes and be around to raise my young children. What suggestions do you have to add vegetables to my diet?
Some suggestions to add vegetables to your diet is to explore and sample the many vegetables that are available until you find some that you really enjoy.
It is no fun eating foods you don’t like or you feel like you have to eat. Food should be something you enjoy and finding veggies you actually like will help you to incorporate them into your meals.
Another strategy is to find tasty recipes or spices that will enhance the flavor of vegetables in a way that will make you want to eat them.
Also, there are cookbooks available that have recipes where you can puree or hide vegetables in dish and you will never notice you are eating vegetables.
Cereal & Diabetes
Posted by: Iris M. Pacheco on: February 22, 2011
This week’s http://www.foodpicker.org is: I love cereal and with my new diagnosis of type 2 diabetes, I’m wondering if I can still have cereal in my diet. Are there any types to avoid?
According to the American Diabetes Association and American Dietetic Association’s Choose Your Foods: Exchange Lists for Diabetes, people with diabetes can eat anything. The thing to keep in mind is that you are consuming a balanced meal that contains carbohydrates, fat, and protein.
You can still have cereal as long you are not eating an excess amount of it. Enjoy your favorite cereal, but try to eat within the serving size or at least do not go over two servings in one meal. If you eat more than one serving, then you will need to look out for the other carbohydrate rich foods you are consuming with that meal. The consumption of too much carbohydrates in one meal can cause blood sugar levels to skyrocket.
Here are some examples of one serving size of cereal, which is equal to 15 grams of carbohydrates.
15 grams of carbohydrates = 1 serving of a carbohydrate type food
Look at those food labels when you are choosing your cereal.
Bran cereals = 1/2 cup
Cooked (oats, oatmeal) = 1/2 cup
Puffed cereal = 1 1/2 cup
Shredded wheat, plain cereal = 1/2 cup
Sugar-coated cereal = 1/2 cup
unsweetened, ready-to-eat cereal = 3/4 cup
Newly Diagnosed with Pre-Diabetes
Posted by: Iris M. Pacheco on: February 13, 2011
This week’s http://www.foodpicker.org question is: I found out I have pre-diabetes. I’m very confused and don’t know what I should do to treat it. My friend told me to avoid all fruits. Could you help me with how to treat my new diagnosis and if it’s ok to eat fruit?
If you were diagnosed with pre-diabetes, the first resort would be diet and exercise. This is your best defense for fighting off diabetes. Therefore, you still have a chance to turn it around.
As far as fruit, you do not have to avoid all fruits. You can still enjoy fruit as long as you are not eating excess amounts of it at one time. One serving of fruit has 15 grams of carbohydrates. If you eat more than one serving of fruit in a meal, it is not that bad as long as you are not eating more than two servings. In addition, I would limit the amount of other carbohydrates you are eating with that meal that you added fruit.
Enjoy your fruits because they are good for you. As long as you eat them in moderation, you should be okay. Keep in mind the average adult should consume about two servings of fruit a day.
Almonds and Diabetes
Posted by: Iris M. Pacheco on: January 30, 2011
This week’s http://www.foodpicker.org question is: I have diabetes and love snacking on nuts (particularly smoked/flavored almonds). Are nuts ok to snack on and if so, are there certain types I should look for?
Almonds are a great snack and a good source of monounsaturated and polyunsaturated fats (a.k.a. the good fats).
One serving of almonds and other types of nuts have zero carbohydrates. This type of food will not raise your blood sugar levels as much as high carbohydrate rich food. Since nuts are considered a fat source and nut spreads are a high fat meat source, the almonds you consume need to be eaten in moderation.
Below I listed the serving sizes of nuts and the nut spreads. Keep in mind that most people eat more than the serving size, so watch out for that. If you eat two servings of nuts, that is okay, but try not go over two servings. This is especially true if you are going to eat your almonds with other food items. For example, if you eat a sandwich with potato chips and you want some almonds with that meal, then you would be consuming more fat than needed. That meal would already be high in fat due to the chips. Also, the sandwich might be high in fat depending on the type of cheese or meat used or if the sandwich had mayo. So, if this is the case and you really want your almonds, then it would be a good idea to replace the potato chips with the almonds.
Replacing saturated fats with the good fats (monounsaturated and polyunsaturated) like almonds have been linked with decreasing LDL levels (bad cholesterol) and increasing HDL levels (good cholesterol). It is all about replacing saturated fat with the good fats.
Some sources of good fats are olive oil, canola oil, peanut oil, avocados, flaxseed, nuts, seeds, vegetable oils, soybeans.
One tablespoon of nut spreads is one serving size of a high fat meat source (plant-based protein). One serving has zero carbohydrates, 7 grams of protein, 8+ grams of fat, and 100 calories.
Almond butter – 1 Tbsp
Cashew butter – 1 Tbsp
Peanut butter – 1 Tbsp
Soy nut butter- 1 Tbsp
One serving of nuts is a fat source and has zero carbohydrates, 5 grams of total fat, and 45 calories.
Almonds – 6 nuts
Brazil – 2 nuts
Cashews – 6 nuts
Filberts (hazelnuts) – 5 nuts
Macadamia – 3 nuts
Mixed (50% peanuts) – 6 nuts
Peanuts – 10 nuts
Pecans – 4 halves
Pistachios – 16 nuts
Diabetes and Smoothies
Posted by: Iris M. Pacheco on: January 15, 2011
This week’s http://www.foodpicker.org question is: I have type 2 diabetes. I am wondering if I could have fruit smoothies? If I can, which ingredients I should include and avoid?
Fruit smoothies are great treat to have and people with diabetes do not have to deprive themselves of this treat. What matters most is that you are not consuming an excess amount of the fruit smoothie because it can be high in carbohydrates.
Even though all foods raise your blood glucose levels, it is the foods that are rich in carbohydrates that can make those levels skyrocket.
According to the American Dietetic Association and the American Diabetes Association’s Choose Your Foods: Exchange Lists for Diabetes, a serving size of a smoothie has:
10 oz Smoothies, flavored, regular (made with milk) = 1 milk exchange + 2 1/2 carbohydrate exchanges
1 milk exchange has 12 grams of carbohydrates = 1 serving size of milk, which is 1 cup of milk
The 2 1/2 carbohydrate exchanges means there are 37.5 extra grams of carbohydrates in this smoothie because one serving of a fruit item has 15 grams of carbohydrate (or 1 carbohydrate exchange).
That 10 oz smoothie has 49.5 grams of carbohydrates in total because it contained 1 cup of milk and 2 1/2 servings of fruit
If you are making your own smoothie, this gives you an idea of where you stand in terms of carbohydrate consumption for that meal. If you are going to eat anything else with your fruit smoothie, something that is a meat product would be best because meat products contain zero carbohydrates. (Note: Plant-based proteins (beans, peas, soy nut, soy-based meat) are considered a meat product, but the grams of carbohydrates varies.
If you are buying a smoothie from a smoothie shop or restaurant, it would be a good idea to consult the nutritional facts for that establishment. Most nutritional facts can be found on the company’s website or ask the sales associate. I suggest that you order the smallest size of the smoothie that is offered, but then again a small might be more than 10 oz and the carbohydrates depends on the type of smoothie (dairy mixed with fruit vs. all fruit). If you are having a smoothie that is all fruit, then you might want drink less than a 10 oz cup. Those are the little things you have to look out for and make adjustments.
If you are buying a smoothie that isn’t milk based, then just remember that 1 serving of fruit = 15 grams of carbohydrates. I will list some examples of one serving size of fruit at the bottom of this page.
If the smoothie has a yogurt based, then:
2/3 cup (6 oz) of fat-free, low-fat, or reduced fat plain or flavored yogurt = 1 serving size of milk = 12 grams of carbohydrates
1 cup (8 oz) of plain whole yogurt = 1 serving of milk = 12 grams of carbohydrates
If soy milk is the base then:
1 cup of light or regular soy milk = 1 carbohydrate = 12 grams of carbohydrates
Here are some examples of a 1 serving size of fruit:
1 (4 oz ) apple, unpeeled, small or 4 rings of apples = 15 grams of carbohydrates
1/2 cup of applesauce = 15 grams of carbohydrates
4 whole ( 5 1/2 oz) fresh apricots = 15 grams of carbohydrates
1 (4 oz) extra small banana = 15 grams of carbohydrates
3/4 cup of blackberries or blueberries = 15 grams of carbohydrates
1 cup cubed cantaloupe = 15 grams of carbohydrates
17 small grapes = 15 grams of carbohydrates
1/2 cup mango = 15 grams of carbohydrates
1 (6 1/2 oz) small orange = 15 grams of carbohydrates
1 cup cubed papaya = 15 grams of carbohydrates
1 ( 6 oz ) medium peach = 15 grams of carbohydrates
3/4 cup fresh or 1/2 cup canned pineapple = 15 grams of carbohydrates
1 1/4 cup whole strawberries = 15 grams of carbohydrates
1 1/4 cups cubes of watermelon = 15 grams of carbohydrates
1/2 cup of apple juice, orange juice, pineapple juice = 15 grams of carbohydrates
