Diabetes What is Diabetes? Diabetes is a condition within the body that causes blood glucose, or “blood sugar” levels to rise higher than normal. These high blood sugar levels are a result of a problem with insulin, the hormone in charge of picking up glucose in the blood and bringing it into the cells. In people with type 2 diabetes, the body becomes resistant to insulin so not enough energy can get into the cells, and excess glucose builds up in the blood. Over time, these high blood sugar levels cause inflammation and stress to many different parts of the body. Uncontrolled diabetes may lead to damage of the eyes, kidneys, nerves, and heart. Diet planning, physical activity, and sometimes prescribed medication can be essential to managing diabetes and preventing health complications. Let’s Learn About Carbohydrate Counting! When you eat food with carbohydrates (“carbs”), they are digested and break down into glucose. The glucose then enters into the bloodstream to “feed” our cells. Glucose is essential, since it provides our cells with energy. However, in people with diabetes, blood glucose levels may become dangerously high. By managing how many carbohydrates you eat, you can help avoid harmful spikes in blood glucose, and you will be able to better control your diabetes. The first step is to be aware of foods containing carbohydrates. Foods with carbohydrates:  Breads, crackers, and cereals  Pasta, rice, and grains Starchy vegetables, such as potatoes, corn, and peas  Beans and legumes  Milk, soy milk, and yogurt  Fruits and fruit juices Sweets, such as cakes, cookies, ice cream, jam, and jelly Carbohydrate servings:  1 serving of food with carbs has about 15 grams of carbs. The optimal amount of carbs to eat is different for everyone. Ask your dietitian to help determine what is best for you. Dietary guidelines for preventing Type 2 Diabetes: Maintain a healthy weight Eat lots of fruits and vegetables, whole grains, lean protein and less sugary items such as cookies, chips and soda Get at least 20 minutes of physical activity a day Avoid smoking Reduce alcohol to 1 drink a day (if any) o 12 ounces of a beer o 8-ounces of malt liquor o 5 ounces of table wine o 1.5 ounces of distilled spirits such as gin, vodka, whiskey, etc. Information and pictures from the flyer were adapted from the Academy of Nutrition and Dietetics ( American Diabetes Association( betes.org/mfa-recipes/recipes/recipes-archive.html) Brought to you by the Department of Food and Nutrition Services “Let’s Dia-Beat This !” ---- Leslie Knope, Parks & Recreation

Cranberry Wild Rice Salad Brought to you by the Department of Food and Nutrition Services Directions (Serves 4) 1.Add rice, salt and 3.5 cups of water to a pot and bring to boil. 2.Simmer the rice until its done for about 50 minutes. 3. Transfer rice to strainer to drain any excess water, set aside to cool. 4. In a bowl, mix rice with cranberries, walnuts, scallions, olive oil, vinegar, orange zest, and orange juice. Season to taste with pepper, then enjoy. Nutrition Facts Servings Size:4 Amount per serving: Calories: 360 kcal Fat: 17 grams (saturated fat: 2 g) Protein: 8 gram Carbohydrate: 47 g (3 carb choices) Fiber: 5 grams Ingredients (yields 4 servings) 1 cup wild rice, rinsed 1/2 cup dried cranberries 1/2 cup walnuts, toasted and coarsely chopped 2 scallions, finely sliced 2 tablespoons extra virgin olive oil 2 tablespoons apple cider vinegar 2 tablespoons orange juice Freshly ground black pepper for taste Always thoroughly rinse wild rice in cold water before cooking. 1 cup uncooked wild rice yields 3-4 cups cooked rice. 1 cup wild rice needs 3 cups water. It usually takes 45- to 60 minutes to cook through. Recipe adapted from Chef Jennifer Segal,

Carbohydrate Counting 1 small piece of fresh fruit (4 oz.)1/2 cup of canned or frozen fruit 1 slice of bread (1 oz.) or 1 (6 inch) tortilla 1/2 cup of oatmeal 1/3 cup of pasta or rice 4-6 crackers 1/2 English muffin or hamburger bun 1/2 cup of black beans or starchy vegetable 1/4 of a large baked potato (3 oz.) 2/3 cup of plain fat-free yogurt or sweetened with sugar substitutes 2 small cookies 2 inch square brownie or cake without frosting 1/2 cup ice cream or sherbet 1 Tbsp. syrup, jam, jelly, sugar or honey 2 Tbsp. light syrup 6 chicken nuggets 1/2 cup of casserole 1 cup of soup 1/4 serving of medium French fries Reading food labels is the easiest way to know how many grams of carbs are in a food. For foods that do not have a label, you have to estimate how many carbs are in it. Keeping general serving sizes in mind will help you estimate how many carbs you are eating. For example, there are about 15 grams of carbohydrates in the following foods: Brought to you by the Department of Food and Nutrition Services