Cowboy Beans And Other Tips for Managing Blood Glucose

Tools of Management Healthy Eating Being Active Taking Medication Monitoring

Healthy Eating Exchange List for Meal Planning Glycemic Index Carbohydrate Counting Calorie Counting

Exchange List for Meal Planning Groups foods into food groups Similar calorie values An exchange is made when similar foods are “exchanged” at a meal or snack Uses portion sizes to compare foods

Meat Group Very Lean Lean Medium Fat High Fat

Starch Group Cereals and Grains Breads Starchy Vegetables Legumes Crackers Snack Foods Starchy Foods Prepared with Fat

Fruit Group Fresh Fruit Dried Fruit Canned Fruit Frozen Fruit Fruit Juices

Milk Group Milk Buttermilk Yogurt

Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat

Other Carbohydrate Foods Cakes Cookies Ice Cream Honey Pie Sugar Free Foods

Non-Starchy Vegetables Salad Greens Broccoli, Cauliflower, Brussels Sprouts, Cabbage, Onions, Mushrooms, Radishes Carrots, Beets

Glycemic Index A comparison of foods and the effect a 50 gram amount had on blood glucose Glucose is given the value of 100 All foods are compared to glucose

The Amount of Carbohydrate Compared Must Be the Same

Benefits of the Glycemic Index Low GI diets help people lose and control weight Low GI diets increase the body's sensitivity to insulin Low GI carbs improve diabetes control Low GI carbs reduce the risk of heart disease Low GI carbs reduce blood cholesterol levels Low GI carbs can help you manage the symptoms of PCOS Low GI carbs reduce hunger and keep you fuller for longer Low GI carbs prolong physical endurance High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet Use breakfast cereals based on oats, barley and bran Use breads with whole grains, stone-ground flour, sour dough Reduce the amount of potatoes you eat Enjoy all other types of fruit and vegetables Use Basmati rice Enjoy pasta, noodles, quinoa Eat plenty of salad vegetables with a vinaigrette dressing

Carbohydrate Counting

Each Carbohydrate Serving is = to 15 grams Exchanges of foods are in serving sizes = to one carbohydrate serving or 15 grams Count by the 15 gram increments or total grams

Fruit Group 15 grams = Fresh Fruit 1 small piece Dried Fruit 2 T. raisins or 3 prunes Canned Fruit ½ C. in it’s own juice Frozen Fruit ½ C. unsweetened Fruit Juices 1/3 – ½ C.

Calorie Counting Food Label Exchange List for a general idea Calorie Goal is based on individual REE

Optimizing Blood Glucose Control Healthy Eating - A combination of the above are used

Being Active National Recommendations Start where people are at Set realistic goals

Taking Medications Oral Medications Insulin Insulin Pump therapy Inhaled Insulin

Monitoring Blood Glucose Monitors Hemoglobin A1C test Blood Pressure Weight Hip to Waist Ratio Body Fat Testing Annual Exams

Goal Setting Healthy Eating Being Active Monitoring Taking Medication Problem Solving One Change I Would Like to Make