 Making “Smart” Food Choices to Improve Blood Glucose Control April Proctor Dietetic Intern March 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

How Quickly and How Much Blood Glucose Levels Rise Depends On…  Food composition  Portion size  Timing

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

What Should My Plate Look Like?

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. eat/making-healthy-food-choices. Accessed on February 13, eat/making-healthy-food-choices  University of Illinois Extension. Eating for Target Blood Glucose Levels. ectionID=26. Accessed on February 13, ectionID=26