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Making “Smart” Food Choices to Improve Blood

Glucose Control April Proctor

Dietetic InternMarch 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. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices. Accessed on February 13, 2015.

University of Illinois Extension. Eating for Target Blood Glucose Levels. http://urbanext.illinois.edu/diabetes2/subsection.cfm?SubSectionID=26. Accessed on February 13, 2015.