q: will carbohydrates make me fat and/or · 2017. 5. 23. · carbohydrates are in the foods you...

DIABETESUnderstanding

NUTRITION EDUCATIONwith

AMY PEICK, RD, LDamy.peick@cobornsinc.com

ASHLEY KIBUTHA, RD, LDashley.kibutha@cobornsinc.com

EMILY PARENT, RD, LDemily.parent@cobornsinc.com

Our SupermarketRegistered Dietitians

Cob_DiabetesBrchr_012417

need to have less carbohydrates to keep their blood glucose in control. Finding the right balance for you is important so you can feel your best, do the things you enjoy, and lower your risk of diabetes complications.

A place to start is at about 45-60 grams of carbohydrates per meal, and about 15 grams of carbohydrates for each snack. You may need more or less carbohydrates at meals depending on how you manage your diabetes. You and your health care team can determine the right amount for you. Once you know how many carbohydrates to eat at a meal, choose your food and the portion size to match. One carbohydrate choice = 15 grams of carbohydrates.

It is easy to forget about the protein and fat in meals. Always include a source of lean protein and a healthy fat. Foods that provide protein include meat, poultry, fish, cheese, milk, yogurt, eggs, and dried beans. Protein is used in the body for cell structure, hormones such as insulin, and other functions. When adding fat, make sure to choose heart healthy fats such as olive oil, canola oil, nuts, seeds, and avocado.

Using food labels Carbohydrate counting is easier when food labels are available. You can look at how many carbohydrates are in the foods you want to eat. Then you can determine the correct portion size you should have of those foods. The two most important lines with carbohydrate counting are the serving size and the total carbohydrate amount. Look at the serving size. All information found on the label is the amount for one serving. If you will be eating a larger serving, then you will need to double or triple the information on the label. Look at the grams of total carbohydrates. Total carbohydrates on the label includes sugar and fiber. Fiber is the part of food that is hard to digest. Foods high in fiber take longer to digest and therefore affect your blood glucose more slowly (i.e. whole wheat bread,

prunes and other vegetables). Remember, first know the amount of carbohydrates you are able to eat at each meal, then determine the portion size to match.

Who should be on a carbohydrate controlled diet? Many individuals will benefit from following a carbohydrate controlled diet. These include:• Type 1 Diabetes• Type 2 Diabetes• Gestational Diabetes• Those who want to manage their weight• Those who want a more balanced diet

FAQsQ: Shouldn’t I avoid carbohydrates if

I have diabetes?A: Absolutely not! The goal of those with diabetes

is to have consistent carbohydrate intake to help maintain proper blood sugar levels.

Q: Why do I need to watch my carbohydrates?A: Having a consistent carbohydrate intake

throughout the day will help stabilize blood sugars and will help keep you feeling your best!

Q: Will carbohydrates make me fat and/or gain weight?

A: No, carbs are an essential part of the diet, including for those with diabetes. It is about eating the right types of carbs, (choosing complex carbohydrates over simple carbohydrates) and having and overall balanced diet.

Q: How many carbs should I consume per meal?

A: A good place to start is about 45-60 grams of carbohydrates per meal. However, you may need more or less carbohydrates at meals depending on how you manage your diabetes. You and your healthcare team can determine the right amount for you.

Resources: diabetes.org

DIABETESUnderstanding

NUTRITION EDUCATIONwith

AMY PEICK, RD, LDamy.peick@cobornsinc.com

ASHLEY KIBUTHA, RD, LDashley.kibutha@cobornsinc.com

EMILY PARENT, RD, LDemily.parent@cobornsinc.com

Our SupermarketRegistered Dietitians

Cob_DiabetesBrchr_012417

need to have less carbohydrates to keep their blood glucose in control. Finding the right balance for you is important so you can feel your best, do the things you enjoy, and lower your risk of diabetes complications.

A place to start is at about 45-60 grams of carbohydrates per meal, and about 15 grams of carbohydrates for each snack. You may need more or less carbohydrates at meals depending on how you manage your diabetes. You and your health care team can determine the right amount for you. Once you know how many carbohydrates to eat at a meal, choose your food and the portion size to match. One carbohydrate choice = 15 grams of carbohydrates.

It is easy to forget about the protein and fat in meals. Always include a source of lean protein and a healthy fat. Foods that provide protein include meat, poultry, fish, cheese, milk, yogurt, eggs, and dried beans. Protein is used in the body for cell structure, hormones such as insulin, and other functions. When adding fat, make sure to choose heart healthy fats such as olive oil, canola oil, nuts, seeds, and avocado.

Using food labels Carbohydrate counting is easier when food labels are available. You can look at how many carbohydrates are in the foods you want to eat. Then you can determine the correct portion size you should have of those foods. The two most important lines with carbohydrate counting are the serving size and the total carbohydrate amount. Look at the serving size. All information found on the label is the amount for one serving. If you will be eating a larger serving, then you will need to double or triple the information on the label. Look at the grams of total carbohydrates. Total carbohydrates on the label includes sugar and fiber. Fiber is the part of food that is hard to digest. Foods high in fiber take longer to digest and therefore affect your blood glucose more slowly (i.e. whole wheat bread,

prunes and other vegetables). Remember, first know the amount of carbohydrates you are able to eat at each meal, then determine the portion size to match.

Who should be on a carbohydrate controlled diet? Many individuals will benefit from following a carbohydrate controlled diet. These include:• Type 1 Diabetes• Type 2 Diabetes• Gestational Diabetes• Those who want to manage their weight• Those who want a more balanced diet

FAQsQ: Shouldn’t I avoid carbohydrates if

I have diabetes?A: Absolutely not! The goal of those with diabetes

is to have consistent carbohydrate intake to help maintain proper blood sugar levels.

Q: Why do I need to watch my carbohydrates?A: Having a consistent carbohydrate intake

throughout the day will help stabilize blood sugars and will help keep you feeling your best!

Q: Will carbohydrates make me fat and/or gain weight?

A: No, carbs are an essential part of the diet, including for those with diabetes. It is about eating the right types of carbs, (choosing complex carbohydrates over simple carbohydrates) and having and overall balanced diet.

Q: How many carbs should I consume per meal?

A: A good place to start is about 45-60 grams of carbohydrates per meal. However, you may need more or less carbohydrates at meals depending on how you manage your diabetes. You and your healthcare team can determine the right amount for you.

Resources: diabetes.org

What is diabetes? Diabetes mellitus is a condition characterized by hyperglycemia (high blood sugar) resulting from the body’s inability to use blood glucose (also known as blood sugar) for energy.

In Type 1 diabetes, the pancreas no longer makes insulin and therefore blood glucose cannot enter the cells to be used for energy.

In Type 2 diabetes, either the pancreas does not make enough insulin or the body is unable to use insulin correctly, also known as insulin resistance.

Gestational diabetes is when a pregnant woman who has never had diabetes before has high blood glucose. The placenta supports the baby as it grows and hormones from the placenta help the baby develop. But these hormones also block the action of the mother’s insulin in her body (insulin resistance).

What are carbohydrates? A carbohydrate is one of the three macronutrients in food. Foods that contain carbohydrates or “carbs” are: grains like rice, oatmeal, and barley grain-based foods like bread, cereal, pasta, and crackers, starchy vegetables like potatoes, peas and corn, fruit and juice, milk and yogurt, dried beans like pinto beans and soy products like veggie burgers, sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips. Non-starchy vegetables like lettuce, and cauliflower have some carbohydrates, but generally very low amounts.

Simple carbohydrates are sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested.

Some food sources of simple carbohydrates:

How many carbohydrates are in foods? Reading food labels is a great way to know how many carbohydrates are in a serving of food. For foods that do not have a label, you have to estimate how many carbohydrates are in it. Keeping general serving sizes in mind will help you estimate how many carbohydrates you are eating.

How many carbohydrates can I have at each meal? Work with your healthcare team to find a blood glucose range that is best for you. This range may be different for everyone. Carbohydrate counting is a great way to keep track of how many carbohydrates you are eating.

How many carbohydrates you eat is unique to your nutritional needs. Finding the right amount of carbohydrates you need depends on many things including how active you are and what, if any, medications you take. Some people are active and can eat more carbohydrates. Others may

Complex carbohydrates may be referred to as dietary starch and are made of sugar molecules strung together like a necklace or branched like a coil. They are often rich in fiber, which has many health benefits, including helping you stay fuller longer. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals.

These are examples of good sources of complex carbohydrates:

What do carbohydrates do in our body?When you consume food, specifically carbohydrates, the body digests them and breaks them down into a sugar your body’s cells can use. This is glucose, one of the simplest forms of sugar.

Why should one follow a balanced carbohydrate diet? The right meal plan will help you improve your body’s blood glucose levels. A carbohydrate controlled diet can decrease the harmful effects of diabetes such as damage to the eyes, heart, blood vessels, nervous system, teeth and gums, feet and skin, and/or kidneys.

What is “Carbohydrate Counting?” Carbohydrate counting or “carb counting” is a method of meal planning for people with diabetes based on counting the number of grams of carbohydrates in food. This method helps individuals eat a balanced amount of carbohydrates at their meals and snacks. Carbohydrate counting can help keep your blood glucose levels in your target range.

• Table sugar

• Brown sugar

• Corn syrup

• Honey

• Maple syrup

• Molasses

• Jams, jellies

• Fruit drinks

• Soft drinks

• Candy

• Whole grains and foods made from them, such as oatmeal, whole grain pasta, and whole grain breads

• Starchy vegetables such as potatoes, sweet potatoes, corn

• Beans, lentils, and peas

For example• 1smallpieceoffreshfruit(4oz)

• ½cupofcannedorfrozenfruit

• 6-8ozofplainyogurt• 1sliceofbread(1oz)• 1(6")tortilla• ½cupofoatmeal• ¹/₃cupofpastaorrice• 4-6crackers• ½englishmuffinorhamburgerbun

• ½cupofblackbeansorstarchyvegetable

• ¼ofalargebaked potato(3oz)

• 2smallcookies• 2"squarebrownieorcakewithoutfrosting

• ½cupicecreamorsherbet

• 1Tbspsyrup,jam,jelly,sugarorhoney

• 2Tbsplightsyrup• 6chickennuggets• ½cupofcasserole• 1cupofsoup• ¼servingofamediumfrenchfry

there are about 15 grams of carbohydrates in:

What is diabetes? Diabetes mellitus is a condition characterized by hyperglycemia (high blood sugar) resulting from the body’s inability to use blood glucose (also known as blood sugar) for energy.

In Type 1 diabetes, the pancreas no longer makes insulin and therefore blood glucose cannot enter the cells to be used for energy.

In Type 2 diabetes, either the pancreas does not make enough insulin or the body is unable to use insulin correctly, also known as insulin resistance.

Gestational diabetes is when a pregnant woman who has never had diabetes before has high blood glucose. The placenta supports the baby as it grows and hormones from the placenta help the baby develop. But these hormones also block the action of the mother’s insulin in her body (insulin resistance).

What are carbohydrates? A carbohydrate is one of the three macronutrients in food. Foods that contain carbohydrates or “carbs” are: grains like rice, oatmeal, and barley grain-based foods like bread, cereal, pasta, and crackers, starchy vegetables like potatoes, peas and corn, fruit and juice, milk and yogurt, dried beans like pinto beans and soy products like veggie burgers, sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips. Non-starchy vegetables like lettuce, and cauliflower have some carbohydrates, but generally very low amounts.

Simple carbohydrates are sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested.

Some food sources of simple carbohydrates:

How many carbohydrates are in foods? Reading food labels is a great way to know how many carbohydrates are in a serving of food. For foods that do not have a label, you have to estimate how many carbohydrates are in it. Keeping general serving sizes in mind will help you estimate how many carbohydrates you are eating.

How many carbohydrates can I have at each meal? Work with your healthcare team to find a blood glucose range that is best for you. This range may be different for everyone. Carbohydrate counting is a great way to keep track of how many carbohydrates you are eating.

How many carbohydrates you eat is unique to your nutritional needs. Finding the right amount of carbohydrates you need depends on many things including how active you are and what, if any, medications you take. Some people are active and can eat more carbohydrates. Others may

Complex carbohydrates may be referred to as dietary starch and are made of sugar molecules strung together like a necklace or branched like a coil. They are often rich in fiber, which has many health benefits, including helping you stay fuller longer. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals.

These are examples of good sources of complex carbohydrates:

What do carbohydrates do in our body?When you consume food, specifically carbohydrates, the body digests them and breaks them down into a sugar your body’s cells can use. This is glucose, one of the simplest forms of sugar.

Why should one follow a balanced carbohydrate diet? The right meal plan will help you improve your body’s blood glucose levels. A carbohydrate controlled diet can decrease the harmful effects of diabetes such as damage to the eyes, heart, blood vessels, nervous system, teeth and gums, feet and skin, and/or kidneys.

What is “Carbohydrate Counting?” Carbohydrate counting or “carb counting” is a method of meal planning for people with diabetes based on counting the number of grams of carbohydrates in food. This method helps individuals eat a balanced amount of carbohydrates at their meals and snacks. Carbohydrate counting can help keep your blood glucose levels in your target range.

• Table sugar

• Brown sugar

• Corn syrup

• Honey

• Maple syrup

• Molasses

• Jams, jellies

• Fruit drinks

• Soft drinks

• Candy

• Whole grains and foods made from them, such as oatmeal, whole grain pasta, and whole grain breads

• Starchy vegetables such as potatoes, sweet potatoes, corn

• Beans, lentils, and peas

For example• 1smallpieceoffreshfruit(4oz)

• ½cupofcannedorfrozenfruit

• 6-8ozofplainyogurt• 1sliceofbread(1oz)• 1(6")tortilla• ½cupofoatmeal• ¹/₃cupofpastaorrice• 4-6crackers• ½englishmuffinorhamburgerbun

• ½cupofblackbeansorstarchyvegetable

• ¼ofalargebaked potato(3oz)

• 2smallcookies• 2"squarebrownieorcakewithoutfrosting

• ½cupicecreamorsherbet

• 1Tbspsyrup,jam,jelly,sugarorhoney

• 2Tbsplightsyrup• 6chickennuggets• ½cupofcasserole• 1cupofsoup• ¼servingofamediumfrenchfry

there are about 15 grams of carbohydrates in: