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

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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

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.

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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