Diabetes Basics

Diabetes is a chronic (long-lasting) condition that affects how the body turns food into energy. Most of the food you eat is broken down into glucose (sugar) and released into your blood. When your blood sugar rises, it signals your pancreas to release insulin. Insulin acts like a key to allow blood sugar into your body’s cells for use as energy.

If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it does make properly. This causes a buildup of blood sugar (high blood sugar). Over time, serious health problems, such as heart disease, vision loss, and kidney disease may develop.

Although there is no cure for diabetes, eating well and being active can really help. Taking medicine as needed, getting diabetes education and support, and keeping health care appointments can also reduce the impact of diabetes on your life.

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Diet and Diabetes

Diabetes is a chronic (long-lasting) condition that affects how the body turns food into energy. Most of the food you eat is broken down into glucose (sugar) and released into your blood. When your blood sugar rises, it signals your pancreas to release insulin. Insulin acts like a key to allow blood sugar into your body’s cells for use as energy.

If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it does make properly. This causes a buildup of blood sugar (high blood sugar). Over time, serious health problems, such as heart disease, vision loss, and kidney disease may develop.

Although there is no cure for diabetes, eating well and being active can really help. Taking medicine as needed, getting diabetes education and support, and keeping health care appointments can also reduce the impact of diabetes on your life.

The more carbohydrates you eat in a meal, the higher your blood sugar rises.

So, the key to normal glucose levels is eating the right amount of carbs to balance the insulin your body produces or the amount of insulin you inject.

Carbohydrate counting is the best way to manage blood glucose levels. Carb counting is choosing the right amount of sugar and starch (carbohydrates) for each meal.

For most people, 2-3 servings of carbohydrates at each meal will help achieve a healthy blood glucose level.

Carbohydrates 15 grams = 1 serving 30 grams = 2 servings 45 grams = 3 servings 60 grams = 4 servings

Understanding Food Labels

Serving Size

All the information on the label is based on this portion. If you eat double the serving size, you will eat double the nutrients and calories.

(The serving sizes are not a recommendation of how much you should have)

Total Carbohydrate

This is the total grams of carbohydrate in one serving. It includes carbs from fiber and sugar.

If counting carbohydrates, subtract the Dietary Fiber from the Total Carbohydrates to find out the NET grams of carbs. NET carbs are what we use for carb counting. (Fiber is a carb but does not affect blood glucose levels) In this example, we subtract 4 grams of fiber from 37 grams of carbs to get 33 Net Grams.

Blood Glucose Variations Blood glucose level can be affected by many things.

What Raises Blood Glucose: · Eating Carbohydrates · Stress · Illness · Excessive Caffeine

What Lowers Blood Glucose: · Not Eating Carbohydrates · Exercise · Protein · Fiber · Weight Loss · Diabetes Medication/Insulin

Symptoms of Hyperglycemia (High BG):

• Increased thirst

• Frequent urination

• Hunger

• Blurry Vision

• Fatigue/Tiredness

• Itchy/Dry skin

• Losing weight without trying

• Poor wound healing

Symptoms of Hypoglycemia (Low BG):

• Confusion

• Headache

• Dizziness

• Shaky

• Fast Heartbeat

• Sweaty

• Anxious

• Irritable/Grumpy

• Hungry

• Drowsiness

• Seizure

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Carbohydrates

Choose 2-3 of these servings at every meal. Not 2-3 from each group but 2-3 from the whole page.

Starches: Bagel, ½ Beans, ½ cup Bread, sliced, 1 slice Bread roll, 1 small Biscuit, 1 small Cereal, unsweetened ¾ cup Cereal, frosted, ½ cup Cornbread, 2 inch cube Crackers, whole wheat, 6 Cream of Wheat, ½ cup cooked English muffin, ½ Fry Bread, 1 6 inch piece French Fries, 8 Granola, ¼ cup Hamburger or Hot Dog Bun, ½ bun Oatmeal, ½ cup cooked Pancakes, 1 4-inch Pasta, ½ cup Pita Bread, ½ pita Pizza, ½ slice Popcorn, 3 cups plain Rice, 1/3 cup Stuffing, 1/3 cup Tortilla, Flour, 6 inch Tortilla, Corn, 2 small Tortilla Chips, 6 Waffle, 4 inch Fruit: Apple, 1 Applesauce, ½ cup Apricots, 4 whole Apricot, canned ½ cup Banana, 1 small Blackberries/Blueberries, 1 cup Cherries, 12 Dates, 3 Figs, 1 ½ Grapes, 8 Kiwi, 1 Mango, ½ Melon, 1 cup cubed Mixed canned fruit, ½ cup Nectarine, 1 Orange, 1 Papaya, ½ Peach, 1 Pineapple, 1/3 cup Plum, 2 Prune, 3 Raisins, 1/8 cup Grapefruit, ½ Strawberries, 1 cup Juice, ½ cup Jam/Jelly, 1 Tbsp.

Dairy Milk, 1 cup Yogurt, plain 2/3 cup

Starchy Vegetables: Corn, ½ cup Corn, 1 Medium Cob Peas, ½ cup Potato, ½ medium Potato, mashed ½ cup Squash ½ cup Sweet Potato/Yam, ½ cup

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Snack Suggestions

*Any low fat protein by itself or with any 1 carbohydrate serving

Hard Boiled Eggs

Greek Yogurt & Blueberries

Assorted nuts/seeds

Veggies & Hummus –carrots, celery, cucumber

Apple Slices/Celery & Peanut Butter

Turkey Jerky

String Cheese

Chia Seed Pudding

Tuna & Crackers

Carrot Sticks

Light Popcorn

Banana & Peanut Butter

Unsweetened Applesauce

Frozen Grapes

Trail Mix

Turkey Roll-Up: Cream Cheese, Turkey, Cucumber, Bell Pepper

Cheese & Whole Grain Crackers

Piece of Chicken

Chicken Salad on cucumbers

Cheese & Apples/Grapes

Cantaloupe & Sunflower Seeds

Whole Wheat Bread & Peanut Butter

Sugar Free Gelatin or Popsicles

Veggies & Guacamole

“Hippeas” –chickpea puffs

“Bare” – fruit chips

Mini “Kind” Bars

Rice Cakes & Nut Butter

Sliced Cucumber with Lemon Juice Pickles –low sodium

Edamame

Egg Salad wrapped in Lettuce

Turkey meatballs

“Sargento” Balanced Break Snack Pack