“ ice cream ” night . You just reduced your carb intake for the week by 150 grams .
• Instead of corn , potatoes , and butterbeans on the same plate , opt for corn , green beans and turnip greens . You just reduced your carb intake by 30 grams at that one meal .
• Instead of Super Size fries , try medium . Carbs are reduced by 30 grams in that one food item .
When reading a label , look for the total carbohydrate content , not the sugar . Total Carbohydrate content gives the whole count of any type of carbohydrate provided by that food or beverage ( whether it comes in the form of starch , simple sugar , etc .)
Of note , fiber is a carbohydrate that is not fully digested by the human gut . It ’ s very helpful in removing waste from the body and promoting gut health . Since fiber is a non- digestible carbohydrate , subtract the total fiber provided from the total carbohydrate content as listed on the label . 1 . How many carbohydrates does a person need ? 2 . How many carbohydrates are found in each food ? 3 . Are all carbs the same ?
Good questions . Here are some answers : 1 . The number of carbohydrates needed will vary based on an individual ’ s height , weight , age , gender , and physical activity level . A registered dietitian can assist in calculating your average daily caloric needs . In general , 45 percent of total daily calories are allotted for carbohydrate needs . If a person requires 2,000 calories per day , carbohydrate needs would be 225 grams of carbohydrate per day . A person requiring 1,600 calories per day would be allotted 180 grams of carbohydrate per day .
2 . The carbohydrate providing foods are measured in servings of 1 piece , 1 / 2 cup or 4 ounces . Each serving provides 15 grams of carbohydrate :
1 slice of bread = 15 grams of carbohydrate 1 / 2 cup of oatmeal = 15 grams of carbohydrate 1 / 2 cup of butter beans = 15 grams of carbohydrate 4 ounces orange juice = 15 grams of carbohydrate 3 . All carbohydrate will digest to sugar within 15-30 minutes of ingestion . The rate of digestion depends on the other foods / macronutrients consumed with it . It takes the same amount of insulin to move the sugar from 1 / 2 cup or orange juice as it does from 1 / 2 cup of regular soda . There are more nutrients in the orange juice ( so it is a healthier choice than the soda ); however , it will raise the blood sugar the same amount . Whether from “ healthy ” food choices or “ not so healthy ” choices , total carbohydrate consumed must be controlled .
Balance your plate using the PLATE method . You can find this on myplate . gov . This simple , yet effective , approach advises dividing your plate into 3-4 sections . At each meal , use one section for lean protein , another for low starchy / low carb vegetables , a section for starchy vegetables or grains and a section for fruit . Adjust for your individual needs and always remember to use water or other unsweetened drink as the main beverage .
Other helpful resources are : diabetes . org and heart . org
The “ Diabetic ” Diet is simply a “ Healthy ” Diet approach . Improvement ( not perfection ) in your current dietary habits is a goal worth attempting . Immediate improvements in blood glucose , fat , pressure as well as weight management will become apparent when these basic principles are implemented .
• Denise D . Roberts , RD , LD , CDCES , is a registered dietitian , Certified Diabetes Care and Education Specialist and Certified Insulin Pump / Sensor Trainer at Anderson Regional Medical Center Diabetes Center . For more information , call ARMC Diabetes Center at 601-553- 6399 .
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