how diet affects blood glucose levels july 30, 2007 liz weinandy, mph, rd the ohio state university...
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How Diet Affects Blood Glucose Levels
July 30, 2007Liz Weinandy, MPH, RDThe Ohio State University Medical CenterLiz.Weinandy@osumc.edu
Objectives
At the end of the presentation you will be able to:Describe how different food components
affect your blood glucose (BG) levels and your energy level
Read a food labelCount grams of carbohydrate
Diabetes in the US
20.8 million children and adults -- 7.0% of the population -- have diabetes.
Diagnosed: 14.6 million peopleUndiagnosed: 6.2 million peoplePre-diabetes: 54 million people1.5 million new cases of diabetes were
diagnosed in people aged 20 years or older in 2005.
Source: American Diabetes Association
Diabetes in the US
People with diabetes have increased health risksHeart diseaseStrokeHigh cholesterolKidney diseaseEyesight problemsVascular disease
Food and Blood Glucose Levels
Factors that impact BG levelsFood
Eating a healthy diet can help control BG levelsHealthy weight Physical activity
Food and Blood Glucose Levels
Food is made up of three basic components:Carbohydrates ProteinFat
What component(s) affects the BG the most?
Carbohydrates!
Food and Blood Glucose Levels
Carbs affect BG the mostProteins affect BG very littleFats keep BG elevated if eaten with a
large carb load, but do not raise BG
Food and Blood Glucose Levels
American Diabetes Association recd’sCarbohydrates: 50- 60%
Low carb diets are NOT recommendedProtein: 15- 20%
Most from low fat sourcesFat: ~30%
Most from mono- and poly- unsaturated fats
Food and Blood Glucose Levels
What foods have carbohydrates in them?Starches
Bread, cereal, tortillas, pasta, rice, corn, peas, potatoes, crackers, pretzels, popcorn, muffins
FruitsDairy Desserts & SweetsNon- Starchy Vegetables
Food and Blood Glucose Levels
Different Types of CarbsSimple and processed
Sugars, refined flourComplex
High fiber, whole grainsFiber
Not digested
Food and Blood Glucose Levels
Goal is to eat moderate carbs at all meals and avoid large carb intake at any one mealEat three meals dailySnacks optional but good idea
Can help prevent getting too hungryConcentrate on eating better carbs
Complex carbs, those high in fiber
Food and Blood Glucose Levels
Source: http://www.urbanext.uiuc.edu/diabetes2/subsection.cfm?SubSectionID=26
How Much Carbohydrate?
Individualized approachGenerally, for weight loss:
45 grams per meal for women60 grams per meal for men15- 30 grams for 1-2 snacks a day130 grams total minimum per day
Amount of carb depends on many factorsGender, age, activity level, BG levels
How Much Carbohydrate
Example1800 calorie diet
250 grams of carb total (55% carb)60 grams carb each meal35 grams carb for 2 snacks
225 grams of carb total (50% carb)60 grams carb each meal20-25 grams carb for 2 snacks
How Much Carbohydrate?
Remember, if you are trying to lose weight, it is NOT just about the carbsTotal calories matterLow to moderate fat (<30% of total calories)
Moderate fat diets result in same or more weight loss as very low fat diets
By limiting (not eliminating!) carbs, most people lose weight
Label Reading
Reading labels is important in managing BG levels and overall health
Carbohydrate counting Look at Total Carbohydrate grams
Can subtract Dietary Fiber grams if 5g or moreSugars are included in total carb grams
Simple carbohydrates raise BG levels faster
Label Reading
Label Reading
Carbohydrate Content
What if a food item doesn’t have a label?ProduceSpecialty cheesesMeats, Poultry, SeafoodAunt Martha’s potato casseroleRestaurant FoodsAlcohol
Carbohydrate Content
Easiest to buy calorie/ carb counter book or look up onlineAmerican Diabetes Assoc.
www.diabetes.orgAmerican Dietetic Assoc.
www.eatright.orgCalorie King book ($8 Barnes & Noble)Calorieking.comFitday.com
Carbohydrate Content
Produce Fruit
Serving is generally small piece fruit (4 oz), ½ cup fruit, ¼ cup dried fruit, or ½ cup (4 oz.) juice
15 g carb, 60 calories
Vegetables Starchy- ½ cup of peas, corn, or potatoes
15 g carb, 80 calories Nonstarchy vegetables- 3 cups raw or 1 ½ cups cooked
broccoli, carrots, cucumbers, peppers, etc. 15 g carb or less, 75 calories or less
Carbohydrate Content
Meat and Meat SubstitutesChicken, fish, beef, eggs, cheese, peanut
butterGenerally contain little or no carb, mostly protein
and variable amounts of fat Choose lower fat options except for fish and pb
Moderate portions 3-4 oz or deck of cards
Calorie difference is great! Ex: 4 oz of skinless chicken breast vs 4 oz pork spareribs
Calorie difference is 260 (140 vs 400 calories) Extra calories all from fat!
Carbohydrate Content
Combination FoodsCasseroles, lasagna, spaghetti w/
meatballs, mac & cheese, chili w/ beans, etc.
In GENERAL, 1 cup = 30 g carbPizza, thin crust
¼ of 12 inch (about 5 oz) = 30 g carbMost of carb is in crust so avoid thick ones or
limit portion size greatly
Carbohydrate Content
Restaurant Food If a chain, look up info If not a chain, will have to estimateCaution with portions!
Number one way to eat large amount of carbsAsk waiter to bring to go container with meal and
eat half or split with someone elseBe moderate with bread basket, corn chips, etc.Decide where you want to “spend” carb grams
Alcohol
Moderate consumption ok if physician approves 1 drink for women a day, 2 for men
Always with food Not on empty stomach
Not with high Triglycerides May cause hypoglycemia, or low blood sugar Stimulates appetite
Summary
Carbohydrates affect BG the most50- 60% of calories from carbCarb counting is an effective way to
monitor carb intakeLabel reading importantLose weight if needed or maintain
currentPhysical activity important
Questions?
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