November is Diabetes Awareness Month. Did you know that one in 11 Americans have diabetes or that someone is newly diagnosed with diabetes in the U.S. every 23 seconds? We also know that 86 million Americans are at risk of developing diabetes. There is no better time than now to prepare yourself for the upcoming holidays and to learn healthy eating strategies for lifelong behavior change to prevent, delay or manage diabetes. Managing diabetes is about controlling blood sugar levels. One method of meal planning to control blood sugar levels involves counting carbohydrates. To better understand carbohydrate counting (aka: carb counting) one must learn what foods have carbohydrates and their portion sizes.
Foods that contain carbohydrates and recommended to be counted:
- Dairy: milk and yogurt
- Grains: bread, pasta, cereal, crackers, oatmeal, rice
- Starchy vegetables: potatoes, corn, peas
- Vegetable proteins: Beans (any variety), soy products
- Dessert foods/beverages: Regular soda, juice drinks, cakes, cookies, candy
- Fruit: Fresh, canned, frozen and juice-based
To figure out how much carbohydrates packaged foods contain, look to the food nutrition facts panel. First check serving size, followed by total carbohydrates. Foods that do not have a food label will require an estimation of how much carbohydrate is in it. When planning meals as a diabetic, 1 serving of a carbohydrate food equals about 15 grams.
A few food examples with approximately 15 grams of carbohydrates:
- 1 tennis ball-sized fresh fruit
- 1 slice bread
- 1/2 cup cooked oatmeal
- •1/4 large baked sweet potato
- 1 cup skim to whole milk
- 1/2 cup cooked beans, such as black, kidney, etc.
The amount of carbohydrates one needs will vary on the individual. A great place to start is 15 to 30 grams at snacks and 45 to 60 grams at meals. A person’s carbohydrate amount will depend on many factors; an individual’s activity level and prescribed medications will influence how many carbohydrates your body can handle to keep your blood glucose in a healthy range.
Animal-based proteins, such as chicken, eggs, fish, beef, healthy fats like nuts, seeds and oils, and non-starchy vegetables, such as lettuce, tomatoes, mushrooms, broccoli, cauliflower and peppers, have either no carbohydrates or contain little carbohydrate. These foods, especially non-starchy carbohydrates, should always be included on your food plates. However, it’s generally easier to not focus on including these foods in your carb counting.
Whether you are a diabetic needing more assistance to manage your blood sugar, pre-diabetic or have never had your glucose measured, your local Hy-Vee dietitian is available to help you better understand. Call to ask about a complimentary store tour or, if you haven’t had your glucose levels checked, ask to set up a biometric screening today. Try this recommended fall favorite recipe, Chicken Enchilada-Stuffed Spaghetti Squash, and remember, we are just a phone call away!
The information is not intended as medical advice. Please consult a medical professional for individual advice.
