Transcript Carb Controlled Diet

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If an employer has 320 employees, statistically speaking:
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220 employees are overweight
115 employees are obese
39 employees are diabetic (and 10 do not know it)
124 employees are pre-diabetic
105 have high blood pressure
54 have high cholesterol
106 have high triglycerides
304 don’t get enough exercise
61 smoke
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Annual cost of Health Care per person:
 Without Diabetes $2,669
 With pre-diabetes $5,000
 With Diabetes $10,000
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26 million are diabetic
 79 million have prediabetes
 CDC projects that by 2050, 1 in 3 adults
could have diabetes
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Centers for Disease Control, 2011
80% of CVD and diabetes
 60% of all cancers
 90% of obesity
 74% of all healthcare costs are confided
to these 4 conditions
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Underweight < 18.5 BMI
 Normal 18.5 – 24.9 BMI
 Overweight > or = 25 BMI
 Obese > or = to 30 BMI
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BMI: weight (lbs.)÷height (in. )2 X 703
Diabetes mellitus refers to a group of
diseases that affect how your body uses
blood glucose, commonly called blood
sugar.
 Glucose is vital to your health because
it's an important source of energy for the
cells that make up your muscles and
tissues.
 It's also your brain's main source of fuel.
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If you have diabetes, no matter what
type, it means you have too much
glucose in your blood, although the
reasons may differ.
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Too much glucose can lead to serious
health problems
Nerve damage
 Foot ulcers
 Kidney or eye problems
 Heart disease
 Stroke
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Chronic diabetes conditions include type
1 diabetes and type 2 diabetes.
Potentially reversible diabetes conditions
include:
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Pre-diabetes -when your blood sugar
levels are higher than normal, but not
high enough to be classified as diabetes
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Gestational diabetes - which occurs
during pregnancy but may resolve after
the baby is delivered
100-125mg/dL =Pre-diabetes
 126mg/dL + =Diabetes
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Type 1 diabetes, once known as juvenile
diabetes or insulin-dependent diabetes, is a
chronic condition in which the pancreas
produces little or no insulin, a hormone
needed to allow sugar (glucose) to enter
cells to produce energy.
 The far more common type 2 diabetes
occurs when the body becomes resistant to
the effects of insulin or doesn't make
enough insulin
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› Body Fat increases insulin resistance
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Various factors may contribute to type 1
diabetes, including genetics
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Although type 1 diabetes typically
appears during childhood or
adolescence, it also can develop in
adults.
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Despite active research, type 1 diabetes
has no cure, although it can be
managed.
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With proper treatment, people who
have type 1 diabetes can expect to live
longer, healthier lives than they did in the
past.
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Type 2 diabetes, once known as adultonset or noninsulin-dependent diabetes,
is a chronic condition that affects the
way your body metabolizes sugar
(glucose), your body's main source of
fuel.
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With type 2 diabetes, your body either
resists the effects of insulin — a hormone
that regulates the movement of sugar
into your cells — or doesn't produce
enough insulin to maintain a normal
glucose level.
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Untreated, type 2 diabetes can be lifethreatening
More common in adults, type 2 diabetes
increasingly affects children as
childhood obesity increases.
 There's no cure for type 2 diabetes, but
you can manage the condition by:
 Eating well, exercising and maintaining
a healthy weight.
 If diet and exercise don't control your
blood sugar, you may need diabetes
medications or insulin therapy.
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http://www.youtube.com/watch?v=Cu
QMpN7rM-4
Main source of fuel for the body
 Provide Fiber in our diet
 If we eat too much they turn to fat
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› Increasing our triglycerides
› Increasing weight
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They increase our blood sugar levels
› Fuel or muscles and our brain
Breads
 Pastas
 Cereals
 Crackers
 Grains
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Nutrients provided:
› B-Vitamins, Iron, Fiber
Fruits
 Starchy Vegetables (potatoes, corn,
peas)
 Beans, Legumes
 Dairy Products
 Desserts
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People with pre-diabetes
 People with diabetes
 People trying to lose weight
 People wanting to have a more
balanced diet
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NO!
 It’s all about portion control and
choosing the RIGHT Carbs
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Complex carbs
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Fruits/vegetables
Beans, Legumes
Dairy Products
Whole grains
 Fiber
 Protein
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Keep blood sugars consistent throughout
the day
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Whole wheat bread
Whole wheat tortillas
Whole grain cereal
Granola bars with whole grains
Granola
Brown rice
Whole wheat pasta
Quinoa
Oats
Whole wheat crackers
Fruits and Vegetables
 Beans and Legumes
 Low Fat Dairy Products
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Around 110 calories
Has more potassium than a banana or
broccoli
Provides 35% of the daily value of Vitamin C
Has 10% of the daily value of B6
Contains 2 grams of sugar
Fat-free
Sodium free
Cholesterol-free
A good source of fiber
20% of the Daily Value of Vitamin B6
 15% of the Daily Value of Vitamin C.
 13% of the Daily Value of Potassium.
 A single serving also contains 12% of the
daily-recommended dietary fiber intake
for a normal adult.
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Complete Protein
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More B Vitamins, Iron, Fiber and protein
compared to rice.
They have fiber
 They are WHOLE grains
 There will be some protein
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Generally low in fat with little or no
cholesterol,
 Rich in complex carbohydrates,
including dietary fiber
 Contain important vitamins and minerals
 Sources of antioxidant nutrients,
including vitamin E and selenium, zinc,
copper, iron and vitamins B6, A, and E.
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Dietary fiber is the term for several materials
that make up the parts of plants your body
can't digest. Fiber is classified as soluble or
insoluble.
 soluble fiber
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› decreased risk of cardiovascular disease.
› Soluble or viscous fibers modestly reduce LDL
(“bad”) cholesterol
› Oats have the highest proportion of soluble fiber
of any grain.
› Foods high in soluble fiber include oat bran,
oatmeal, beans, peas, rice bran, barley, citrus
fruits, strawberries and apple pulp.
Insoluble fiber has been associated with
decreased cardiovascular risk
 Dietary fiber can make you feel full, so
you may eat fewer calories.
 Pulls water into stools, softening and
adding bulk, which allows waste to pass
through the intestines quickly.
 Foods high in insoluble fiber include
whole-wheat breads, wheat cereals,
wheat bran, rye, rice, barley, most other
grains, cabbage, beets, carrots, Brussels
sprouts, turnips, cauliflower and apple
skin.
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Keep us energize and feeling great
throughout the day!
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Refined Grain Breads, Bagels, Waffles,
Pancakes, white tortillas, buns, crackers,
white pasta, breadsticks, croissants, rice
Trans Fats
 Excess Calories
 Excess Sugar
 No nutrients
 Refined Carbs
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Eat the same number of carbs at each
meal and include snacks
 3-4 carb choices at each meal (45-60g)
 (rice, cranberries, pomegranates,
squash, bread, pie)
 1-2 carb choices at a snack
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› Include protein, fat, and fiber with those
carbs
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15 grams of carbs per serving
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Don’t forget to look at the serving size
Look at the ingredient list
½ cup of cooked rice or pasta - Tennis ball
1 medium potato - Size of a computer mouse
½ average bagel - Size of hockey puck
1 cup of raw fruits or vegetables – Size of a baseball
½ cup of cooked fruit or vegetables – Size of a tennis ball
Email me:
[email protected]
 Call me: 320-252-2141 ext. 119
 Visit me at Sauk Rapids Coborn’s
 Attend my classes! Every Monday night
at 6:30pm at SR
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See Handouts
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Low fat unsweetened yogurt with granola
Low fat unsweetened yogurt and nuts
Whole grain crackers with low fat cheese
Apple with peanut butter
A ½ bagel with peanut butter
Low fat cottage cheese with peaches
Unsalted, low fat butter popcorn
Black bean salad with avocado
Guacamole with unsalted tortilla chips
Hummus and veggies
Yogurt dip and veggies