Transcript How Diet Affects Blood Glucose Levels

How Diet Affects Blood
Glucose Levels
July 30, 2007
Liz Weinandy, MPH, RD
The Ohio State University
Medical Center
[email protected]
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 label
 Count grams of carbohydrate
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Diabetes in the US
20.8 million children and adults -- 7.0%
of the population -- have diabetes.
 Diagnosed: 14.6 million people
 Undiagnosed: 6.2 million people
 Pre-diabetes: 54 million people
 1.5 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
risks
 Heart disease
 Stroke
 High cholesterol
 Kidney disease
 Eyesight problems
 Vascular disease
Food and Blood Glucose Levels
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Factors that impact BG levels
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Food
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Eating a healthy diet can help control BG levels
Healthy weight
 Physical activity
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Food and Blood Glucose Levels
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Food is made up of three basic
components:
Carbohydrates
 Protein
 Fat
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What component(s) affects the BG the
most?
 Carbohydrates!
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Food and Blood Glucose Levels
Carbs affect BG the most
 Proteins affect BG very little
 Fats keep BG elevated if eaten with a
large carb load, but do not raise BG
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Food and Blood Glucose Levels
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American Diabetes Association recd’s
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Carbohydrates: 50- 60%
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Protein: 15- 20%
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Low carb diets are NOT recommended
Most from low fat sources
Fat: ~30%
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Most from mono- and poly- unsaturated fats
Food and Blood Glucose Levels
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What foods have carbohydrates in them?
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Starches
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Bread, cereal, tortillas, pasta, rice, corn, peas,
potatoes, crackers, pretzels, popcorn, muffins
Fruits
 Dairy
 Desserts & Sweets
 Non- Starchy Vegetables
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Food and Blood Glucose Levels
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Different Types of Carbs
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Simple and processed
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Complex
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Sugars, refined flour
High fiber, whole grains
Fiber
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Not digested
Food and Blood Glucose Levels
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Goal is to eat moderate carbs at all
meals and avoid large carb intake at any
one meal
Eat three meals daily
 Snacks optional but good idea
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Can help prevent getting too hungry
Concentrate on eating better carbs
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Complex carbs, those high in fiber
Food and Blood Glucose Levels
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Source: http://www.urbanext.uiuc.edu/diabetes2/subsection.cfm?SubSectionID=26
How Much Carbohydrate?
Individualized approach
 Generally, for weight loss:
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45 grams per meal for women
 60 grams per meal for men
 15- 30 grams for 1-2 snacks a day
 130 grams total minimum per day
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Amount of carb depends on many
factors
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Gender, age, activity level, BG levels
How Much Carbohydrate
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Example

1800 calorie diet
250 grams of carb total (55% carb)
 60 grams carb each meal
 35 grams carb for 2 snacks
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225 grams of carb total (50% carb)
 60 grams carb each meal
 20-25 grams carb for 2 snacks
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How Much Carbohydrate?
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Remember, if you are trying to lose
weight, it is NOT just about the carbs
Total calories matter
 Low to moderate fat (<30% of total calories)
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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
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Look at Total Carbohydrate grams
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Can subtract Dietary Fiber grams if 5g or more
Sugars are included in total carb grams
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Simple carbohydrates raise BG levels faster
Label Reading
Label Reading
Carbohydrate Content
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What if a food item doesn’t have a label?
Produce
 Specialty cheeses
 Meats, Poultry, Seafood
 Aunt Martha’s potato casserole
 Restaurant Foods
 Alcohol
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Carbohydrate Content
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Easiest to buy calorie/ carb counter book
or look up online
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American Diabetes Assoc.
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www.diabetes.org
American Dietetic Assoc.
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www.eatright.org
Calorie King book ($8 Barnes & Noble)
 Calorieking.com
 Fitday.com
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Carbohydrate Content
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Produce
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Fruit
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Serving is generally small piece fruit (4 oz), ½ cup fruit, ¼
cup dried fruit, or ½ cup (4 oz.) juice
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15 g carb, 60 calories
Vegetables
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Starchy- ½ cup of peas, corn, or potatoes
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15 g carb, 80 calories
Nonstarchy vegetables- 3 cups raw or 1 ½ cups cooked
broccoli, carrots, cucumbers, peppers, etc.
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15 g carb or less, 75 calories or less
Carbohydrate Content
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Meat and Meat Substitutes
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Chicken, fish, beef, eggs, cheese, peanut
butter
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Generally contain little or no carb, mostly protein
and variable amounts of fat
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Moderate portions
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Choose lower fat options except for fish and pb
3-4 oz or deck of cards
Calorie difference is great!
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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
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Combination Foods
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Casseroles, lasagna, spaghetti w/
meatballs, mac & cheese, chili w/ beans,
etc.
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In GENERAL, 1 cup = 30 g carb
Pizza, thin crust
¼ of 12 inch (about 5 oz) = 30 g carb
 Most of carb is in crust so avoid thick ones or
limit portion size greatly
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Carbohydrate Content
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Restaurant Food
If a chain, look up info
 If not a chain, will have to estimate
 Caution with portions!
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Number one way to eat large amount of carbs
 Ask waiter to bring to go container with meal and
eat half or split with someone else
 Be moderate with bread basket, corn chips, etc.
 Decide where you want to “spend” carb grams
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Alcohol
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Moderate consumption ok if physician
approves
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Always with food
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1 drink for women a day, 2 for men
Not on empty stomach
Not with high Triglycerides
 May cause hypoglycemia, or low blood sugar
 Stimulates appetite
Summary
Carbohydrates affect BG the most
 50- 60% of calories from carb
 Carb counting is an effective way to
monitor carb intake
 Label reading important
 Lose weight if needed or maintain
current
 Physical activity important
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Questions?