How Diet Affects Blood Glucose Levels
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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
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
Factors that impact BG levels
Food
Eating a healthy diet can help control BG levels
Healthy weight
Physical activity
Food and Blood Glucose Levels
Food is made up of three basic
components:
Carbohydrates
Protein
Fat
What component(s) affects the BG the
most?
Carbohydrates!
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
Food and Blood Glucose Levels
American Diabetes Association recd’s
Carbohydrates: 50- 60%
Protein: 15- 20%
Low carb diets are NOT recommended
Most from low fat sources
Fat: ~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
Fruits
Dairy
Desserts & Sweets
Non- Starchy Vegetables
Food and Blood Glucose Levels
Different Types of Carbs
Simple and processed
Complex
Sugars, refined flour
High fiber, whole grains
Fiber
Not digested
Food and Blood Glucose Levels
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
Can help prevent getting too hungry
Concentrate 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 approach
Generally, for weight loss:
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
Amount of carb depends on many
factors
Gender, age, activity level, BG levels
How Much Carbohydrate
Example
1800 calorie diet
250 grams of carb total (55% carb)
60 grams carb each meal
35 grams carb for 2 snacks
225 grams of carb total (50% carb)
60 grams carb each meal
20-25 grams carb for 2 snacks
How Much Carbohydrate?
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)
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 more
Sugars 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?
Produce
Specialty cheeses
Meats, Poultry, Seafood
Aunt Martha’s potato casserole
Restaurant Foods
Alcohol
Carbohydrate Content
Easiest to buy calorie/ carb counter book
or look up online
American Diabetes Assoc.
www.diabetes.org
American Dietetic Assoc.
www.eatright.org
Calorie King book ($8 Barnes & Noble)
Calorieking.com
Fitday.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 Substitutes
Chicken, fish, beef, eggs, cheese, peanut
butter
Generally contain little or no carb, mostly protein
and variable amounts of fat
Moderate portions
Choose lower fat options except for fish and pb
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 Foods
Casseroles, lasagna, spaghetti w/
meatballs, mac & cheese, chili w/ beans,
etc.
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
Carbohydrate Content
Restaurant Food
If a chain, look up info
If not a chain, will have to estimate
Caution with portions!
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
Alcohol
Moderate consumption ok if physician
approves
Always with food
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
Questions?