Question of the Week: Low Carb or Not Low Carb?

The following question was submitted by one of my readers for discussion for this week's blog post, "I was just diagnosed with type 2 diabetes.  I would like to know, should I avoid carbs all together or is there a minimum you must eat?"

Carbohydrates have gotten a bad reputation within the past few years with the popularity of the Atkins and South Beach Diet Fads.   In reality, carbohydrates are the body preferred fuel source and can be a source of many vitamins,minerals,and fiber, so it is not a good idea to avoid all of them. 

There are "good carb choices" and "bad carb choices".  Choose the "healthy" carbohydrates, or in other words, "nutrient dense" choices such as those found in whole grains, vegetables, fruits, and skim/low fat dairy foods.  The carbs that should be limited or avoided are those in snack foods or baked goods (i.e. cookies, cakes) or candies.   Additionally, even "good choices" need to be eaten in moderation.   An appropriate range of carbohydrates in our diets is between 40-65% of total calories/daily.  Someone who eats 2000 calories daily should eat between 800 - 1300 of those calories from carbohydrates.  The brain needs an average of 130g (520kcals) of carbohydrates daily to function optimally.   

If you were just diagnosed with Diabetes, I would strongly suggest contacting a CDE (Certified Diabetes Educator) to assist you with any questions or concerns you may have.

Question of the Week: Healthy Salad Dressing Options

The following question was submitted for discussion on this week's blog, "I've been trying to increase my salad intake and am not sure about what type of dressing to choose.  Could you give me some suggestions for salad dressings that are acceptable for someone with diabetes?"

First, it is great that you want to increase the amount of salad you eat.  Greens and vegetables are loaded with lots of vitamins, minerals, nutrients, and FIBER!  In addition to being "nutrient-dense", they are low in calories, and will keep you feeling fuller longer!

Salad Dressings should always be on the side so you can control the amount used, and I always suggest dipping your fork in the dressing rather than pouring it on.   Always remember to watch your portions.  It is easy to pour mindlessly...  If using a commercially produced dressing, READ the labels.  Many of these dressings are full of fat, salt, and sugar, and high in calories.

When eating out, choose reduced or fat free varieties when available.  Ask for fresh lemon wedges to squeeze over your salad with black pepper in lieu of dressing.  Oil and vinegar is always a better choice and be sure to use more vinegar to oil.  Avoid creamy based dressings when possibly.

Experiment with other types of vinegar and oil combinations.
 
Here are some healthy dressings (inspired by Mark's Daily Apple) that are quick and easy for you to make at home:

**Raspberry Vinaigrette
1/2 cup raspberry vinegar
1 tbsp of honey
1 tbsp fresh mint leaves, finely chopped

**Parsley Vinaigrette
3 tsp olive oil
2 tsp lemon juice
1/4 tsp onion powder
2 tsp chopped parsley

Alton Brown of the Food Network has a no Guilt Caesar Dressing : No Guilt Caesar Salad Dressing!

Bon Appetite!