Question of the week: How much protein should I eat?

One of my readers has sent me the following question, "Since I've been diagnosed with diabetes, a lot of people have given me advice about how much carbohydrate and fat to eat. I'm wondering about protein. How much protein should I get in my diet and from what foods besides meat?"

The recommendations for protein for people with diabetes are the same as for people without. However, before you take this recommendation, be sure to check with your medical practitioner to ensure you are not experiencing any kidney problems.

Your protein intake should be between 10-20% of your total calorie intake. For example, if you are eating 1800 calories for the day, between 180-360 of those calories (45g-90g) should be protein.

There are many other sources of protein other than meat:

Legumes are good sources of protein. Chick peas, beans, and lentils can be used in many delicious ways and are full of nutrients. Dairy products such as eggs, milk, and cheese are also good sources (watch your portion sizes for fat/cholesterol content). Tofu, tempeh, and other soy products (i.e. milk, edamame) are even more choices for non-meat sources of protein.

Question of the Week: What are "good" blood sugar numbers?

The following question was posed by one of my readers, "I have diabetes and my blood sugar is all over the map. Could you please tell me the ideal blood sugar level?"

Your "ideal" blood sugar level is dependent on when you have taken the test:

Before a meal(no food/liquids other than water for several hours): 70-130 mg/dl

After a meal 1 - 2 hours after you have started eating): <180 mg/dl

After you finish testing your blood glucose, log your results in a journal or notebook to review and see how the food you are consuming, your activity and stress levels have affected your blood glucose. If your blood glucose record levels are too high or too low several days in a row around the same time, you may need to make some changes to your care plan. You can work with your diabetes educator, registered dietitian or medical practitioner to find what works best with you. Don't be discouraged as it may take some time to find what works.


Source: American Diabetes Association

Question of the week: Popcorn as a snack choice?

The following question was asked by one of my readers, "I have pre-diabetes and enjoy having an afternoon snack. Is microwave popcorn ok for me to have? "

Popcorn can be a healthy snack depending on how it is prepared. 3 cups of air-popped popcorn has just less than 100 calories and is equivalent to 1 carbohydrate choice. Popcorn is also a good source of fiber!

Microwave popcorn can be an okay choice but read your labels as there are some that are very high in sodium and fat. Keep in mind that a whole bag of microwave popcorn may contain anywhere from 2 - 3 servings.

Calories for microwave popcorn may vary depending on brand. The following website is very helpful in researching nutritional information on different brands, http://caloriecount.about.com/calories-popcorn-ic2508.

In addition to sodium and calories, other items to watch out for on your labels of microwave popcorn:
*Saturated Fat
*Trans Fats

The optimal way to consume popcorn would be if you could air-pop your own (being able to control the type of oil, amount of salt, and toppings that it would contain.

Suggested tasty toppings for your popcorn: A small amount of grated Parmesan, cayenne pepper, Mrs. Dash, paprika, nutritional yeast, lemon pepper, garlic powder,cinnamon, or taco seasoning.

Question of the week: How Do I Stay Motivated?

The following question was posted by one of my readers, "I have diabetes and I'm having trouble staying consistent and motivated. I'm usually good for about 2 weeks and then I go back to my old ways of eating and lack of exercise. How can I stay motivated?"

It isn't easy to change habits, especially those that we have had for a long time. The key is to start small, and once you see yourself succeed, you'll have the motivation to continue.

Try the following to help with motivation and to stay consistent:

Set short term goals that are attainable.
**For example, instead of setting a goal to workout an hour per day or to go to the gym everyday, set a goal to work out 3 or 4 times per week. However, you can start "small" and work your way up. When you see yourself succeeding at the 3 or 4 days, you will feel motivated.

**Another example, would be instead of setting a goal saying that you are going to stop eating ice cream (for example) everyday, set a goal that you will allow yourself a low calorie frozen portioned dessert (i.e. Skinny Cow, Weight Watchers Frozen Treat) a couple of times a week or allow yourself one 1-Cup portion of ice cream on the weekend and one during the week.

Another way to stay consistent (and stay motivated) is to keep a journal or make a chart of your successes. Get a blank notebook, date the page, and list all the positive choices that you made that day. For example, I could list that on a particular day:
*I skipped eating a slice of cake at the company party
*I exercised for an hour on the treadmill
*I took the stairs instead of the elevator at the office
* I drank 8 glasses of water throughout the day
* I had 3 pieces of fruit during the day
*I used skim milk instead of half and half in my coffee

As you look back on your successes and positive choices, you'll find that you stay motivated!

Question of the week: Good Fats???

The following question was posted by one of my readers, " I have pre-diabetes and am confused about fats. A friend was telling me there are "healthier fats" I should be including in my diet. I thought all fats were bad? Could you tell me which fats I should include in my diet (if any)?"

Your friend is correct. When including fats in your diet, there are definitely fats that are better choices than others.

Fats play an important role in the body. Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which must be obtained from food. The essential fatty acids are linoleic and linolenic acid. They are necessary for controlling inflammation, blood clotting, and brain development.

Fat functions as the storage substance for the body's extra calories. It is also an insulator and an important energy source. Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream.

There are several types of fats:

The "healthier" fats are the unsaturated fats. There are monounsaturated and polyunsaturated fats. Despite being healthy, it is still important to watch your portion sizes when consuming these healthy fats.

First there are the monounsaturated fats that include, but are not limited to, avocados, oils (i.e. canola, olive, peanut, or sesame), nuts (such as almonds and cashews), olives, and all-natural peanut butter (unprocessed).

Polyunsaturated fats include oils (i.e. corn, safflower, soybean, and cottonseed), walnuts, sunflower and pumpkin seeds, and fish.

The fats that we need to reduce, or better yet, eliminate from our diets are the saturated and transfats.

Saturated fats are the biggest dietary cause of high LDL levels or bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils.

Transfats form when a vegetable oil hardens (hydrogenation) and can increase LDL (bad cholesterol) levels. They can also reduce HDL levels ("good cholesterol"). Trans fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines. Key words on food labels which indicate transfats are "hydrogenated" or "partially hydrogenated". Transfats have been linked to heart disease.

Source: Medline Plus

Question of the week: Pre-Diabetes and Weightloss

The following question was submitted by a reader for discussion on my blog, "I have pre-diabetes and my doctor has told me if I don't lose weight I will end up with type 2 diabetes. I have about 75 pounds to lose. Could you tell me the best way to do this?"

Pre-diabetes is the condition that occurs when one's blood glucose levels are higher than normal but not quite high enough for to be diagnosed as diabetes.

Losing even a small amount of weight (5-10 percent of total body weight) through diet and moderate exercise, such as walking or riding a bicycle (ie. 30 minutes a day, 5 days a week) can make a huge difference). A loss of just 10-15 lbs can make a huge difference. If you have pre-diabetes, you are at a 50% increased risk for heart disease or a stroke.

*Integrate more fruits, vegetables, and high fiber foods into your diet.
*Substitute any whole or full fat milk or cheeses with ones of lower fat or fat free varieties.
*Drink water (flavor it with a lemon or lime wedge) and eliminate any caloric beverages (i.e. soda, flavored sweetened beverages). Avoid diet sodas.
*Substitute white flour products and white rice with ones of whole grain varieties. i.e. Whole Wheat Pasta, Brown Rice, Whole Grain Bread.
*Introduce whole grains into your diet such as quinoa, amaranth, and millet.
*Watch your portion sizes.

Source: American Diabetes Association

Question of the week: Blood Sugar Numbers

The following question was submitted by one of my readers, "I was just told I am type 2 diabetic. My doctor told me to try to control by numbers by diet. I have noticed my blood sugar is high in the morning before I have eaten. Could you explain why?

There are several reasons why your blood sugar would be high in the morning before you have eaten. There is something called the "dawn effect," also called the "dawn phenomenon," which is a term used to describe an abnormal early-morning increase in blood sugar (glucose) — usually between 2 a.m. and 8 a.m. — in people with diabetes.

Researchers believe it's due to the natural overnight release of hormones — including growth hormones, cortisol, glucagon and epinephrine — that increase insulin resistance.

High morning blood sugar may be caused by other things. Some of the possible causes may be insufficient insulin the night before, incorrect medication dosages or eating carbohydrate snacks at bedtime may cause blood sugar to be elevated in the morning. When necessary, checking your blood sugars once during the night — around 2 a.m. or 3 a.m. — will help you and your doctor to determine if you have the dawn phenomenon or if there's another reason for an elevated morning blood sugar reading.

Based on the blood test results, your doctor may recommend one of the following options to prevent or correct high morning blood sugar levels:

* Not eating a carbohydrate snack at bedtime
* Adjusting your dosage of medication or insulin
* Switching to a different medication
* Using an insulin pump to administer extra insulin during early-morning hours

Source: The Mayo Clinic