Question of the week: Not All Starches Are Created Equal

A reader sent the following question for discussion on this blog: "I have type 2 diabetes and am confused about carbohydrates. Are all starches out completely? "

Starches are complex carbohydrates - although starches are easy to digest, however your body doesn't digest cellulose which is a major component of dietary fiber. Starches do not need to be eliminated from your diet as long as you watch your portion sizes and stick to foods that are nutrient dense: meaning high in fiber, vitamins, and minerals. The higher the fiber content of the food, the longer you will feel satisfied.

Good starch sources include, but are not limited to, brown rice, beans and legumes, multi or whole-grain bread, quinoa, whole wheat pasta, oatmeal, fruits and vegetables. To learn more about the benefits of dietary fiber visit the Mayo Clinic's website:http://www.mayoclinic.com/health/fiber/NU00033

Question of the week: Exercise?

The latest question submitted by one of my readers is: "I have been diagnosed as pre-diabetic. The doctor has not put me on any medication, but would like me to lose weight and watch my diet. I'm not sure how much or how often I should be exercising. Could you give me some tips?

Implementing exercise into your daily lifestyle is a wonderful thing whether you were diagnosed as "pre-diabetic" or not. You will look and feel better in no time! Not only will you find that daily exercise is helpful with losing weight, but you also will feel better physically and mentally as well!

Some of the possible health benefits from daily exercise include:
* lower your blood glucose, blood pressure and bad cholesterol (LDL) levels
* raise your good cholesterol (HDL)
* improve your body’s ability to use insulin
* lower your risk for heart disease and stroke
* keep your heart and bones strong and joints flexible
* lower your risk of falling and breaking bones
* help you lose weight and reduce body fat percentage
* give you more energy and reduce stress levels

Physical activity also plays an important part in the prevention of type 2 diabetes. A major Government study called the Diabetes Prevention Program (DPP), demonstrated that even losing a small amount of weight (i.e. 5 to 7 percent, 10 to 15 pounds for a 200 lb. person) can delay and/or possibly prevent the onset of type 2 diabetes. The participants in this study used both diet and exercise to lose weight.

My suggestion is to set a goal of 30 minutes of exercise, 5 days a week. Brisk walking is a great way to achieve this.

If you can get a "walking partner" it can make it a fun event. If you don't currently exercise, start small - try walking every other day until you are able to build up to your goal.

Other suggestions would be to get a pedometer, and strive for a minimum of 10,000 steps daily and/or keep an exercise journal (or mark the calendar that you use daily) with your exercise achievements. It can be a motivational factor.

Sources: National Institutes Of Health

Question of the week: Candies and Diabetes

The following question was posed by a reader, "I have type 2 diabetes. I'm kind of addicted to jawbreaker candy (especially fireballs). How harmful is it to eat these candies and what alternatives should I try... Is fruit a good alternative?"

Fruit is definitely a good alternative - in addition to the vitamins, minerals, and fiber it contains (as compared to candy), you will be allotted a larger serving for the same amount of calories and carbohydrate grams.

If you really have a craving for candy, look for sugar-free varieties. A piece of sugar-free gum, or sugar-free puddings or gelatins may also satisfy your sweet tooth. Sugar alcohols (which are sometimes found in sugar-free candies) may cause gastro-intestinal distress if consumed in large quantities so be aware.

Question of the week: Healthy Breakfast Ideas?

The following question was submitted by a reader, "I have type 2 diabetes and am having trouble with breakfast. It seems so many breakfast foods are high in carbs. Could you give me some breakfast ideas that are diabetic friendly?"

I'm sure you have heard that "breakfast is the most important meal of the day" and it is true. It can set the mood for an entire day so it is important not to skip it. Skipping it may lead to blood sugar fluctuations as well as binging later in the day.

Many of these breakfast ideas are quick or even can be prepared in advance:

*Hardboiled egg
*Egg Salad made with low fat mayo and mustard
*Plain Yogurt with sliced almonds
*Cottage Cheese on Whole Wheat/Multi-Grain Toast
*Cottage Cheese with Tomatoes or Fresh Fruit
*Whole Wheat or Multi-Grain Toast with All-Natural Peanut Butter
*Multi Grain Waffle with Peanut Butter or Cottage Cheese.

When you have a little extra time....

*Veggie Egg White Omelet (tomatoes, peppers, onions) with Salsa
*Scrambled Eggs with either turkey sausage or turkey bacon (or veggie sausage/bacon)
*Cooked eggs with avocado and black beans
*Steel Cut Oatmeal Sprinkled with Sliced Almonds (or other nut meats)
*Multi-Grain or Low Carb Tortilla filled with Low/NonFat Cheese and Veggies
*Turkey Sausage with Sauteed Veggies

With any choices that you make - be mindful of your portion sizes and choose whole wheat or multi-grain options when possible.

Question of the week: Fruit Juices vs whole fruit?

The following question was submitted by one of my readers, "I am worried because I was just diagnosed with diabetes. I drink freshly squeezed orange juice three times a week. Does orange juice contain too much sugar and is it advisable for a diabetic to drink juice?"

First, since you were just diagnosed with diabetes, I would suggest that you make an appointment with a Registered Dietitian or a C.D.E. (contact your local hospital)to help you develop a meal plan as well as answer any questions and concern you have regarding your new diagnosis.

To answer your question, just a 4 oz glass of juice contains approximately 60 calories and 15 grams of carbohydrate. It is easy to consume more than 4 oz in a sitting. Fruit juices will raise your blood sugar at a rapid pace as well. Juice is best used only to help with hypoglycemia (low blood sugar).

I advise that you eat a fresh orange instead of the orange juice. It contains more fiber and takes longer to eat. For these reasons, the whole fruit will leave you feeling satisfied for a longer period of time. Portion control is easier as well.

If you are really missing the orange flavor in a liquid form, I would suggest taking a cool glass of water and adding some orange slices to it. This will flavor your water without all the added calories and sugar.

Question of the week: What is low carb and low sugar?

A reader emailed the following question, "I have been diagnosed with pre-diabetes and a friend told me I should eat low carb and no sugar. What is considered to be low carb and low sugar in specific numbers?"

With pre-diabetes it is important to eat a balanced diet that includes carbohydrates, proteins, and fats. Your carbohydrates need to be distributed throughout the day and they should complex in nature and nutrient dense.

Some examples of complex carbohydrates are found in legumes, whole grains, and "starchy" vegetables. Other "good" carbohydrates include whole fruits, low fat/skim milk, and milk products. The "simple" or bad (empty) carbohydrates that should eliminate are the ones containing white sugar (cookies, cake, candies),white flour, white rice, (regular pasta, white bread), syrups, table sugar, soda, and fruit juices.

The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams. Your brain uses an average of 130 grams carbohydrate daily at minimum to function. This number doesn't include the rest of the parts of your body that need carbohydrates to function optimally!

In addition to eating a balanced diet with complex carbohydrates, it is important to include regular exercise and weight loss if necessary. Visit the following link for more information and tips to help prevent Diabetes: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices.html. I suggest visiting a CDE (Certified Diabetes Educator) and or a Registered Dietitian.

Question of the week: How do I deal with cravings?

A reader has posed the following question for the blog: "I am very new to the diabetes lifestyle. I have started working out and so far have dropped 8 pounds (I have about 100 pounds still to lose). I am excited about the weight loss so far, but I am scared that I won’t drop the weight and that I will slip somehow. Can you offer any advice in regards to cravings (I have a big sweet tooth and enjoy greasy foods such as burgers and fries)?"

First, congrats on your weight loss! Keep positive - healthy weight loss occurs with a loss of approximately 2 - 3 lbs. weekly and you want to make changes that you will stick in order to maintain your healthier weight.

Exercise is key to a healthier lifestyle and will help you maintain. Building lean body tissue will help you increase your metabolism. As you feel better and see your results it will keep you motivated and prevent you from slipping.

It is imperative that you are not skipping meals or limiting food so excessively that you end up binging later on. Keep in mind that generally, sweets can be very high in calories, fat, and carbohydrates without offering much else nutritionally. If you are unable to save them for special occasions, sometimes giving in to a small bite may relieve your craving.

As far as cravings go, I try to look for healthier substitutes for the things that I crave. For example, I love sweets as well. I have found several products that I use for when those cravings come that I can have in lieu of full fatty/high caloric options.

For example, I have found a product called Vita Tops, Vitamuffins, and Vita Tops. They come in different flavors include chocolate. They are only 100 calories, 1 gram of fat, and 6 grams of fiber. Under the Weight Watchers program they are equivalent to only one point. I feel like I'm having dessert without doing any major "damage". You can get a good deal on these ordering through Amazon and they keep in the freezer.

Peanut Butter is another one of my weaknesses. I just found and tried another product called PB2 by Bell Plantations. It doesn't contain any additives or preservatives, and it is only 45 calories, 1.5g of fat, low in sodium, and a good source of protein for 2 tbsp. See http://www.bellplantation.com/nutrition. It is powdered peanut butter that you add water too. Tastes amazing. It's a little on the pricey side but I find it is worth it as I can enjoy my peanut butter without the extra fat and calories.

Other sweet treats or craving foods I try to purchase in packages that are pre-portioned to keep me from overdoing it. This way I can have a little bit and not go overboard. I also try to limit my snacks to 150 calories max.

Regarding your cravings for fast food, if you must indulge try ordering from the children's menu. The portions are much more reasonable.

Skip the bun on a single patty burger or grilled chicken sandwich and add extra lettuce, tomato, onion, and pickles. Make your own fries at home by slicing a baked potato (brush it with a little bit of olive oil) and putting it in the oven to crisp up. If you feel you must have their fries - order the kid size and split them with a friend.

As with anything you eat, make sure to watch your calories and carbohydrates and make sure they fit into your personal meal plan.