Diabetes & Alcohol

Here is a question I received from someone with diabetes wondering about whether they could still consume alcohol:

What are your comments about having a couple of glasses of red wine with supper? Cheers!

Answer: Having diabetes does not mean you have to give up alcohol, so long as your alcohol consumption is in moderation.

Moderation in alcohol terms equates to having 1 or less alcoholic beverage each day if you are a woman and 2 or less alcoholic beverages each day if you are a man.

You’ll also want to speak with your doctor about whether consuming alcohol is acceptable considering your specific health issues and medications you are taking.

Some research supports alcohol having protective benefits against heart disease. This is controversial because alcohol can be harmful as it increases risk for some cancers and adds empty calories to the diet.

Alcohol generally reduces blood sugar and can lead to hypoglycemia. Judgment can be affected when drinking and one may not be aware of hypoglycemic symptoms due to impairment from overindulging.

If you are going to have a drink, it is recommended you do so with a meal. Food aids in delaying absorption of alcohol.

You can learn more about diabetes by visiting the following link:

http://glucomenu.com/

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu Newsletter from November 30 - December 6, 2009. It includes a turkey panini recipe and diabetes related topics including grocery shopping, risk factors, and more.

http://www.glucomenu.com/newsletter/09/4709/

Diabetes & Fiber

Here is a question I received from someone wondering about fiber and diabetes:

What do you think of ground flax seed to enhance the fiber in my diet? I was told that it would help with my constipation too.

Answer: Why not just adopt a diet that is high in fiber? Focusing on a variety of high fiber foods will offer the benefit of additional vitamins and minerals as well.

The ground flax seeds we have encountered contain 4 grams of fiber per ounce but also contain 14 grams of fat.

You should talk with your doctor or dietitian about what type of foods to include in your diet to increase fiber and alleviate constipation.

Most people should strive to consume 25-35 grams of dietary fiber each day. What do you think of ground flax seed to enhance the fiber in my diet? I was told that it would help with my constipation too.

You can learn more about diabetes and diet by visiting the following link:

http://glucomenu.com/new_research/default.asp

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu newsletter from November 9-15, 2009. It includes a Mushroom Rice Soup recipe as well as a Diabetic Beverage Guide:

http://www.GlucoMenu.com/newsletter/09/4409/

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu newsletter from October 19-25. This newsletter features the below breakfast burrito as well as information on blood sugar ranges.

GlucoMenu® Breakfast Burrito

Recipe Ingredients:
1/4 cup egg substitute
1/4 cup bell pepper, diced
1/4 cup red onion, diced
1/4 cup mushrooms, sliced
1/2 oz. low sodium mozzarella cheese
1 Mission low carb soft taco size tortilla

Recipe Directions:
1. Pour egg substitute into non-stick skillet. Begin to cook on medium heat.
2. As eggs begin to solidify, add vegetables and cheese and gently fold mixture. Continue to heat until eggs are cooked.
3. Serve mixture on tortilla.
4. Makes 1 burrito.

Nutrition Facts per serving:Calories: 223, Carbohydrate: 23 g, Fiber: 12 g, Fat: 7 g, Protein: 18 g, Sodium: 445 mg

http://www.glucomenu.com/newsletter/09/4209/

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu Newsletter from October 12-18, 2009. It includes the below granola recipe and diabetes related topics including glucose tolerance test, sugar, and more.

GlucoMenu® Cranberry Almond Granola

Recipe Ingredients:
1/4 cup wheat germ
2 t. brown sugar
2 T. honey
1 t. vanilla extract
2 T. canola oil
2 T. water
1 t. ground cinnamon
1 3/4 cup dry oatmeal
1/4 cup chopped almonds
1/4 cup dried cranberries

Recipe Directions:
1. In mixing bowl, combine oats and wheat germ, set aside.
2. Blend water, cinnamon, brown sugar, honey, oil, and vanilla.
3. Stir cinnamon mixture into oats.
4. Spread mixture onto large, shallow pan.
5. Bake at 275 degrees for 30 minutes, stirring every 10 minutes.
6. Add cranberries and almonds and continue to bake for an additional 10 minutes.
7. Cool and store in air tight container.
8. Makes five servings.

Nutrition Facts per serving:Calories: 262, Carbohydrate: 36 g, Fiber: 5 g, Fat: 11 g, Protein: 7 g, Sodium: 2 mg

http://www.glucomenu.com/newsletter/09/4109/

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu Newsletter (October 5-11, 2009). Included in this week’s newsletter is the below Turkey Rice Soup recipe as well as information on sweeteners, and diabetes treatment.

GlucoMenu® Turkey Rice Soup

Recipe Ingredients:
6 oz. roasted skinless, boneless turkey breast, diced
3 cups fat free, reduced sodium chicken broth
1 cup water
1/3 cup dry wild rice
1/4 cup onions, diced
2 celery stalks, diced
1/2 cup carrots, sliced
1 T. garlic, minced
1 t. black pepper
1 t. dried thyme

Recipe Directions:
1. In a large pot, simmer rice, onion, garlic, celery, and carrot in broth and water. Simmer for 30 minutes.
2. Add turkey, pepper, and thyme. Cover and allow to simmer for an additional 20 minutes or until rice is tender.
3. Serve.
4. Makes 4 servings.

Nutrition Facts per serving:
Calories: 140, Carbohydrate: 15 g, Fiber: 2 g, Fat: 1 g, Protein: 18 g, Sodium: 464 mg

http://www.glucomenu.com/newsletter/09/4009/

Diabetes & Weight Loss

Here is a question I received regarding how to lose weight:

How do I lose 60 pounds in 6 months? What things should I be considering before going ahead? Any info much appreciated. I am very grateful for your help. Thanks.

Answer: Its great that you are interested in reaching a healthy body weight. Those with a healthy body weight will have a reduced risk for diabetes, high cholesterol, high blood pressure and heart disease.

You will want to make sure you are eating a balanced diet with sufficient nutrients.

First, talk with your doctor about your weight loss goals and discuss how much weight your doctor recommends losing. Ensure that you do not have any health issues that need to be addressed. Also, discuss exercise with your doctor.

While it seems appealing to lose weight quickly, the general rule of thumb for safe weight loss is 1 to 2 pounds per week.

Here are some tips to help you with your weight loss:

• Increase your activity! The more you move, the more calories you burn. You might choose structured activities such as joining an intramural team sport or taking exercise classes. Also, simple day-to-day choices increase activity such as taking the stairs instead of the elevator, going for a walk instead of watching TV, or walking the golf course instead of using a golf cart.
• Cut out sodas and other sugary beverages. These beverages pack a lot of calories without offering other nutrients. Choose water or other low calorie, low sugar beverages (such as Crystal Light, etc.).
• Limit empty calorie snacks such as chips, cookies, cakes, etc.
• Get your whole family involved. When everyone is eating healthy & exercising, temptation to overeat or choose empty calorie foods is lower.
• Increase your fiber intake. Fiber is naturally found in grains, vegetables and fruits. One of the benefits of fiber is that it helps to keep you full longer.
• Focus on whole grains instead of refined flour foods. Choose whole grain bread over white bread, select brown rice over white rice, and choose whole grain cereal instead of sugar ones.
• Include vegetables and fruits in your diet as snacks as well as part of meals (choose whole vegetables and fruits over juice).
• Include low-fat dairy products and lean protein sources.
• Watch portion sizes of high fat foods such as salad dressing. Limit other high fat foods such as fried foods, butter, etc.

Stay motivated and remember it takes time to lose weight just as it takes time to gain weight. You can do it!

GlucoMenu Newsletter

A link to the GlucoMenu Newsletter from September 28 - October 4, 2009 is below. Included in this newsletter is the below Carrot Raisin Muffin recipe along with information on diabetes & omega-3 fats, and more.

GlucoMenu® Carrot Raisin Muffins

Recipe Ingredients:
1 1/3 cup wheat flour
1/2 cup all purpose flour
2 t. baking powder
1/2 t. ground nutmeg
1/2 t. ground cloves
1/2 t. ground cinnamon
1/2 cup egg substitute
8 fl. oz. lowfat buttermilk
3 T. canola oil
1/2 cup unsweetened applesauce
2 T. honey
1 t. vanilla extract
1 1/2 cup shredded carrot
1/3 cup raisins
1/4 cup chopped walnuts

Recipe Directions:
1. Combine flours, powder, nutmeg, cloves, and cinnamon in a mixing bowl. Set aside.
2. In medium mixing bowl, mix egg substitute, buttermilk, oil, applesauce, honey, and vanilla. Stir egg mixture into flour mixture.
3. Stir in carrots, raisins, and walnuts.
4. Spoon batter into non-stick muffin pan.
5. Bake at 400 degrees for about 20 minutes or until inserted toothpick comes out clean.
6. Makes 8 muffins.

Nutrition Facts per muffin: Calories: 244, Carbohydrate: 36 g, Fiber: 4 g, Fat: 9 g, Protein: 8 g, Sodium: 169 mg

http://www.glucomenu.com/newsletter/09/3909/

Pre-Diabetes newly diagnosed

Here is a question I received regarding someone who was recently diagnosed with Pre-Diabetes:

The doctor told me that my blood tests show that if I do not change my ways I will be diabetic no later than next year, 2 years at the very most. I guess the only good news is my cholesterol is low and my LDL and HDL are in the right limits.

I gave up smoking and just started throwing food in mouth instead. But it has been the last few years that I have been fighting depression and weight gain, so I've really got myself into a mess now. So, if you think your plan can help, it's not if I don't know that what I eat is not good for me. A lot of it is I am tired after working all day at the computer and the stress of my job sometimes is overwhelming.

What do you suggest?

Answer: It certainly sounds like you are motivated!

Pre-Diabetes is unique in that weight loss, following a healthy diet to support weight loss, and regular physical exercise can help to delay onset of type 2 diabetes (National Diabetes Prevention Program).
Here's a link for more information about Pre-Diabetes:

Pre-Diabetes Information

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu newsletter. This week's newsletter includes a Turkey Panini recipe, diabetes & sweeteners and much more.

http://www.glucomenu.com/newsletter/09/3809/

Diabetes & Gluten?

Here is a question I received from someone about whether they should avoid gluten products:

Should I be eating gluten free products? How do I know if I am allergic to a food item?

Answer: There is no reason to eliminate gluten unless you have an allergy or intolerance to it. Some research shows that those with type 1 diabetes are at greater risk for Celiac disease.

Celiac disease is an autoimmune disorder in which the lining of the small intestine is damaged. Gluten (a protein found in wheat, barley, and a few other grains) triggers this. Symptoms of Celiac disease may include abdominal cramping, diarrhea, fatigue, anemia, and weight loss.

Celiac disease is different from a gluten allergy.

Prior to eliminating gluten in your diet, discuss your concerns with your doctor. Ask your doctor about being tested for Celiac disease and also ask about whether you should be tested for a gluten allergy.

Diabetes & Hunger

Below is a question I received from someone wondering about ravenous hunger and diabetes:

Lately, I have had difficulty controlling my eating and my sugar has been elevated. I find myself, always, hungry and most of the time ravenous. I need some good advice.

Answer: Excessive hunger can be a symptom of hyperglycemia. Other symptoms include excessive thirst, frequent urination, and blurred vision. Talk with your physician about your elevated blood sugar levels and excessive hunger to evaluate whether adjustments in your treatment should be made.

After speaking with your doctor, you may also want to speak with a dietitian about including foods in your meal plan that keep you satiated (feeling full or satisfied).

Foods with fiber, protein, or fat tend to make you feel full for a longer period of time and may curb hunger. Fibrous foods include vegetables, whole grains, beans and legumes, and fruits (whole fruits not juice). Lean protein foods include poultry, seafood, lean meats, and low fat cheese. Heart healthy fats include nuts, olive oil or canola oil (use caution with fats especially if you are trying to lose weight).

Diabetes & Fruit

People with diabetes often wonder about whether fruit is ok to eat. Here is question I received about which fruits are lower in sugar:

I have Type 2 diabetes. I need to know which fruits are lower in sugar. Which ones would be a better choice for me to eat?

Answer: It is important when choosing fruit to pay attention to portion sizes. You might measure out portions at the beginning to get an idea of a portion.

One small apple, 3/4 cup of berries, or 1 cup of melon is a serving of fruit.

Choose whole fruit over fruit juice more often. Whole fruit contains fiber and may not be absorbed into your bloodstream as quickly compared to fruit juices.

As whole fruits become more processed (juiced, pureed, mashed) there is potential for greater impact on blood sugar as a result of less fiber.

GlucoMenu Newsletter

Here is a link to our most recent newsletter. This week's newsletter includes a lemon muffin recipe, carbohydrate versus sugar, and much more:

GlucoMenu Newsletter September 14-20, 2009

Diabetes & Glucose Tolerance Test

Below is a question I received about glucose levels.

My glucose tolerance test was at 105 - how high/low is that compared to acceptable levels?

Answer: It depends on what type of test you had (was it a fasting glucose test or an oral glucose tolerance test?). If it was a Fasting Plasma Glucose test, a glucose level of 100-125 indicates pre-diabetes. Your doctor will have the test results and be able to answer questions specific to you.

The American Diabetes Association states the following:

"In order to determine whether or not a patient has pre-diabetes or diabetes, health care providers conduct a Fasting Plasma Glucose Test (FPG) or an Oral Glucose Tolerance Test (OGTT). Either test can be used to diagnose pre-diabetes or diabetes. The American Diabetes Association recommends the FPG because it is easier, faster, and less expensive to perform.

With the FPG test, a fasting blood glucose level between 100 and 125 mg/dl signals pre-diabetes. A person with a fasting blood glucose level of 126 mg/dl or higher has diabetes.

In the OGTT test, a person's blood glucose level is measured after a fast and two hours after drinking a glucose-rich beverage. If the two-hour blood glucose level is between 140 and 199 mg/dl, the person tested has pre-diabetes. If the two-hour blood glucose level is at 200 mg/dl or higher, the person tested has diabetes."

People Using GlucoMenu

Here is some feedback I received this week from a customer using GlucoMenu.

"Your program is great! No more wondering what to have for dinner! I am eating so healthy and enjoying it!

My family has joined me to be supportive and like the menus too. We are all losing weight!

My grocery bill has also been reduced. I am a new diabetic and really depend on your menus. I was tested at the clinic lab a week after starting your program and my blood sugar, cholesterol, and blood pressure had all been reduced markedly.

I know I need to stay with this program! Thank you so much for the great work you are doing, Christine!"

Diabetes & Fiber

Here is a question I received about choosing foods that are good sources of fiber.

I am in the military and currently stationed in Kuwait. Although the meals are great, I have a hard time putting items together for a 1200 cal diet and I'm not sure of which items are the best for fiber. Please help.

Answer: Choosing whole grains instead of refined flour (wheat bread and brown rice instead of white bread and white rice for example), whole vegetables and whole fruits instead of juice can help increase fiber.

Fiber is a type of carbohydrate found in fruits, vegetables, and grains. Not only do fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:

• Delaying sugar into the blood stream – slows how quickly sugar goes into your bloodstream and therefore may reduce peaks of blood sugar levels,
• Reducing body weight – helps to make you feel full longer and may displace “empty calorie” foods,
• Reducing blood cholesterol – if you have heart problems or high cholesterol, eating high fiber foods may help to reduce your blood cholesterol levels,
• Alleviating constipation – helps to improve regularity.
  

Paying attention to nutrition facts on food labels and nutrition analysis when available for meals served can be helpful in counting calories and determining fiber content.

According to the American Diabetes Association, if a food contains 5 or more grams of fiber, you can subtract 1/2 of the grams of fiber from the total carbohydrate amount.

Diabetes & A1c test

Below is a question I received from someone with diabetes asking about their A1c level.

What should my A1c level be?

Answer: An A1c test is a blood test that reveals how your blood sugar has been over the past 2-3 months. This test can show high blood sugar you are not aware of as a result of blood sugar testing times. Strive for an A1c close to that of a healthy person (4-6%).

The American Diabetes Association recommends an A1c goal for those with diabetes of less than 7%. The American Association of Clinical Endocrinologists recommends an A1c goal for those with diabetes of less than 6.5%.

It is important to discuss blood sugar control goals with your doctor or diabetes educator so you know what to personally try to achieve. While you already have a primary care physician, you may want to see a specialist in diabetes (Endocrinologist). An Endocrinologist is medical doctor who specializes in diseases including diabetes.

Welcome!

My name is Christine and I am a Registered Dietitian and Certified Diabetes Educator.

I have always been interested in nutrition. When my dad was diagnosed with type 2 diabetes, I became interested in diabetes care as well. My grandfather also had type 2 diabetes. Research indicates family history of diabetes increases risk. Because of my family history with diabetes, I have a vested interest in the treatment and prevention of the disorder.

I started this blog for diabetes and nutrition related discussions. My hope is to discuss many diabetes topics to help with daily management. Please feel free to add your diabetes experiences, comments and questions.