Diabetes and the Holidays

Below is a link to our most recent newsletter that includes tips for holiday celebrations and an Artichoke Dip recipe.

GlucoMenu Holiday Newsletter

Remember to include exercise and be mindful of portion sizes while celebrating with family and friends. Happy Holidays!

Holiday Weight Gain?

Holiday weight gain: fact or fiction?

Here is an interesting study that shows the average person gains about 1 pound during the holiday season (however some gain as much as 5 pounds).

Holiday Weight Gain Study

GlucoMenu Beverage Guide

Ever wonder what beverages you can drink if you have diabetes? Here is a link to the GlucoMenu Beverage Guide which contains over 150 Diabetes Friendly Beverages. This list was created since many people with diabetes struggle with what beverages they can consume without having much effect on their blood sugar.

GlucoMenu Beverage Guide

Thanksgiving & Diabetes

Our most recent newsletter includes a Pumpkin Pie recipe for Thanksgiving:

GlucoMenu Newsletter

Remember to include some exercise on Thanksgiving to balance the festivities. Have a great Thanksgiving!

Diabetes Self-Management Study

We've been conducting a Diabetes Self-Management Study over the past several weeks and I wanted to share some preliminary results... ALL study participants have lost weight! I am proud of everyone's hard work and find it really motivating when I see the updates each week.

Here's a link to more information about the study:

http://GlucoMenu.com/new_research/study/diabetes_study.asp

Diabetes & Stevia Sweetener?

Here is a question I recently received from someone with diabetes:

Q: I was wondering if Stevia sweeteners are safe with someone who has diabetes? I was recently diagnosed as having diabetes.

A: An extract from the stevia plant called rebiana has recently been approved by the Food and Drug Administration. This sweetener contains little or no calories.

Brand names for rebiana include Truvia and PureVia. Rebiana will be found in products such as beverages as well as in single serve packets.

The American Diabetes Association’s website lists Stevia, Saccharin, Aspartame, Acesulfame potassium, and Sucralose under the subject of Low Calorie Sweeteners.

You can learn more by visiting GlucoMenu.com

Diabetes Self-Management Study

We are currently conducting a study among those with Pre-Diabetes and Type 2 Diabetes who are interested in taking a more active role in their own health care...

You can learn more by visiting:

http://GlucoMenu.com/new_research/study/introduction.asp

High Cholesterol & Diabetes

Here is a question I recently received from someone with diabetes:

Q. In addition to having diabetes, I have high cholesterol. What can I order?

A. “If it has eyes, it has cholesterol.” Cholesterol is only found in animal products. Plant foods will not contain cholesterol and may contain fiber which can be helpful in lowering cholesterol as well as making you feel full. Here are a few tips to help guide you when ordering:

• choose baked or grilled skinless chicken breast or seafood instead of high fat meats,
• opt for egg whites instead of whole eggs to eliminate the yolk (the source of cholesterol and fat in an egg),
• select healthier fats such as olive or canola oil instead of butter or margarine,
• choose baked or steamed vegetables instead of fried foods,
• ask for sauces to be served on the side to limit high fat cream and cheese sauces,

Be sure to ask your server how foods are prepared. Choose items that are grilled, baked, steamed, or roasted to limit added fat.

You can read more by visiting GlucoMenu.com

Can you reverse type 2 diabetes?

Here is a question I recently received from someone with Type 2 Diabetes:

Q. Can you reverse diabetes? My husband was diagnosed with type 2 diabetes a few months ago.

A. No, type 2 diabetes cannot be reversed, but complications can be minimized with good blood sugar control. There are many things you can do to control blood sugar.

• Eating right to support blood sugar control and a healthy body weight. This includes reading food labels, spreading carbohydrates evenly throughout the day, and reducing fat.
• Exercise for overall health and improved insulin sensitivity. Set aside time to exercise everyday.
• Weight loss if overweight. Current research indicates a 5-10% weight loss can help with tighter blood sugar control.
• Testing blood sugar and taking medications as needed.

The good news is that people can take control of their diabetes by eating right, exercising on a regular basis, and testing blood sugar. Good blood sugar control starts with you!

You can read more by visiting: GlucoMenu

Diabetes and Fruit Juice?

Here is a question I received from someone with diabetes:

Q: I am not a great water drinker and tend to go for the juices. Frozen orange juice and canned apple juice are two of my choices. Is frozen orange juice considered sugar free?

A: Fruit juices are definitely NOT sugar free. Juice tends to be one of the quickest ways to increase blood sugar.

• Instead of juices, you might look at sugar free drink mixes containing little or no calorie (Crystal Light, Sugar Free Kool-Aid, Diet Soda, etc.)
• Add a lemon, lime, or orange wedge to cold water to add flavor.
• Limit beverages with caffeine as these actually deplete the body of water.

You can also visit Food Picker on GlucoMenu for an analysis of several popular beverages (as well as thousands of foods).

You can read more by visiting GlucoMenu.com

Diabetes and High Blood Pressure

Here is a question I recently received from someone with diabetes:

Q. What should I order when eating out to limit sodium? In addition to having type 2 diabetes, I have high blood pressure.

A. Limiting sodium when dining out can be challenging. It is important to ask questions about how items are prepared. Here are some tips to help guide you when ordering:

• choose baked or grilled lean meats (such as skinless chicken or turkey breast) over smoked, cured, or processed meats (such as ham or bacon),
• ask that foods are not salted when being prepared,
• request sauces on the side to help limit sodium,
• ask that foods are seasoned only with herbs or spices that are salt free,
• order fresh vegetables when possible since canned or frozen items may contain added sodium.

You can read more by visiting GlucoMenu.com

Avoiding Over Snacking & Diabetes

Here is a question I recently received from someone with diabetes:

Q. I am a student and I'm home all day alone so I get bored and want to munch. Also, I'm going from a very large calorie daily intake to only 1200 calories a day (which is what my doctor told me to do but haven't been able to stick with). Do you have any tips on how to get through the day without creeping into the kitchen?

A. It can be very difficult being at home alone with the temptation of eating. It does take time for your body to adjust to a lower calorie level. Stick with it though, you will get used to the smaller portions. A few suggestions...

1. Try drinking water throughout the day. I find ice water with a small wedge of lemon, lime or orange helps to curb my appetite in between meals. You could also choose other low calorie/low carbohydrate drinks such as Crystal Light, diet soda, coffee or tea, etc.
2. The American Diabetes Association lists sugar free gelatin as a free food. This may help to curb your appetite as well.
3. If you absolutely need a snack, choose non-starchy raw vegetables. Choose raw broccoli, cauliflower, celery, etc. These vegetables are low in calorie but high in fiber and will help you to feel full longer.
4. Some people find chewing sugar free gum helps to curb their appetite as well.
5. Slow down when eating. It takes a little bit of time for your brain to realize that your stomach is full.
6. Try "distractions" such as gardening, reading, working on the computer, visiting with friends, house cleaning to keep your mind off food and the kitchen.

You can read more by visiting GlucoMenu.com

High Blood Sugar and Diabetes

Here is a question I recently received from someone with diabetes...

Q. I noticed right after lunch I get really tired. I try and walk for 10 minutes and it seems to help. Any suggestions?

A. Some people experience sleepiness an hour or two after eating if their blood sugar is running high. Test your blood sugar before and after eating lunch. If your blood sugar is high after lunch, consider:

• measuring portion sizes to confirm the amount you are eating, and if portion sizes are correct,
• cutting back the carbohydrate in the lunch meal (for instance if you normally eat 8 crackers with your lunch, cut back to 4-5) to see if there is a difference in your sleepiness.

Exercise does tend to improve alertness so walking can help as well. I would also suggest speaking with your doctor to see if he or she has any recommendations because diabetes care is specific to each individual (e.g. medications, other health issues, etc).

You can learn more by visiting GlucoMenu.com

When to Exercise?

Here is a question I recently answered from someone with diabetes...

Q. Am I understanding correctly that one needs to exercise after eating during the day? For instance, I notice that in the Food Picker section, you talk about how long one would walk to work off the amount of calories just eaten. Can you comment on that?

A. With regards to exercise suggestions in the Food Picker section, we show the duration of exercise just to illustrate the energy required to burn off the food or beverage selected (e.g. tells you how far you have to walk if you choose this item).

While its certainly a good idea to exercise each day, when you exercise is up to your personal preference and whether your doctor suggests a certain time. Probably the best time to exercise is a time of day that you can make consistent.

I tend to do better exercising in the morning since it helps to energize my day. Some people like to exercise at the end of their day or after work to help reduce stress levels. Others like to exercise mid day during lunch.

The key is to exercise every day!

You can read more Diabetes Q&A by visiting GlucoMenu.com

Other Carbohydrate & Diabetes

Here is a question I recently answered from someone with diabetes wondering about "Other Carbohydrate":

Q. I've noticed General Mills MultiGrain Cheerios and several other products list "Other Carbohydrate? on their nutrition facts label. What is "other carbohydrate" and why aren't they included in the total carbohydrate count?

A. The amount of Other Carbohydrate is included in the Total Carbohydrate listed on the food label.

Other carbohydrate includes items such as complex carbohydrate without fiber.

You will notice the Multigrain Cheerios label lists 23 grams total carbohydrate. Just below that, it lists 3 grams dietary fiber, 6 grams sugars, and 14 grams other carbohydrate.

These 3 types of carbohydrate add up to 23 grams (which is the total carbohydrate listed).

You can read more Diabetes Q&A by visiting GlucoMenu.com