5 foods peo­ple for­get con­tain car­bo­hy­drates

The Modesto Bee (Sunday) - - Explore - BY AL­LI­SON BOYD Boyd is a Reg­is­tered Di­eti­tian and Cer­ti­fied Di­a­betes Ed­u­ca­tor at Sut­ter Gould Med­i­cal Foun­da­tion.

At my prior job we served our clients with di­a­betes reg­u­lar ice cream. Now be­fore you start to gasp let me re­mind you a serv­ing of plain ice cream con­tains 23 grams of car­bo­hy­drates and a serv­ing of sher­bet con­tains 30 grams of car­bo­hy­drates.

What? So why are peo­ple with di­a­betes en­cour­aged to eat sher­bet in­stead of ice cream?

The an­swer is sim­ple. Ice cream con­tains more fat than sher­bet and most in­di­vid­u­als with di­a­betes need to watch their fat along with their car­bo­hy­drate in­take be­cause of their in­creased risk for heart dis­ease.

Man­ag­ing di­a­betes is a del­i­cate balanc­ing act. Eat too many car­bo­hy­drates and your blood su­gar goes out of whack. Eat too much fat and your heart is in dan­ger. I of­ten see peo­ple avoid healthy car­bo­hy­drate foods like fresh fruit, sweet pota­toes and peas to eat what they think are su­gar-free pro­cessed food. What these in­di­vid­u­als need to un­der­stand is su­gar free does not mean car­bo­hy­drate free.

Here are four foods most peo­ple with di­a­betes think they can eat in am­ple amounts and why they still need to be watch­ing their car­bo­hy­drate in­take: 1. Milk I remember one day when I was coun­sel­ing a woman who had an av­er­age blood su­gar of over 300mg/dl. Ac­cord­ing to the Amer­i­can Di­a­betes As­so­ci­a­tion, peo­ple with di­a­betes should aim for 80 to 130 mg/dl in the morn­ing (fast­ing) be­fore eat­ing or drink­ing and less than 180 mg/dl one to two hours af­ter meals ( post­pran­dial). (Note: Blood glu­cose tar­gets may vary. In­di­vid­u­als should con­sult with their doc­tors).

When we re­viewed her diet she looked like she was tak­ing in the proper amount of car­bo­hy­drates. Then a lit­tle voice in­side me de­cided to ask her if she drank so­das or juices in­stead of water. She proudly told me she avoided these bev­er­ages and drank milk be­cause it was "healthy". When I asked her how much milk she drank in a day she told me one gal­lon. BINGO! Milk con­tains 12 grams of car­bo­hy­drates or one car­bo­hy­drate ex­change per 8 ounce glass. What I have no­ticed in re­cent years is the 8 ounce drink glass is be­com­ing ob­so­lete. Please remember to in­clude milk as part of your car­bo­hy­drate in­take to avoid ex­ces­sive su­gar spikes.

2. Di­a­betic Liq­uid Sup- ple­ments.

This is a tip for peo­ple who en­joy liq­uid sup­ple­ments. Most pop­u­lar di­a­betic liq­uid sup­ple­ments con­tain 16 to 26 grams of car­bo­hy­drates de­pend­ing on the fla­vor. Now most stan­dard sup­ple­ments con­tain be­tween 33 to 44 grams of car­bo­hy­drates. What the com­mer­cials and sales­peo­ple fail to tell their clients with di­a­betes is these sup­ple­ments also con­tain more fat. Di­a­betic sup­ple­ments con­tains 7 to 9 grams of fat per 8 ounce bot­tle com­pared to 2 to 4 grams of fat in the stan­dard liq­uid sup­ple­ment. Fat de­creases the ab­sorp­tion of car­bo­hy­drates and this would be no prob­lem un­less the per­son with di­a­betes has heart prob­lems. Also, di­a­betic sup­ple­ments are more ex­pen­sive so drink­ing less of the reg­u­lar sup­ple­ment may be a prac­ti­cal choice.

3. Di­a­betic cook­ies and candy.

I re­cently went to a shop­ping web­site to look at the cost of su­gar-free cook­ies. These cook­ies av­er­age about $10 per box. Like the di­a­betic liq­uid sup­ple­ments, di­a­betic cook­ies still con­tain car­bo­hy­drates and have more fat than reg­u­lar cook­ies. Fruit is a health­ier op­tion, but if you ab­so­lutely crave cook­ies, spare some ex­tra time and make your own cook­ies from scratch. Your pock­et­book and your waist­line will thank you. 4. Su­gar-free yo­gurt. Yo­gurt con­tains a nat­u­rally oc­cur­ring su­gar called lac­tose and just like the above items, yo­gurt con­tains car­bo­hy­drates. A car­ton of plain yo­gurt typ­i­cally has the same amount of car­bo­hy­drates as su­gar-free fruited yo­gurt. If you love fruited yo­gurt try adding ex­tra fruit to plain yo­gurt. If money is an is­sue, you can eat 4 ounces ver­sus 8 ounces of reg­u­lar fruited yo­gurt giv­ing you the same amount of car­bo­hy­drates. 5. Beans. Beans are def­i­nitely con­sid­ered a healthy food item. Beans con­tain fiber to keep your bow­els mov­ing along with am­ple vi­ta­mins and min­er­als. Most Amer­i­cans con­sume half as much of the rec­om­mended 20 to 30 grams of fiber per day. How­ever, if you have di­a­betes, you need to remember beans also con­tain car­bo­hy­drates when added as a part of your meal.

If you find this in­for­ma­tion con­fus­ing, the best ad­vice of the day is to read the la­bel. The la­bel will tell you the to­tal car­bo­hy­drate and to­tal fat con­tent. The la­bel will also tell you the serv­ing size of the prod­uct.

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