Healthy Eating With Diabetes: At a Glance

Can I eat sweets or do I have to give up sugar?

Sweets and sugar can still be a part of your eating plan. Eating sweets and sugar did not cause your diabetes, a fact we used to think was true. You can learn to fit sweets into your meal plan if that is important to you and still control your blood glucose (sugar) level. Sugar has the same effect on your blood glucose (sugar) as many other foods such as bread, potatoes and pasta. You can learn to substitute small amounts of sweets for some other foods and still keep your blood glucose in control.

Will I still be able to eat out?

Yes, you can still enjoy eating out with family and friends. You can learn how to order meals at your favorite restaurants that keep your blood glucose in check, are lower in fat and calories and still taste good. There are many tips to help you when eating out such as controlling portion sizes by ordering from the appetizer menu, ordering foods baked or broiled instead of fried, and asking for sauces or dressings on the side, to name just a few.

Where can I learn how to eat and control my blood glucose (sugar)?

A dietitian or nurse who specializes in diabetes, a Certified Diabetes Educator, can develop and help you to learn a meal plan that meets your particular needs. An educator can teach you how to eat foods you enjoy while controlling your blood glucose level. You can learn to read food labels so that making healthy choices is a little easier. There are many practical tips for learning to eat well at home or at your favorite restaurant or take-out place. Remember the choices are up to you and knowing how each of those choices affects you is important in controlling your blood glucose (sugar) and promoting overall health.

Let’s Take a Closer Look

Carbohydrates and Diabetes

Carbohydrates are your body's main source of fuel and energy. All carbohydrates are broken down by the body into glucose (sugar). People with diabetes need to pay attention to the amount of carbohydrates in their diet because they have the biggest effect on blood glucose (sugar). Common foods which are considered carbohydrates are:

• bread/cereal/bagels
• fruit/fruit juices
• milk/yogurt
• corn/peas/winter squash
• potato/baked beans/rice/pasta
• cookies/cake/pies/candy
• snack foods like chips/pretzels/popcorn
• jelly/jam/syrup
• table sugar/honey/molasses
• donuts/granola bars/muffins

Although all vegetables are carbohydrates, it is important to know if the vegetable is considered a starchy vegetable such as corn, peas , or potatoes or one of the vegetables that has a very small amount of carbohydrate like green beans, asparagus or lettuce. The non-starchy vegetables have very little effect on your blood glucose (sugar). Whole grains are a good choice such as whole wheat bread, corn tortillas and oatmeal.

Fresh, frozen or canned vegetables and fruits can be good choices. Vegetables like green beans, carrots, broccoli, spinach and tomatoes can add vitamins and fiber to your diet and they are low in calories. Remember that canned and processed foods usually contain more salt.

Try to choose lower fat versions of dairy products such as milk, yogurt, frozen yogurt and ice cream. Limit the amount of sweets and sugary foods as they add fat and calories without much health benefit and can raise your blood glucose (sugar).

A Word About Sugar-free Foods

Sugar-free does not necessarily mean carbohydrate free and doesn't mean "free food." If you are counting your carbohydrates as part of your eating plan always check the Nutrition Facts on the food labels. Many times the "sugar-free" version of a particular food has more carbohydrates than the regular version. This is often due to the addition of sugar alcohols for sweetening in the sugar-free food. Don't worry; sugar alcohols do not contain ethanol, the substance found in alcoholic beverages. Consider the total calories and the fat content of each version in making a choice. Talk with a registered dietitian to see how these might fit into your meal plan. Some people count carbohydrate choices and others count the total number of carbohydrates they eat in grams, 15 grams of carbohydrate equals 1 carbohydrate choice or 1 serving of carbohydrate. The amount of carbohydrate you need per meal or per day is based on many factors including your age, gender, weight and activity level, so not one meal plan is right for everyone.

Eating Out - Eating Healthier

You don't have to give up eating out because you have diabetes. You can still enjoy healthy and delicious foods at your favorite restaurants with family and friends. Following some simple rules can help you make the best choices.

• Watch your portion sizes by ordering your meal from the appetizer menu, sharing the meal with a friend or asking for a "to-go" box so that you can take a portion of the meal home to enjoy at a later time. Boxing some of the food before you start the meal helps you avoid overeating.
• Add a salad before your main meal to help curb your appetite and order low fat or fat free dressings "on the side."
• Substitute extra vegetables for fries. Order a baked potato instead of mashed, au gratin or scalloped potatoes and avoid the high fat butter and sour cream. Ask for some salsa instead!
• Ask to have your meat or fish broiled, baked, poached, steamed or grilled and request that they be prepared with less or without butters and oil. Ask how your dish will be prepared when ordering your meal so that you can make special requests as needed.
• To help lower the amount of fat in your meal, avoid fried foods or those that come in heavy cream sauces or butter. Ask for sauces and gravy to be served "on the side" so you can control the amount you eat.
• Save calories by foregoing the alcoholic beverages and drinking water, calorie free soda, unsweetened tea or coffee instead.
• Opt for foods that are whole grain and those prepared with fresh herbs.
• Many restaurants offer fruit, sorbet or other low fat, low calorie choices for dessert or order one dessert for the table and each enjoy a taste.

Remember, all kinds of foods can fit into a well-balanced healthy diet, even when eating out.

The information presented here is meant to be strictly for informational and educational purposes. It is not to be considered as advice, including medical advice, from Liberty Medical Supply, Inc. None of the information is intended to serve as a substitute for diagnosis from, or consultation with, a health care professional. Always consult your doctor regarding any medical questions that you have, as well as before starting or changing your exercise or diet program, and before adjusting any medication.

† Meter offer available to qualified beneficiaries with diabetes. Not available to current Liberty patients. No purchase necessary. Meter shown for illustrative purposes only. Meter offer not applicable to all brands of meter. Commemorative keychain offer and free HealthMatters subscription dependent on patient enrollment. Combined offer available while supplies last. Terms and conditions apply.

* Up to 90 days from shipment (a longer period may apply based on law or regulation). Some restrictions apply. We are unable to accept returns of properly filled prescriptions.