Diabetes Diet & Nutrition | HealthiNation

Uploaded by HealthiNation on 21.07.2011

Hello and welcome to HealthiNation. I’m Sharon Richter, a registered dietitian.
The key to managing diabetes is keeping your blood sugar level consistent throughout the
day. You may be wondering, how do you do this. We’re going to go through a whole variety
of foods today and talk about how to incorporate healthy choices into your diet to control
HOST: If you or someone you know has been recently
diagnosed with diabetes, the first thing you want to think about is controlling your weight.
Next, you want to figure out how much sugar is in your diet.
Let’s look at it this way: One slice of bread has 3 teaspoons of sugar.
A cup of cereal has 3 teaspoons. One cup of milk has 4 teaspoons and a cup
of soda has 10 teaspoons. Work with your dietician and your physician
to figure out how much sugar in the form of carbohydrates should be in your diet. Let’s
work through some food groups and figure out how to incorporate healthy choices. Let’s
begin talking about grains, they consist of breads, rice, and pasta. What you want to
be concerned about with grains is the amount of fiber which is complex carbohydrates and
the amount of sugar. The best choice for you is going to be complex carbohydrates. They
get broken down slowly and they’ll control your blood sugar as opposed to simple sugars
which get absorbed very quickly. Now how do you decide what’s a complex and what’s
a simple carbohydrate. Let’s look at some food choices.
We would choose a whole grain bread over a white bread because it’s going to have a
much more complex carbohydrates. A brown rice also will have more complex carbohydrates
as opposed to a white rice. When looking at cereals you also want to look at the sugar
content. A plain flake will have a lot less sugar than a sugar coated flake so it’s
going to help your control your diabetes by avoiding that extra unnecessary sugar.
Fruits and vegetables are another source of carbohydrate. This is the place to satisfy
that sweet tooth. They’re going to be very dense in nutrients such as vitamins and minerals.
So incorporate them into your diet. The one thing you should be concerned about though,
is dried fruit such as apricots and raisins. They’re going to raise your blood sugar
levels very quickly, so use them only in that emergency situation when your blood sugar
levels are very low. Now let’s talk about sources of protein
such as eggs, chicken and fish. For a few minutes you can stop thinking about sugar
and start thinking about controlling your body weight, which is going to help control
your diabetes. The way to do this is through the portion sizes of your protein selections.
You want to choose the lower fat selections. When you’re choosing a little bit higher
fat, you want a smaller portion. One tip that I suggest is looking at the palm of your hand.
Choose red meat to be about the size of your palm, chicken to the first digit and fish
for the entire size of your hand. Now we want to think about how you’re going to prepare
your protein sources and how fat is going to be added. Fat is necessary in the diet.
Try to stay away from butter and margarine and instead choose olive oil. Other sources
of fat are nuts, seeds, avocados, cheese and dairy. When possible, choose a low fat selection.
As a final reminder, you don’t have to completely cut sugar out of your diet, you just want
to keep it under control. Don’t skip meals, maintain a healthy weight and watch your portion
sizes. Thank you for being a part of HealthiNation.