Good blood sugar control can help prevent or slow the progression of some of the main medical complications of diabetes (1, 2).

For this reason, avoiding or minimizing foods that cause big blood sugar spikes is essential.

Despite being a healthy fruit, bananas are pretty high in both carbs and sugar, the main nutrients that raise blood sugar levels.

So, should you be eating bananas if you have diabetes? How do they affect your blood sugar?

Can a Diabetic Eat Bananas – Banana Is Good Or Bad For Diabetes

Bananas Contain Carbs, Which Raise Blood Sugar

If you have diabetes, being aware of the amount and type of carbs in your diet is important.

This is because carbs raise your blood sugar level more than other nutrients, which means they can greatly affect your blood sugar control.

When blood sugar rises in non-diabetic people, the body produces insulin. It helps the body move sugar out of the blood and into the cells where it’s used or stored.

However, this process doesn’t work as it should in diabetics. Instead, either the body doesn’t produce enough insulin or the cells are resistant to the insulin that is made.

If not managed properly, this can result in high-carb foods causing big blood sugar spikes or constantly high blood sugar levels, both of which are bad for your health.

93% of the calories in bananas come from carbs. These carbs are in the form of sugar, starch and fiber (3).

A single medium-sized banana contains 14 grams of sugar and 6 grams of starch (3).

Bottom Line: Bananas are high in carbs, which cause blood sugar levels to rise more than other nutrients.

Bananas Also Contain Fiber, Which May Reduce Blood Sugar Spikes

In addition to starch and sugar, a medium-sized banana contains 3 grams of fiber.

Everyone, including diabetics, should eat adequate amounts of dietary fiber due to its potential health benefits.

However, fiber is especially important for people with diabetes, as it can help slow the digestion and absorption of carbs (4).

This can reduce blood sugar spikes and improve overall blood sugar control (5).

One way of determining how a carb-containing food will affect blood sugars is by looking at its glycemic index (GI).

The glycemic index ranks foods based on how much and how quickly they raise blood sugar levels.

The scores run from 0 to 100 with the following classifications:

• Low GI: 55 or less.
• Medium GI: 56–69.
• High GI: 70–100.

Diets based on low-GI foods are thought to be particularly good for people with type 2 diabetes (6, 7, 8, 9, 10).

This is because low-GI foods are absorbed more slowly and cause a more gradual rise in blood sugar levels, rather than large spikes.

Overall, bananas score between low and medium on the GI scale (between 42–62, depending on the ripeness) (11).

Bottom Line: In addition to sugar and starch, bananas contain some fiber. This means that the sugars in bananas are more slowly digested and absorbed, which could prevent blood sugar spikes.

Green (Unripe) Bananas Contain Resistant Starch

The type of carbs in your banana depends on the ripeness.

Green or unripe bananas contain less sugar and more resistant starch (12, 13).

Resistant starches are long chains of glucose (starch) that are “resistant” to digestion in the upper part of your digestive system (14).

This means that they function in a similar way as fiber, and won’t cause a rise in blood sugar levels.

However, they may help feed the friendly bacteria in your gut, which has been linked to improved metabolic health and better blood sugar control (15, 16, 17, 18).

In fact, a recent study on blood sugar control in women with type 2 diabetes found some interesting results. Those supplementing with resistant starch had better blood sugar control than those who didn’t over an 8-week period (19).

Other studies have found resistant starch to have beneficial effects in people with type 2 diabetes. These include improving insulin sensitivity and reducing inflammation (20, 21, 22, 23).

The role of resistant starch in type 1 diabetes is less clear.

Bottom Line: Green (unripe) bananas contain resistant starch, which doesn’t raise blood sugar and may even improve long-term blood sugar control.

A Banana’s Effect on Blood Sugar Depends on its Ripeness

Yellow or ripe bananas contain less resistant starch than green bananas and more sugar, which is more quickly absorbed than starch.

This means that fully ripe bananas have a higher GI and will cause your blood sugar to rise faster than green or unripe bananas (13).

Bottom Line: Yellow, ripe bananas contain more sugar than green, unripe ones. This means they cause a bigger rise in your blood sugar level.

Portion Size Is Important

Ripeness isn’t the only factor when it comes to the amount of sugar in your banana.

Size also matters. The bigger the banana, the more carbs you will be getting.

This means that a larger banana will have a greater effect on your blood sugar level.

This portion-size effect is called the glycemic load.

Glycemic load is calculated by multiplying the glycemic index of a food by the amount of carbs in a serving, then dividing that number by 100.

A score of less than 10 is considered low, 11–19 is medium and more than 20 is high.

Here’s the approximate amount of carbs in the different sizes of bananas (3):

• Extra small banana (6 inches or less): 18.5 grams.
• Small banana (about 6–6.9 inches long): 23 grams.
• Medium banana (7–7.9 inches long): 27 grams.
• Large banana (8–8.9 inches long): 31 grams.
• Extra large banana (9 inches or longer): 35 grams.

If all these bananas were fully ripe (GI of 62), then their glycemic load would range from 11 for an extra small banana to 22 for an extra large banana.

To ensure you don’t cause your blood sugar to rise too much, it’s important to be aware of the size of the banana you’re eating.

Bottom Line: The size of the banana you eat determines its effect on your blood sugar level. The larger the banana, the more carbs you’ll consume and the greater the rise in your blood sugar will be.

Are Bananas Safe for Diabetics?

Most generic dietary guidelines for diabetes recommend following a healthy, balanced diet which includes fruit (24, 25, 26).

This is because eating fruits and vegetables has been linked with better health and a lower risk of disease, such as heart disease and some cancers (27, 28, 29).

Diabetics are at an even greater risk of these diseases, so eating enough fruits and vegetables is important (30, 31).

Unlike refined sugar products like candies and cake, the carbs in fruit such as bananas come with fiber, antioxidants, vitamins and minerals.

More specifically, bananas provide you with fiber, potassium, vitamin B6 and vitamin C. They also contain some antioxidants and beneficial plant compounds (32).

A recent study looked at the effect of limiting fruits on the blood sugar control of 63 people with type 2 diabetes (33).

They found that advising people to eat no more than 2 pieces of fruit per day resulted in people eating less fruit.

However, they also found that eating less fruit did not improve blood sugar control, weight loss or waist circumference.

For most people with diabetes, fruits (including bananas) are a healthy choice.

One exception to this is if you’re following a low-carb diet to control your diabetes. Even a small banana contains around 22 grams of carbs, which may be too much for your diet plan.

If you are able to eat bananas, it’s important to be mindful of the ripeness and size of the banana to reduce its effect on your blood sugar level.

Bottom Line: Fruits like bananas are a healthy food that contains fiber, vitamins and minerals. You can include bananas in your diet, even if you have diabetes.

How to Eat Bananas When You Have Diabetes

If you have diabetes, it’s perfectly possible to enjoy fruit such as bananas as part of a healthy diet.

If you like bananas, the following tips could help minimize their effects on your blood sugar levels:

• Watch your portion size: Eat a smaller banana to reduce the amount of sugar you eat in one sitting.
• Choose a firm, nearly-ripe banana: Pick a banana that’s not overly ripe so that the sugar content is slightly lower.
• Spread your fruit intake throughout the day: Spread out your fruit intake to help reduce the glycemic load and keep your blood sugar stable.
• Eat them with other foods: Enjoy your bananas with other foods, such as nuts or full-fat yogurt, to help slow down the digestion and absorption of the sugar.

If you’re diabetic, remember that all carb-containing foods can affect people’s blood sugars differently.

Therefore, you might want to monitor how eating bananas affects your blood sugar and adjust your eating habits accordingly.

Source: healthline.com

The post How Bananas Affect Diabetes and Blood Sugar Levels appeared first on All About Diabetes.

Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.

Eating well and being physically active most days of the week can help you

• keep your blood glucose level, blood pressure, and cholesterol in your target ranges
• lose weight or stay at a healthy weight
• prevent or delay diabetes problems
• feel good and have more energy

Physical Exercise For A Better & Healthy Diabetic Life

What foods can I eat if I have diabetes?

Healthy Eating with Type 2 Diabetes

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

• vegetables
  • nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes
  • starchy: includes potatoes, corn, and green peas
• fruits—includes oranges, melon, berries, apples, bananas, and grapes
• grains—at least half of your grains for the day should be whole grains
  • includes wheat, rice, oats, cornmeal, barley, and quinoa
  • examples: bread, pasta, cereal, and tortillas
• protein
  • lean meat
  • chicken or turkey without the skin
  • fish
  • eggs
  • nuts and peanuts
  • dried beans and certain peas, such as chickpeas and split peas
  • meat substitutes, such as tofu
• dairy—nonfat or low fat
  • milk or lactose-free milk if you have lactose intolerance
  • yogurt
  • cheese

Learn more about the food groups at the U.S. Department of Agriculture’s (USDA) ChooseMyPlate.gov .

Eat foods with heart-healthy fats, which mainly come from these foods:

• oils that are liquid at room temperature, such as canola and olive oil
• nuts and seeds
• heart-healthy fish such as salmon, tuna, and mackerel
• avocado

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

What foods and drinks should I limit if I have diabetes?

Foods and drinks to limit include

• fried foods and other foods high in saturated fat and trans fat
• foods high in salt, also called sodium
• sweets, such as baked goods, candy, and ice cream
• beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks

Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven’t eaten in a while. It’s best to eat some food when you drink alcohol.

When should I eat if I have diabetes?

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take “mealtime” insulin, your eating schedule can be more flexible.

If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.

How much can I eat if I have diabetes?

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day. Look up how many calories are in what you eat and drink at the USDA’s Food-A-Pedia.

Weight-loss planning

If you are overweight or obese, work with your health care team to create a weight-loss plan.

These tools may help:

• The Body Weight Planner can help you tailor your plans to reach and maintain your goal weight.
• The SuperTracker lets you track your food, physical activity, and weight.

To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar.

If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes.

Meal plan methods

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method that’s best for you.

Plate method

The plate method helps you control your portion sizes. You don’t need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.

Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.

You can find many different combinations of food and more details about using the plate method from the American Diabetes Association’s Create Your Plate .

Your daily eating plan also may include small snacks between meals.

Portion sizes

• You can use everyday objects or your hand to judge the size of a portion.
• 1 serving of meat or poultry is the palm of your hand or a deck of cards
• 1 3-ounce serving of fish is a checkbook
• 1 serving of cheese is six dice
• 1/2 cup of cooked rice or pasta is a rounded handful or a tennis ball
• 1 serving of a pancake or waffle is a DVD
• 2 tablespoons of peanut butter is a ping-pong ball

Carbohydrate counting

Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbohydrates can help you know how much insulin to take.

The right amount of carbohydrates varies by how you manage your diabetes, including how physically active you are and what medicines you take, if any. Your health care team can help you create a personal eating plan based on carbohydrate counting.

The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in what you eat, you’ll need to

• Learn which foods have carbohydrates
• Read the Nutrition Facts food label, or learn to estimate the number of grams of carbohydrate in the foods you eat
• add the grams of carbohydrate from each food you eat to get your total for each meal and for the day

Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.

In addition to using the plate method and carb counting, you may want to visit a Registered Dietitian (RD) for medical nutrition therapy.

Registered Dietitian: A nutrition expert who advises people about healthy eating and meal planning. Also called R.D. To become an R.D., a person must be certified the Commission on the Accreditation for Dietetics Education and must pass an exam. Registered Dietitian Nutritionists (R.D.N.) have received additional special training in the food and nutrition field.

What is medical nutrition therapy?

Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes. If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.

Will supplements and vitamins help my diabetes?

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.¹ You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.²

Why should I be physically active if I have diabetes?

Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits.

Physical activity

• lowers blood glucose levels
• lowers blood pressure
• improves blood flow
• burns extra calories so you can keep your weight down if needed
• improves your mood
• can prevent falls and improve memory in older adults
• may help you sleep better

If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study,¹ overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didn’t make these changes. These benefits included improved cholesterol levels, less Sleep Apnea, and being able to move around more easily.

Sleep Apnea:A common disorder in which you do not breathe regularly while sleeping. You may move out of deep sleep and into light sleep when your breathing pauses or becomes shallow. Untreated sleep problems, especially sleep apnea, can increase the chances of obesity, insulin resistance, and type 2 diabetes.

Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week.³ Moderate activity feels somewhat hard, and vigorous activity is intense and feels hard. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.³

Be patient. It may take a few weeks of physical activity before you see changes in your health.

How can I be physically active safely if I have diabetes?

Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Plan ahead

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you don’t get low blood glucose.

Prevent low blood glucose

Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called Hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a Sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity.

Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.⁴

You may need to check your blood glucose level before, during, and right after you are physically active.

What is Hypoglycemia? Hypoglycemia, also called low blood glucose or low blood sugar, occurs when the level of glucose in your blood drops below normal. For many people with diabetes, that means a level of 70 milligrams per deciliter (mg/dL) or less. Your numbers might be different, so check with your health care provider to find out what level is too low for you.

Sulfonylurea: A class of oral medicines for people with type 2 diabetes that lower blood glucose by helping the pancreas make more insulin and by helping the body better use the insulin it makes.

Take care of your feet

People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity.

What physical activities should I do if I have diabetes?

Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity.

Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.

Add extra activity to your daily routine

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

• Walk around while you talk on the phone or during TV commercials.
• Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
• Park at the far end of the shopping center parking lot and walk to the store.
• Take the stairs instead of the elevator.
• Make your family outings active, such as a family bike ride or a walk in a park.

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.⁵ Light activities include

• leg lifts or extensions
• overhead arm stretches
• desk chair swivels
• torso twists
• side lunges
• walking in place

Do aerobic exercise

Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.

To get the most out of your activity, exercise at a moderate to vigorous level. Try

• walking briskly or hiking
• climbing stairs
• swimming or a water-aerobics class
• dancing
• riding a bicycle or a stationary bicycle
• taking an exercise class
• playing basketball, tennis, or other sports

Talk with your health care team about how to warm up and cool down before and after you exercise.

Do strength training to build muscle

Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you’ll burn more calories. Burning more calories can help you lose and keep off extra weight.

You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

Do stretching exercises

Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.

References

• Young at Heart: Tips for Older Adults
• Active at Any Size!
• Energize Yourself and Your Family
• Walking . . . A Step in the Right Direction
• Just Enough for You: About Food Portions

Source: This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The NIDDK translates and disseminates research findings through its clearinghouses and education programs to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by the NIDDK is carefully reviewed by NIDDK scientists and other experts.

Diabetes Diet, Eating, and Physical Activity

The post Diabetes Diet, Eating, and Physical Activity appeared first on All About Diabetes.

Let’s get this straight: There is no such thing as a “pro” when it comes to carbohydrate counting. There is no master’s degree or PhD in Carbohydrate Science at any major university, nor is there a course focusing on counting carbohydrates in any dietetics or nutrition science program. And I’ve yet to meet anyone at a circus or carnival who, for a mere dollar, will “guess the carbohydrates” in your favorite food item, lest you win a valuable prize. So why would anyone with diabetes want to count carbohydrates “like a pro”?

Simple. When it comes to keeping blood glucose levels in control, carbohydrate counting works better than any other system. Better than counting calories. Better than avoiding sugar. And certainly better (and simpler) than the exchange system.

Carbohydrate is what raises blood glucose level abruptly after meals. Not fat or protein or vitamins or minerals. Just carbohydrate. Counting and managing the amount of carbohydrate in your diet has important benefits. If you take multiple daily injections of insulin or use an insulin pump, carbohydrate counting allows you to match doses of mealtime rapid-acting insulin to the foods you eat. This allows for almost unlimited dietary flexibility and helps to prevent post-meal highs and lows.

If you control your diabetes with diet and exercise, pills, or just one or two insulin injections a day, you can also use carbohydrate counting to improve your control. Researchers at the University of Texas School of Allied Health Sciences in Galveston found that consistent carbohydrate intake (eating the same amount of carbohydrate at the same meals every day) in people with Type 2 diabetes leads to improvements in blood glucose control, whether or not a person also loses weight. In their study, people who ate consistent amounts of carbohydrate at regular intervals lowered their average blood glucose by 55 mg/dl, and lowered their average HbA1c (glycosylated hemoglobin, or A1C) from 8.8% to 6.9%. (The American Diabetes Association recommends shooting for an HbA1c level below 7% to prevent long-term diabetes complications.)

Counting Carbohydrates Using a Food Label – Diabetes Center for Children at CHOP

A few definitions for counting carbohydrates

Carbohydrate counting simply means adding up the total amount of carbohydrate (in grams) in meals and snacks. Carbohydrates include sugars, including sucrose (table sugar), fructose (fruit sugar), and lactose (milk sugar), as well as starches, which include much of the carbohydrate found in bread, rice, cereal, and potatoes. When you eat something that contains starch, the starch is broken down into simple sugars before entering your bloodstream.

Now here’s the kicker: From the standpoint of blood glucose control, it doesn’t matter if the carbohydrates you eat are in the form of sugars or starches. OK, now relax. Take a few deep breaths, then call your mom to say “I told you so.” Both sugars and starches will raise blood glucose by the same amount and at about the same rate. A cup of rice containing 45 grams of starch will raise blood glucose level just as much as a can of regular, sugar-sweetened soda containing 45 grams of sugar. In other words, don’t be overly concerned about the sugar content of a food. Be concerned about the “total carbohydrate” content of a food.

So that’s it? Just count the carbohydrates, and life will be wonderful? Not so fast. Accurate carbohydrate counting is what we’re after: That’s because being off by just 5 grams of carbohydrate can affect blood glucose by 30–40 mg/dl in someone who weighs 50–100 pounds and by 20 mg/dl in someone who weighs 150–200 pounds. But accurate carbohydrate counting had better not require too much work, or nobody’s going to do it.

Research presented at the American Diabetes Association annual Scientific Sessions in 2004 showed that even educated people with Type 1 diabetes who manage their diabetes well have difficulty counting carbohydrates accurately, with a tendency to underestimate the carbohydrates consumed at breakfast, dinner, and snacks and to overestimate the carbohydrates consumed at lunch. The estimation of complex meals, including restaurant food, is least precise.

At my own practice, many clients who professed to being expert carbohydrate counters struggled to score 50% on “The Ultimate Carbohydrate Counting Test” located at my website, http://integrateddiabetes.com/carb-quiz/. But by using some of the techniques described here, those same people have become highly proficient at counting carbohydrates accurately — and they don’t spend half their day obsessing over food.

Here are three simple recommendations for counting carbohydrates accurately and easily: Read labels, use resources listings, and learn to estimate portion sizes.

Read food labels

When it comes to carbohydrate counting, labels rule. The U.S. Food and Drug Administration (FDA) requires the manufacturers of all packaged and processed foods to list key nutrient information and ingredients on food labels. Most industrialized nations worldwide have similar requirements. In the United States, the label must list (among other things) the grams of total carbohydrate as well as grams of sugar and dietary fiber in a single serving of the food item. Although not required, some food manufacturers also list the amount of soluble fiber, along with sugar alcohols and “other” carbohydrates (typically starches) below total carbohydrate.

Of all these items, total carbohydrate is by far the most important. The total carbohydrate includes everything in the food that is carbohydrate: starch, fiber, sugars, and sugar alcohols. Remember to look for the number next to the little “g” (which stands for grams). The percentage (%) that follows it is the government’s estimate of how much of your daily recommended food intake is included in a serving of this food item. The percentage of daily requirements is irrelevant to carbohydrate counting.

Here’s another fun fact: When counting carbohydrates, it is not necessary to know how much sugar a food item contains. Remember, sugars are just a type of carbohydrate and are included in the total carbohydrate listings on the label.

So that’s it, right? Almost. You may have to make a slight adjustment if the food contains fiber or sugar alcohol. For food items that contain either of these, you should do the following:

• Subtract all the fiber grams from the total carbohydrate count since fiber does not raise blood glucose. For example, a food item containing 24 g of total carbohydrate and 6 g of fiber should be counted as 18 g carbohydrate (24 – 6 = 18). Fiber-rich foods include beans, whole-grain breads, certain cereals, and some fruits and vegetables.
• Subtract half the grams of sugar alcohols from the total carbohydrate count, since sugar alcohols affect blood glucose half as much as ordinary carbohydrates. For example, a food item containing 17 g total carbohydrate and 8 g of sugar alcohols should be counted as 13 g carbohydrate (17 – 4 = 13). Sugar alcohols are sweeteners found in many reduced-calorie foods such as gum, mints, yogurt, ice cream, cookies, and candy. They typically go by names ending in “ol,” such as sorbitol, maltitol, lactitol, mannitol, and xylitol. Two sugar alcohols that do not have the –ol suffix are hydrogenated starch hydrolysates (HSH) and isomalt.

One other note regarding label reading: Be careful about serving sizes. The serving size listed on the label may not be what you normally consume. If the portion you eat is smaller or larger than the stated serving size, you will need to adjust the carbohydrate total accordingly. If a serving size is 1/2 cup and you have 1 cup, you will need to double the carbohydrate amount.

Check nutrition listings

As useful as food labels are, they can only help when they are available. Unpackaged foods such as fresh fruits and vegetables, many baked goods, restaurant foods, and prepared foods such as those sold at a deli or salad bar typically do not carry a label. For these types of foods, a printed or electronic nutrient listing can really help, and several are readily available in book or booklet form, on the Internet, or as downloads to a personal computer or smartphone. Some include comprehensive nutrient information for the foods listed, while others list only certain nutrients, such as carbohydrate and fiber.

Many of these listings are based on the USDA’s National Nutrient Database for Standard Reference, which is itself searchable online. Some books and brochures are small and light enough to carry with you for help with food decisions when grocery shopping or dining out. Similarly, some electronic listings can be downloaded to a smartphone, so you never have to be without needed nutrient information. Information on fast-food items is included in most lists, but you can also check the websites of individual restaurants, most of which post nutrient information for their menu items.

For a list of some useful resources, see page “Resources.”

Learn to estimate food portions

A very practical technique for counting carbohydrates is the portion conversion method. Portion conversion involves estimating the volume of a serving of food by comparing it to a common object such as your fist, a soft drink can, or a milk carton, and then converting the volume into a carbohydrate count based on the typical carbohydrate content for a known amount of that type of food. This approach is particularly useful when having a complex meal (such as spaghetti and meatballs), dining out, or eating foods that vary in size (such as fruits and potatoes).

Here’s an example of how it works: You know (because you checked in a reliable resource) that one cup of cooked pasta contains about 40 grams of carbohydrate. You estimate that the portion of pasta you’re about to eat is 1 1/2 cups by visually comparing the amount of pasta on your plate to a 12-ounce soft drink can. You then do the math (40 grams x 1 1/2 cups) to determine that you’re about to eat 60 grams of carbohydrate.

Here are some common “measuring devices” that can be used to mentally calculate portions:

Average adult’s fist = 1 cup
Baseball = 1 cup
Child’s fist = 1/2 cup
Cupped hand = 1/2 cup
Deck of cards = 1/3 cup
Half-pint of milk = 1 cup
12-ounce soft drink can = 1 1/2 cups

When estimating portions, it is helpful to have the measuring device right next to the food item. For instance, placing your fist next to a salad will allow you to estimate the number of cups of salad. Having a half-pint of milk or a 12-ounce can of soda next to a piece of fruit will allow you to do the same. Be sure to count only the portion that you are actually going to eat. The rind or inedible peel on fruit, for example, should not be counted.

The best way to fine-tune your portion size estimation skills is through practice. Estimate the volume of a food item using your fist or another item of known volume for comparison, then either look up the exact volume on the food’s label or place it in a measuring cup. Doing this repeatedly will train your eye to estimate portions more accurately.

You will also need a reliable source of nutrient information, such as one of the printed or electronic listings mentioned earlier, to know how much carbohydrate is in a standard portion. The list in “Carbohydrate Per Cup” gives approximate carbohydrate counts for one cup of some common foods. Using this information, you can calculate that the 1 1/4-cup portion of cantaloupe pictured in “Estimating Portion Sizes,” at 20 g per cup, has about 25 grams of carbohydrate (20 x 1 1/4). Three large handfuls of popcorn would have 5 g/cup x 3 cups, or 15 g carbohydrate. Half a “baseball” of peas has 30 g/cup x 1/2 cup, or 15 g carbohydrate.

This approach allows you to closely estimate the carbohydrate count of a food item if no other means are available. Again, it is best to practice this method with some packaged food items (where a label is available) to hone your skills.

The “type A” way of counting carbohydrates

If you’re looking for a more scientific, precise (albeit somewhat less practical) method of carbohydrate counting, carbohydrate factors are for you. This technique involves weighing a portion of food on a scale and then multiplying the weight of the food (in grams) by its carbohydrate factor (which represents the percentage of the food’s weight that is carbohydrate). Doing so will produce a fairly precise carbohydrate count for that portion of food.

For example, apples have a carbohydrate factor of 0.13, which means that 13% of an average apple’s weight is carbohydrate. If an apple weighs 120 grams, the carbohydrate count is 120 x 0.13, or 15.6 grams.

As is the case with portion size estimation, carbohydrate factors should only take into account the food portion that will actually be consumed. Peels, rind, skin, seeds, or packaging should be removed before weighing. The apple measurement, for instance, may slightly overestimate the carbohydrate count since the apple core is not usually eaten.

Here are carbohydrate factors for some common foods:

• Apple: 0.13
• Apple pie: 0.32
• Bagel: 0.51
• Baked potato: 0.22
• Carrot (raw): 0.06
• Cheese pizza: 0.32
• Ice cream (chocolate): 0.27
• Spaghetti (cooked): 0.26

Condensed lists of carbohydrate factors can be found in my book (The Ultimate Guide to Accurate Carbohydrate Counting) and in the book Pumping Insulin, by John Walsh and Ruth Roberts.

You can also find the carbohydrate factor of any food listed in the USDA’s National Nutrient Database for Standard Reference by looking up the carbohydrate content in 100 grams of the food item, then using that number as the percentage of carbohydrate by weight. For example, 100 grams of Cheerios contains 74.68 grams of carbohydrate. That means that Cheerios are about 75% carbohydrate. If your portion weighs 30 grams, you would multiply 30 x 0.75 to get 22.5 grams of carbohydrate.

Personalized help for counting carbohydrates

Registered Dietitians (RDs) who are also Certified Diabetes Educators (CDEs) take great pride in helping people with diabetes learn to count carbohydrates. To find a diabetes and nutrition expert near you, call the Academy of Nutrition and Dietetics Nutrition Hotline at (800) 366-1655, or the American Association of Diabetes Educators referral service, 800-TEAM-UP-4 (832-6874).

Now, if your current career doesn’t work out, you can always take that job as “carbohydrate guesser” at the circus!

Source: diabetesselfmanagement.com

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How Can Diabetes Affect My Feet?

Diabetes can cause two problems that can affect your feet:

• Diabetic neuropathy. Uncontrolled diabetes can damage your nerves. If you have damaged nerves in your legs and feet, you might not feel heat, cold, or pain. This lack of feeling is called “sensory diabetic neuropathy.” If you do not feel a cut or sore on your foot because of neuropathy, the cut could get worse and become infected. The muscles of the foot may not function properly, because the nerves that make the muscles work are damaged. This could cause the foot to not align properly and create too much pressure in one area of the foot. It is estimated that up to 10% of people with diabetes will develop foot ulcers. Foot ulcers occur because of nerve damage and peripheral vascular disease.
• Peripheral vascular disease. Diabetes also affects the flow of blood. Without good blood flow, it takes longer for a sore or cut to heal. Poor blood flow in the arms and legs is called “peripheral vascular disease.” Peripheral vascular disease is a circulation disorder that affects blood vessels away from the heart. If you have an infection that will not heal because of poor blood flow, you are at risk for developing ulcers or gangrene (the death of tissue due to a lack of blood).

7 Diabetes Foot Care Tips – Diabetic foot problems

What Are Some Common Foot Problems With Diabetes?

Anyone can get the foot problems listed below. For people with diabetes, however, these common foot problems can possibly lead to infection and serious complications, such as amputation.

• Athlete’s foot . Athlete’s foot is a fungus that causes itching, redness, and cracking. Germs can enter through the cracks in your skin and cause an infection. Medicines that kill the fungus are used to treat athlete’s foot. These medicines may be pills and/or creams applied directly to the problem area. Ask your doctor to recommend a medication for athlete’s foot.
• Fungal infection of nails. Nails that are infected with a fungus may become discolored (yellowish-brown or opaque), thick and brittle, and may separate from the rest of the nail. In some cases, the nail may crumble. The dark, moist, and warm environment of shoes can promote fungal growth. In addition, an injury to the nail can put you at risk for a fungal infection. Fungal nail infections are difficult to treat. Medications applied directly to the nail are available, but they only help a small number of fungal nail problems. Oral medications (pills) may need to be prescribed by your doctor. Treatment also may include periodic removal of the damaged nail tissue.
• Calluses. A callus is a build-up of hard skin, usually on the underside of the foot. Calluses are caused by an uneven distribution of weight, generally on the bottom of the forefoot or heel. Calluses also can be caused by improperly fitting shoes or by a skin abnormality. Keep in mind that some degree of callus formation on the sole of the foot is normal. Proper care is necessary if you have a callus. After your bath or shower, use a pumice stone to gently remove the build-up of tissue. Use cushioned pads and insoles in your shoes. Medications also may be prescribed to soften calluses. DO NOT try to cut the callus or remove it with a sharp object.
• Corns. A corn is a build-up of hard skin near a bony area of a toe or between toes. Corns may be the result of pressure from shoes that rub against the toes or cause friction between the toes. Proper care is necessary if you have a corn. After your bath or shower, use a pumice stone to gently remove the build-up of tissue. Do not use over-the-counter remedies to dissolve corns. DO NOT try to cut the corn or remove it with a sharp object.
• Blisters. Blisters can form when your shoes rub the same spot on your foot. Wearing shoes that do not fit properly or wearing shoes without socks can cause blisters, which can become infected. When treating blisters, it’s important not to “pop” them. The skin covering the blister helps protect it from infection. Use an antibacterial cream and clean, soft bandages to help protect the skin and prevent infection.
• Bunions. A bunion forms when your big toe angles in toward the second toe. Often, the spot where your big toe joins the rest of the foot becomes red and callused. This area also may begin to stick out and become hard. Bunions can form on one or both feet. They may run in the family, but most often are caused by wearing high-heeled shoes with narrow toes. These shoes put pressure on the big toe, pushing it toward the second toe. The use of felt or foam padding on the foot may help protect the bunion from irritation. A device also may be used to separate the big and second toes. If the bunion causes severe pain and/or deformity, surgery to realign the toes may be necessary.
• Dry skin. Dry skin can crack, which can allow germs to enter. Use moisturizing soaps and lotions to help keep your skin moist and soft.
• Foot ulcers. A foot ulcer is a break in the skin or a deep sore, which can become infected. Foot ulcers can result from minor scrapes, cuts that heal slowly or from the rubbing of shoes that do not fit well. Early intervention is important in treatment. Ask your doctor for advice on how to best care for your wound.
• Hammertoes. A hammertoe is a toe that is bent because of a weakened muscle. The weakened muscle makes the tendons (tissues that connect muscles to bone) shorter, causing the toes to curl under the feet. Hammertoes can run in families. They can also be cause by shoes that are too short. Hammertoes can cause problems with walking and can lead to other foot problems, such as blisters, calluses, and sores. Splinting and corrective footwear can help in treating them. In severe cases, surgery to straighten the toe may be necessary.
• Ingrown toenails. Ingrown toenails occur when the edges of the nail grow into the skin. They cause pressure and pain along the nail edges. The edge of the nail may cut into the skin, causing redness, swelling, pain, drainage, and infection. The most common cause of ingrown toenails is pressure from shoes. Other causes include improperly trimmed nails, crowding of the toes and repeated trauma to the feet from activities such as running, walking, or doing aerobics. Keeping your toenails properly trimmed is the best way to prevent ingrown toenails. If you have a persistent problem or if you have a nail infection, you may need a doctor’s care. Severe problems with ingrown nails may be corrected with surgery to remove part of the toenail and growth plate.
• Plantar warts . Plantar warts look like calluses on the ball of the foot or on the heel. They may appear to have small pinholes or tiny black spots in the center. The warts are usually painful and may develop singly or in clusters. Plantar warts are caused by a virus that infects the outer layer of skin on the soles of the feet. DO NOT use over-the-counter medications to dissolve the wart. If you are not sure if you have a plantar wart or a callus, let your doctor decide.

Can These Foot Problems Be Prevented?

1. Take care of yourself and your diabetes. Follow your health care provider’s advice regarding nutrition, exercise, and medication. Keep your blood sugar level within the range recommended by your doctor.
2. Wash your feet in warm water every day, using a mild soap. Test the temperature of the water with your elbow, because nerve damage can affect sensation in your hands, too. Do not soak your feet. Dry your feet well, especially between the toes.
3. Check your feet every day for sores, blisters, redness, calluses, or any of the other problems listed above. If you have poor blood flow, it is especially important to do a daily foot check.
4. If the skin on your feet is dry, keep it moist by applying lotion after you wash and dry your feet. Do not put lotion between your toes. Your doctor can tell you which type of lotion is best to use.
5. Gently smooth corns and calluses with an emery board or pumice stone. Do this after your bath or shower, when your skin is soft. Move the emery board in only one direction.
6. Check your toenails once a week. Trim your toenails with a nail clipper straight across. Do not round off the corners of toenails or cut down on the sides of the nails. After clipping, smooth the toenails with a nail file.
7. Always wear closed-toed shoes or slippers. Do not wear sandals and do not walk barefoot, even around the house.
8. Always wear socks or stockings. Wear socks or stockings that fit your feet well and have soft elastic.
9. Wear shoes that fit well. Buy shoes made of canvas or leather and break them in slowly. Extra wide shoes are also available in specialty stores that will allow for more room for the foot for people with foot deformities.
10. Always check the inside of shoes to make sure that no objects are left inside by mistake.
11. Protect your feet from heat and cold. Wear shoes at the beach or on hot pavement. Wear socks at night if your feet get cold.
12. Keep the blood flowing to your feet. Put your feet up when sitting, wiggle your toes and move your ankles several times a day, and don’t cross your legs for long periods of time.
13. If you smoke, stop. Smoking can make blood flow problems worse.
14. If you have a foot problem that gets worse or won’t heal, contact your doctor for advice and treatment.
15. Make sure your diabetes doctor examines your feet during each check-up. An annual foot exam should be performed that includes an inspection of the skin, a check of the temperature of your feet, and an assessment of the sensation to the foot.
16. See your podiatrist (foot doctor) every two to three months for check-ups, even if you don’t have any foot problems.

If you have diabetes, contact your doctor if you experience any of the following problems:

• Changes in skin color
• Changes in skin temperature
• Swelling in the foot or ankle
• Pain in the legs
• Open sores on the feet that are slow to heal or are draining
• Ingrown toenails or toenails infected with fungus
• Corns or calluses
• Dry cracks in the skin, especially around the heel
• Unusual and/or persistent foot odor

Source: webmd.com

The post Diabetes and Foot Problems appeared first on All About Diabetes.

Insulin is a hormone that helps your body’s cells use a natural sugar called glucose for energy. Your body obtains glucose from the food you eat. Insulin allows the glucose to pass from your blood into your body’s cells. Your liver and muscle tissues store extra glucose, also called blood sugar. It’s released when you need extra energy, such as between meals, when you exercise, or when you sleep.

In diabetes mellitus type 1 the body is unable to process glucose due to a lack of insulin. This causes elevated blood sugar levels and can cause both short-term and long-term problems.

Causes

What causes type 1 diabetes?

The exact cause of type 1 diabetes is unknown. However, it is thought to be an autoimmune disease. The body’s immune system mistakenly attacks beta cells in the pancreas. These are the cells that make insulin. It’s also unknown why the immune system attacks beta cells.

Risk factors

Who is at risk for type 1 diabetes?

Risk factors for type 1 diabetes are poorly understood. However, some factors have been tentatively identified.

Family history

Family history may be important in some cases of type 1 diabetes. If you have a family member with type 1 diabetes, your risk of developing increases. Several genes have been tentatively linked to this condition. However, not everyone who is at risk for type 1 diabetes develops the condition. Many believe there must be some type of trigger that causes type 1 diabetes to develop. These could include:

Race

Race may be a risk factor for type 1 diabetes. It is more common in white individuals than in people of other races.

Symptoms

What are the symptoms of type 1 diabetes?

The following are symptoms of type 1 diabetes:

• excessive hunger
• excessive thirst
• blurry vision
• fatigue
• excessive urination
• dramatic weight loss in a short period of time

Also, ketoacidosis is a complication of diabetes. Symptoms for this condition include:

• rapid breathing
• dry skin and mouth
• flushed face
• fruity breath odor
• nausea
• vomiting or stomach pain

If you have one or more type 1 diabetes symptoms, you should visit your doctor. But if you have symptoms of ketoacidosis, you should get medical help right away. Ketoacidosis is a medical emergency.

Diagnosis

How is type 1 diabetes diagnosed?

Type 1 diabetes is usually diagnosed through a series of tests. Because type 1 diabetes often develops quickly, people are diagnosed if they meet one of the following criteria:

• fasting blood sugar >126 on two separate tests
• random blood sugar >200, along with symptoms of diabetes
• hemoglobin A1c >6.5 on two separate tests

Treatment

How is type 1 diabetes treated?

If you receive a diagnosis of type 1 diabetes, your body can’t make its own insulin. You’ll need to take insulin to help your body use the sugar in your blood. You can also help to keep your blood sugar level in a healthy range with proper diet and exercise.

Insulin

People with type 1 diabetes must take insulin every day. You usually take the insulin through an injection. But some people use an insulin pump. The pump injects insulin through a port in the skin. It can be easier for some people than sticking themselves with a needle. It may also level out blood sugar highs and lows.

The amount of insulin you need varies throughout the day. People with type 1 diabetes regularly measure their blood sugar to figure out how much insulin they need. Both diet and exercise can affect blood sugar levels.

Diet and exercise

People with type 1 diabetes should eat regular meals and snacks to keep blood sugar stable. A dietitian familiar with diabetes can help to establish a healthy, balanced eating plan. Exercise also helps lower blood sugar levels. Insulin amounts may need to be adjusted according to your level of exercise.
What are complications of type 1 diabetes? | Complications

High blood sugar levels can cause damage to various parts of the body. If diabetes isn’t managed properly, it increases the risk of the following complications:

• increased heart attack risk
• eye problems, including blindness
• diabetic nerve pain
• infections on the skin, especially the feet, that could require amputation in serious cases
• kidney damage
• high blood pressure
• high cholesterol

Diabetes can damage your nerves and lead to a condition called diabetic neuropathy. This is common in the feet. Small cuts, especially on the bottom of your feet, can quickly turn into severe ulcers and infections. This is because you can’t feel or see the cuts, so you don’t treat them. That is why it’s important to check your feet regularly if you have diabetes. If you happen to notice any foot injuries, let your doctor know right away.

Outlook

What is the outlook for type 1 diabetes?

Type 1 diabetes can be managed with proper treatment, like taking insulin, having a healthy diet, and getting exercise. People who manage their diabetes can live a healthy life.

Source: healthline.com

The post What Is Type 1 Diabetes? appeared first on All About Diabetes.