New Type 2? Think there's nothing to eat?

Question of the week from FOODPICKER.org:

Susan A.: I was diagnosed with type 2 diabetes last month.  I’m having difficulty understanding how many carbs and sugar I can have each day.  I’m finding that nearly everything contains carbs and sugar!  Can you help me with this?
 
Answer: Asking for help is the first step in learning diabetes self-management. You might start by asking your endocrinologist or primary care doctor to refer you any classes in your area. Also please refer to last week's question & answer for help in finding a Certified Diabetes Educator (CDE) or Registered Dietitian (RD) to work with you. For newly diagnosed persons, I highly recommend personalized sessions with a CDE or RD. It will be very helpful in starting you off on the right track to great diabetes self-care and good long-term health.

There are 2 main meal planning methods taught to people with diabetes: carbohydrate counting and the exchange system.  I find carb counting a much easier method to learn and teach, but you may find you like exchanges better. Be sure to ask about these two methods so you can discover which will work better for you.

In general, the body needs a minimum of 130 grams of carbohydrate each day. Carbohydrates are not the enemy here - your body runs on carbohydrate and needs adequate amounts to survive! For someone with diabetes, the issue is that the body cannot handle a large amount of carbohydrate at one time. It is important for you to spread carbohydrates throughout the day. You will find it easier to do this (and easier to maintain blood glucose control) if you eat several smaller meals and snacks instead of only 2 or 3 meals per day.

For example, say you are aiming for approximately 150 - 160g of carbohydrate per day. You could divide as follows:

• Breakfast: 25 -30g
• Snack: 15 - 20g
• Lunch: 30 - 45g
• Snack: 15 - 20g
• Dinner: 30 - 45g
• Snack: 15g

This type of breakdown of grams/carb per meal is typical in the carb counting method of meal planning.

When reading food labels, the "Total Carbohydrate" amount is the most important one to consider (sugar is included in the "Total Carbohydrate" amount). For foods without labels (the best type to eat!), you can try searching the USDA's nutrient database or FOODPICKER.org. You can also track and assess your diet for free with USDA's SuperTracker.

In general, the faster your blood glucose rises, the higher it is likely go. You'll want to concentrate on carbohydrates that take longer to digest. This includes carbohydrate choices with lots of naturally-occurring fiber: whole grains (brown rice, quinoa), whole fruits (not fruit juices) and non-starchy vegetables (broccoli, lettuce, spinach, green beans, peppers, tomatoes, etc.).

There are a few common starchy vegetables to look out for: corn, peas, white potatoes and sweet potatoes. While nutritious, these veggies are more concentrated sources of carbohydrates. Enjoy them in smaller portions than you would non-starchy vegetables. Low-fat dairy products (milk & yogurt) are also nutritious carbohydrate choices, but be sure to check the "Total Carbohydrate" amount, especially on fruit-flavored yogurts. Some are loaded with added sugars, which will drastically increase the amount of total carbohydrate. 

Do you know someone with diabetes?  They can send their questions to: diabetes@foodpicker.org