When you have diabetes be careful about what you eat to help you control your blood sugar.

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1 PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates (Carbs) Lower (Carbs) Proteins Fats and Oils How does food affect my blood sugar? Some food makes your blood sugar go up. Diabetes pills, insulin or exercise bring your blood sugar down. If you don t have enough insulin in your body, your blood sugar may be up after you eat. Changing what you eat can help bring your blood sugar down. Do not skip meals to lower your blood sugar. 1

2 Carbohydrates Does all food make the blood sugar high? No, it is mainly the higher carbohydrate foods that make blood sugar go up. Carbohydrate foods are also called Carbs. Foods with higher carbs are: Starches and grains such as bread, pasta or noodles, rice and cereal. Fruits and fruit juice. Soft drinks, sweet drinks, most energy drinks and sports drinks. Milk and yogurt. Sweets including ice cream, cakes, cookies, candy, desserts. Starchy vegetables such as potatoes, peas, most beans, and corn. Should I stop eating carb foods? No, you need to eat carbs at every meal! Do not skip carbs to try to lower blood sugar. You need to control how many higher carb foods you eat to help control your diabetes. You and your dietitian will figure out the right amount and right kind of carbs for you. 2

3 Higher Carb Food List If you eat too much of these at one time your blood sugar may go up too high. Breakfast Foods Hot or cold cereal Milk Fruit Fruit juice Bread, Biscuit, Bagel, Muffin Waffles Pancakes Tortilla Rice Syrup Jelly Yogurt Hot Cocoa Poptarts Breakfast bars Instant Breakfast Lunch and Dinner Potatoes Rice Pasta (noodles, spaghetti, macaroni, etc Beans (pinto, white, black, etc) Corn Peas Sweets Ice cream Pie Pudding Cake Cookies Candy Soda Sweet tea Bread, roll, tortilla Pretzels Chips Milk Fruit Juice Crackers 3

4 Lower Carb Foods You can eat all you want of these foods! These lower carb foods are healthy and low in calories These foods don t raise your blood sugar very much Alfalfa sprouts Okra, boiled Artichoke / Artichoke Hearts Onion Asparagus Peppers, any kind Green beans or yellow Radish Bean sprouts Rhubarb Beets, boiled Sauerkraut Broccoli Snowpeas Brussels sprouts Spinach Cabbage, any kind Sprouts, any kind Cauliflower Squash, yellow or spaghetti squash Celery Sugar snap peas Cucumber Water Chestnuts Eggplant Tomatoes Leeks Turnip Mushrooms, button, raw or cooked Zucchini Greens, any kind Turnip Collard Spinach Kale Lettuce: any kind Romaine Head Mixed greens 4

5 Protein Foods Eating foods with protein can make you feel full and satisfied for longer. Most protein foods don t have carbohydrates and won t make your blood sugar go up. Be careful though, protein foods may also have a lot of fat and if you eat too much you could gain weight or make your cholesterol go up. Protein foods include meats, poultry, fish, and eggs. Common Meats or Proteins Lean Beef, Lamb, Veal and Pork Sandwich or Deli Meats Chicken, Turkey, Cornish Hen, without skin Fish, Tuna Fish, Shell Fish Eggs and Egg substitutes Low Fat or fat-free Cheese Low-fat Cottage Cheese Peanut butter Tofu Venison (Deer) and other Game For meats, a serving is about the size of the palm of your hand. If you are extra hungry, you can eat two servings of very lean meat. Eat some protein at each meal. 5

6 Tips To Reduce Fat: Buy lean meat (low-fat). The best meats have names that end in loin or round. For example: sirloin, tenderloin, eye of round, ground round, or round steak. Buy low-fat cheeses (2% or fat-free). For example, Kraft 2% cheese. Don t eat more than 4 egg yolks per week. You can eat egg whites every day. When you cook: Try baking, broiling, or grilling food. Use a non-stick skillet and a cooking spray such as Pam. Try not to add any oils or other fats. Before cooking, cut all fat away from the meat. Remove the skin from chicken or turkey before cooking it. Season with lemon, lime, garlic or spices. 6

7 Fats And Oils Fat and oils have more calories than any other foods. Eating too much fat can make you gain weight. These fats are OK to eat in small amounts: Monounsaturated Fats (lower bad cholesterol) Almonds Cashews Pecans Peanuts Pistachios Macadamia nuts Hickory nuts Filbert/hazelnuts Pine nuts Avocado Canola oil Olives & Olive Oil Tahini paste Peanut oil Peanut butter Sesame seeds Eat less of these: Polyunsaturated Fats (Lower bad and good cholesterol) Pumpkin seeds Sunflower seeds Corn oil Soy oil Safflower oil Margarine Mayonnaise Walnuts Try to avoid these Saturated Fats (Raise bad cholesterol) Bacon & Sausage Butter Coconut Chitterlings Cream Half and Half Cheese Fatback Shortening Lard Sour cream Salt pork Also try to avoid these: Hidden Fat Foods (Raise bad cholesterol) Fast Food Biscuits Chips Fried foods Corn Bread Donuts Muffins Popcorn Crackers Granola Whole Milk Hot Dogs Potted Meat Hamburgers Lunch Meats Desserts Pizza Cream soups and Sauses Casseroles Sauces Dip Gravy 7

8 I CAN DO IT: I will pick a goal from the list below to start and continue until I talk about it with my doctor, nurse or dietitian. I will: 1. Fill half my plate with low carb veggies at lunch and dinner 2. Select lean meat from the meat list for my protein foods. 3. Bake, grill or broil meat instead of frying. 4. Use fats from green list instead of fats from yellow or red list. 8

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