How%20Diet%20Affects%20Blood%20Glucose%20Levels

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How Diet Affects Blood Glucose Levels

• July 30, 2007
• Liz Weinandy, MPH, RD
• The Ohio State University
• Medical Center
• Liz.Weinandy_at_osumc.edu

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Objectives

• At the end of the presentation you will be able
  to
• Describe how different food components affect
  your blood glucose (BG) levels and your energy
  level
• Read a food label
• Count grams of carbohydrate

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Diabetes in the US

• 20.8 million children and adults -- 7.0 of the
  population -- have diabetes.
• Diagnosed 14.6 million people
• Undiagnosed 6.2 million people
• Pre-diabetes 54 million people
• 1.5 million new cases of diabetes were diagnosed
  in people aged 20 years or older in 2005.
• Source American Diabetes Association

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Diabetes in the US

• People with diabetes have increased health risks
• Heart disease
• Stroke
• High cholesterol
• Kidney disease
• Eyesight problems
• Vascular disease

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Food and Blood Glucose Levels

• Factors that impact BG levels
• Food
• Eating a healthy diet can help control BG levels
• Healthy weight
• Physical activity

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Food and Blood Glucose Levels

• Food is made up of three basic components
• Carbohydrates
• Protein
• Fat
• What component(s) affects the BG the most?
• Carbohydrates!

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Food and Blood Glucose Levels

• Carbs affect BG the most
• Proteins affect BG very little
• Fats keep BG elevated if eaten with a large carb
  load, but do not raise BG

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Food and Blood Glucose Levels

• American Diabetes Association recds
• Carbohydrates 50- 60
• Low carb diets are NOT recommended
• Protein 15- 20
• Most from low fat sources
• Fat 30
• Most from mono- and poly- unsaturated fats

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Food and Blood Glucose Levels

• What foods have carbohydrates in them?
• Starches
• Bread, cereal, tortillas, pasta, rice, corn,
  peas, potatoes, crackers, pretzels, popcorn,
  muffins
• Fruits
• Dairy
• Desserts Sweets
• Non- Starchy Vegetables

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Food and Blood Glucose Levels

• Different Types of Carbs
• Simple and processed
• Sugars, refined flour
• Complex
• High fiber, whole grains
• Fiber
• Not digested

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Food and Blood Glucose Levels

• Goal is to eat moderate carbs at all meals and
  avoid large carb intake at any one meal
• Eat three meals daily
• Snacks optional but good idea
• Can help prevent getting too hungry
• Concentrate on eating better carbs
• Complex carbs, those high in fiber

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Food and Blood Glucose Levels

• Source http//www.urbanext.uiuc.edu/diabetes2/sub
  section.cfm?SubSectionID26

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How Much Carbohydrate?

• Individualized approach
• Generally, for weight loss
• 45 grams per meal for women
• 60 grams per meal for men
• 15- 30 grams for 1-2 snacks a day
• 130 grams total minimum per day
• Amount of carb depends on many factors
• Gender, age, activity level, BG levels

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How Much Carbohydrate

• Example
• 1800 calorie diet
• 250 grams of carb total (55 carb)
• 60 grams carb each meal
• 35 grams carb for 2 snacks
• 225 grams of carb total (50 carb)
• 60 grams carb each meal
• 20-25 grams carb for 2 snacks

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How Much Carbohydrate?

• Remember, if you are trying to lose weight, it is
  NOT just about the carbs
• Total calories matter
• Low to moderate fat (lt30 of total calories)
• Moderate fat diets result in same or more weight
  loss as very low fat diets
• By limiting (not eliminating!) carbs, most people
  lose weight

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Label Reading

• Reading labels is important in managing BG levels
  and overall health
• Carbohydrate counting
• Look at Total Carbohydrate grams
• Can subtract Dietary Fiber grams if 5g or more
• Sugars are included in total carb grams
• Simple carbohydrates raise BG levels faster

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Label Reading
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Label Reading
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Carbohydrate Content

• What if a food item doesnt have a label?
• Produce
• Specialty cheeses
• Meats, Poultry, Seafood
• Aunt Marthas potato casserole
• Restaurant Foods
• Alcohol

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Carbohydrate Content

• Easiest to buy calorie/ carb counter book or look
  up online
• American Diabetes Assoc.
• www.diabetes.org
• American Dietetic Assoc.
• www.eatright.org
• Calorie King book (8 Barnes Noble)
• Calorieking.com
• Fitday.com

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Carbohydrate Content

• Produce
• Fruit
• Serving is generally small piece fruit (4 oz), ½
  cup fruit, ¼ cup dried fruit, or ½ cup (4 oz.)
  juice
• 15 g carb, 60 calories
• Vegetables
• Starchy- ½ cup of peas, corn, or potatoes
• 15 g carb, 80 calories
• Nonstarchy vegetables- 3 cups raw or 1 ½ cups
  cooked broccoli, carrots, cucumbers, peppers,
  etc.
• 15 g carb or less, 75 calories or less

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Carbohydrate Content

• Meat and Meat Substitutes
• Chicken, fish, beef, eggs, cheese, peanut butter
• Generally contain little or no carb, mostly
  protein and variable amounts of fat
• Choose lower fat options except for fish and pb
• Moderate portions
• 3-4 oz or deck of cards
• Calorie difference is great!
• Ex 4 oz of skinless chicken breast vs 4 oz pork
  spareribs
• Calorie difference is 260 (140 vs 400 calories)
• Extra calories all from fat!

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Carbohydrate Content

• Combination Foods
• Casseroles, lasagna, spaghetti w/ meatballs, mac
  cheese, chili w/ beans, etc.
• In GENERAL, 1 cup 30 g carb
• Pizza, thin crust
• ¼ of 12 inch (about 5 oz) 30 g carb
• Most of carb is in crust so avoid thick ones or
  limit portion size greatly

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Carbohydrate Content

• Restaurant Food
• If a chain, look up info
• If not a chain, will have to estimate
• Caution with portions!
• Number one way to eat large amount of carbs
• Ask waiter to bring to go container with meal and
  eat half or split with someone else
• Be moderate with bread basket, corn chips, etc.
• Decide where you want to spend carb grams

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Alcohol

• Moderate consumption ok if physician approves
• 1 drink for women a day, 2 for men
• Always with food
• Not on empty stomach
• Not with high Triglycerides
• May cause hypoglycemia, or low blood sugar
• Stimulates appetite

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Summary

• Carbohydrates affect BG the most
• 50- 60 of calories from carb
• Carb counting is an effective way to monitor carb
  intake
• Label reading important
• Lose weight if needed or maintain current
• Physical activity important

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Questions?