A: Foods labeled as low-sugar or sugar-free may or may not contain carbohydrates and therefore may or may not be advantageous to use. Some sugar-free foods are sweetened with a sugar substitute or two and contain no calories, such as diet soda; some sugar-free foods are sweetened with lower calorie sweeteners or bulking ingredients in known as polyols. These include sorbitol and xylitol, and they contain about half the calories of other carbohydrates, on average, because the body doesn't digest them completely. Eating large amounts can cause gas, cramps, and diarrhea in some people. Foods sweetened with polyols usually contain calories and carbohydrates that can raise blood glucose. This is true for sugar-free ice cream, cookies, candy, and more. Read the nutrition label and ingredients. This will help you choose sugar-free foods that make sense for you to use.
Q: Is it OK for people with prediabetes and diabetes to eat some sugar and sweets?
A: Yes. People with diabetes can enjoy sugary foods and sweets in moderation. However, the amount of sweets you eat should be balanced with your diabetes nutrition goals, such as weight loss, blood glucose, and blood lipid control. Be aware that some desserts and sweets, for example ice cream and cheesecake, are also high in fat and the fat may be the unhealthy saturated type. Keep portions small, and check your blood glucose an hour or two after you indulge; this can help to guide you toward sweets that you can continue to eat on occasion and to learn which ones you should avoid. Knowing your blood glucose number may also help you, if you are able, to adjust your blood-glucose-lowering medication to compensate for sweets.
Q: How many carbohydrates should an adult man or woman who is trying to lose weight eat each day?
A: Aim to get roughly half of your calories from carbohydrates. For example, a sedentary woman who wants to lose weight should limit her calories to 1,400 to 1,600 a day, so she should consume 700 to 800 calories from carbohydrates daily. At four calories per gram of carbohydrate, this translates to 175 to 200 grams of carbohydrates. Following is a sample meal plan that would meet this guideline, along with examples of serving sizes.
- Seven starch servings (one serving is a slice of whole wheat bread, or half a medium baked potato)
- Two servings of milk and yogurt (one serving is eight ounces of fat-free milk, 2/3 cup of fat-free yogurt)
- Four servings of vegetables (one serving is one cup of salad or a half-cup of cauliflower or carrots)
- Five ounces of meat (cooked)
- Three servings of fruit (one serving is a cup of cantaloupe, 2 small tangerines, a small banana, or a small apple)
- Six servings of fat (one serving is a teaspoon of olive oil, two tablespoons of avocado, four pecan halves, or a tablespoon of reduced-fat mayonnaise)
Q: I have high blood pressure. I've been told to limit my intake of sodium. What are a few suggestions?
A: About three-quarters of the sodium that people eat comes from processed foods. Therefore, decreasing the amount of processed foods you eat is a good way to reduce sodium. Check the sodium count of a food on the nutrition facts label. Processed and ready-to-eat foods may be high in sodium, so limit your consumption of them and choose fresh fruits, vegetables, and meats instead. Make your own salad dressing from scratch, because commercial dressings are frequently high in sodium. Don't use added salt in cooking, and use lemon juice, mustard, vinegars, and other lower-sodium condiments to add flavor to food. And be sure you're getting enough potassium, which is found in fruits, vegetables, and dairy foods. Increasing potassium intake can blunt the effect of too much sodium on blood pressure.
Q: As a person with diabetes, should I be taking dietary supplements? If so, which ones?
A: According to the American Diabetes Association, if you're eating a variety of nutritious foods, consuming at least 1,200 calories a day, and are able to keep your blood glucose under control, you don't need extra vitamins, minerals, or other dietary supplements. You can take a supplement with 100% of the daily values of vitamins and minerals if you're concerned about getting enough nutrients from food. Your health-care provider may recommend that you take certain vitamin or mineral supplements if you're a vegetarian, are cutting calories to 1,200 daily or less to lose weight, are pregnant or breast-feeding, or have certain illnesses.
Q: What's the difference between glycemic index and glycemic load?
A: The glycemic index (GI) of a food measures how much blood glucose rises within the two hours after you eat it, while the glycemic load (GL) additionally accounts for a food's typical serving size. Low GI foods, such as whole grains, vegetables, and some fruits, can be healthy, but aren't always. Considering the GI and GL of foods can be helpful, according to the American Diabetes Association, as long as it's done in conjunction with and after you are already carefully monitoring carbohydrate intake and eating healthy.
Q: Since I have diabetes, do I need to prepare my food separately from my family?
A: No. The foods that are healthy choices for you will also be healthy choices for your family members who don't have diabetes. The easier you make it for everyone to eat healthy together, the more likely it will be that you'll be able to continue practicing the important lifestyle changes over the years and the more likely you will raise your children and grandchildren with healthy eating habits. Keep in mind that if you have diabetes, they are at greater risk of diabetes too.
