Carbohydrate Control and the Diabetes Pantry

More than 18 million Americans have diabetes, and about 5 million more have it and don't know. Scary numbers, as uncontrolled diabetes can lead to nerve and kidney damage as well as blindness. Diabetes also increases the risks for heart disease and stroke. If you have diabetes, you must take stock of your pantry and think creatively about food to lower your risks of these conditions.

Carbohydrate control is where the rubber hits the road for a diabetic. You need to stay on top of what you eat. Your body is no longer able to efficiently absorb sugars from food. So, can the cake and bring on the bananas—it's time to overhaul your pantry.

Some foods will need to go. Pastries, frosted cereals and sugary candies can all be taken off the shelf. Also, regular soft drinks, fruit punches and other sugary beverages can drive your blood sugars through the roof, and need to be replaced with water and artificially sweetened beverages. Alcoholic drinks are empty calories and make diabetes-related problems like high blood pressure, nerve damage and high-triglycerides levels worse. Also, alcohol can block the action of some diabetes medicines. You can have these foods on occasion, but ask yourself: "Is it really worth it?" The best way to keep these foods out of your body is to keep them out of your house.

Now that you have more pantry space, you can explore a broader array of other carbohydrate sources. As a diabetic, you must know how to enjoy wholesome carbohydrates—your body needs them in controlled amounts. Switch to whole-grain pastas and brown rice as well fat-free or low-fat milk. Continue to enjoy winter squashes, potatoes and corn. Eat fruits and quench your thirst with 100 percent fruit juices. Foods like greens, carrots, summer squash and other non-starchy vegetables contain lower amounts of carbohydrate per serving—eat them abundantly. See the following table for guidance on serving sizes for these foods.

Wholesome Carbohydrate-Rich Foods by Serving Size

Remember: Sugar-free does not mean carbohydrate-free. Grocery stores have sections of dietetic foods such as sugar-free cookies, candies and other snacks. Although sugar-free foods have no simple sugars, they usually contain other carbohydrates that can make your blood sugar high. Words for the wise: A carbohydrate is a carbohydrate is a carbohydrate. Whenever you see the words carbohydrate, sugar, complex carbohydrate, sugar alcohol or even fiber on a food label, be aware—they're all carbohydrates and affect your blood sugar. Learn how these foods fit into your diet.

As a diabetic or a person who cooks for one, you'll need to start reading read food labels carefully. Know the serving sizes of carbohydrate-rich foods and how they fit into your meal plan. To learn more about carbohydrate intake and other elements of good diabetes management, take a diabetes education class or seek the assistance of a registered dietitian or certified diabetes educator. They can teach you how to make the most of your meal plan and enjoy a variety of wholesome foods.

Be creative by searching cookbooks and credible magazines, like Diabetes Forecast, that offer new spins on old favorites. Always fill half of your plate with non-starchy vegetables. Add more salads and steamed vegetables at dinner and decrease the amount of potatoes, rice and corn that you eat. Beef up your favorite casserole with extra chopped vegetables and whole-wheat pasta. Munch on salad or raw vegetables with your thin-crust veggie pizza. Snack on mini-bags of microwaveable, low-fat popcorn instead of potato chips.

Take charge of your life by restocking your pantry. Exploring healthy eating can help to reduce your chances of suffering more health problems like blindness, nerve damage or kidney problems. As you learn to follow your new diet, you'll be amazed to see that healthy eating as a diabetic looks a lot like healthy eating for everyone. Pretty soon you and your whole family will enjoy the benefits of a new relationship with healthier food.

Resources:

• American Diabetes Association
• American Dietetic Association
• National Diabetes Education Program
• National Diabetes Information Clearinghouse
• National Institute of Diabetes and Digestive and Kidney Diseases

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Keecha Harris is President of Harris and Associates, a food systems and public health consulting firm based in Birmingham, Ala. (Read her full bio.)