We are constantly learning and evolving our way to better health. But for
the average person with diabetes, managing the disease can seem daunting,
especially because of the many different opinions on how to eat to care
for their diabetes. Here, Rachel Albaum, a Certified Diabetes Educator
and registered dietitian with Barnabas Health Medical Group, breaks down
the basics to help eliminate confusion about managing diabetes.
- Put carbohydrate counting on the back burner unless you have type 1 diabetes
or are solely insulin dependent… in that case, please continue
to monitor your carbohydrates. For the majority of people diagnosed with
type 2 diabetes, carb counting is not necessary and can often be confusing
for the patient – especially for someone who has been recently diagnosed
with diabetes. While moderation is important (remember, carbs turn into
sugar!), below are more useful tips for better blood glucose management.
- Quality vs. Quantity: All carbs are not created equal – eating 500
calories worth of cookies versus 500 calories of broccoli (or even brown
rice) results in very different breakdowns in your body. Carbs that are
high on the glycemic index, or simple carbohydrates, break down very quickly
in the body and cause sugar to spike in the bloodstream. This quick sugar
spike causes insulin (for those who can make insulin) to surge and can
increase cholesterol levels, cause weight gain (especially in the stomach
area), and can cause fatigue, irritability, hunger, food cravings and
more. By choosing carbs low in the glycemic index, also known as complex
carbs, the body has to work harder to break it down, causing a slower
release in blood sugars… therefore helping to control the huge
high and low blood glucose levels many see as well as controlling hunger
and aiding in weight loss.
- Timing: The most common mistake I find among diabetics is they tend to
skip breakfast or another meal during the day. Going too long without
eating can actually raise blood sugar because the liver stores glucagon
(glucose) and may release it into the blood if it finds we are running
too low. Then, when you do reach for food, your body will convert whatever
you choose into sugar quicker because it is so happy it’s finally
being fed. This spikes insulin levels up and cause more weight gain. Skipping
meals can also lead to increased food cravings, especially for carbohydrate-based
foods because your body is looking for that “instant energy”
quick fix. You should eat within an hour or two of rising, then every
three to five hours.
- Food Combination: Eating carbohydrates alone (that includes fruit) can
also cause a surge of blood glucose and actually cause increased hunger.
Combining carbs with protein and healthy fats as well as a lot of veggies
(at least with lunch and dinner) will help delay the digestion of carbs
– so instead of wanting to eat every one or two hours, you will
be satisfied for three to five hours. The best way to get the correct
portions on your plate is to follow the “plate rule” –
fill half of your plate with non-starchy vegetables and divide the other
half, filling 25 percent with protein and the other 25 percent with your
carb/starch for the meal.
- Step away from the diet/sugar-free foods. Just because it’s sugar-free
does not mean it’s carb free. Many sugar-free foods – cookies,
puddings, cakes, etc. – are carbohydrates that break down into sugar
in our blood. Sugar-free products often contain sugar alcohol, which has
been shown to impact blood sugar and can cause some uncomfortable gastrointestinal
distress such as gas, bloating and diarrhea. Sugar is sugar, no matter
its form – white, brown, honey, agave, splenda, Sweet’N Low.
We know now that sugar substitutes are linked to increased weight gain,
food cravings, and increased blood sugars despite them being sugar-free.
Sweets can fit into your diet once in a while, so my recommendation is
that if you are going have a sweet, eat the real thing in moderation and enjoy it!
Whether diabetic or not, these healthy eating tips can be implemented by
everyone in your family. Please keep in mind that these are some basic
tips for blood sugar management, but remember we are all individuals,
and so what may work for one person can be completely different for another.
That is why it’s best to see a Registered Dietitian/Certified Diabetes
Educator to find out what will work best for you.
Rachel has office hours at all 3 United Medical locations in Bayonne, Clifton
and Lyndhurst. To make an appointment with Rachel Albaum, call 201-460-0063.
Rachel Albaum is a Registered Dietitian and Certified Diabetes Educator with more than
10 years of experience providing nutritional education and counseling.
She earned a Bachelors of Science degree in Nutritional Sciences from
the University of Connecticut and completed a one-year internship at New
York Presbyterian Hospital. Additional certifications she has accrued
over the years include: adult and pediatric weight management certifications,
mindful-based eating training, and training as a yoga instructor. Her
specialties include weight management, diabetes, heart disease, allergies
and digestion issues, pediatric nutrition, pregnancy, hypertension, lipid
management, kidney disease, sports nutrition, and overall general healthy
eating. She strongly believes that healthy nutrition and lifestyle can
impact all areas of one’s life, improving energy levels, preventing
diseases and progressions of diseases, boosting immune systems, and preventing
malnutrition and deficiencies.