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Why Diabetics Need to Read Food LabelsReading food labels can help you make wise diabetic food choices. Nutrition Facts tell you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, sodium, and fiber per serving. You should be aware that food labels group all types of sugar together under the category "sugars." Regular table sugar is called sucrose; other sugars on labels also have names that end in "-ose" include glucose (also called dextrose), fructose (also called levulose), lactose and maltose. Other kinds of carbohydrates are sorbitol, xylitol, and mannitol.List of IngredientsIngredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to spot things you'd like to avoid, such as coconut oil or palm oil, which are high in saturated fat. Also try to avoid hydrogenated oils that are high in trans fat.The ingredient list is also a good place to look for heart-healthy ingredients such as soy; monounsaturated fats such as olive, canola or peanut oils; or whole grains, like whole wheat flour and oats. Total amounts are shown in grams, abbreviated as g, or in milligrams, shown as mg. A gram is a very small amount and a milligram is one-thousandth of that. Compare labels of similar foods. For example, choose the product with a smaller amount of saturated fat, cholesterol, and sodium and try to select foods with more fiber. CaloriesIf you are trying to lose or maintain your weight, the number of calories you eat counts. To find out how many calories you need each day, talk with your Houston dietitian or certified diabetes educator.Total FatEver wonder about the difference between fat free, saturated fat free, low fat, reduced and less fat? Fat is calorie-dense. Per gram, it has more than twice the calories of carbohydrate or protein. Although some types of fats, such as mono and polyunsaturated fats, are healthy, it is still important to pay attention to the overall number of calories that you consume to maintain a healthy weight. If you are trying to lose weight, you'll want to limit the amount of fat you eat.Total fat tells you how much fat is in a food per serving. It includes fats that are good for you such as mono and polyunsaturated fats, and fats that are not so good such as saturated and trans fats. Mono and polyunsaturated fats can help to lower your blood cholesterol and protect your heart. Saturated and trans fat can raise blood cholesterol and increase your risk of heart disease. SodiumSodium does not affect blood glucose levels. However, many people eat much more sodium than they need. Table salt is very high in sodium. You might hear people use "sodium" in lieu of "table salt," or vice versa. Adults should aim for less than 2400 mg of sodium per day. If you have high blood pressure, it may be helpful to eat less.Total CarbohydratesIf you are carbohydrate counting, look at the grams of total carbohydrate, rather than the grams of sugar. Total carbohydrate on the label includes sugar, complex carbohydrate, and fiber. If you look only at the sugar number, you may end up excluding nutritious foods such as fruits and milks thinking they are too high in sugar. You might also overeat foods such as cereals and grains that have no natural or added sugar, but do contain a lot of carbohydrate.FiberFiber is part of plant foods that is not digested. Dried beans such as kidney or pinto beans, fruits, vegetables and grains are all good sources of fiber. The recommendation is to eat 25-30 grams of fiber per day. People with diabetes need the same amount of fiber as everyone else.Sugar AlcoholsSugar alcohols (also known as polyols) include sorbitol, xylitol and mannitol, and have fewer calories than sugars and starches. Use of sugar alcohols in a product does not necessarily mean the product is low in carbohydrate or calories. And, just because a package says "sugar-free" on the outside, that does not mean that it is calorie or carbohydrate-free. |
Diabetes Tip #1 Walking with a friend... what could be better? Morning exercise is recommended. Diabetes Tip #2 As a diabetic, you must always keep yourself well hydrated, and water is best. Diabetes Tip #3 Diabetic foot complications are the number one cause of nontraumatic foot amputations in the United States. More Diabetes Tips:Diabetes Tip #4Candy or toys? Diabetes Tip #5 Feed a cold. Diabetes Tip #6 Enjoy your exercise. Diabetes Tip #7 Hyperglycemia? Diabetes Tip #8 Your sweet tooth. Diabetes Tip #9 Pre-diabetes? Diabetes Tip #10 I hate to exercise. Diabetes Tip #11 Still hate to exercise. Diabetes Tip #12 Handful of nuts. Diabetes Tip #13 Anyone can have diabetes. |
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