How to Read Nutrition Label If You Are Diabetic

How to Read Nutrition Label If You Are Diabetic

by with No Comment Diabetes

Are you having difficulties choosing the right foods at the grocery? Do you feel lost when you look at the nutrition fact table? Do you understand the list of ingredients? Finding the right nutritious food and understanding food labels is not as easy task especially with the high number of food products on the market. It’s even harder for people with diabetes because food choices can have an impact on blood sugar level. In this articleI will show all you need to know about grocery shopping in you have diabetes.

UNDERSTANDING SUGAR CLAIMS

Claims are used to attract consumers on a particular nutrition aspect of the food product.

Here is a list of the most common sugar claims and their meaning:

  • Free of sugar or sugar free: The food contains less than 0.5g of sugars per portion. For example: chewing gum.
  • No sugar added: The food contains no added sugars. However, sugar substitutes (aspartame, sucralose, sugar alcohols, acesulfame-k) could have been added.
  • Reduced in sugars: The food is processed, formulated, reformulated or otherwise modified so that it contains at least 25% less sugars than the reference amount of a similar reference food. This label is bit tricky because even if it is reduced it doesn’t necessarily mean that the sugar content is low and that this product is a good choice.
  • Fat-free: While it’s not a sugar claim, it’s important to know that some fat-free foods are often higher in sugar than the regular version.

Beware this claim does not mean that there are no sugars in this product! This is why it is very important to look at the food label to check the content of carbohydrate and sugars. For example, if you are buying an applesauce with no sugar added, you are still getting the natural sugar from the apples but no extra sugar has been added.

CHECKING THE INGREDIENT LIST 

The ingredient list shows all the ingredients in a packaged food product. They are usually listed in descending order by weight, beginning with the ingredient that weights the most and ending with the ingredient that weights the least. Therefore, if you see the word sugar or sugar derivatives in the first FIVE ingredients, it would be wise to check the sugar content on the nutrition fact label. The list of ingredients can also be a good place to look for heart-healthy ingredients such as healthy fats; or whole grains.

It’s important to know that there are different names of sugar. Look for words that end in -OSE. These include: sucrose, maltose, dextrose, fructose, glucose, galactose, lactose, high fructose corn syrup.

Unfortunately, it doesn’t end here. The following are all sugar: cane juice, dehydrated cane juice, maltodextrin, corn syrup, caramel, brown sugar, malt syrup, agave syrup, fruit juice concentrate, maple syrup, honey and molasses.

USING THE NUTRITION FACT TABLE

A lot of people tend to focus on the number of calories in a product. While it is important. It’s not only the calories that count. Here are some quick tips when reading the nutrition fact table:

START BY CHECKING THE PORTION OF REFERENCE 

All values in the Nutrition Facts table represent a specific amount of food. Be sure to compare this amount with the amount that you are actually consuming.

For example: If a 240 ml milk brings you about 11g of carbohydrates, evaluate if your intake corresponds to that same quantity or more and this by checking the amount you usually drink.

CHECK THE % DAILY VALUE 

Fiber 

They are found in the right column on the label and can help you make informed food choice. A useful tip is to look at the % daily value of fiber in the chosen product. Fibers play a role in regulating blood sugar levels. Therefore, the more fiber you have in a product the better. As easy way to verify that is to look at the percentage. If a particular food product has 5% or less fiber per portion, it means that the fiber content in this product is low. On the other hand, a percentage equal or superior to 15% means that this product is high in fiber.

Saturated, Trans fats and sodium 

Since people with diabetes are at risk of having cardiovascular diseases, it would benefit to check also the percentage value of the saturated and Trans fats (bad fats) and sodium. In this content, aiming for  5% or less is ideal.

Finally, if you feel hesitant between similar products, use the % daily value to compare and pick the best option. However, make sure they both have the same portion of reference.

LOOK FOR THE FIBER CONTENT AND SUBTRACT IT FROM THE TOTAL OF CARBOHYDRATES 

Diabetes is all about blood sugar control and one way to do that is to know approximately the amount of sugar a product is giving you per portion. This is especially true for those with type 1 diabetes and who have uncontrolled type 2 diabetes. Fiber is highly encouraged int he diet because it’s not digested and therefore it will not affect blood sugar levels. In fact, some types of fibers such as soluble fiber found in oat bran, legumes (beans, peas, and lentils), and fruits high in pectin can actually help control blood sugar levels.

Here is an example of a nutrition label and how we can deduct fiber from the total carbohydrate amount:

As we can read from the label, this product has 10 grams of carbohydrates in one cup. From these 10 grams, 5 grams are dietary fiber. Therefore, the total amount of carbohydrate to be considered is 5g.

BOTTOM LINE

Understanding nutrition labels will make your grocery shopping experience way easier as you will be making more informed food choices. Here is a list of some grocery shopping tips:

  • Don’t go on an empty stomach and check your blood sugar levels before you go.
  • Focus on fresh fruits and vegetables of all colours. Frozen versions are also good but avoid buying sweetened frozen fruits.
  • Try to choose more complex carbohydrates such whole grain products. Aim for 2 grams of more of fiber per portion.
  • If you want to buy biscuits/crackers look for those that have less than 20 grams of carbohydrates per portion and less than 5 g of fat.
  • Explore non-animal sources of proteins such as beans and lentils least once a week. They not only contain protein but they are excellent sources of fibers.
  • Go more for lean proteins, fish high in omega-3 and egg whites.
  • Aim for unflavoured dairy products. Flavored versions tend to be higher in sugar.
  • Pick low sodium or no salt-added products.

If you’re looking for one-on-one nutrition counselling for yourself, feel free to check out my service.  

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Is Vegetarian Diet Better for Diabetes

by with No Comment Diabetes

A variety of dietary patterns have been studied for people with diabetes. The type of diet a person chooses to follow is determined by their individual needs, preferences and abilities. There is no such thing as a perfect diet for people with diabetes.

New research shows the protective effects a plant-based diet can have on people at risk of developing diabetes or with existing diabetes. Vegetarians and vegans tend to live longer and have a lower risk of developing diabetes as well as other chronic conditions like heart disease, hypertension, certain types of cancers and obesity.

WHAT IS A PLANT BASED DIET? 

According to the Academy of Nutrition and Dietetics recent position paper, a well-planned vegetarian diet that is rich in whole grains, nuts, legumes, soy, seeds, fruits, and veggies can be nutritionally adequate and suitable for all life stages.

Plant based diet exclude most or all animal products. There is no single version of a vegetarian diet, but rather a spectrum of vegetarian patterns that vary with the types of animal products (eggs, fish, dairy) they include. People choose to follow a vegetarian lifestyle for many reasons including animal rights, environmental factors or for better health. That being said, vegetarian diets do not necessarily equate to a nutritious diet. A person can avoid animal meat, but still consume excess calories from French Fries and potato chips as they are considered vegetarian.

Below are 6 different types of vegetarian diets:

  1. Vegan: Excludes eggs, dairy or other animal-based products. Includes only foods from plants (fruits, vegetables, legumes, seeds, grains, and nuts).
  2. Lacto-vegetarian: Includes dairy products but no eggs.
  3. Ovo-vegetarian: Include eggs but no dairy products.
  4. Lacto-ovo-vegetarian: Includes eggs and dairy products.
  5. Pescatarian: Includes fish but no meat.
  6. Flexitarian (semi-vegetarian): Eat mostly a vegetarian diet with limited meat, eggs, and dairy products.

HOW A VEGETARIAN DIET CAN IMPROVE BLOOD SUGAR CONTROL

Vegetarian diets are naturally higher in fibre and lower in saturated fat than more traditional diets.

  • Higher fibre intake may help with weight loss as it makes you feel full for a longer time after eating, resulting in eating less overall.
  • Lower saturated fat intake can promote a healthier heart and prevent heart disease, which in common among people with diabetes.

Research suggests that well planned, vegetarian diets that are rich in whole grains, fiber, legumes, nuts, and unsaturated fats can help improve blood sugar and may even prevent diabetes.

HOW TO FOLLOW A VEGETARIAN DIET IF YOU HAVE DIABETES

Following a plant-based diet will not “cure” the diabetes. Diabetes is a very individualized chronic condition – what works for you may not work for another.

  • Talk to your Dietitian 

Vegetarians can be at risk for nutritional deficiencies, in particular, iron, vitamin B12, vitamin D and calcium. A dietitian will help you understand that fundamentals of vegetarian eating and teach you how to plan a well-balanced, nutritionally adequate vegetarian diet.

  • Watch your carbohydrates  

Vegetarian diet is not a low carb diet. Whole grains, vegetables, fruits and beans contain carbohydrates and will impact blood sugars.  People with diabetes still need to watch your portion sizes and read labels.

  • Choose high fibre grains

Avoid highly-processed carbohydrates like white flour, pastries, and white bread. Instead, choose high-fiber grains like quinoa, brown rice, bulgur, and oatmeal. These whole grains have a lower glycemic impact due to the fiber and additional protein content.

  • Load up the greens and colourful fruits

As a vegetarian, make sure you are consuming at least 7-8 servings of fruits and vegetables per day.  A good rule of thumb is to fill up half of your plate at every meal with vegetables.

  • Choose plant-based protein 

Protein remains an important nutrient for people with diabetes because it can stabilize blood sugars as well as help with satiety. Make sure you replace your animal-protein choices with plant-based protein such as  legumes, tofu, soy, nuts, and nut butter in every meal. For lacto-ovo vegetarians, eggs, cheese, yogurt, and milk are other nutritious sources of protein.

  • Choose healthy fats 

Vegetarian diet can be lacking in omega-3 fatty acids due to eliminating eggs and fish. If you don’t eat fish or eggs, you may need an omega-3 supplement (DHA/EPA) or choose foods rich in ALA (alpha linolenic acid) such as flaxseed, walnuts, canola oil.

BOTTOM LINE

Do you need to become vegan or eliminate all animal products to see health benefits? Not at all. The research clearly states that eating more fruits, whole grains, and less meat is associated with overall improved health.

If you’d like to experiment with this way of eating, I recommend starting out with the semi-vegetarian approach. Instead of eliminating meat altogether, start to gradually reduce the amount of meat you consume. If you typically eat meat for lunch and dinner, try eating it at dinner time and having a plant-based meal at lunch. See how that works for you.

FOR EASY VEGETARIAN RECIPES:

Did you know that I offer personalized one-on-one nutrition counselling? If this is something you’s like to learn more about, check out my service.

How Can I Manage My Diabetes?

How Can I Manage My Diabetes?

by with No Comment Diabetes

Sometimes it’s difficult to know what to eat when you are managing a health condition. That’s often true for people with diabetes, since what they eat can affect their blood sugar levels. In many cases, education is key to making it easier to manage a special diet. The more you know, the more control you have over your condition!

I often work with clients who identify with this problem, and maybe you do too. Here are some myths about Diabetes that I hear every single day.

I have diabetes, I can never eat sweets again. 

Taking medications or insulin means I don’t have to make any lifestyle changes. 

People with diabetes need to follow a strict, no sugar diet. 

Gestational diabetes doesn’t need to be taken seriously, as it will disappear after I give birth.

Diabetes is caused by eating too much sugar.

Only overweight people or older people get Type II Diabetes.

So, now you have Type 2 Diabetes. You were struggling when making food choices because you were unsure how certain foods affected your blood sugar levels. You particularly had trouble when eating at restaurants or in a food court.

PROBLEM

You have diabetes, and are overwhelmed by everyday food decisions at home or when eating out.

THE FACT

To learn more about diabetes, you started your research on the Canadian Diabetes Association website. You learned that you can live a long and healthy life by managing you diabetes, which includes:

  1. Eating well
  2. Being physically active
  3. Monitoring blood sugar levels
  4. Taking medications as prescribed
  5. Managing stress
  6. Keeping blood sugar levels in the target range set with his health care team.

When you were first diagnosed, you didn’t seek any nutrition advice for diabetes because you were afraid it meant giving up foods you loved. But as you read more about nutrition and diabetes, you understands that a dietitian can help you fit your favourite foods into your eating routine. There are no foods that are completely off-limits, but portion control is important.

To your relief, you find out that planning meals doesn’t need to be complicated. Following a few basic tips may be all you need. You reads about the “Plate Method” as a practical way to figure out portion sizes and food choices when eating at home or dining out.  Your plate should look like this:

After talking to a dietitian, you realized that you are not eating many vegetables, and half of your plate should include vegetables.

SEEK SUPPORT

You already have a doctor, but since most diabetes care plans include a team approach, you can work with a dietitian and nurse too.

Are you having difficulties managing your health condition? Are you dealing with a new diagnosis or are not sure what to eat for disease management. Contact Me about starting a nutritional counselling program.

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. 

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Things You Should Know about Gestational Diabetes (妊娠期糖尿病)

by with No Comment DiabetesFertility & Women's HealthMotherhood

Gestational Diabetes Mellitus (GDM 妊娠期糖尿病) is when you have high blood sugar during pregnancy. It means you are not able to make enough of a hormone called insulin (胰岛素). Insulin is made in your pancreases (胰腺), an organ located behind your stomach. Without enough insulin, your body can not properly use and store carbohydrate (碳水化合物 or sugar) from foods that you eat.

During pregnancy, your body makes more hormones and goes through other changes, such as weight gain. These changes cause your body’s cells to use insulin less effectively, a condition called Insulin Resistance. Insulin Resistance increases your body’s need for insulin. If your pancreases can’t make enough insulin, you will have gestational diabetes.

All pregnant women have some insulin resistance during late pregnancy. However, some women have insulin resistance even before they get pregnant, usually because they are overweight. These women start pregnancy with an increased need for insulin and are more likely to have gestational diabetes.

RISK FACTORS FOR GDM 

You are more likely to have GDM if you have one or more of the risk factors below:

  • Age over 35 years
  • Previous pregnancy with GDM
  • Previously delivery of large baby over 4 kg or 9 lbs
  • Someone in your family with diabetes (Parent, brother, sister with Type 2 Diabetes)
  • A previous stillbirth
  • Being overweight before pregnancy or gaining too much weight during your pregnancy
  • Being from a high risk ethnic group (Aboriginal, Hispanic, South Asian, Asian or African descent)
  • More than one baby in this pregnancy (twins, triplets)
  • Have a hormonal disorder called PCOS (Polycystic Ovary Syndrome)

HOW WILL GDM AFFECT MY BABY? 

If you have high blood glucose levels because your GDM is not under control, your baby will also have high blood glucose. Your baby’s pancreases will have to make extra insulin to control the high blood glucose. The extra glucose in your baby’s blood is stored as fat.

Untreated or uncontrolled GDM can cause problems for your baby, such as

  • Being born with a larger than normal body (a condition called macrosomia), which can make delivery difficult and more dangerous for your baby
  • Having low blood glucose (called hypoglycemia), right after birth
  • Having breathing problems (called respiratory distress syndrome)
  • Having a higher chance of dying before or soon after birth
  • Your baby will be more likely to become overweight and develop Type II Diabetes as he or she grows up

HOW WILL GDM AFFECT ME? 

GDM may increase your chances of:

  • Having high blood pressure and too much protein in the urine (a condition called preeclampsia) 
  • Have C-section due to large baby
  • May have gestational diabetes in your next pregnancy
  • Higher risk of having Type II Diabetes later in your life

Finding out that you have Gestational Diabetes can be scary. As a mother-to-be, following your management plan will help make sure you have a healthy pregnancy.

HOW IS GDM DIAGNOSED? 

Screening for GDM

Most pregnant women are screened between the 24th to 28th week of pregnancy. If you are at a high risk of GDM your doctor may screen earlier than 24 weeks, and again later if that test is negative.

Tests for GDM

At least one of the following tests are done to determine if you have gestational diabetes:

a) Screening test for GDM: is a 1 hour blood sugar measurement following a 50 gram carbohydrate drink, given at any time of day.

  1. If your blood sugar is less than 7.8 mmol/L, you DO NOT have GDM and no further testing is required.
  2. If your blood sugar is over 11.1 mmol/L, GDM is diagnosed and you will need treatment.
  3. If your blood sugar is 7.8-11 mmol/L, your MAY have GDM. Your will need a 75 gram Oral Glucose Tolerance Test (OGTT 75 g) to diagnose GDM.

b) 75 gram OGTT: measures fasting blood sugar after nothing to eat for 10 hour. Blood sugar is tested again 1 and 2 hours after you have been given a 75 gram carbohydrate drink. There are 2 possible results:

  1. You have GDM is two or more values below are met or exceeded
  2. You have Impaired Glucose Tolerance if one value below is met or exceeded.
  • Fasting blood sugar over 5.3 mmol/L
  • 1 hour blood sugar over 10.6 mmol/L
  • 2 hour blood sugar over 9 mmol/L

If you are diagnosed with either or these conditions you will need a management plan to help you have a healthy pregnancy.

MANAGEMENT PLAN 

Blood Sugar Target

You will be meeting with your team of dietitians, nurses, and doctor to discuss your management plan. You blood sugar targets are:

  • Fasting blood sugar (before breakfast): less than 5.3 mmol/L
  • 1 hour after meals: less than 7.8 mmol/L
  • 2 hour after meals: less than 6.7 mmol/L

Nutrition Management 

  1. Eat 3 meals and 3 snacks every day
  2. Spread carbohydrates over the day
  3. Limit sweet foods and drinks with added sugar
  4. Choose higher fibre foods more often
  5. Eat foods higher in protein at each meal and evening snack
  6. Get enough Calcium and Vitamin D from the foods and drinks you have every day
  7. Take multivitamin pill every day
  8. You can use sugar substitutes and foods with sugar substitutes in small amounts

Lifestyle Management 

  1. Gain a healthy amount of weight
  2. Be active every day

Are you having trouble to keep your blood sugar down during pregnancy? Contact Me, I can help you meet your blood sugar goal.