Learn to Count Carbs in Your Meals
There are hundreds in not thousands or millions of websites that allow a person to really know what is in food, calories, carbs, and other nutrients. The vast majority of them are free! Below are a few. Try to keep your carbs to about 30 g net carbs per day if possible. Let your glucose meter be your guide as to what and how much you can eat. If a food raises your blood glucose level, you should avoid it.
Nutrition Facts Data - Nutrition facts, calories in food, labels, nutritional information and analysis; NutritionData.com
Nutri-Facts is a free searchable database of food nutrition labels. ... On this site you will find more than just nutrition fact information. ... Excellent resource for knowing what is in food. Free to join.
Calories Per Hour Calculators - Free Calorie Counter, Weight Loss Calculators, and Weight Loss Tutorial | CaloriesPerHour.com
See Instructions for the Add Foods Feature. For recipes, calculate each of the separate ingredients according to the instructions, below. ... Excellent calculators and free to join.
Livestong Health and Fitness - LIVESTRONG.COM - Health, Fitness, Lifestyle | LIVESTRONG.COM
LIVESTRONG's active community can help you stay healthy and live a balanced daily lifestyle. Visit LIVESTRONG as your one-stop resource for all your health. Established as a free resource to help people develop a better, balanced life style ... Free to join.
The World's Healthiest Foods - The World's Healthiest Foods
Database of healthy ingredients with nutritional information, cooking articles, recipes, and cooking methods.
Low Carbohydrate Recipes - Low-Carb Recipes - Allrecipes.com
Looking for low-carb diet recipes? Allrecipes has more than 3050 trusted low-carb diet recipes complete with ratings, reviews and cooking tips.
Low Carb Recipes - Low Carb Diet Recipes - Free and Easy
Information about low carb diet and food including low carb recipes collection and discussion forum for low carb dieter.
Google Low Carb Recipes to find other web sites to vary your diet. Note: Most low carb diets are rich in leafy vegetables.
Eating the Correct Portions for Meals
1. Portion Size Control Plates - Bulk and Fiber.
2. Portion control helps your eating choices. More bulk means fewer calories. See Pictue Below - How Plants Fill Your Up, Power You Up, and Prevent Overeating
3. Low Carb Pyramid - No grains or starches.
4. Low Carb Food Pyramid Dr. Joel Fuhrman - Only whole grains and avoid starches from potatoes except sweet potatoes.
I am including a handout that you can print out and carry with you called wallet portion control guide.pdf. Note: I am currently working on my own version for diabetics since this wallet portion guide is for anyone going on a diet - not for low carb or diabetic dieters.
Eat off a 10 inch plate only.
1/2 plate filled with non starchy vegetables.
1/4 plate Lean Meat or Protein
1/4 Plate Grains (brown rice, millet, or vegetables such as sweet potatoes.)
Avoid high starchy foods since they are excessively high in carbs - if it is white avoid it. See table below for high starchy foods.
Fats and sugar foods - Use sparingly
5. Snack on the following. Raw is better since they fill you up.
Nuts of all types - No more than an ounce. Avoid peanut and other nut butters as they are high in sugars, fat, and carbs.
Fruits such as berries (Strawberries, Raspberries, Blueberries, Blackberries, Currants), avocado, 1 medium peach, 1 apricot.
Avoid dried fruits as they are excessively high in carbs and high in sugar which will raise your blood sugar quickly.
Avoid granola, potato chips, crackers and other snacks of this type as they do not fill you up, are high in calories, and are high in carbs.
Vegetables such as salad, celery, sweet potatoes (cooked of course), baby carrots, cherry tomatoes, sliced cucumbers, etc.
Red or green pepper strips, florets of broccoli or cauliflower, mushroom caps and a dip of low fat creamy salad dressing.
Dairy products such as Kefir, yogurt, soft cheese, with vegetable or berries.
Seeds such as sunflower, pumpkin, etc. No more than an ounce.
Whenever someone gives you advice about this great new food, drink, meal, exercise, diet plan, etc. Let your meter determine how this affects your blood glucose levels. The best way to learn what to eat is to eat by your meter results. Test, eat, then test again 2 hrs afterwards. Your goal at the 2 hr mark is 100 or less. If you have plenty of strips, you can also test at the 1 hr and 3 hr mark. You'll soon learn which foods cause you problems and be able to make the smartest food choices.
Recently, I was laid low with a stomach virus and found that no matter what I ate it resulted in an upset stomach. Before I was diagnosed with diabetes, I found that drinking Ginger Ale (Sugar) seemed to work wonders for an upset stomach. Ginger can help an upset stomach. This last bout of stomach flu caused me to look for a diabetic natural alternative that would not cause a huge surge in my blood glucose levels. I have found that diet colas and drinks can make my blood sugar go up so gave up drinking them. Found a product called Zevia Ginger Ale made from stevia that has no or 0 impact on my blood sugar, and it calmed my stomach down.
By allowing my meter to determine what affects my blood sugar, I was able to find that a low carb/protien diet or raw vegetarian diet works best for me. Eight years ago when I was first diagnosed with diabetes, I found that the ADA dietary recommendations were causing my blood sugars to be at an unacceptable level which caused me to reject them out right. My target goal for blood glucose levels is HBA1c range or 4.2% - 4.9% (70-97 ml/dl). My last HBA1c was 4.7%. If you are not in this range, then you really don't have great control like you need to avoid diabetic complications.
To avoid diabetic or prediabetic complications, it makes sense to keep your HBA1c levels as near to that of a normal person as possible. By doing this, diabetics and prediabetics can avoid or minimize the various complications that plague diabetics. For type 2 diabetics, this would mean that they would have to work at losing weight especially belly fat, use areobic exercise, do weight lifting, control their diet (low carb/high protien), and finally if necessary use basel and bolus insulin to bring their blood glucose levels down to the HBA1c range of 4.2% - 4.9%. Note: Insulin has proven to be the only way to really control blood glucose levels for the type of control that is required to normalize blood glucose levels. While there are many oral medications, most of these do not lower glucose levels to that of a normal person better than insulin. Testing with a meter should be done at least 8 times a day by a type 2 to insure this type of control and to alert the person that their blood levels are not too high or too low but within the 'normal' HBA1c range or 4.2% - 4.9% (70-97 ml/dl). Type 1 diabetics can also strive for and meet this goal as it is as important for them to maintain normalized blood sugars as all others. While their are many differences between type 1 and type 2 diabetics, getting normal blood sugar levels should be a goal of all diabetics and prediabetics, an HBA1c range or 4.2% - 4.9% (70-97 ml/dl).