Counting Carbohydrates! Why it is important?
The following information is being shared as a result of my (Maxine Phillips) personal battle with Type 2 diabetes and how my small lifestyle changes enabled me to eliminate all diabetic medications. My battle began in December of 2008 when my A1C was 16.0. As of December 2013, my A1C is 6.1, I am six dress sizes smaller, and I feel great! How did I do it?
- No surgery, no diets, no diet pills
- Better food choices,
- Eating 6 small meals/day, eating every three hours
- Taking my glucose reading 6 times/day,
- Making small lifestyle changes, (drinking water instead of soda and sweet tea)
- Adding exercising (30 minutes a day 2 to 3 time a week).
Just about everything we eat has carbohydrates in it! We cannot escape from carbohydrates so we must learn how to manage them and enjoy them. We know that carbohydrates causes our blood sugar levels to go up, but one thing is for sure, we can manage the amount we intake at any given time.
Type 2: This is usually on-set diabetes. This can be reversed through proper lifestyle changes, food choices and exercise. I practice what I teach!
Please consult with your doctor to discuss your health. Schedule your physical and request a full blood panel to determine your health and nutritional regimen. Be sure to ask them to check your B12 and D3 levels. If you do not know your blood type, ask your doctor. You might have to pay to get it typed but it is worth knowing for two reasons: for an emergency and to understand how to eat for your blood type. There is a book I read Eat Right for Your Type (see below). This book helped me also to understand the impact that certain foods had on my weight and glucose levels.
Know Your Numbers!
- High blood pressure
- A1C – blood glucose level over s 2 to 3 month period.
- Vitamin D
The Blood Glucose Targets below are Adopted from the American Diabetes Association
Below is what Dr. Peter J. D’Adamo said in his book, Eat Right for Your Type.
Dr. D’Adamo recommends for each blood type:
- Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy. D’Adamo also recommends various supplements to help with tummy troubles and other issues he says people with type O tend to have. Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains — ideally, organic and fresh, because D’Adamo says people with type A blood have a sensitive immune system.
- Type B blood: Avoid corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds. Chicken is also problematic, D’Adamo says. He encourages eating green vegetables, eggs, certain meats, and low-fat dairy.
- Type AB blood: Foods to focus on include tofu, seafood, dairy, and green vegetables. He says people with type AB blood tend to have low stomach acid. Avoid caffeine, alcohol, and smoked or cured meats.” Read more at http://www.webmd.com/diet/blood-type-diet
Counting carb grams or choices? Because you might be new to managing your diabetes, I suggest you begin with counting carb grams. I use the 15 grams of carbohydrate = 1 carbohydrate serving measurement. Always round the number up if the grams are 12 and above for example – 12 grams you will round it up to 15 so this is still one carbohydrate serving. NOTE: 15 grams = 1 serving
|Hand Guide||Example||Your notes|
|Thump tip = 1 teaspoon||1 serving of salad dressing|
|Thumb = 1 ounce||1 serving of cheese or peanut butter|
|Palm = 3 ounces||1 serving of cooked meat (boneless)|
|Tight fist=–½ cup||1 serving of frozen yogurt|
|Loose fist or handful = 1 cup||1 serving of vegetables or pasta|
Be sure to ask your doctor how many carbohydrates you should have per day or per meal because this also helps you to manage your glucose level. Below are a few tips that I use to manage my glucose level. I eat approximately every three hours – 6:30 am, 9:30am, 12:30pm, 3:30pm, 6:30pm, and 9:30pm. If I am up late after 11pm, I take my glucose reading again before going to sleep to ensure it does not drop below 70 during the night. Usually your blood glucose level is at its lowest between 3:00am-4:00am.
|When to take readings||Why?||Results 90 and below|
|MorningTake reading when you awake even before you get out of bed||To determine if you will have time to get dressed before breakfast||Eat a small apple that is on your nightstand||You could wait until you get dressed and then have breakfast|
|After breakfastTake reading 1 ½ hour after you eat breakfast||If you ate a new food or if you ate more carbohydrates than usual then check the results of your blood glucose.||Do not go below mid 70||Should not be higher than 180|
|Before lunch||To determine how much carbohydrates you need to eat and to keep blood glucose level at a normal rate before next meal|
|Mid-day||Eat a small piece of fruit or a small balance meal; see if blood glucose is normal|
|Dinner||Eat a small balance meal|
|Snack||Eat a small snack|
|Night time snack||Small apple with almond butter|
|Food combinations are very important!|
|Medium to low carbohydrates||High carbohydrates|
|Use brown rice pasta (spaghetti, macaroni, etc)|
|Nuts: Almond, Brazil, Pecan, Walnut (all unsalted)||Brown rice medley from Trader’s Joe|
|Vegetables: green beans, kale, spinach, cabbage,||Carrots|
|Peppers: red, orange, yellow, green||Sweet potatoes|
|Celery||Dried fruit (Organic Thompson grapes from Trader’s Joe)|
|Medium to high depend on serving|
|Fruits (strawberries, blueberries, raspberries, honeydew, cantaloupe, watermelon, pears, peaches, oranges, kiwi, blackberries)|
|Broccoli, cauliflower, eggplant|
Try to eat small meals so you are satisfied, never full and never hungry. Drink only water and 2 to3 times maybe with lemon for taste or other fruits. Try to eliminate all preservatives or all pre-packaged food that have preservatives.
Lunch and Dinner
|Smoothie with fruit, goat’s milk yogurt and flaxseed meal or almond meal||Toss green salad with grilled salmon|
|1 slice of rice toasted bread with two egg whites, 1 turkey bacon||Homemade Chicken noodle soup with salad|
|Goat’s milk yogurt with berries or a banana with almonds, oat bran, ground flaxseeds and teaspoon of agave syrup, organic maple syrup or honey||Kale with oven fried chicken|
|Oatmeal (Steel oats) with fruit||Salad with turkey lasagna|
|Egg omelet or one egg yolk with two egg white omelet: add spinach, mushrooms, red, yellow and orange peppers with 1 slice of toast||Eggplant parmesan with salad|
|Stir fry vegetables with brown rice|
|99% fat free beef burger with vegetables|
|Small apple||Raisins and almond mix|
|Small apple with almond butter||Nuts|
|3 gram crackers with almond butter||Small orange|
|Small amount of organic freshly popped popcorn (pop on top). If you add butter, use organic with little to no salt. Do not use microwave popcorn because it has preservatives|