Achieving Better Control, Part II

Saturday, December 15, 2012
Today was the second day of my diabetes educational class at Grand View Hospital. This session basically covered dietary aspects. Unfortunately, there was not enough comprehensive nutritional information discussed. The registered dietitian who conducted the class tried to keep things simple. If any of us who attended this session wanted more dietary data, we would have to register for another class that will offer such things "grocery shopping lists for diabetics" and what to look for when at the supermarket. This is the information I need, so looks like I will be attending those classes when they become available. Fortunately, my insurance pays for it.

As for today's class, here is a synopsis of what was covered:

• Sugar is not poison. In other words, sugar in food is not the reason for being diagnosed diabetic. However, one's diet should try to limit the amount of sugar.
• Need a better selection of food based on the need to fuel your body. Think of food as fuel, not just a substance for stuffing one's face.
• Amount of carbohydrates: less is best or eat with protein.
• When broken down to their basic components, carbohydrates turn to glucose in the blood; protein turns to amino acids; fat turns to cholesterol, LDL, triglycerides, etc.
• Portions are important
• Losing weight and burning fat will help control blood sugars (this means that exercise is an integral part of diabetes management, because diet alone is not enough).
• Exercise must be done in extended duration and change whenever a plateau is reached. Walking is better than running. Twenty or more minutes of physical activity is required to start burning body fat. And learning to "train" the body, not "strain" it with exercise is the best method.
• To avoid the complications of advanced Type 2 diabetes, it is vital to lower blood sugar levels to lessen or help prevent diabetic neuropathy (nerve damage).

Fiber is a key nutrient in foods. Getting 3 or more grams of fiber per serving will greatly benefit the body, not just in terms of diabetes, but also in helping lower fat levels. Foods that are rich in fiber include:

• Soluble fiber: oat bran, dried beans, dried peas, lentils, fruits
• Insoluble fiber: wheat bran, whole grains, fresh fruits, vegetables

Protein is an emergency fuel source for the body. The primary fuel source is actually carbohydrates, but it is managing these carbs that is essential for diabetics to lead a healthy life. Vitamins do not provide fuel, but they can be thought of as the "spark plugs" in the body's engine. Vitamins should be taken with food, but are not needed if eating a well-balanced meal. Eating moderately, but having a variety of foods is important to get different nutrients. In other words, don't eat the same food every day, even if it is healthy and good for you.

Basic principles of good nutrition:

• eat a variety of foods
• balance food with physical activity
• eat less fatty foods
• eat more foods with high fiber content
• eat/drink less sugar (water is best, unsweetened tea is also good)
• eat less salt and sodium
• only drink alcohol moderately (or no alcohol at all), because alcohol is pure calories with absolutely no nutritional value whatsoever

Food labels and Nutrition Facts

• 30% or less fat from calories per food item
• 2,000 mg or less per day of sodium in food for those on antihypertensive medication
• 5 g of dietary fiber (or more) needed to subtract number from total carbs

One of the more interesting things I learned is that between the three types of salad dressing, Hidden Valley Original Ranch, Hidden Valley Lite Ranch, and Hidden Valley Fat-Free Ranch, the better one to have with salad---if I must have ranch dressing with my salad---is the original ranch. The reason is simple: As fat content is reduced in salad dressings, the amount of sugar goes up. So by comparing two tablespoons per serving, the Original Ranch has 2 g carbs, the Lite Ranch has 3 g carbs, and the Fat-Free has 6 g carbs. Clearly, for a diabetic, the Fat-Free with higher carb and sugar levels is the worse choice. However, if I'm having the Original Ranch, I must keep my portions limited. In other words, don't drench my salad with too much ranch dressing. Honestly, I liked the Original Ranch better anyways.

The third and final session will cover exercise and stress management. Looking forward to that class as well.

~Andrew K.