• Take a list to the grocery store, and follow it. Most stores know humans can be impulsive buyers, especially when it comes to food, and stores are set up to entice people to buy things they don’t truly need to eat. Try to stick to the list.
• Don’t consider any food “good” or “bad.” Even though a person has diabetes, most foods (unless the person is allergic or has an intolerance to certain foods, too) can fit into the person’s healthful-eating plan, as long as the individual adjusts for any given food (for example, balancing insulin or substituting one food for another to keep blood glucose levels balanced).
DIABETES, PROCESSED FOODS, AND ADDITIVES
Why should processed foods be a concern, especially to a person with diabetes?
Although many processed foods are fortified with vitamins, minerals, and other nutrients, a diet that consists of all processed foods is a concern to many nutritionists.
In particular, the “replacement nutrients” are in the food artificially.
And, in many cases, these nutrients are not as easily absorbed into our systems as the natural nutrients found in fresh meats, fruits, and vegetables.
The consumption of processed foods can be balanced.
According to the Academy of Nutrition and Dietetics (AND), “processed” foods can mean anything from what a person processes in her own food processor to a packaged frozen pizza.
And although some processed foods are not too bad (such as canned beans, vegetables, etc.), the AND cautions against consuming too many of the more heavily processed foods.
In particular, they warn consumers who do buy processed foods to be aware of what is listed on the food labels and especially how much, such as sugars, especially for people who have type 1 and type 2 diabetes.
Sugars are hidden everywhere, including as added sweeteners to ice cream, pasta sauce, etc., and also for more “hidden” things such as sugars in breads.
Other things to scan labels for include fats (for flavor and to make the food last longer on the shelf) and sodium (for almost all foods for enhanced flavor and as a preservative).
Too much of any of these ingredients can add on the weight that can eventually lead to certain chronic diseases, such as diabetes.
A couple issues with processed foods include: 1) chemical additives, such as preservatives, might not be healthy, and 2) the artificially added vitamins and minerals are not as easily absorbed into the body as natural vitamins and minerals.
What recent studies connected diabetes to processed foods?
There have been many recent studies of people who eat processed foods and who have diabetes. In one study from Harvard Medical School, the researchers discovered that eating processed meat (but not unprocessed red meat) caused an increase in the risk for diabetes by 19 percent and heart disease by 42 percent. In another study conducted in Finland over a 12-year period, people who ate processed meats raised their type 2 diabetes risk by 37 percent, whereas eating red meat and poultry did not.
Why should people with diabetes be aware of their intake of simulated foods?
Like processed foods, simulated (also referred to as fake) foods can be high in sugar, fats, sodium, gums, artificial flavors, dyes, and so on.
For example, imitation crab meat may be cheaper than real crab, and to most people, it tastes as good.
The fake crab meat is made with a type of fish called surimi.
But it also has fillers, flavoring (sometimes including sugars and salt), and colored dyes, all of which make the fake crab mimic the taste, texture, and color of real crab.
Although most fake crab meat is low in fat and calories, it can be extremely high in sodium, with some containing 800 milligrams of sodium or more in a three-ounce (very small) serving.
Other examples include fake cheeses, most of which contain fillers, oils, and emulsifiers (called “processed cheese” by most producers); frozen dairy desserts that only have to contain at least 10 percent milk fat but are also high in corn syrup, gums (like guar gum) and whey; and even fake, dehydrated potato flakes that also come with preservatives, emulsifiers, artificial flavorings, and trans fat. For a person with diabetes, adding such sugars and fats to the daily diet may add on weight and also cause blood glucose levels to fluctuate. Therefore, most health care professionals recommend that simulated foods be a small part of the person’s daily diet.
What are the most common food additives?
The most common modern food additives are sugar, corn syrup, other sweeteners, and salt. They are all used to enhance flavor and/or prevent the food from spoiling. Still other food additives are used as preservatives, colorings, antioxidants (to prevent foods from going rancid), flavor enhancers, emulsifiers, thickeners, and stabilizers.
Which additives should a person with diabetes be aware of consuming?
According to several recent studies, people with diabetes should be aware of consuming certain additives.
In particular, one study on a simulated human gut showed that emulsifiers found in most processed foods seem to be connected to obesity, inflammatory bowel disorders, and diabetes (mostly type 2).
Another study warns of ingesting aspartame and monosodium glutamate (MSG).
In the case of aspartame, not only does it often cause headaches in many people, but it can also cause an increase in fasting blood glucose levels.
When aspartame and MSG are combined, they cause even more of an increase in glucose levels.
What are some of the more interesting additives used in foods?
O ne of the more interesting “scary-sounding” additives is carnauba wax, which is usually associated with polishing a car, not with food.
This ingredient is listed first in the ubiquitous marshmallow treats most associated with the Easter holiday (used for the eyes of the candy animal).
Another interesting ingredient is shellac.
It is a secretion from the female lac bug in India, and in terms of food, it is called “confectioner’s glaze.” This additive is used to give the glossy covering to such foods as jelly beans and other candies and is mainly used to stop the food from drying out.
According to research done on both additives, there seem to be no adverse effects.
Thus, they are approved for use in foods by the Food and Drug Administration.
EATING OUT
What should a person with diabetes look for on a restaurant menu?
Eating out at any restaurant can be a challenge for people with diabetes.
Depending on their eating habits to maintain their blood glucose levels, they may have to curb fatty and sugary foods.
Doing so becomes difficult as many restaurants, diners, and dinner clubs offer large portions packed with calories, saturated fats, and sugar.
And because people with diabetes have to pay more attention to their intake of carbohydrates, they must be more diligent when looking for something to eat on the restaurant menu.
Below are some hints for ordering
• Don’t be afraid to ask how an entrée (or anything on the menu) is prepared. Try to avoid dishes served with heavy sauces or gravy, fried foods, and certain dairy products, such as heavy cream and thick cheeses. If everything on the menu includes such items, then eat only a reasonable proportion of the food and, if possible, take the rest home.
• Most restaurants are aware that many people have certain dietary restrictions and are thus used to dealing with special diets. Ask whether the foods can be prepared in a certain way, such as steaming vegetables, or ask for skinless chicken, fish, or lean meat that is broiled, poached, baked, or grilled.
• If a meat or vegetable is accompanied by a fattening sauce or butter, then ask whether that can be served on the side, and use it sparingly, if desired. Similarly, many restaurants will provide salad dressings on the side, allowing the customer to add as much of the dressing as desired.
• No rule states that a person has to clean his or her plate. If only a portion of the food is eaten, then ask for a container to take the remainder home.
• Get the server’s advice as to low-fat or low-sugar meals. Usually servers will be more than happy to help with dietary requests.
• If the person with diabetes is on insulin and knows that a certain restaurant is usually slower than others when it comes to serving, then time the injection appropriately. If the service is slow, then some diabetics can slowly eat a roll or piece of fruit until the full meal is served. Some people always bring certain food items along with them, for example, crackers, just in case a meal is delayed.
• Not everyone with diabetes can or will have dessert. But if a person wants to have a dessert, then share one. That way, the person won’t be tempted to eat the entire dessert, which may cause blood sugar to become unbalanced.
The temptations of eating out, whether at a restaurant or at a holiday or other party, can test anyone’s self-control. Don’t hesitate to talk to a dinner host about your special dietary needs.
What are some ways to measure and count carbohydrates while eating out?
In most social situations, a person with diabetes cannot get out a scale and determine size and approximations of carbohydrates when eating out. But there are simple ways to estimate sizes of servings and count carbohydrates. The following list is one way of estimating the measure of a handful (large, medium, and small), and the index finger and thumb positions (not touching, just touching, and overlapping) to determine amounts:
Large (not touching), This is approximately equal to two (30 grams) of non-sugar carbohydrate servings (for example, breads, potato, rice, barley, pasta, grits, oatmeal, non-sugary cereals, corn, peas, winter squash, pretzels, crackers, fruit, and popcorn); four servings (60 grams) of sugar-carbohydrate desserts (cake, pie, cookies, doughnuts, pastries, muffins, frozen yogurt, ice cream, pudding, sherbet, and custard); and eight servings (120 grams) of candy carbohydrates (chocolate, caramels, hard candy, marshmallows, honey, syrup, jams, and jellies).
Medium (just touching), This is approximately equal to one (15 grams) of non-sugar carbohydrate servings; two servings (30 grams) of sugar-carbohydrate desserts, and four servings (60 grams) of candy carbohydrates.
Small (overlapping), This is approximately equal to 1/2 (eight grams) of non-sugar carbohydrate servings; one serving (15 grams) of sugar-carbohydrate desserts, and two servings (30 grams) of candy carbohydrates.
Why are holiday parties and special celebrations often a challenge for a person with diabetes?
Holiday parties and special celebrations are especially difficult if the host/hostess does not have diabetes, has never known anyone with the disease, and no other guests have diabetes.
There are still many misconceptions about the disease, and as with many other conditions, many people don’t understand it if they have never experienced some of the frustrations.
This does not mean a person with diabetes should stop going to parties and celebrations.
It means that the person may have to be more diligent about what he or she chooses to eat or drink.
Attentive eating includes asking the host/hostess about the foods offered, being careful about food choices offered, and even bringing one’s own food to the party. (See below for other suggestions.)
How can people with diabetes measure smaller quantities when eating out?
There are other ways to estimate portions if people with diabetes are eating out or even if they need to know about a portion size while eating at home. The following is modified from Harvard Medical School and the Academy of Nutrition and Dietetics:
• The tip of the thumb = one teaspoon of peanut butter, sugar, or butter
• A golf ball = two tablespoons of peanut butter
• One finger length or a tube of lipstick = one ounce of cheese
• One fist = a cup of cereal, pasta, or vegetables
• One handful = one ounce of nuts or raisins