It’s Not Just About Sugar Anymore!

1. It’s Not Just About Sugar Anymore! Answering the myths and mysteries of the “diabetic diet” Cooperative Extension programs and employment are available to all without discrimination. Evidence of noncompliance may be reported through your local Cooperative Extension office. March, 2006 revised

2. Diabetes Primer • What is Diabetes? • What is the big deal? • What helps people control their diabetes? • The myths & mysteries of the “diabetic diet”.

3. What is Diabetes? • When you eat, your body turns food into sugar that goes into blood. • For the body to use this blood sugar it needs insulin. • Insulin acts like a door man and lets blood sugar into cells where it is used for energy.

4. What is Diabetes? • When a person has diabetes, there is little to no insulin or it does not work properly. • The body cannot use the blood sugar, and it builds up in the blood. The extra sugar causes damage to the body.

5. There are two main types of diabetes. Type 1 requires daily injections of insulin. This usually starts during childhood, when the body is unable to make insulin. Type 2 is the most common type of diabetes. The body does not use insulin very well. Early on this can be controlled by diet and exercise. Later on it requires pills or insulin. Two Types of Diabetes?

6. What’s the Big Deal? • 20.8 million Americans are living with diabetes. • 14.6 people have been diagnosed with diabetes. • Another 16 million have diabetes, but don’t know it. • Uncontrolled diabetes can lead to serious complications – heart disease, stroke, kidney failure, loss of limbs and blindness. • The good news is these complications do not have to happen, and chances are greatly reduced when blood sugar is controlled.

7. Diabetes Can Be Controlled • Regular Health Checks • Food Choices • Activity Choices Food Choices Activity Choices Regular Health Checks

8. Healthy Eating Helps Control Diabetes • Choose small to medium servings of a variety of foods. • Eat same time each day. Don’t skip meals. • Eat about the same amount each day.

9. Fill Your Plate for Healthy Eating • 1/2 is non-starchy vegetables such as salad or cooked vegetables. • 1/4 is starchy foods such as breads, grains or starchy vegetables. • 1/4 is meat, fish or poultry or meat substitute. • Milk and fruit complete the meal.

10. 6 Myths About Food for People with Diabetes

11. True or False ? People with diabetes can eat as much as they want as long as it doesn’t have sugar. FALSE Sugar is a carbohydrate, like bread, cereal, and potatoes. All carbohydrates raise blood sugar. Sweets / sugars tend to have more carbohydrates in “smaller packages”. Sweets can be included in a healthy diet – plan ahead and know how many carbohydrates they contain. Myth # 1 Sugar found Not Guilty!

12. True or False? People with diabetes should only eat foods sweetened with sugar substitutes instead of sugar. FALSE People with diabetes do not need “special foods”. It’s about the total amount of carbohydrates in the foods. Foods sweetened with sugar substitutes may still have carbohydrates that can cause the blood sugar to raise. Read “Nutrition Facts” on food labels for total carbohydrate content. 15 g 5% Myth #2 One serving of “carb” = 15 grams

13. True or False? People with diabetes should not eat too many starchy foods, because starch raises blood glucose and makes you gain weight. FALSE People with diabetes can eat starchy or carbohydrate foods. These foods have many important nutrients. Fiber is one of the important nutrients. Fiber is filling and helps lower blood cholesterol and possibly blood sugar. High fiber foods are whole grain breads and cereals, fruits, cooked or canned dried beans, and vegetables. Myth # 3

14. True or False? People with diabetes should eat lots of protein to stay healthy and strong. FALSE Protein is needed to build and repair body tissue. People with diabetes do not need more protein. Most people need 5-6 ounces of protein foods per day. Controlling portion sizes and choosing lean meats can help prevent heart disease, a complication of diabetes. 3 ounce serving of meat = size of a deck of cards Myth # 4

15. True or False ? People with diabetes don’t have to worry about eating fat because it doesn’t affect blood sugar. FALSE Fat does not affect blood sugar, but can increase the risk of heart disease. Heart disease is the # 1 complication of diabetes. A heart healthy diet which is low in fat, saturated fat, salt and high in fiber and includes heart healthy oils can reduce this risk. Best choices are lean meats, fish, poultry, low fat dairy products, fruits and vegetables, canola or olive oil. Add less fat and salt. Myth #5

16. True or False? People with diabetes should not eat snacks because snacking makes you gain weight and makes the blood glucose too high. FALSE Snacks can be helpful in keeping people from getting too hungry and overeating. Snacks can be helpful in preventing low blood sugar for people using insulin or other medications for diabetes. The key is to plan healthy low fat, low calorie snacks. Myth # 6

17. Summary • There is no “Diabetic Diet” it starts with healthy eating. • Eat about the same time each day. • Don’t skip meals! • Eat a variety of foods. • Watch serving sizes especially for carbohydrates. • Use less fat, sugar, salt and alcohol. • See a health care provider to help you develop a plan to take charge of your diabetes.