Foreign Chips You Can't Touch This You Can't Touch This You Can't Touch This Yep okay can't touch this I get it Sorry Okay all right okay oh you've got to be Kidding me what can I eat can someone Please just tell me what I can eat Oh Hi everyone my name is Adriana Valencia I'm a registered dietitian and certified Diabetes Care and education specialist Today we're going to be talking a little Bit more about diabetes and nutrition Now this talk is geared for patients With type 2 or if you're a newly Diagnosed type 1. We're going to be talking about Carbohydrates and we're going to be deep Diving into what foods particularly Carbohydrates are found in what a Serving of carbohydrates actually looks Like Fat and protein What foods fall into those categories We're going to briefly touch on some Tips for eating out and we're also going To talk about exercise today First off we hear the word carbohydrate Used all the time But it's important to think okay well What is a carbohydrate well we know a
Carb is a food that causes a rise in Your blood sugar Now remember carbohydrates are your Primary source of energy And carbs are not bad okay I get this Question often carbs are not bad First I want you to think of What do you think are some foods that Contain carbohydrates think about this Question for a second So these are the food groups that we Typically discuss when we talk about Foods that contain carbs we're going to Go through all of these the first one is Grains and cereals the second one is Fruit and fruit juices The third group is our beans and lentils Then we have our milk and some milk Products Starchy vegetables and desserts and Sweets Now think about this question as well if I have diabetes I should avoid eating Carbohydrates do you think this is true Or false Well it's definitely going to be false As I mentioned carbs are not bad they Are a healthy part of our diet Now you might have had some of this Education in the hospital or remember Reading it online somewhere but I'm Going to touch on it briefly One carb serving One exchange is 15 Grams of carbohydrate
You can think of it it means the same Thing one carb serving One exchange Equals 15 grams it all means the same You can also think of it like money one Carb serving One exchange one dollar is 15 grams so that would mean three Servings three exchanges is 45 four Servings four exchanges four dollars Would be 60 grams of carb Now you have to talk with your team May It Be Your provider your nurse Practitioner your dietitian to see what They recommend for you in terms of your Meal goal so just to keep in mind they Might tell you hey you're going to do 30 Grams of carbon meal that would be two Servings two exchanges Um usually you'll be told by your Provider to keep your snacks low in carb Or carb free and if you have something Called an insulin to carb ratio Which I'm not going to talk too much About today but it just allows you to Have carb snacks just make sure that you Cover for them appropriately okay so You'll be hearing these terms used Throughout the presentation today Now what is an example of a grain or Cereal product I want you to think about This for a second So I would say that this is the most Widely recognized group And this is the group that is going to Contain things like rice pasta bread
Cereal English muffins it's the one that We think of when we think of Carbohydrates Now why do you think that this group Gets such a bad rap A lot of the times when we talk about This particular group we always think Rice bad pasta bad cereal bad because Those can have quite a large effect on Our blood sugars But remember that there's a difference Between whole and refined grains which We'll briefly touch on today So you can see here that there is a term That you've probably read on the label Called whole grain Now a whole grain product as you can see Here in this little photo examples of That would be whole wheat oats barley Popcorn Rye brown rice or quinoa now Whole grains have the entire part of the Kernel preserved so that's going to Provide you with some Fiber a refined Grain there's more processing that's Done basically so that removes a lot of The fiber content so a refined grain Would be considered white rice white Flour white bread Now You want to try and aim for whole grains In your diet and the question that I get Often which can be really confusing is If I buy brown bread for example is that Whole grain
And answer to that is no not necessarily You have to make sure that you check the Label to make sure that the product that You're getting is whole grain Now the American Heart Association Recommends that half of your grains Come from these whole grain sources okay So I will say this if you're eating Foods that are whole grain it doesn't Necessarily mean that the carbohydrates Are going to be lower But fiber has been shown to help reduce Cholesterol can help us keep full longer And also helps us keep regular so it is Recommended to try and get more of our Grain products from that whole grain Group not really for the carbs but for The other benefits that you get Now you might think how can I Incorporate this into my diet or my Family's diet There are a lot of different ways that You can do this there are a lot of Different grain products as I had listed Earlier sometimes I tell my patients to Also consider doing like a white rice Mixed with brown rice to start Incorporating that in to your your Eating habits you know kind of trying Different types of whole grain bread There are a lot of different types of Bread available out there too those Might be some kind of easy ways to Transition you and your family into this
Into some whole grains Now this is going to get a little bit Deeper into a serving of carbohydrates So I had mentioned that one carb serving One exchange is equivalent to 15 grams Of carb okay This is going to give you some examples Of what that looks like so for example If you eat one six inch corn tortilla That's equivalent to 15 grams of carb Okay half of an English muffin is Equivalent to 15 grams of carb so if you Eat an entire English muffin that's Going to be about 30 grams of carb which Would be considered two carb servings Right two exchanges two dollars in that Example Another one that's pretty popular the Tortilla chips right about 13 tortilla Chips is typically a carb serving as Well 15 grams this is just to kind of Give you an idea about what a serving or Exchange actually looks like when you're Trying to kind of put together your meal Now remember you always want to check Labels as well because this is just kind Of a roundabout but not all tortilla Chips right 13 is not always 15 grams of Carb you have to make sure that you read The label to check that Now we're going to transition onto Fruits remember I get this question all The time just because a fruit is organic Or natural or picked from your tree
Doesn't mean that it does not have Carbohydrates all fruit has carbs Whether it's from a can or from a tree I will say fruits are not bad okay they Have a lot of fiber and vitamins Antioxidants they're they are an Important part of our diet and you don't Have to stop eating them if you have Diabetes okay I do tell my patients that When you're eating fruit that you really Want to try and leave the skin on fruit Or vegetables to get some more of that Fiber in Now talking a little more about the Fruit group here's some examples of Servings The fruit group I would say is a little Bit more difficult because you can see There there are so many different types Of fruit and the serving sizes vary Quite a bit uh half of a banana is Usually 15 grams of carb for example two Mandarins is 15 grams of carb when You're first starting out trying to be More aware of the carb servings or Exchanges or your carb counting Typically you can use a rule of thumb a Tennis ball or a fifth size of fruit is Usually about 15 grams of carbs you can Kind of use that to start out with but You can see the fruit does vary quite a Bit but can definitely be incorporated In to be part of a healthy diet And I get a lot of questions about juice
Okay just so you know four ounces of Juice is about 15 grams of carb which is I mentioned is one carb serving okay There's about 60 calories in that as Well It's really not recommended to have Juice unless your blood sugar is low Which is usually less than 70 to help Treat it Juice can really add a lot of calories To your day and carbohydrates I would Much rather you eat the fruit naturally And get more of that fiber versus Drinking it in the juice form so even if You're making the juice at home or Purchasing it from a natural food store I would still rather you actually Consume the fruit than drink it in the Juice form Now the beans and the legume group I get A lot of questions about and it can be Really confusing because you think I Thought beans had protein you're right Beans have protein iron fiber probiotics And they also have carbohydrates Okay they are a really good way to add In some protein and they're low in fat Inexpensive and they can be added into Many dishes but you do still have to Count these towards your carbohydrate Exchanges or servings So here's an example of what a carb Serving looks like with beans and Lentils
Typically half of a cup of beans Is is going to be one carb serving One Exchange 15 grams so if you have an Entire cup of cooked beans you're Looking at 30 grams of carbohydrates Which is two carb servings Two exchanges in that example but you Can see here that half of a cup of beans Is seven grams of protein so an entire Cup would be about 14 grams which is a Really good Wallop of protein for your Meal so this can be a great way to add In some non-animal based protein sources Just so you know if you're doing baked Beans because there is added sugar in There that's a third of a cup is Equivalent to 15 grams that's looking More like rice in that example right That's the same amount of carbs that Rice has but great way to incorporate in Some protein into your diet Now milk and milk Alternatives can be Confusing Think about what kind of milk do you and Your family usually consume at home So if you drink whole milk or you drink Low-fat milk I want you to know the Carbs are all about the same we Typically say about eight ounces of cow Milk is about 15 grams of carbs so That's one cup is about 15 grams which Is the same as saying one serving One Exchange Now if you see here on the slides there
Are a lot of different milk Alternatives Out there now there's things like almond And soy and hemp and coconut milk Available out there Those can be really good sources of Calcium for you they're also tend to be Lower in calories depending which one You select and can also be lower in Carbohydrates it's very important with These milk alternatives to really Consider to really look at the label There are some that have 40 calories a Serving and some that have 120. so you Really want to check the label to make a Good choice but these milk alternatives Are still a good source of calcium and Vitamin D The difference between the cow milk in Compared to the Alternatives is Typically the protein is lower in these Alternative milks so just check that Label make sure you're making a good Choice but these can definitely be added Into part of a healthy diet and some of Them can be low in carbohydrates so it Can be part of a snack for example Now milk products when you're eating Something like yogurt there's a lot of Different options on the market now so Similar to what I mentioned to the Alternative milks now typically six Ounces of yogurt normally is about one Carb serving okay like I said you have To check the label there are some that
Are organic natural that have much more Carbohydrates because they just have Much more sugar added in Than other ones there are single Servings that are carb smart that have Like eight grams of total carb for Example cottage cheese is a good low Carb snack to usually have as well That's considered a milk product but That particular food I always put in the Low carb food so for example half of a Cup is about three grams which we Consider to be a free food now if you Like eating yogurt and you wanted to up The protein you could try doing a Greek Yogurt which is typically higher in Protein naturally Or you could try doing a regular yogurt And mix that with a cottage cheese that Will increase your protein intake and Reduce your carbohydrates overall as Well so remember just like with the milk Alternatives you really need to check The label to make sure that you're Making a good choice that fits your meal Plan The next group that we're going to talk About are starchy vegetables so Unfortunately not all vegetables are Created equal Now I want you to stop and think what Are some examples of your favorite Low-carb vegetables And what are some examples of your
Favorite starchy vegetables Now we're not going to talk as much About low carb vegetables today since We're focusing on carb counting but some Really good examples of low-carb Vegetables would be things like cucumber Bok choy eggplant salad broccoli spinach The list is very long basically all of The vegetables I'm not covering in the Starchy vegetable Group which we'll Discuss further are the considered are Considered low in carbohydrates The following vegetables that I'm going To discuss are not actually considered Veggies we actually consider them carbs Okay they're not bad but they should be Incorporated into your goal so for Example if you're eating half a cup of Corn or peas or potato that's typically 15 grams of carb Now one cup of a Butternut or acorn Squash is going to be 15 grams of carb Plantains a third of a cup is considered 15 grams of carb so just make sure that You're aware of these if you have a Plate that has beans and corn make sure That you're counting those as part of Your carb goal towards your exchanges Towards your servings towards your Dollars for that meal okay so just make Sure you're counting these in so the Other thing that has carbohydrates is Going to be our desserts and our sweets We knew this one already this is one of
The most popular groups as well So desserts and sweets overall for Balanced Health we don't we recommend Just limiting in general right if you Have diabetes you can definitely still Enjoy desserts and treats it's it's okay To do that in moderation So remember that There's also some good alternatives to Desserts out there so I tell patients if You really like eating cookies for Example and if like for me I love eating Oreos if I open a pack of Oreos that Pack of Oreos is going to be gone soon So one thing that can be helpful is to Buy these little portion pack of they Make them in crackers and cookies that Way you can allow yourself to have one Incorporated into your carbohydrates as Well as part of your meal plan and you Can still have these desserts or treats Now if you're going to do something like Go to a birthday party And you know you want to have a piece of Cake consider just reducing the Carbohydrates with whatever meal you're Having at that party so that you can Enjoy your cake it's all about the Balance Now I get a lot of questions about Artificial sweeteners Um this can be a whole separate topic Itself and I think that there are some Other slides um available on tcoid that
Do talk about artificial sweeteners So I'm not going to spend a ton of time On this but there are different Artificial sweeteners that are approved By the FDA there are also some like Stevia and monk fruit which are kind of A separate category than what I've Listed here for these artificial Sweeteners but are also still proven Safe to consume these do not raise your Blood sugar and can be a good Alternative to regular sugar you can Also purchase these in a variety of Different mixes that you can even use For baking now to reduce the Carbohydrates of some of your favorite Baked desserts as well Now proteins and fats are considered low In carbohydrates or free of Carbohydrates but remember that doesn't Mean that they're free of calories okay When it comes to protein restrictions if You have a medical condition or that Might your provider may tell you to Change your protein and fat needs so for Example if you have an issue with your Kidneys you might hear something about Protein restrictions you need to make Sure you talk about that with your Provider as well just keep that in mind So think about what are some examples of A protein And I want you to think of what are some Examples of a fat
So protein is an important part of our Diet it's the building block in our Bones and our muscles okay protein is Typically found in animal sources and in Some plant sources as I mentioned like The beans okay so the low carbohydrate Choices for protein are going to be Things like beef chicken turkey fish Eggs Cheese nuts those are going to fall Under the protein slash fat groups okay So the only time we really worry about Cutting something like chicken or beef Is if you have breading on it like Chicken tender or if you have a lot of Barbecue or teriyaki sauce because those Are sweet sauces other than that we're Not going to worry about counting the The animal sources towards your Carbohydrate count Now fat there are different types of fat They're saturated there's trans there's Monounsaturated Um now you just to keep it simple Saturated and trans are what you Consider to be the quote-unquote bad Fats and mono and Paulie are what we Consider to be quote unquote good fats So saturated fat is typically found in Our animal products kind of like I Talked about earlier like the beef and The chicken Um to kind of try and reduce the amount Of saturated fat that you're consuming
You really want to try and aim for those Leaner products like instead of doing Ground beef often at home you can try Doing ground turkey or purchase a leaner Cut of that meat to reduce your Saturated fat just for your overall Heart health remember the fat content Does not change the carbohydrate content Of the meal but it does change the Calories and can affect your heart Health if you're eating a large amount Of this Okay so some ways to modify some of your Favorite high fat foods could be Switching to a lower fat cheese like Mozzarella or a two percent version of Your favorite cheese switching over to Chicken or turkey meat instead of doing A regular pork cut you could do a pork Loin there's a lot of different ways to Cut back on the fat in these particular In some of your favorite products Now monounsaturated fats are the ones That we hear about that are going to be Things like Olive peanut these are more Oils that I've been studied more and Have some beneficial properties so these Are the ones that we want to try Incorporate in a little bit more into Our diet instead of doing as much of the Saturated fats Now to touch on eating out a little bit I want you to think or what are some of Your favorite restaurants
There are a lot of tools available out There that can help you in making Healthy choices when eating out and Still staying on track on your carb Budget per meal You can always ask for the menu when You're there and a lot of the times the Menu has a nutrition information you can Also find a lot of this online there are Also a lot of really good apps that you Can use on your phone for free like CalorieKing that you can look up things Like KFC Starbucks Um you can look up Panda Express on There and you can find the carbs of what They have on the menu and then you can Make a a good choice for yourself there They also do have a CalorieKing book That you can purchase Um as well if you don't have a Smartphone or you don't like using it as Well so there's a lot of different Options to still kind of keep on track When eating out Now exercise can be something that can Be difficult to add in when you're just Getting started it's recommended that People with diabetes get about 150 Minutes a week so of activity and you Can spread that out you know when it Comes to activity really the key is to Find something that works for you and Your schedule it doesn't have to be Anything Intense or difficult to start
Even just going for a 15-20 minute walk Is still beneficial for your heart Health and your blood sugar control so Trying to get some kind of activity that You enjoy is really the most important Thing So I know we went through a lot of Different information today remember we Talked about the first thing we talked About was carb counting kind of an Introduction to that so we talked about What foods have carbohydrates what foods We don't count towards the carbohydrate Group we talked about what a carb Serving or exchange looks like one carb Serving One exchange 15 grams we did Some examples of that we also talked About fat and protein how we don't worry About counting those towards our Carbohydrates and we also talked about Activity today so I know we went through A lot make sure that you talk with your Diabetes Care team regarding your plan Or goals for activity and also how many Carbs you want to have per meal or snack Thank you so much for listening and Watching today I hope that you found Some of these tips helpful