By counting carbohydrates instead of calories, you can lower your blood glucose.
following this regime means learning to read and understand nutrition labels, and ingredients. Careful monitoring of your carbohydrate intake you will lower your blood glucose and possibly lose a few pounds at the same time. It isn’t hard to do, but you must be diligent to the amount you each meal and for snacks.
Learning to count the carbohydrates you consume at a meal is very beneficial. Many newly diagnosed type-2 diabetics are taught how to do this, to control blood sugar/glucose. It is easy to learn, with the help of a carb-counter booklet. These booklets are available at most retailers who sell magazines or books. The carb counter lists foods and snacks per size of a serving, and the number of carbs per serving. Highlighting favorites will make them easier to find again.
You should always check with your physician before changing your diet/eating routine. This is not a low-carb diet! It changes the way you eat, not what you eat. You may still eat some of your favorite foods, just less of them. The carb allowence is 50-55 carb grams per meal. Two hours later, you should eat a snack of 15-25 carbs. If you are a diabetic, you will need to check your blood glucose level two hours after you eat. Should your glucose level be high, cut back on the carbs, in increments of 5. Most of the new diabetics, who followed this plan, reported glucose levels were more stable.
Sugars and starches make-up the carbs you consume from food. Meat has no carbs or just a trace. Foods such as breads, cereals, fruit juices, puddings,and ice cream all have a high carb content. Consult a carb counter to find out how many carbs a food has, before you eat it. On food packages, the nutrition labels will list the carbs per serving and the serving size. For example, a small two ounce bag of pretzels has 48 carbs per serving, and the bag has two servings. Therefore, if you are eating pretzels as your snack, eat half now at 24 carbs and save the other half for later. A can of softdrink has one serving of 30-50 carbs, or almost a meal. Some foods have hidden carbs. This is why you need to read the ingredients. Any ingredient that ends in “ose” is a sugar. They may be added in a seasoned mix, such as dirty rice to improve the taste. Many canned goods also have added sugars and salt. If you cook from scratch, use a sugar substitute as they have no carbs.
Plan your plate before you eat. The plate should be divided into two medium sized sections and one larger section. The larger section should be for low-carb vegetables. The other two for a meat and a fruit or bread. The meat portion should be a lean meat, about the size of a deck of cards. The portion for green or leafy vegetables is a cup to 2 cups. A potato should be small to medium size or about a half-cup. Be sure you check the carbs of any condiments you add to a potato or salad. Since raw vegetables do not have a nutrition label, look in your carb counter for serving size and carbs per serving. Fresh fruits vary considerably in carb count due to the size and sweetness of the fruit. You will need to look in your carb counter for them as well.
If you dine out often, try to find a carb counter that includes popular chain restruants. Some restruants will provide a carb listing at the counter, or posted on the wall. You may also go your computer and search for your favorites online. Do your research, and follow your alotted number of carbs per meal and snack, and feel better! The author has been following this eating plan for almost three years resulting in stable blood level, as well as losing over 30 pounds in the first year. She has maintained at an ideal weight since then. Eat a good breakfast, lunch, and dinner, and eat your three snacks every day. Followers of this plan report not feeling deprived, and having few cravings. So, eat well and be well!
Published in: Cooking