Carb Counting

Last week I started to see a new doctor here in Largo (by the way we moved!). The first thing she did was order blood tests to check my blood sugar and thyroid levels, when the results came back my glucose was high, 139 fasting! A rate which should ideally be 99. Now you probably think I've been sitting here eating a pint of Ben & Jerry's every night or a bag of bite size snickers, I wish! No what I have been doing is eating a lot of carbs. Let's face it, moving cost around $2500 which leaves us flat broke. When you are broke what is the first thing that gets cut from the grocery list? The fresh veggies. Potatoes are a heck of a lot cheaper, I know, I'm Irish! Just kidding for you other Irish peoples who may find that offensive, but really I am, Irish, sort of, I think, well that's a conversation for a whole different time. My husband is also a meat and potatoes man. I prefer chicken breast while he prefers beef and pork. I do admit he has been expanding his range lately, and losing about 30 lbs. I'd like to digress further to tell you how jealous I am that he has done nothing to lose this weight, not worked out one second of one day, just eating what I cook him instead of fast food or truck stop junk. I am very proud him for one, trying new things, two liking new foods, and losing the weight. He now weighs the least he has since I have known him. Granted. I have lost about 25 lbs myself but it has taken a few years and I bounce up and down.
Back to the blood sugar / carb problem. I have decided to do carb counting. Today I checked out cookbooks for diabetics at my local library.
Carb counting is a meal planning approach that can offer a lot of flexibility. This approach is based on the main influencer of blood glucose - grams of carbohydrate in foods. 
Carbohydrates are found in starches and sugars. Foods that contain carbs include:

• breads, crackers, and cereals
• pasta, rice, and grains
• vegetables
• milk and yogurt
• fruit and juice
• sugar, honey, syrup, and molasses

ALL SUGARS ARE CARBS. Plain and simple. I find it important to notate that I eat a lot of plain yogurt. When I look at the Nutrition Facts label sugar is listed. This sugar is in the lactose from the milk the yogurt is made with. This does not matter because ALL carbohydrates turn into blood glucose sooner or later. The sources of the carbs are less important than the total amount of carbs. 
In my meal planning I am going to follow the example I found in a cookbook called 1,001 Delicious Recipes for People with Diabetes until I can see a dietitian this fall who will tailor this specifically to my needs.
My example:
Breakfast: 60 gm carbs, 
A.M. Snack: 15 gm carbs
Lunch: 45 gm carbs
P.M. Snack: 15 gm carbs
Dinner: 55 gm carbs
Bedtime: 15 gm carbs


I see several problems to overcome. First, I don't eat that much. About two months ago when all the drama happened with the neurologist my Aunt pointed out to me that I do not eat enough, which shuts down the metabolism. I made every attempt to change this. I ate 5 times a day, even if a "meal" was plain yogurt with berries. What I am going to say next sounds extremely lame.... it was a lot of work to eat that often!! I felt like I was ALWAYS eating! Needless to say I didn't stick with it and went back to my old non eating ways. To top it off I cut veggies from the grocery list to save money. This past week we went to the grocery store and spent almost $100. I bought $8 in shrimp, no other meat (I bought plenty on sale the previous week), no soda (Coke Zero), and no pet food. Mostly, fresh veggies and some fruit. 
I'm hoping someone will start this carb counting journey with me, so if you are out there and want to join me on this venture email me!
Off now for a "bedtime snack" of plain yogurt and fresh berries with splenda. 


Here is an excellent carb counting website. www.carb-counter.net

Fresh Basil Pesto Recipe (low on the glycemic index!)

here is a great recipe that is low on the glycemic index, just toss it with your favorite pasta, even some fish or chicken!

Fresh Basil Pesto Recipe

Ingredients
2 cups fresh basil leaves, packed
1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts
3 medium sized garlic cloves, minced
Salt and freshly ground black pepper to taste (I'm allergic to fresh ground pepper so if it bothers you feel free to leave it out)
Special equipment needed: A food processor (or blender will work!)

Method
1 Combine the basil in with the pine nuts, pulse a few times in a food processor. Add the garlic, pulse a few times more.
2 Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Diabetes and The Importance of the Glycemic Index

The Glycemic Index

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. The good news is there are foods that are low on the GI which you would never expect like PASTA, yes pasta!!

Low Glycemic food is considered less than 55 on the index
Foods with GI between 55 and 70 are considered intermediate
Foods high on the Glycemic Index are more than 70

What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

• Low GI diets help people lose and control weight
• Low GI diets increase the body's sensitivity to insulin
• Low GI carbs improve diabetes control
• Low GI carbs reduce the risk of heart disease
• Low GI carbs reduce blood cholesterol levels
• Low GI carbs can help you manage the symptoms of PCOS (polycystic ovarian syndrome)
• Low GI carbs reduce hunger and keep you fuller for longer
• Low GI carbs prolong physical endurance
• High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

• Use breakfast cereals based on oats, barley and bran
• Use breads with wholegrains, stone-ground flour, sour dough
• Reduce the amount of potatoes you eat
• Enjoy all other types of fruit and vegetables
• Use Basmati or Doongara rice
• Enjoy pasta, noodles, quinoa
• Eat plenty of salad vegetables with a vinaigrette dressing

Last but not least here is a really great website that lists quite a lot of foods and their rankings on the GI http://www.glycemicindex.ca/glycemicindexfoods.pdf explore it and do some more research on your own, there is plenty of info out there.