Saturday, January 20, 2018

Reducing Carbohydrate Eating

Personal Goal: I have found that if I eat under 100 grams of carbohydrates each day, and under 1,500 calories, I can keep my blood sugar at between 130 and 160. 

Here are some ideas I use for reducing the amount of carbohydrate grams in my daily eating:

Choose non-starchy green vegetables.  Reduce or avoid starchy vegetable foods like potatoes, rice, corn, beets, peas, etc.

Significantly reduce or eliminate eating breads, cookies, cakes, doughnuts, pastries.  Avoid processed grains. 

Keep a daily food log journal.  Increase your awareness and track exactly what you do eat and when; and, correlate it with blood sugar testing results. 

Use a calorie, fat, and carbohydrate counter information book.  I use The NutriBase Complete Book of Foot Counts (2001) which for 40,000 food products provides information on serving size, calories grams, protein grams, carbohydrate grams, sodium grams, fiber grams, fat grams, and cholesterol grams.  Also, I can easily find food information on the Internet.  Also, read food labels carefully.  Learn what foods have higher carbohydrates, and a higher glycemic index. 
Stop drinking sugary drinks or fruit juices.  Use non-sugar sweeteners sometimes.  Avoid sugars and sweets like candy. 

Choose low carbohydrate “snacks” (small portions) like nuts, cheese, or fruits
Avoid high fat and salty foods because they add calories and result in binging, e.g., potato chips, bagel chips, pizza.

Drink plenty of water each day.  Stay hydrated! 

Reduce or eliminate drinking whole milk, shakes, lattes.  Some dairy products can be high in carbs. 

Eat some high-quality protein at each meal. 

Eat foods with a lower glycemic index

Choose baked or broiled foods, and reduce fried foods. 

Limit portions, reduce total caloric intake, and use restraint in eating.  Stay under 1,500 calories each day until I weight 225 pounds. 

Develop strategies and tactics for following a healthy eating pattern for a Type 2 diabetic. 

Consult with my doctor, dietitian, and related health professionals. 

Develop a personal dietary program that I can stick to, maintain, and not diverge from for long term benefit. 

Don’t smoke marihuana [legal in Washington State] because it typically results in more hunger and overeating, not exercising, elevated blood sugar, and some loss of self-control in sticking with your eating program.  You just don’t care about dieting when you are in a euphoric mood. 

Be aware of the potential negative complications of reducing carbohydrate intake for a diabetic, e.g., ketosis.  There are medical cautions about severe carbohydrate reduction, and increased eating of fats and proteins.  Strive for balance, be sensible, and research this topic.  However, I must do what I need to do to get my blood sugar to range from 130 to 160, and my body weight down 20 pounds to 225 pounds. 

“The current national standard for recommended daily intake for carbohydrates is 130 grams/day. Anything below that can be considered a reduced-carbohydrate diet, although Americans typically eat two to three times that amount in a day. The benefits of carbohydrate reduction seem to be continuous; as carbohydrates are reduced, health benefits usually increase. However, for those addressing health concerns such as diabetes, Metabolic Syndrome, and abnormal lipids, there is usually a threshold effect. In other words, dietary carbohydrates don’t have to be eliminated, just lowered to the point that an individual is able to achieve his or her health goals.”
- Reducing Carbohydrates: A Key to Better Health

Diabetes and Caloric Restriction

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