A Dietician’s Take on Diabetes: Andrea Holwegner is a Registered Dietician. She lives in Canada and sees many individuals who live with diabetes. We checked in with the Canadian Broadcasting Corporation (CBC) to discover what food tips she might recommend for diabetics.
Holwegner’s first comment of note is, “Different foods influence your blood sugar.” The food types Holwegner discusses are carbohydrates, fiber, fat and protein.
Carbohydrates
Holwegner says, “Carbohydrates are the single most important component in your diet that determines your blood sugar level. A carbohydrate is simply a cluster of sugar units. When you consume foods that contain carbohydrates, such as breads, cereals, pasta, rice, fruits and sweets, these sugar clusters are broken down into individual sugar units during digestion and released into your blood.”
Fiber
Holwegner indicates, “Fibre does not raise blood sugar levels. High-fibre foods, such as whole grain breads, some cereals, legumes and many fruits and vegetables, help to slow the rise in blood sugar after a meal and thus are beneficial for blood sugar control. Fibre-rich foods also lower blood cholesterol levels, reduce the risk of heart disease and are useful for weight control since they contribute to you feeling full.”
Fats
When it comes to fats, Holwegner suggests, “Fat is found in foods such as oils, butter, margarine, nuts and seeds as well as in meats, some milk products and some snack foods. Dietary fat does not raise blood sugar levels. But that doesn’t mean a high-fat diet would be appropriate for diabetes management and overall health. In fact, a high-fat diet can increase your cholesterol levels and raise your risk of heart disease, which is already higher if you have diabetes. Eating a high-fat diet often contributes to extra calories and might also make it more difficult to lose weight and maintain a healthy body weight.
Protein
Holwegner notes, “Protein does not raise blood sugar levels. In fact, protein has an important role in blood sugar management. Protein-rich foods, such as meat, seafood, poultry, cheese, eggs, peanut butter and nuts, help to slow down the release of carbohydrate-rich foods into the blood stream, thereby preventing fast surges in blood sugar. Protein is also helpful in weight control since protein-rich foods are slow to digest and contribute to the feeling of fullness.”
Holwegner suggests paying close attention to portion sizes. She indicates diabetics (pre-diabetics) should make an invisible line down the center of a plate and then take one half and cut that in half. One quarter of the plate should be reserved for protein, one quarter for grains and the last half for non-starchy vegetables.
Holwegner believes that food should be consumed every 3-5 hours although amounts should be smaller than what you may be used to. This should allow your body to deal with the excess blood glucose without too much pull on your body’s systems.
What follows are some tips from this dietician.
- Fruits and grains/starches, such as cereal, pasta, rice and potatoes: choose an amount up to the size of your fist.
- Protein, such as meat, chicken and poultry: choose an amount up to the size of the palm of your hand and the thickness of your little finger.
- Vegetables: choose as much as you can hold in two hands.
- Fats: limit fat to an amount the size of the tip of your thumb.
Holwegner suggests consulting with a dietician to explore options in your own personal managed care. The results can be as individual as the person who will be following the plan.
