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share thisPeople with diabetes know that diet plays a crucial role in managing their disease. But many diabetics are confused about what they can and cannot eat to control diabetes. To clarify some of the common misconceptions about diabetes and diet, The University of New Hampshire Cooperative Extension busts some some common myths.
Myth 1: You need a special diabetic diet if you have diabetes.
Fact: There's no special diet just for diabetes. The dietary guidelines that help manage blood sugar and prevent diabetes complications like blindness, kidney failure and limb amputation are basically the same ones that help control weight and lower the risk of chronic diseases. There are four general guidelines:
1. Eat whole grains, fruit, vegetables, low-fat dairy foods, nuts, baked or broiled fish, and modest amounts of lean meat.
2. Be aware of portion sizes.
3. Spread your carbohydrates evenly over the day.
4. Get regular exercise.
Myth 2: Cut back on all carbohydrates and eat more protein and fat, because they don't raise blood sugar.
Fact: Carbohydrates aren't your enemy if you choose wisely. American Diabetes Association recommends eating more of the high-quality, health-promoting carbs found in whole grains, fruits, vegetables, beans and low-fat dairy products. The lower-quality carbs are refined, processed grain foods like white bread, white rice and pasta, soda and added-sugar foods. However, individual carbohydrate intake depends on one's activity level, weight and height, blood sugar readings, diabetes medications, health status and carbohydrate choices (some raise blood sugar more than others).
As for more protein, most people with or without diabetes already surpass their needs by a good 50 percent. Higher levels may worsen existing kidney problems. Eat protein sources low in saturated fat like very low-fat dairy foods, skinless poultry, fish, beans and soy.
Myth 3: Don't eat fruits, because they're too high in sugar.
Fact: Most whole fruits have a relatively modest blood-sugar effect if portions are reasonable, because their sugars are more slowly released and absorbed. The ADA recommends up to four servings of fruit daily as well as taking your blood sugar an hour or two later to determine the impact of different fruits.
Those who would like to learn more about managing diabetes, can attend Penn State Cooperative Extension's Dining with Diabetes program. The four-week program is on consecutive Mondays, Oct. 19 through Nov. 9 from 2 to 4 p.m. Classes will be at the Extension office, 200 Adams Ave. Participants will receive an exercise DVD, exercise band, pedometer, blood glucose testing, and taste healthy dishes at each class. The cost is $35 per participant and $50 per family. For more information or to register, contact Karen Thomas or Nicole DeMarco at 963-6842 by Monday.
KAREN THOMAS is a family and consumer sciences educator for Penn State Cooperative Extension in Lackawanna County.
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