Answer: Any carbohydrate that we eat turns to glucose (a form of sugar) in the body, which is then used for fuel.  Therefore, whether you are eating an item with 5g sugar and 7g carbohydrates or an item with 7g carbohydrate and 0g sugar, you are giving your body the same amount of sugar.  It is not necessary to avoid items with sugar in them, you just want to be aware that when you consume any carbohydrate it turns to glucose and has an affect on your blood sugar. 

It is important that you do not cut carbs out of your diet, but rather try to keep your carbohydrate intake consistent throughout the day (relatively the same amount of carb with breakfast as with lunch and dinner).  The number of carbs which should be consumed varies for each person, but when looking at the nutrition facts label you may want to choose items that lower to give you a bigger allowance.  Items with less than 5g carb may be a good cutoff; what is most important is that you balance each meal, whether that means eating one large carb item or multiple low carb items.

Answer: Just as with any food, it is important to know how many carbohydrates you are eating/drinking and try to keep it consistent throughout the day.  If you are looking for a quick snack or lunch, these items can provide you with that, and it is much better to have something than nothing. 

Just remain aware of the carbohydrate content of each item, and because they may vary greatly, plan accordingly when you do use them.

Answer: Peas are considered to be a starchy vegetable, meaning that they count more as a grain/starch than they do a vegetable, however both peas and carrots can provide many valuable nutrients to our bodies.  Although the amount to be eaten differs from person to person, peas should be counted as a carbohydrate in meals and carrots can be considered a low-calorie and low-carbohydrate option.  Keep in mind that you should focus on consuming 3-5 servings of vegetables per day, aiming for starchy vegetables (i.e. peas, corn, potatoes) on occasion.

All in all, vegetables are a very important component of our diet and should be consumed daily.  Yet, if consuming starchy vegetables, it is important that one counts them as a carbohydrate.

Answer: Whichever is easiest for you, but it is important that you are aware of what you are eating.  Frozen dinners may be easier being that you can look at the nutrition label at point of purchase, however many restaurants now provide the nutrition information of menu items on their website.  No matter which you choose to eat, make sure you are conscious as to what you are eating.  Be especially aware of the calorie, carbohydrate, and fat content of the foods – aiming to keep these low.  Also, aim for food lean proteins, trying to consume two to three servings of fish per week (not fried). 

A good way to plan your meal, whether it be at a restaurant or frozen, is to have half of your plate filled with vegetables, 1/4 with protein, and the remaining 1/4 with grain or starchy vegetables (i.e. potatoes and corn).  There is a way to eat healthy no matter whether you are making the food or purchasing it, it just takes some planning and substitutions may be necessary at a restaurant.

Good Luck!

Answer:  It is true that you can reverse diabetes.  However, it is very individualized and dependent on the severity of his diabetes.  By controlling his condition and adding physical activity to his daily routine, a healthy lifestyle may be able to reverse his diabetes.

It is very important to understand that diabetes requires a great amount of attention and that one must control and monitor their glucose.  Without doing this, things can easily get “out of whack” and lead to more severe complications.  Yet, if one takes care of themself and takes on and maintains a healthy lifestyle, reversing the disease is possible.

Answer: Sugarless candy is not always absent of sugar, however they may still contain carbohydrates, which are converted to glucose (sugar) within our bodies.  Many sugarless candies do contain artificial sweeteners such as sorbitol and mannitol, which are low in calorie and therefore carbohydrates.  The concern with these is that they can result in gas and a laxative effect.  My recommendation is to stray from eating large amounts of sugarless candy at one time.

Answer: The number 127 mg/dl is classified as diabetes.  Pre-diabetes ranges from 100-125 mg/dl, with diabetes considered as a plasma glucose level of greater than or equal to 126 mg/dl.  This means that you are just about borderline and the chance of reversing your diabetes is good!

Controlling blood sugar can be done by consuming small frequent meals aiming for a similar amount of carbohydrates at each feeding.  Smaller amounts of food (assuming they are not carb-loaded) will provide your body with a greater chance of getting glucose from your blood into your cells, thus lowering your blood glucose. 

Another very important factor is physical activity, which can help to lower your blood glucose.  Even if it is a brisk walk or strolling the house during commercial breaks, building up your physical activity can be of great benefit.

Overall, it is the small steps – small frequent meals along with stepping up your physical activity.  Your blood glucose levels will not lower overnight, so set small goals for yourself, maybe one every two weeks.  Keep a journal or hang your goal on the fridge so that you are constantly reminded. 

You can do it!

Answer: Fruits and vegetables are an important part of a healthy diet, for anyone, and therefore you should aim for five to nine servings each day.  Being that fruits and vegetables (mainly starchy) contain carbohydrates, it is still important to count the number of carbohydrates consumed with each meal.  You should maintain consistency in your carbohydrate intake throughout the day, which can help you to keep your blood glucose levels stabilized. 

If you are interested in what counts as a serving, visit http://www.mypyramid.gov/pyramid/fruits_counts_table.html and http://www.mypyramid.gov/pyramid/vegetables_counts_table.html for more information.

Question: I was diagnosed with type 2 diabetes last month.  I’m having difficulty understanding how many carbs and sugar I can have each day.  I’m finding that nearly everything contains carbs and sugar!  Can you help me with this?

Answer: To begin with, it is important to remember that carbohydrates include sugar and fiber.  So, when looking at the nutrition fact label, carbohydrates may state 30g, yet 7g sugar and 2g fiber; these 7g and 2g do not result in a carbohydrate count of 39g, but rather shows the breakdown of the carbohydrates within that specific food item. 

To further answer this question, total carbohydrate intake is based on needed calorie intake for your weight and height, and should be 45-65% of your total calories for the day.  You do not need to calculate the percentage included at each meal, but it is important to keep your carbohydrate consistent throughout the day.  By doing this, your body is given a greater chance to get the energy supplied by carbohydrates into your cells, and therefore decrease the raise in blood glucose.  You may find it beneficial to eat smaller meals throughout the day instead of three main meals, however a meal plan is very individualized, and it is finding what works best for you. 

If you are still trying to find what works best for you, try these:

1. eat a smaller breakfast, lunch, and dinner, but add in a morning and afternoon snack so that you are eating every 3-4 hours
2. try increasing your physical activity (slowly) – this will increase the amount of fuel that gets into your cells, and can lower your blood glucose
3. try using sugar substitutes or purchase sugar-free items and add your own “sweetener” and flavoring, such as a cinnamon/Splenda blend, unsweetened applesauce, sugar-free jelly/jam, or extract (vanilla, lemon, almond).