Diabetic Living- Solving The Carb Puzzle (pg 2)

Better Homes & Gardens-Special Interest Publication: Spring 2010

This quick guide to carbohydrates will help you piece together a healthy eating plan.

Special Report By Hope S. Warshaw, R.D., CDE- (Original article reprinted in full)

What makes a healthful carb?

Carbs-containing food rich in vitamins, minerals, and fiber-foods that help you avoid empty calories from added sugars-are the good guys.  Similar size servings of related foods may surprise you nutrition wise ( see above header).

For example, 1/2 cup of orange juice with pulp (fiber) and enhanced with calcium offers more nutrition than a 1/2 cup of orange drink, which gets most of its calories from corn syrup.  Swapping healthy carbs for less-healthful carbs is smart eating.

Carb counting tips-tried and true suggestions

Check the carb count on the nutrition fact label

against the serving size.  Is this the amount you eat?  carbs is smart eating.  When I began focusing on portion control, I realized my portions were huge. - Kelly C. PWD type 2, who has lost 50 pounds.

Visualize, visualize, visualize

At home, weigh and measure the amount you eat- potatoes, rice, dry or cooked cereal.  Then you will better recognize the right portions at home and when you eat out. - Karen Bolderman. R.D., CDE, PWD type 1.

Be predictable and buy the same products-at least at first

You will learn their carb counts and the ways they effect your blood glucose.- Joan Wilson, PWD type 2

Account for the sauce

Add 5-10 grams of carbohydrate for Asian dishes, thick sauces, and gravies.  They likely have cornstrarch or other sources of carbohydrate.

Estimate mixed dishes

Count 30 grams of carbohydrate for 1 cup of a starch- or starch-and-veggie-base casserole or hearty soup, such as chili with beans.  Marion Franz, R.D., CDE

Conclusion of article-page 3 continued

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