Patients diagnosed with Type 2 Diabetes are typically started on a medication regimen per current guidelines. Medication is however only one aspect of the treatment process and other things must also be considered. Diet and exercise are also very important parts of the puzzle. Oftentimes the diet and exercise piece is the hardest part to implement. This is especially true when learning about carbohydrates for the first time, which can feel like you're learning a foreign language. Once you become familiar with how carbohydrates work however, it becomes much easier to understand the diet aspect.
The main thing to remember is to try to keep things as simple as possible. If you try to make things too complex, you can become discouraged and ultimately it may lead to burn out. This is why for long term success, it is important to keep things simple. When you meet with your Doctor or Dietician, ask them how many carbohydrates you should be eating per meal. "Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack." (2021,Feb 27., Dansinger, M.)
I like to think of carbohydrates like money. I only have so much available and it comes down to how I want to spend them. I have an allowance each day to spend and I can choose where I "spend" my carbohydrates. This is the easiest way for me to simplify things and make diet less of a mystery.
When you have food labels or access to the internet or even apps such as MyFitnessPal@ you can look up how many carbohydrates are in what you are eating but what about when you do not have access to these things? When you have no access to this there are some simple tricks you can use to get a rough estimate of the carbohydrates.
When starting to think of carbohydrates, make a small list of about 5 foods you see regularly such as bread, tortilla's or a 8oz glass of milk and commit those to memory. For example: a slice of bread=15grams of carbohydrates. Then use what you know about the number of carbs each item has to estimate what you don't know. For example if you have a pancake you can assume it is about a slice of bread so that you can estimate to have roughly 15grams of carbs. I have 2 pancakes at about 15grams each totaling 30grams of carbohydrates for my pancakes. Then maybe I have a 15oz glass of milk that is about 15grams of carbohydrates. So my total amount of carbohydrates for my meal is 45grams and if my "allowance" is 45grams of carbohdyrates for the meal, I've hit my max and I am done.
Another tip is the size of a fist. If you ball your hand into a fist and compare it to your rice, pasta or potatoes, the size of a fist is about 30grams of carbohydrates.
The plate method is another quick visual tool. 1/2 of the plate should be vegetables, 1/4 of the plate should be protein and 1/4 of the plate should be carbohydrates.
By using some of these quick tricks, carb counting can become easy. By looking at carbohydrates like money it allows you flexibility to choose where you want to spend your carbohydrates.
It should be noted that these tricks only give you a rough idea of the number of carbs and is by no means exact but it gives you a pretty good idea of the carb count.
I know that it is not realistic to have one meal for your family and another different one for yourself so I try to be creative. I try to adapt to whatever we are eating as a family and just adjust my plate instead. For example, you can make spaghetti for your family but while your family is having it prepared in typical fashion with spaghetti sauce over noodles, try to have spaghetti sauce over shredded zucchini. Another example would be if you are having fettuccini alfredo, try having yours over broccoli instead of the noodles. There are many other combinations you can use so just experiment and be creative. Eating healthy doesn't mean you won't have really good tasting food. Highly nutritious, low carb foods and taste very good and there really is endless possibilities if you are creative.
Some of my favorite products that have lower carbohydrates are...
Two Good© Greek Yogurt: 3grams of carbohydrates per individual serving
Rao's© Spaghetti Sauce: 4g per 1/2cup
SaraLee 45 Calories&Delightful© bread: 2 slices of bread=15grams of carbohydrates
*Remember to ask your Doctor and Dietician for your specific carbohydrate goals per meal. For more in-depth information on carb counting and the plate method refer to...
https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/carb-counting-and-diabetes
**Please take note, my views are my own and are not associated or representative of my employer(s). This website and its associated platforms are for education purposes only and not medical advice. (If one wants to establish a relationship in which individual circumstances can be evaluated please send a message)
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