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Monday, October 5, 2015

3 Easy Words Diabetics Need to Remember When Grocery Shopping

3 Easy Words Diabetics Need to Remember When Grocery Shopping

Diabetes is a condition characterized by high blood glucose (sugar) levels caused by either a lack of insulin or the body's inability to use insulin efficiently. Diabetes is one of the most serious health problems that disproportionately affects African Americans. It can be controlled with medication, but also good, healthy eating. Diabetics need to remember 3 simple words when grocery shopping: fat, fiber and carbohydrates.

Read food labels

#1 - Fat: there are healthy and unhealthy fats. Saturated and trans fats are the unhealthy fats. Mono and polyunsaturated fats, and omega-3s, are the healthy fats. It is important for diabetics to eat less unhealthy (no more than 10 grams per day) and more healthy fats.

#2 - Fiber: a daily diet for a diabetic should include 25 to 30 grams of fiber from foods a day. Good food sources that contain higher levels of fiber include fruits and vegetables, beans, and whole-grain bread, pasta, rice and cereal.

#3 - Carbohydrates: According to the American Diabetes Association, diabetics should limit their consumption of carbohydrates to about 45-60 grams of carbohydrates per meal. You can consume more food per carbohydrate by eating healthier foods because they are lower in carbohydrates. For example, to consume 15 grams of carbohydrates, you can either eat 2/3 cups of plain fat-free yogurt or sweetened with sugar substitutes, OR  1/2 cup of oatmeal, OR just one 2-inch square brownie or cake without frosting.

Reading labels when you go shopping for food will help you purchase the most, healthy foods with the least amount of carbohydrates, and the most amount of fiber and healthy fats. It is equally important to plan ahead by making a list, and sticking to the list.

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DISCLAIMER: The content or opinions expressed on this web site are not to be interpreted as medical advice. Please consult with your doctor or medical practitioner before utilizing any suggestions on this web site.