Take Control of Diabetes


According to the WHO, currently 422 million people in the world have diabetes. What’s more staggering is that the WHO projects that number is likely to double in the next 20 years. In 2012, official numbers from a WHO report suggested that 1.5 million deaths were directly related to diabetes.

Diabetes: The Basics

Diabetes is a disease that impairs the body’s ability to metabolize carbohydrates (or carbs).  Those who are currently living with this diagnosis can manage their condition with medication, diet and exercise. The diet for someone with diabetes involves focusing on managing carbs; choosing healthy, nutritious carbs in appropriate amounts.

Carbohydrates 101              

Carbs are starches, sugar, and fiber found in many of the foods we eat. You will commonly find carbs in food like grains (pasta, rice, and bread), beans, legumes, starchy vegetables, dairy and sweetened foods.  When you are managing diabetes your doctor or dietitian will usually recommend you limit your carbohydrates to a certain amount based on your calorie needs. To best manage your blood sugar you will want to fill those slots with the most nutritious carbs available.  Here are some healthy options:

Whole Grains

Grains are the starchy foods you may have in your diet like rice, pasta, bread, cereals and crackers. To get the most nutrients out of your grains always go with the whole grain variety. Whole grains are an excellent source of fiber, phytoestrogen and minerals. The benefits of choosing a high fiber food is that fiber slows the breakdown of starch into glucose to create a steady blood sugar level (whereas with processed starches you may experience more spikes in blood sugar). To make sure that you are getting whole grains, read the ingredient list and make sure the word “whole” prefaces the word grain.

Beans, Legumes and Starchy Vegetables

Beans and legumes are rich in fiber, minerals, vitamins and protein. Starchy vegetables like corn, potatoes, sweet potatoes, peas and pumpkin are similarly a good source of vitamins, minerals and fiber.

Fruit

Fruit is an important part of a healthy diet. Eating a variety of fruit can provide you with numerous vitamins, minerals, phytochemicals, antioxidants and fiber.

Dairy

Dairy products like milk, cheese, cottage cheese and yogurt are a good source of vitamin D, calcium and protein. Make sure you opt for low-fat dairy products to keep calories low.

Where Does Stevia Fit into Diabetes Management?

Sugar is probably the trickiest carbohydrate for those trying to manage their blood sugar. Sugar is found naturally in many healthy foods, but added sugars can add up quickly and have an  impact on blood sugar levels. People with diabetes have limited space in their diets for carbohydrates as it is; and when they opt for carbs, they should be filled with good nutritional value. But there are times where we need to indulge in a bit of sweetness. This is where stevia can fit into your diet and be a useful tool in controlling sugar levels. Leaving sweets out completely can make people with diabetes feel deprived; which can lead to making it harder to follow a moderate-carb lifestyle.

Stevia is a natural, no-calorie sweetener that has zero impact on blood glucose or insulin, making it safe and useful for diabetics.  For example, you save some carbohydrates for a healthy breakfast by replacing sugar in your coffee with stevia drops. Or, you can use stevia while baking to cut sugar and carbs in a homemade dessert.  Want more ideas for reduced sugar foods? Check out the recipe section to learn how to integrate stevia into your diet.

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Q&A with resident RD for Stevia


Stevia…what do you know about it?

Wondering if you should use it in your coffee or tea?

Perhaps you are seeing the big bag in your local grocery store next to the sugar and you are wondering if it would work in your morning muffin recipe?

One thing is certain, stevia is gaining popularity and we are happy about that! But, we want to make sure consumers know everything they need to know about stevia and how to use it and incorporate it into their everyday lives.

Make sure to read our Facts page to learn even more about stevia as well as our Safety page.  Calorie Control Council’s resident RD, Beth Hubrich, answered a few of the top questions consumers have.

What is stevia and is it safe?

Stevia, is a low-calorie sweetener made from the leaf of the stevia plant. Many people use it to sweeten their favorite foods and beverages instead of sugar to result in fewer calories. There are also many products in today’s marketplace that use stevia.

Does stevia have the same qualities when cooking and baking?

This is an important one to know with sweeteners. When cooking or baking with any low-calorie sweetener it is best to follow that manufacturers’ recipes and recommendations. Sugar provides more than just sweetness in recipes, it can also assist in browning, caramelizing, etc., so recipes will need to be adjusted accordingly. Furthermore, low-calorie sweeteners like stevia are hundreds of times sweeter than sugar, so just a small amount of stevia is needed to get the same sweetness as sugar. For some great recipes on stevia, check out our official Pinterest page here to find all types of recipes that use stevia!

Is stevia safe for people with diabetes?

Stevia is safe for people with diabetes and for others who are looking to control calories, carbohydrate and sugar intake. Before a low-calorie sweetener is allowed on the market it must be studied and proven to be safe, especially for the most vulnerable populations including people with diabetes, the elderly and children.

Beth Hubrich, MS, RD, LD Beth is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from FSU and a Master’s in nutrition and food science from Texas Woman’s University. Beth has worked with CNN and has written forToday’s Dietitian and USA Today magazine.  She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management  and the Dietitians in Business and Communications dietetic practice groups.

Managing Diabetes With Help From Stevia


Diet and exercise are important lines of defense when it comes to maintaining good health with diabetes. Making the needed changes to your diet can feel overwhelming when you first receive your diagnosis of diabetes or pre-diabetes, and many people mistakenly believe they have to give up their favorite foods to maintain good blood sugar control. That is not necessarily the case—many can still eat the foods you love by following a balanced, carbohydrate-controlled diet.

“I have to avoid sugar to control my diabetes” is a common misunderstanding for many who live with the condition when they begin making necessary changes in their diets. But controlling the total amount of carbohydrates is the truth of the matter. Sugar is just one source of carbohydrates, which are also in starchy foods, dairy, and even fruits. It is actually very important for people with diabetes to consume carbohydrates with every meal, but they need to be cognizant of the amount and control their portions. The doctor or registered dietitian working with a diabetes patient can help create a meal plan to map out the appropriate carbohydrate levels for that specific patient.

“How can I eat the foods I love if I can’t have sweets?” is another common question. Luckily there are alternatives to sugar that offer the desired sweetness of certain foods without the excess sugar and calories—one of these being stevia. Stevia is a zero-calorie sweetener that is up to 300 times sweeter than sugar, which means you have to use very little of the sweetener to create the same level of sweetness.

Also, since stevia does not contain carbohydrates, it does not affect blood sugar or insulin levels, making it a great option for people with diabetes. There are many products available that contain stevia, including soft drinks, teas, yogurts, baked goods, cereals, and many more. You can also buy stevia individually in bags, packets and other forms in your local grocery store.

Want some ideas on how you can use stevia in your diet? Here are some recipes to appease your sweet tooth while taking charge of your health!

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.