Carb Controlled DietGood Carbs

VS Not So Good Cabs

Ashley Kibutha, RD, LD

Did you know… If an employer has 320 employees, statistically speaking:

220 employees are overweight 115 employees are obese 39 employees are diabetic (and 10 do not know it) 124 employees are pre-diabetic 105 have high blood pressure 54 have high cholesterol 106 have high triglycerides 304 don’t get enough exercise 61 smoke

  Annual cost of Health Care per person: Without Diabetes $2,669 With pre-diabetes $5,000 With Diabetes $10,000  

Statistics

26 million are diabetic 79 million have prediabetes CDC projects that by 2050, 1 in 3

adults could have diabetes

Centers for Disease Control, 2011

What’s Preventable???

80% of CVD and diabetes 60% of all cancers 90% of obesity 74% of all healthcare costs are

confided to these 4 conditions

Are you at Risk for Type 2 Diabetes?

Definitions

Underweight < 18.5 BMI Normal 18.5 – 24.9 BMI Overweight > or = 25 BMI Obese > or = to 30 BMI

BMI: weight (lbs.)÷ X 703

What is Diabetes? Diabetes mellitus refers to a group of

diseases that affect how your body uses blood glucose, commonly called blood sugar.

Glucose is vital to your health because it's an important source of energy for the cells that make up your muscles and tissues.

It's also your brain's main source of fuel.

If you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ.

Too much glucose can lead to serious health problems

Side Effects of High Blood Glucose (Hyperglycemia)

Nerve damage Foot ulcers Kidney or eye problems Heart disease Stroke

Chronic diabetes conditions include type 1 diabetes and type 2 diabetes. Potentially reversible diabetes conditions include:

Pre-diabetes -when your blood sugar levels are higher than normal, but not high enough to be classified as diabetes

Gestational diabetes - which occurs during pregnancy but may resolve after the baby is delivered

Blood Sugar Levels (Fasting)

100-125mg/dL =Pre-diabetes 126mg/dL + =Diabetes

Type 1 Type 1 diabetes, once known as juvenile

diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin, a hormone needed to allow sugar (glucose) to enter cells to produce energy.

The far more common type 2 diabetes occurs when the body becomes resistant to the effects of insulin or doesn't make enough insulin› Body Fat increases insulin resistance

Various factors may contribute to type 1 diabetes, including genetics

Although type 1 diabetes typically appears during childhood or adolescence, it also can develop in adults.

Despite active research, type 1 diabetes has no cure, although it can be managed.

With proper treatment, people who have type 1 diabetes can expect to live longer, healthier lives than they did in the past.

Type 2

Type 2 diabetes, once known as adult-onset or noninsulin-dependent diabetes, is a chronic condition that affects the way your body metabolizes sugar (glucose), your body's main source of fuel.

With type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or doesn't produce enough insulin to maintain a normal glucose level.

Untreated, type 2 diabetes can be life-threatening

More common in adults, type 2 diabetes increasingly affects children as childhood obesity increases.

There's no cure for type 2 diabetes, but you can manage the condition by:

Eating well, exercising and maintaining a healthy weight.

If diet and exercise don't control your blood sugar, you may need diabetes medications or insulin therapy.

What is insulin?

http://www.youtube.com/watch?v=CuQMpN7rM-4

What is a carbohydrate

Main source of fuel for the body Provide Fiber in our diet If we eat too much they turn to fat

› Increasing our triglycerides› Increasing weight

What do carbs do in our body?

They increase our blood sugar levels› Fuel or muscles and our brain

What foods have carbs?

Breads Pastas Cereals Crackers Grains

Nutrients provided:› B-Vitamins, Iron, Fiber

Don’t forget….

Fruits Starchy Vegetables (potatoes, corn,

peas) Beans, Legumes Dairy Products Desserts

Who should be on this type of diet?

People with pre-diabetes People with diabetes People trying to lose weight People wanting to have a more

balanced diet

Are carbs bad?

NO! It’s all about portion control and

choosing the RIGHT Carbs

What are the “right” carbs?

Complex carbs› Fruits/vegetables› Beans, Legumes› Dairy Products› Whole grains

Fiber Protein

Keep blood sugars consistent throughout the day

Examples of Good Carbs Whole wheat bread Whole wheat tortillas Whole grain cereal Granola bars with whole grains Granola Brown rice Whole wheat pasta Quinoa Oats Whole wheat crackers

Fruits and Vegetables Beans and Legumes Low Fat Dairy Products

White Potatoes

Around 110 calories Has more potassium than a banana or broccoli Provides 35% of the daily value of Vitamin C Has 10% of the daily value of B6 Contains 2 grams of sugar Fat-free Sodium free Cholesterol-free A good source of fiber

Bananas

20% of the Daily Value of Vitamin B6 15% of the Daily Value of Vitamin C. 13% of the Daily Value of Potassium. A single serving also contains 12% of

the daily-recommended dietary fiber intake for a normal adult.

Popcorn

Quinoa

Complete Protein

More B Vitamins, Iron, Fiber and protein compared to rice.

Why are these “good” carbs?

They have fiber They are WHOLE grains There will be some protein

Whole Grains

Health Benefits of Whole Grains

Generally low in fat with little or no cholesterol,

Rich in complex carbohydrates, including dietary fiber

Contain important vitamins and minerals

Sources of antioxidant nutrients, including vitamin E and selenium, zinc, copper, iron and vitamins B6, A, and E.

Soluble Fiber Dietary fiber is the term for several materials

that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble.

soluble fiber › decreased risk of cardiovascular disease. › Soluble or viscous fibers modestly reduce LDL

(“bad”) cholesterol › Oats have the highest proportion of soluble fiber

of any grain. › Foods high in soluble fiber include oat bran,

oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Insoluble Fiber Insoluble fiber has been associated

with decreased cardiovascular risk Dietary fiber can make you feel full, so

you may eat fewer calories. Pulls water into stools, softening and

adding bulk, which allows waste to pass through the intestines quickly.

Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Consistent Blood Sugars

Keep us energize and feeling great throughout the day!

Not So Good Carbs

White Flour

Refined Grain Breads, Bagels, Waffles, Pancakes, white tortillas, buns, crackers, white pasta, breadsticks, croissants, rice

Cake/Frosting/Cookies/Donuts Trans Fats Excess Calories Excess Sugar No nutrients Refined Carbs

Ice Cream

Fries

How do we keep our blood sugars consistent?

Eat the same number of carbs at each meal and include snacks

3-4 carb choices at each meal (45-60g) (rice, cranberries, pomegranates,

squash, bread, pie) 1-2 carb choices at a snack

› Include protein, fat, and fiber with those carbs

What is a carb choice

15 grams of carbs per serving

Don’t forget to look at the serving size

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=DgHV5svH0A7BLM&tbnid=AYIMvZtZtQUiYM:&ved=0CAUQjRw&url=http://lowcarbdiets.about.com/od/nutrition/ss/nutritionlabels.htm&ei=ipKfUaWxD6WEyAHTpoGAAQ&bvm=bv.47008514,d.aWc&psig=AFQjCNGXW_ickqxiYRQ4pwS98aJw_WHzwA&ust=1369498573197340

http://nutritiondata.self.com/facts/legumes-and-legume-products/4332/2?mbid=ndhp

Choose Whole GrainsLook at the ingredient list

Proper Portions

Portions of Carbs

½ cup of cooked rice or pasta - Tennis ball

1 medium potato - Size of a computer mouse

½ average bagel - Size of hockey puck

1 cup of raw fruits or vegetables – Size of a baseball

½ cup of cooked fruit or vegetables – Size of a tennis ball

Questions? Email me:

ashley.kibutha@cobornsinc.com Call me: 320-252-2141 ext. 119 Visit me at Sauk Rapids Coborn’s Attend my classes! Every Monday night

at 6:30pm at SR

Meal Plans

See Handouts

Snacks Low fat unsweetened yogurt with granola Low fat unsweetened yogurt and nuts Whole grain crackers with low fat cheese Apple with peanut butter A ½ bagel with peanut butter Low fat cottage cheese with peaches Unsalted, low fat butter popcorn Black bean salad with avocado Guacamole with unsalted tortilla chips Hummus and veggies Yogurt dip and veggies