– By EVELINE GAN
FOR those who have been newly diagnosed with Type 2 diabetes, sticking to a diabetes – friendly diet during the initial weeks, or months, can be a daunting and frustrating experience. This is especially so if you've never given a second thought to what you eat.
However, having diabetes doesn't mean having to give up all of your favourite foods.
Track your carbohydrate intake with this handy food chart. For more information on the carbohydrate content of local food items, visit the Health Promotion Board's Food Info Search at www.hpb.gov.sg.
Note: One gram of carbohydrate is about 4 calories.
Tracking the amount of carbohydrates you consume can help you keep a tight rein on your blood sugar levels through the day, said Dr Stanley Liew, a specialist in endocrinology at Raffles Hospital.
Unlike protein and fat, the carbohydrate content in food has the most rapid impact on one's blood sugar, said dietitian Anna Jacob.
"Carbohydrate counting is a simple tool that can help those with diabetes control their carbohydrate intake at meals and snack times. Learning the carbohydrate content of their favourite foods will make it easier for them to mix and match food choices," explained Ms Jacob.
Foods that are naturally brimming with carbohydrates include grain foods such as rice, bread, noodles and pasta, as well as starchy root vegetables such as potatoes and yam. Other foods that contain a fair amount of carbs are fruit and dairy products.
Foods that contain sugar, such as candy or sweetened beverages, also contain carbohydrates.
So, just how much carbs should those with diabetes stick to each day?
A dietitian would be able to work out how much carbs you need at each meal and how to spread them out through the day, depending on your activity level and condition.
In general, a diabetic should get about 50 per cent of his total daily calorie intake from carbohydrates, said Dr Liew. Each gram of carbohydrate is about 4 calories.
For instance, a diabetic on a 2,000–calorie diet should limit his or her carb intake to approximately 250g (that's about 1,000 calories) daily (see food chart).
While it might be tempting at times to indulge in your favourite treats in one go, spacing out your meals consistently through the day will prevent sudden blood sugar spikes.
Besides, regular episodes of overindulgence can cause more severe health complications in the long run, warned Dr Liew. Diabetic–related complications include heart attack, stroke, limb amputation, blindness and kidney failure.
Once you've got the hang of counting your carb intake, you may also want to fine–tune the method by selecting "slow–release" carbohydrate–rich foods.
The glycaemic index (GI) is a ranking score that measures how food impacts your blood sugar levels.
According to Ms J acob, foods with a lower GI impact blood sugar levels more gradually while high GI foods cause rapid blood sugar surges.
"Hence, a diabetic may do well by selecting foods with a lower GI score to make up a healthy, well–balanced diet," said Ms Jacob.
Low GI foods (of a score of 55 or less) include wholegrains, legumes, dried beans and certain vegetables.
Although the GI is useful in helping those with diabetes make healthier food choices, Dr Liew said that one should not be overly preoccupied with it.
"In real life, the GI of a food is less pronounced when it is consumed with other foods containing fat, protein and fibre," explained Dr Liew.
The trick to a healthy diabetic diet, he added, is to incorporate a good mix of carbs, protein and good fats in moderate amounts.
© 2009 MediaCorp Press Ltd
For expert advice on adult nutrition, please contact Abbott Nutrition Careline at 6277-6366.
