Diet and Type 2 Diabetes - Love One Today® · Diet and Type 2 Diabetes CARBOHYDRATES Carbohydrates...
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naturally good fats cholesterol free Diet and Type 2 Diabetes CARBOHYDRATES Carbohydrates are one of three macronutrients (protein and fat are the other two) that primarily provides energy for the body, especially the brain and the nervous system, after the body breaks it down into glucose (blood sugar). Carbohydrates are classified as simple or complex: • Simple carbohydrates include sugars like glucose, fructose (fruit sugar) and sucrose (table sugar). • Complex carbohydrates include starches and fiber. People should meet their daily carbohydrate needs by preferably choosing complex varieties as they provide calories, vitamins, minerals and fiber; foods that are high in processed, refined, simple sugars provide calories, but very little nutrition. Finding the right amount of carbohydrates can vary by individual needs, so working with a physician or registered dietitian is helpful. GLYCEMIC INDEX AND GLYCEMIC LOAD The glycemic index, or GI, measures how equal amounts of carbohydrates in different foods raise blood glucose. Foods are ranked based on how they compare to a reference food – either glucose or white bread (on a scale of 0-100). A food with a high GI raises blood glucose more than a food with a medium or low GI. GI is influenced by a food’s preparation, ripeness (as applicable) and its macronutrient profile. The Glycemic Load (GL) of a specific food is based on the GI but goes a step further and measures how a single serving of that food affects your blood sugar. The International table of glycemic index and glycemic load values: 2002 i published by researchers from the University of Sydney, did not include GI values for certain foods, including meat, poultry, fish, avocados, salad vegetables, cheese, or eggs, because they contain little or no carbohydrate and it would be exceedingly difficult for people to consume a portion of these foods containing 50 g or even 25 g of available carbohydrate. According to the researchers, “even in large amounts, these foods when eaten alone are not likely to induce a significant rise in blood glucose.” i Kaye Foster-Powell, Susanna HA Holt, and Janette C Brand-Miller. International table of glycemic index and glycemic load values: 2002. From the Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney, Australia.http://ajcn.nutrition.org/content/76/1/5.full naturally good fats cholesterol free Visit LoveOneToday.com/Diabetes © 2014 Hass Avocado Board. All rights reserved. According to the American Diabetes Association, there is no one diet or meal plan that works for everyone with diabetes. The important thing is to follow a meal plan that is tailored to personal preferences and lifestyle; and helps achieve goals for blood glucose, cholesterol and triglycerides levels, blood pressure, and weight management. AVOCADOS AND CARBOHYDRATES According to the USDA MyPlate program and the Dietary Guidelines for Americans, when choosing carbohydrates, Americans should emphasize naturally occurring carbohydrates, like what is found in fresh avocados. A 1-oz. serving of Hass avocado contains 3 grams of total carbo- hydrate, which includes 2 grams of fiber, 8% of your daily recommended value. Fiber can be helpful in controlling weight because it helps make you feel full faster.
Transcript of Diet and Type 2 Diabetes - Love One Today® · Diet and Type 2 Diabetes CARBOHYDRATES Carbohydrates...
naturally good fats cholesterol free
Diet and Type 2 Diabetes
CARBOHYDRATESCarbohydrates are one of three macronutrients (protein and fat
are the other two) that primarily provides energy for the body,
especially the brain and the nervous system, after the body
breaks it down into glucose (blood sugar). Carbohydrates are
classified as simple or complex:
• Simple carbohydrates include sugars like glucose,
fructose (fruit sugar) and sucrose (table sugar).
• Complex carbohydrates include starches and fiber.
People should meet their daily carbohydrate needs by preferably
choosing complex varieties as they provide calories, vitamins,
minerals and fiber; foods that are high in processed, refined,
simple sugars provide calories, but very little nutrition. Finding
the right amount of carbohydrates can vary by individual needs,
so working with a physician or registered dietitian is helpful.
GLYCEMIC INDEX AND GLYCEMIC LOADThe glycemic index, or GI, measures how equal amounts of
carbohydrates in different foods raise blood glucose. Foods are
ranked based on how they compare to a reference food – either
glucose or white bread (on a scale of 0-100). A food with a high GI
raises blood glucose more than a food with a medium or low GI. GI
is influenced by a food’s preparation, ripeness (as applicable) and its
macronutrient profile. The Glycemic Load (GL) of a specific food is
based on the GI but goes a step further and measures how a single
serving of that food affects your blood sugar.
The International table of glycemic index and glycemic load values: 2002i published by researchers
from the University of Sydney, did not include GI values for certain foods, including meat, poultry,
fish, avocados, salad vegetables, cheese, or eggs, because they contain little or no carbohydrate and
it would be exceedingly difficult for people to consume a portion of these foods containing 50 g or
even 25 g of available carbohydrate. According to the researchers, “even in large amounts, these foods
when eaten alone are not likely to induce a significant rise in blood glucose.”
i Kaye Foster-Powell, Susanna HA Holt, and Janette C Brand-Miller. International table of glycemic index and glycemic load values: 2002. From the Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney, Australia.http://ajcn.nutrition.org/content/76/1/5.full
naturally good fats cholesterol free
Visit LoveOneToday.com/Diabetes© 2014 Hass Avocado Board. All rights reserved.
According to the American Diabetes Association, there is no
one diet or meal plan that works for everyone with diabetes.
The important thing is to follow a meal plan that is tailored to
personal preferences and lifestyle; and helps achieve goals for
blood glucose, cholesterol and triglycerides levels, blood
pressure, and weight management.
AVOCADOS AND CARBOHYDRATES
According to the USDA
MyPlate program and the
Dietary Guidelines for
Americans, when choosing
carbohydrates, Americans
should emphasize naturally
occurring carbohydrates, like
what is found in fresh avocados.
A 1-oz. serving of Hass avocado
contains 3 grams of total carbo-
hydrate, which includes 2 grams
of fiber, 8% of your daily
recommended value. Fiber can
be helpful in controlling weight
because it helps make you feel
full faster.
Try This Recipe and Start Your Journey Toward Smarter Food Choices Today!
AVOCADO HUMMUS
Total Time: 10 minutes • Prep: 10 minutes
INGREDIENTS
• 2 ripe fresh avocados, peeled, pitted and diced
• 1 (15-ounce) can chickpeas, drained
• 3 tablespoons lemon juice
• 3 tablespoons olive oil
• 2 tablespoons tahini
• 1 clove garlic, smashed
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
Note: Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
INSTRUCTIONS
1. In a food processor, puree avocado, chickpeas, lemon juice, oil, tahini, garlic, salt and pepper.
2. Transfer to a serving bowl.
Yield: 2 cups hummus plus reserved 1/2 cup for Avocado Hummus and Turkey Bacon Sandwich
Serving Suggestion: Use as a dip. Serve with your favorite pita chip or fresh veggies
Nutrition Information
Recipe Serving Size: 1 serving = Approximately 2 tablespoons
Calories: 82
Total Fat: Saturated Fat:
Trans Fat:
Polyunsaturated
Monounsaturated Fat:
6g2g
0g
1g
3g
Cholesterol: 0mg
Sodium: 73mg
Potassium: 71mg
Carbohydrates: 3g
Dietary Fiber: 2g
Sugars: 0g
Protein: 2g
naturally good fats cholesterol free
Visit LoveOneToday.com/Diabetes© 2014 Hass Avocado Board. All rights reserved.
% Daily Value*: Vitamin A 0%; Vitamin C 2%; Calcium 2%; Iron 5%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values
may be higher or lower depending on your calorie needs.
