Diabetes Forecast - January/February 2017

THE CARB QUESTION

Foods rich in carbohydrate are notorious for raising blood glucose levels, so people with diabetes who are thinking about switching to a vegetarian eating plan may be concerned. But not all carbs are created equal, Uelmen says.

The difference between minimally processed whole grains and the re;ned carbohydrate (highly processed ;ours, added sugars) found in white bread, pasta, and many packaged foods is so considerable that it isn’t really fair to lump them into a single category labeled “carbs.” Regardless of the type of eating plan they follow, people should limit foods with lots of added sugars and re;ned ;ours.

They are high in calories, lacking in
nutrients, and low in ;ber.

The carbs you
should reach for as a
vegetarian are the ;ber-
rich kind, especially beans and
whole grains. “Fiber doesn’t break
down into sugar,” says Uelmen.

“I think of it as a sponge that actually absorbs some of the carbohydrates in the food.” You get a much less dramatic rise in blood glucose than you would from a low-;ber meal. She recommends replacing white rice with a whole grain like barley, which will not only reduce the impact of the carbs on your blood glucose but also leave you feeling fuller and more satis;ed. Quinoa, bulgur and brown rice are other smart swaps.

That said, Uelmen cautions that you still need to be aware of portion sizes. “Going vegetarian is such a change. Sometimes people think, ‘This is a whole grain, I can eat as much as I want.’ But those things are calorie dense,” she says.

Even with high-quality
carbohydrate, “you just can’t add
an unlimited amount,” says Erin
Palinski-Wade, RD, CDE, a dietitian
and diabetes educator. Both
experts strongly suggest ;lling half
your plate with nonstarchy
vegetables, preferably nutrient-rich
leafy greens. It’s a smart way to
keep the overall calorie and carb
count of your meal down when
whole grains and beans are also on
the menu.

NUTRITION KNOW;HOW
Getting enough protein is probably
the most common nutrition
concern for would-be vegetarians.

But the angst is misplaced. “The typical American diet is so heavy on protein,” says Vandana Sheth, RD, CDE, a spokeswoman for the Academy of Nutrition and Dietetics. “An adult woman needs about 45;grams of protein per day.

A cup and a half of beans has
21;grams. With an egg, a little
yogurt, and a little cheese, you get
more than enough without trying,”
she says. Adult men need about
56;grams of protein daily. Because
of their high protein quotient,
beans are an especially important
part of a meatless eating plan.

Though they are a source of starchy carbohydrate, beans also have tons of ;ber, which means they help keep blood glucose stable and keep you feeling fuller longer.

Other nutrients you should make sure you get on a vegetarian diet are iron, zinc, and omega-3s, says Jackie Newgent, RDN, CDN, author of The All-Natural Diabetes Cookbook. Vitamin B12, which helps keep nerve and blood cells functioning properly, prevents a type of anemia and is found only in animal sources. This can also be an issue if you are going light on dairy.

According to Sheth, conscientious
meal planning and a few choice
FOOD
EATING WELL
N

s
k
th s y
leafy greens. It’s a smart way to
keep the overall calorie and carb
count of your meal down when
whole grains and beans are also on
the menu.