Diabetes Prevention and Control Program

SUGARS & OTHER CARBOHYDRATES
Sugars - what can I eat?
What is a Carbohydrate?

According to the Centers for Disease Control & Prevention (CDC) cardiovascular diseases (CVD), principally heart disease and stroke, are among the nation's leading killers for both men and women, and among all racial and ethnic groups. Fat intake plays a major part in contributing to CVD.  People in the United States tend to consume too much fat on a regular basis. 

Why do our bodies need fat? Fats carry the soluble vitamins A, D, E, and K throughout the body. 

How do fats contribute to our food?  Fats are used regularly and have several contributions to all types of foods:

• Add flavor and aroma
• Influence texture, by adding creaminess, shine, smoothness, moistness, or crispiness
• Help tenderize foods

If fat has such great contributions to my food, how am I going to cut it out? Is all the "fat free" food I eat going to be tasteless and boring now?

Answer [A]:  This is a common assumption.  The key is to replace fat with other ingredients, like herbs and spices, or try to use healthy fats and consume no more than the daily recommended amounts.

What are the national recommendations for eating fats?

A: The national RDA (Recommended Dietary Allowances, National Research Council, United States Department of Agriculture [USDA], 1989) guidelines are as follows:

• One should consume no more than 30% of their total calories from fat -- less than 10% should come from saturated fats.
• One should consume no more than 300 mg. of cholesterol each day. 
• Each gram of fat is equal to 9 calories making fat the most dense energy source of any nutrient.

Trim as much as much as possible of the visible fat off meats before cooking.

Remove the skin from poultry items such as chicken or turkey before cooking.

Choose lean cuts of meats such as loins or rounds. Chicken and turkey are also lean meats.

Increase the amount of fish you eat. Fish is low in fat and contains omega 3 fatty acids (the "good fat") which experts say plays an important role in the prevention and treatment of heart disease.

When baking, cut or substitute the amount of fat  in the recipe. Use a minimum of 1-2 tablespoons of fat for each cup of flour in muffins, quick breads, and biscuit recipes. Use a minimum of 2 tablespoons of fat for each cup of flour in cake and cookie recipes.  Use apple-sauce instead of butter (texture and taste will vary).

Try to use fruit butters instead of regular butter or margarine as a spread on your favorite muffin or bagel. These can be purchased in stores or easily made by cooking fruit with any type of juice over low heat, until reduced to a thick consistency, and then cooled.

Experiment with different herbs and spices when cooking. These add flavor and aroma to the dishes. Adding herbs to baked goods (bread and rolls) gives  a great aroma and has a unique taste.

Invest in a nonstick pan and some flavored cooking spray. These items can be used to replace pan-frying or sautéing.

Use unsaturated fats in recipes.  These include olive oil, canola oil, or soybean oil (instead of butter or margarine).

Try to use healthy cooking techniques such as grilling, roasting, broiling, steaming, braising, stewing, or baking instead of frying your foods.

SUGARS & CARBOHYDRATES

Q: How much sugar are Americans consuming?

A: According to the USDA, the average consumption of caloric sweeteners is at record high in the United States.  Americans consume large amounts of sugar and sweet-tasting foods and beverages.  In 1996, each
American consumed a record average 152 pounds of caloric sweeteners amounting to more than 47 teaspoons (approximately 16 tablespoons) of caloric sweeteners per person each day.  The USDA’s Food Guide suggests that people on a 1,600-calorie diet limit their intake of added sugars to 6 teaspoons per day. The daily suggested limit  increases to 12 teaspoons for those consuming 2,200 calories a day, and to 18 teaspoons for those consuming 2,800 calories.

Remember your teeth! Sugar, particularly processed sugar, contributes to tooth decay [Oral health].

Q: In what "unlikely" places does one find sugars?

A: Sugar is the number one food additive in the U.S. and includes sucrose, corn sweeteners, honey and molasses.  The American Dietetic Association also suggests you watch out for words such as maltose, dextrin, and the suffix "-ose".  It turns up in some unlikely places, such as bread, pizza, hot dogs, boxed rice mixes and soups, crackers, spaghetti sauce, lunch meat, canned vegetables, fruit drinks, flavored yogurt, ketchup, salad dressing, mayonnaise, and some peanut butter.
Carbonated soft drinks provided more than 22 percent of the refined and processed sugars in the 1994
American diet (USDA, Agriculture Factbook, 1998).

Q: I was told last week that I have Diabetes!  My doctor has told me very little except to avoid sugar and take my medication. Taking the medication is easy but the eating part is difficult. What can I eat?

A: Many people who are diagnosed with this disease are given the same basic information. The misconception is that people with diabetes can eat as much as they want as long as they don't eat foods that contain sugar. As of 1994, the American Diabetes Association (ADA) stated that "sugar is just a carbohydrate" and that it can be added into any healthy eating plan in MODERATION! Ask your dietitian what "moderation" is for you.

Q: What is a Carbohydrate?

A: There are three types of carbohydrates: sugars, starches, and fibers. Each are made up of chains of "sugar blocks."  Sugars have only one or two sugar blocks making them simple carbohydrates. Starches and fibers are made up of many connected sugar blocks making them complex carbohydrates.

Simple

Complex

Q: Which carbohydrate is best for me?

A: Complex carbohydrates are best for you.  Sugar is a simple carbohydrate and it can be replaced for any other carbohydrate in the diet. Some examples of simple and complex carbohydrates follow:

Simple Carb Foods

• Table sugar
• Juices
• Candy/cookies

Complex Carb Foods

• Cereal grains (rice, corn)
• Whole grains
• Legumes (beans)
• Potatoes

Q: Should I never eat a candy bar or cake again?

A: Your blood sugar reacts to the  total amount of carbohydrates you have eaten.  Candy bars and cake are considered empty calorie (no nutritional value) foods. 

Q: How often can I eat empty calorie foods?

A: You should try to limit your consumption of these kinds of foods as much as possible because they do not offer your body any health benefits.  Your dietitian can help develop a plan that allows you to eat these foods occasionally and safely.

Q: What is preferable to eat if I have cravings for sweets?

A: Next time you crave a sweet snack, reach for fruit!  Besides satisfying your "sweet tooth" fruit is full of nutrients, vitamins A or C, or both, including folic acid, potassium, and fiber.  Instead of unhealthy sweets such as store-bought cakes and cookies, try some healthier sweet snacks including fruit pops, frozen bananas, dried fruit mix, and low-fat yogurt with cut-up fruit.  Ask your dietitian for advice on what is healthy for you. 

Other helpful sources:

Nutrition Resources for Rhode Island
Diabetes Outpatient Education [HEALTH]
Diabetes Qs & As [HEALTH]
Diet & Nutrition pages [HEALTH]
Fast Food Calorie Chart 
Holiday Menus [HEALTH]
Nutrition & Health Information on Federal websites
Oral Health [HEALTH]
Quick & Easy Recipes [HEALTH]