Blood Sugar Basics

1. What is the recommended number of grams of sugar that an adult male, adult female, and child should have in their daily diet?
   
   The Institute of Medicine recommends that we consume about 45 percent to 65 percent of calories from carbohydrates. If you eat about 1,500 calories a day that means about 169-225 grams of carbohydrate/day. Of course, this is an estimate and will vary with age, physical activity, health conditions, etc. Individuals should work with their healthcare team to determine what might be most appropriate for them. Education is key in living well with type 2 diabetes. That's why I'm partnering with the American College of Endocrinology and Merck to launch a new Blood Sugar Basics program called The Game Plan, which offers four easy-to-understand goals to help people manage their type 2 diabetes. Creating a specific and personalized game plan and setting goals is a huge part of managing diabetes.
   
   BloodSugarBasics.com offers this helpful online guide:
   • During the first goal (Huddle), you meet with your diabetes healthcare team to set goals;
   • With the second goal (Enter the Nutrition Zone), you focus on healthy eating and meal planning;
   • The third goal (Get in the Game) helps you find easy ways to get more active; and
   • During the last goal (Check the Scoreboard), you look back on your progress and continue to work toward and/or maintain your goals.
2. Does that number differ when the person has diabetes? If so, how?
   
   The American Diabetes Association recommends that people with type 2 diabetes start with about 45-60 grams of carbohydrate per meal. The amount of carbohydrate will vary depending on your blood sugar control, weight and physical activity. Your health care team will work with you to decide what is best for you. It is important to remember that carbohydrates include starchy foods such as bread, rice and pasta as well as vegetables, fruits, yogurt, milk and legumes. Sodas, desserts, candy and chips are loaded with refined carbohydrates that can wreak havoc with blood sugars. One serving of carbohydrate equals 15 grams. Check out goal number 2 of The Game Plan, "Enter the Nutrition Zone," for more tips on ways to maintain a healthy diet.
3. We're trained to read nutrition labels so we know the content of items we are consuming. When it comes to sugar, is there a way to distinguish between natural sugars VS added sugars?
   
   Added sugars are defined as: those incorporated into foods and beverages during production which usually provide insignificant amounts of vitamins, minerals, or other essential nutrients. Major sources include soft drinks, fruit drinks, pastries, candy, and other sweets.
4. What are some of the most common names of added sugars we should become familiar with?
   
   Reading the ingredient list on food labels is important. It is requires that ingredients be listed by weight, from most to least. There are a lot of names for added sugars. The more common ones include, but are not limited to: agave nectar, anhydrous dextrose, brown sugar, cane crystals, cane sugar, confectioner's powdered sugar, corn sweetener, corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, nectar, raw sugar, sucrose, sugar including raw, and syrup.
5. Of the names on that list, are there some that we should absolutely avoid? Do any of them provide valuable nutrition?
   
   People with type 2 diabetes can consume foods that have some added sugars but you must look at your food intake as a whole and not just from snack to snack or meal. Keeping track of what you eat is an essential part of managing blood sugars and weight. Blood Sugar Basics has a great, free Healthy Meals & Snacks Planner that will help you track your intake, manage both high and low blood sugar, and weight, and be a more mindful eater.
6. If a product claims to have 10 grams of sugar per serving, how are we to know how many grams are from natural VS added sugars?
   
   You can't tell just by looking at the nutrition facts panel of a food if it contains added sugars. The line for "sugars" includes both added and natural sugars. People with type 2 diabetes need to look at Total Grams of Carbohydrate per serving, not the ‘sugars' line on the label.
   
   REMEMBER: Diabetes is not just about dietary sugars. Understanding the ABC's of diabetes will help you stay healthy and minimize complications associated with type 2 diabetes. Blood Sugar Basics emphasizes these ABCs:
   • A1C (blood sugar measurement over 2-3 months)
   • Blood Pressure
   • Cholesterol
7. Name 4 commonly consumed foods that should be avoided strictly due to the high amount of added sugars.
   
   Sodas, sugar sweetened beverages (e.g. fruit drinks, sweetened teas, punch), low fat sweets such as muffins, cakes and cookies, and sugary cereals.
8. Now name 4 foods that can replace those 4 that have much greater health benefits due to their nutritional content.
   
   Seltzers, water, herbal teas, whole grain, homemade sweets (in limited amounts) and 100% whole grain cereals without extra sugars (e.g. shredded wheat, oatmeal.)