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SHOPPING AND DIABETES

November is Diabetes Month
Type II diabetes is a continuum not an all or none condition. Although some will get the diagnosis of borderline diabetes, it is really just the beginning stages of the disease. At this point it will not go away but it can be managed. Diet and exercise are the first steps to getting control of diabetes, failing this, your physician will prescribe oral hypoglycemic agents or insulin as a last resort. Poorly controlled diabetes can lead to the loss of sensation in your fingers and toes, blindness, kidney problems and eventually renal failure and the necessity for dialysis.

Types of Diabetes
Diabetes is a condition in which the body loses its ability to process glucose (sugar in your blood). There are 3 types of Diabetes. Type I: The pancreas stops producing insulin. Treatment is with insulin. Type II: The pancreas continues to produce insulin but at a reduced rate and/or the cells lose their sensitivity to insulin. Treatment in most cases is through diet and exercise initially, then oral hypoglycemic agents and as a last resort, insulin. Gestational Diabetes: Similar to type II diabetes and occurs during pregnancy. Often goes away after birth of the child.

Who is at risk?
Think Over, Under, Over. If you are over forty, under-active and over-weight you have a serious risk. Your risk is greater if there is someone in your family who has diabetes. Other contributing factors include poor and inconsistent eating habits and stress.

Symptoms
Excessive appetite, thirst, urination and fatigue, slow healing of cuts, blurred vision, numbness or tingling in hands and feet and bladder infections. The Canadian Diabetes Association estimates that over 1.5 million Canadians have diabetes and half of them don’t know it yet. Go to your family doctor to get tested if you have any of the above symptoms or risk factors.

When shopping there is no need to have a designated “Diabetic Foods” section, as people living with diabetes can eat all foods, it is just important that they monitor portions. Although sugar gets most of the attention with newly diagnosed diabetics, it is not the only thing to monitor and reduce consumption of. Carbohydrates from foods such as fruit, root vegetables, grain products and sweetened dairy products should also be eaten in moderation.

Vegetables and Fruit
Eat as many green vegetables you like but when it comes to the root vegetables such as carrots, potatoes, beets and parsnips eat a maximum of ½ – 1 cup of these at a time and consider skipping the pasta or bread portion of the meal. Fruit also contain carbohydrates in the form of fructose so 1-2 medium sized fruit at a sitting is plenty. Aim for 5-10 servings of vegetables and fruit each day. When the pickings are slim in the winter, visit the frozen foods section for unsweetened fruit, berries and mixed frozen vegetables and the canned foods aisle for canned fruit in its own juice and canned tomato products.

Grain products
Canada’s Food Guide recommends 5-12 servings from this food group daily. With Diabetes however, stick to the low end of this scale and eat more with increased activity. Choose primarily whole grains as these have a lesser effect on blood sugar levels. Include foods such as oatmeal, whole grain cereal, brown rice, whole wheat pasta and breads. Other foods found in the bakery section such as pastries, pies, cookies, muffins and cakes are higher in sugar and are made with refined flours so should be limited and enjoyed only on occasion.

Milk and Soymilk
Because milk, soymilk, yogurt and cheese are mixed foods containing fat, protein and carbohydrates they can easily be included in a diabetic diet. Aim for 2-3 servings per day. Limit portions of higher fat milk products such as cheese and ice cream and look for yogurts with a lower milk fat percentage (0.1-2% M.F.) and less sugar.

Meats and Meat Alternatives
This food group contains protein, which combined with a meal, can help regulate blood sugar levels. Aim for 2-3 servings a day such as a 3-4 ounce serving of meat, fish or poultry, or ½-¾ cup beans or tofu, ½ cup nuts or 2 Tbsp nut butters or 1-2 eggs. Also look for dried and canned beans and canned fish in the aisles. Lean deli meats and BBQ chicken can also be included as a protein source for convenience.

The bottom line Overall the grocery store is full of healthy foods for those living with diabetes and those who are not. Try to limit highly processed foods and try some of the natural foods more often. Take a Shop Smart Tour at Save On Foods for more information on shopping with Diabetes.