There's Never Been a Better Time to Have Diabetes
The Top Ten Things to Know About Nutrition and Type 2 Diabetes
HbA1C (Hemoglobin A1C) / Blood glucose Average
Goals for Better Health and Nutrition
Reading and Understanding Food Labels
Diabetes Control Quiz

The Top Ten Things to Know About Nutrition and Type 2 Diabetes:

1. Learn about carbohydrates. Carbohydrates have the most direct affect on your blood glucose. The best way to stabilize blood glucose is to eat the same amount of carbohydrates at the same time each day. The carbohydrate group is made up of: bread, cereal, pasta, rice, fruit, juices, peas, corn, beans, soup, milk, yogurt, potatoes, and sweets including sugar-free sweets.

2. Sugar-free does not mean carbohydrate-free. Just because it says "sugar-free" on the label, does not mean it will not affect your diabetes control. Anything that has calories and carbohydrates will raise your blood glucose. Regard sugar-free ice cream, cookies, cakes and candies the same as you would regular desserts.

3. Control your intake of fruits and juices. Orange juice may have more nutrition than a sugary soda, but it has almost the same effect on your blood glucose. Juices and even whole pieces of fresh fruit must be controlled in the same way that other carbohydrate foods are.

4. Choose high-fiber foods. High-fiber foods help to keep you full longer and may protect your heart. High-fiber foods include whole grains, whole grain breads and cereals, bran cereals, dried beans, lentils, vegetables and fruits.

5. People with diabetes are at higher risk for heart disease. Limit unhealthy fat including trans, saturated and hydrogenated fats. Choose lean meats, fish, and poultry, and low fat dairy products including nonfat milk and nonfat yogurt. Hidden sources of unhealthy fats are baked goods, fried foods, and snack foods like chips and some crackers.

6. Check your blood glucose frequently - In one study, the more often individuals with diabetes checked their blood glucose; the better their diabetes was controlled. Learn the effects of food, exercise and stress on your blood glucose by making a graph of your daily blood glucose numbers. This will help you define the times that your blood glucose is too high or low, and you can work with your Certified Diabetes Educator to modify your eating and exercise patterns.

7. Have a snack one hour before bedtime - If you take certain types of insulin or pills to control your diabetes, you want to avoid the risk for hypoglycemia (low blood glucose) while you sleep. It is recommended that you eat a serving of carbohydrate and protein such as ½ sandwich of whole-wheat bread and an ounce of turkey, or try ¼- cup of 1% cottage cheese and 6 small crackers. Check with your diabetes educator to be sure of what is right for you.

8. Know the portion size of carbohydrate foods - Think of starch at dinner as the size of your fist. When you eat a baked potato, you eat the portion of a regular sized fist. Think of a fist-sized portion of pasta, rice, potatoes, beans, corn and peas as a good rule of thumb for a portion for dinner.

9. Exercise after breakfast and / or dinner - Exercise lowers blood glucose. Whether you walk, dance, bike, swim, do aerobics or even clean the house, when you move, you burn sugar. This lowers your blood glucose. Exercise is also good for your heart function.

10. What about vitamins? - There is no firm evidence that vitamin, mineral, or herbal supplements help people with diabetes. A multi-vitamin/mineral supplement is generally a wise choice, but remember this does not substitute for a healthy diet!