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Active Retirees : Active Retirees June-July 2012
HEALTH did you know? If you are counting carbs, make sure you check the nutrition panels on everything you use to put your meal together. For example, did you know about these sneaky carbs? tinned corn A small can of corn kernels is the carbohydrate equivalent of a piece of bread. sauces and graVies Tomato sauce contains up to 30 per cent carbohydrate. Milk with 11g of carbs in a cup of milk, even without sugar a takeaway coffee can already provide the carbs of half a sandwich. Processed Meats With added breadcrumbs, flour and sugar, a couple of sausages can contain up to 10g carbs. More inforMation diabetes australia w: www. diabetesaustralia. com.au e: 1300 136 588 ndss The National Diabetes Services Scheme (NDSS) is a service available to Medicare cardholders diagnosed with diabetes. The NDSS offers a range of free and subsidised products and services required to manage diabetes, along with advice and links to diabetes organisations in each state. Depending on which state you are in, you can order products for delivery to your home, or just visit you local NDSS affiliated chemist. w: www.ndss.com.au dietitians association of australia Dieticians who specialising in diabetes can help people with diabetes or those at risk of developing it improve their diets. w: www.daa.asn.au clinics Most public hospitals across Australia run affiliated diabetes clinics, one-stop shops where patients can see dietitians, diabetes nurse educators and endocrinologists, all through Medicare. Ask your GP for more information about your local diabetes clinic. The wonder of you Type two diabetic Vicki had struggled with her weight and control of blood glucose levels (BGLs) for many years by the time her GP suggested a diet review with a dietitian. Vicki sat down with Jennifer Elliott, a practising dietitian with more than 30 years' experience and author of Baby Boomers, Bellies and Blood Sugars, and discussed some of the common experiences of people with type two diabetes. Along with her main concerns – lack of energy, excessive hunger and low moods – Vicki’s two great frustrations were not losing weight despite doing all the right things and seeing her blood glucose levels (BGLs) fluctuate without apparent reason. After the first session, Vicki had a better understanding of what caused the fluctuations. “We started with some information about carbohydrate foods such as bread, potato, pasta, rice, cereal, sugar, honey, fruit and milk,” said Jennifer. “These foods all have something in common. When they are eaten and digested, the end result is a mixture of sugars, predominantly glucose.” For example, an average slice of bread contains 15g of carbohydrates – the equivalent of two teaspoons of sugar. “Like many people with diabetes, Vicki ate carbohydrate foods at breakfast, even though she preferred the cooked breakfast option,” Jennifer explains. “She previously believed that cereal, fruit, low-fat yoghurt and multigrain bread were the healthy choices, but came to understand that those relatively high-carbohydrate foods are not ideal for people with problems regulating their BGLs.” Following a lower carbohydrate eating plan for six months, Vicki lost 19kg and brought her BGLs back into the recommended range. Her glycosylated haemoglobin test results (referred to as ‘HbA1c’), which are used as a guide to assess the previous three months’ blood sugar control, dropped from 7.5 per cent to 5.9 per cent. Type two diabetes is often considered to worsen over time, with diabetics expected to accept that their lives will be adversely affected by complications including retinopathy and vascular damage, but this need not be the case. Both Vicki and her GP are confident that she will continue her excellent results by continuing with her current dietary management plan. diPs Even the 'healthy' versions can have a high carb content because of ingredients such as chickpeas. For example, depending on the brand, hummus can beupto20percent carbohydrates. Thanks to Jennifer Elliott and Vicki for sharing their stories and advice. To find out more about Jennifer’s book Baby Boomers, Bellies and Blood Sugars, visit her website. w: www.babyboomersandbellies.com Cutting carbs? Turn to page 40 for our delicious low-carb breakfast recipe. » Thinkstock
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