6 Grocery Shopping Tips for Diabetes
{The American Diabetes Association's website at www.diabetes.org has changed and The Virtual Grocery store mentioned at the end of the article no longer available, however, the website does have a lot of information on eating and food and fitness. Browse through their site and you will find many good things to help you learn. Take care, Gloria}
From: Content provided by Revolution Health Group www.revolutionhealth.com
Following a diabetes meal plan can seem challenging when you're faced with hundreds of shelves worth of choices combined with all those confusing food labels. Although it would certainly make life easier if you could just follow a grocery list for your diabetes diet, it doesn't necessarily work that way.
Everyone's diabetes and individual nutritional needs are different. But the heart of every diabetes eating plan is pretty much the same as any healthful diet — a nutrient-rich blend of foods that are low in fat and calories and based on moderate serving sizes. So, with a little know-how and practice, you can turn food shopping into a regular to-do — not a complicated excursion.
Asking the experts We turned to two experts: Marlee Zweifach, a registered dietitian, certified diabetes educator and certified nutritionist with a private practice in New York City, and Kathie Swift, nutrition director at The UltraWellness Center in Lenox, Mass.
What are the do's and don'ts of grocery shopping?
Question #1: Are there certain diabetes do's and don'ts to consider when grocery shopping?
Marlee Zweifach: When I see patients, they always want a list of what's "allowed" and what to "avoid," but it's just not that simple. That's why it's so important for patients to see a dietitian so that they can have a plan designed especially for them. There are so many things to consider when evaluating whether a food is appropriate for any individual with diabetes. To generalize is unfair to the patient and often is inappropriate.
Foods that are high in saturated fat are foods that should be avoided. People with diabetes are at a higher risk of developing cardiovascular complications. So, they need to be especially careful to manage their blood lipids [fats in the blood]. This means a diet low in saturated fat. Fats that are solid at room temperature [like butter and Crisco] are saturated fats.
Learn how to keep carbs in mind while shopping. Question #2: Are there any rules of thumb that people with diabetes need to remember as they're searching the food aisles?
Marlee Zweifach: Eat a healthful diet and follow your carbohydrate prescription [i.e., how many carbohydrates you're allowed to have based on the meal plan your registered dietitian creates]. A healthful diet contains a variety of fruits, vegetables and whole grains — all of which contain carbohydrates. The amount of carbohydrates they contain must be considered when including them in the diet for a patient with diabetes.
What's the biggest mistake you can make at the supermarket? Question #3: What's the biggest mistake patients with diabetes make at the supermarket?
Marlee Zweifach: Looking for foods that are sugar-free. Sugar-free means sucrose-free, or that there's no added sugar. But these foods can have just as much carbohydrates as the same food that's not sugar-free. Carbohydrate means sugar. A carbohydrate is a nutrient that's made of sugar.
Understand the dangers of "dietetic" food labels. Question#4: The word "dietetic" on food products' packaging can be deceptive, too. Why is that?
Kathie Swift: "Dietetic" labeling on food products is misleading and, unfortunately, these foods are heavily marketed to individuals with diabetes. The term "dietetic" — "diet" and "diabetic" — on food labels has no uniform meaning and is a source of confusion. Most "dietetic" foods are a highly processed "chemical soup," lacking in fiber and most often containing a mix of artificial ingredients including sweeteners, colorings, or sugar alcohols (xylitol, etc.) that offer no nutritional benefits.
Here's a simple recommendation to evaluate a "dietetic" product: Look at the ingredients and ask yourself, "How close to nature is this food product?" Then make a choice. In addition, "dietetic" foods often are costly, so not only [are people] robbed of good nutrition, they are paying a high price for it!
See what else to look for on food labels. Question #5: People with diabetes need to read food labels. On top of things like calories, nutrients and serving size, what other specific things should they look for?
Marlee Zweifach: One important thing to look at on a food label is the total carbohydrate grams. This includes the sugar grams listed on the label as well as the other carbohydrates in the food. Saturated fat is listed, and the best choices have little or no saturated fat. Again, though, each individual must check with her physician or registered dietitian to see if there are other important things to look at on the food label.
Learn when it's OK to splurge and when it's not. Question #6: Is it OK to splurge and pick up some things that are higher in fat, sugar or salt every once in a while?
Kathie Swift: Avocados, olives, nuts, seeds and nut butters satisfy the desire for fat. Fresh fruit, berries in a homemade smoothie, baked fruit with cinnamon or nutmeg, or a small piece of dark chocolate that's rich in antioxidants will satisfy the desire for sweet. And the avoidance of highly processed foods that are loaded with sodium will tame the desire for salt.
I believe by taking a processed food sabbatical for at least two to three weeks, you will find that the desire to "splurge" dissipates. However, let's face it — one of the reasons we eat what we do is availability. And you certainly may be in a social situation where a rich dessert is offered or a fresh baked cookie is in the office. So, in that case, if you do decide to splurge "every once in while," make it a mindful splurge. Eat it very slowly and with awareness — and keep your intention in mind. My guess is that your splurge will be short-lived!
Find other healthy ways to satisfy your sweets craving.
Everything in moderation As with any healthful diet, you can still enjoy treats here and there. But you'll need to keep certain fare to a minimum, such as:
* Sweets: According to the American Diabetes Association (ADA), you can still indulge your sweet tooth now and then, as long as you don't overdo it and eat less of other carbohydrate-heavy foods within the meal. In fact, the ADA says that certain starches (like the white varieties of bread, potatoes and rice) can up blood sugar just as easily as candy and other sugary treats. * Salt: Try to choose "sodium-free" or "low-sodium" products. Add flavors by using alternatives like herbs and spices. * Saturated and trans fats: Limit prepackaged items, fried foods and skin on poultry. Skip shortening, butter and margarine for cooking — opt for canola, peanut and olive oils instead. And choose small portions of fat sources like nuts and avocados.
To put you on the right track for your next shopping trek, check out the American Diabetes Association's virtual grocery store tour for meal planning ideas, recipes, a grocery store tour, itemized food labels and a customizable shopping list.
Reviewed by: Zachary Bloomgarden, M.D. Date reviewed: February 2008
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