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Participant GuideMore About Carbs
Session FocusUnderstanding carbohydrates can help you prevent ordelay type 2 diabetes.This session we will talk about:zz Thelink between carbs and type 2 diabeteszz Types of carbszz A healthy approach to carbszz How to find the amount of carbs in foodYou will also make a new action plan!Tips: Instead of choosing white rice, try barley orbrown rice. Instead of choosing apple pie, try stewedapple with cinnamon.Participant Guide: More About Carbs2
Types of CarbsThere are three main types of carbs:1. Starches2. Sugars3. Fiber1. Starchy foods include: Starchyveggies Beans, peas, and lentils Grain foodsStarchy veggies include: Corn Greenpeas Parsnips Plantains Potatoes Winter squash YamsBeans, peas, and lentils include: Black,pinto, and kidney beans Black-eyed peas Garbanzo beans (chick peas) Red, brown, and black lentils Split peasParticipant Guide: More About Carbs3
Types of CarbsGrain foods include: Wholegrains Refined grainsWhole grain foods include:Choose whole grainsWhole grains containfiber, vitamins, minerals,and starch.Refined grains containjust starch. Barley Breadand other baked goods made with 100% wholewheat flour Brown and wild rice Oats and oatmeal 100% whole grain cereal Pasta made with 100% whole wheat flour Popcorn Tortillas made with 100% whole wheat flour or100% cornmealRefined grain foods include: Breadand other baked goods made with white flour Pasta made with white flour White riceParticipant Guide: More About Carbs4
Types of Carbs2. Sugars include: Fruitsugar (fructose) Milk sugar (lactose) White, brown, and powdered sugar Corn syrup Maple syrup Honey Molasses3. High-fiber foods include: Beans,peas, and lentils Veggies and fruits—especially ones that have skin orseeds that you eat Nuts, such as peanuts, walnuts, and almonds Whole grain foodsLimit nutsThey are high in calories.Limit sugarsOf the three types ofcarbs, sugars cause thebiggest jump in yourblood sugar.Get enough fiberFiber passes throughyour body without beingdigested. So it fills you upwithout adding calories. Itcan also lower your bloodsugar and cholesterol.Try to get 25 to 30 gramsof fiber each day. Checkthe Nutrition Facts labelto see how much fiber anitem contains.Many of us don’t getenough fiber. If you needto boost your fiber intake,increase it slowly, overtime. And drink plentyof water. This will helpprevent an upset stomach.It’s best to get your fiberfrom food, instead offrom a supplement. That’sbecause food has manynutrients besides fiber,such as vitamins andminerals.Participant Guide: More About Carbs5
Desmond’s StoryDesmond is at risk for type 2 diabetes. His doctor tells him that the more carbshe takes in, the higher his blood sugar will be. So she urges Desmond to take ahealthy approach to carbs.“Try to cut back on carbs,” says Desmond’s doctor. “Andwhen you do have carbs, choose healthy ones.”Desmond decides to replace:zz Candyand cake with fruit, such as apples, oranges,and berrieszz Potatoes and corn with non-starchy veggies, such asbroccoli, peppers, and carrotszz White bread with 100% whole wheat breadzz White rice with brown riceThese days, Desmond is taking a healthy approach to carbs.He uses food labels to find healthy items that meet his carbgoals. He is also staying active. As a result, Desmond’sblood sugar is lower.Participant Guide: More About Carbs6
A Healthy Approach to CarbsTry to take a healthy approach to carbs. Here’s how.Make your plateCarbs should make up one quarter of what you eat.Choose carbs wiselyWhen you do have carbs, choose those that are: Low in calories, fat, and sugar High in fiber and water High in vitamins, minerals, and proteinMake healthy swapsTry these ideas.Instead of .Try .Sweet drinks like regular soda, iced tea withsugar, fruit punch, and sports drinksWater, sparkling water, or plain iced teaJuiceWhole fruitWhite potatoesSweet potatoesBread made with refined flourBread made with 100% whole wheat flourWhite riceBrown rice or barleyCereal made with refined grainsCereal made with whole grains, or oatmealFull-fat yogurt made with sugarPlain nonfat yogurt with berriesApple pieStewed apple with cinnamonChocolate barHot chocolate made with nonfat milk, cocoapowder, and a touch of sugarParticipant Guide: More About Carbs7
Carbs by the NumbersRead food labelsReading food labels like the one below is one way to find theamount of carbs in food. Here’s how.First, look at the serving size. This tells you how much is inone serving of this item.Next, look at the total carbohydrate. This tells you how manygrams of carbs are in one serving of this item.This container holds three servings. So if you ate the wholecontainer, you would eat three times the carbs.Other ways to find the amount of carbs in food include: Appsfor smart phones or computers WebsitesNutrition FactsThe serving size forthe food is 1 cup. Thiscontainer holds 3 servings.Serving Size 1 cup (228g)Servings Per Container 3Amount Per ServingCalories 250Calories from Fat 110% Daily ValueTotal Fat 12gSaturated Fat 3gCholesterol 30mgSodium 470mgTotal Carbohydrate 31gDietart Fiber 0gSugars 5gProtein 5gVitamin AVitamin CCalciumIron18%15%10%20%10%0%4%2%20%4%* Percent Daily Values are basedon2,000 calorie diet.Your Daily Values may be higher or lower depending onyour calorie needs.Calories2,0002,500Total FatLess than 65g80gSat FatLess than 20g25gCholesterolLess than 300mg300mgSodiumLess than 2,400mg2,400mgTotal carbohydrate300g375gDietary Fiber25g30gParticipant Guide: More About CarbsThe total carbohydrate in 1serving is 31 grams.So if you ate the wholecontainer, you would eat93 grams of carbs.8
Carbs by the NumbersOne serving of carbsEach of these items has 15 grams of carbs. That’s one serving.zz 1small piece fresh fruit (4 oz)zz ½ cup canned or frozen fruitzz 1 slice bread (1 oz) or 1 (6 inch) tortillazz ½ cup oatmealzz ⅓ cup pasta or ricezz 4 to 6 crackerszz ½ English muffin or hamburger bunzz ½ cup black beans or starchy veggieszz ¼ large baked potato (3 oz)zz ⅔ cup plain nonfat yogurtzz 2 small cookieszz 2-inch square brownie or cake without frostingzz ½ cup ice cream or sherbetzz 1 Tbsp syrup, jam, jelly, sugar, or honeyzz 2 Tbsp light syrupzz 6 chicken nuggetszz 1 cup soupzz ¼ serving medium friesSource: American Diabetes AssociationParticipant Guide: More About Carbs9
My CarbsWrite some of your favorite carbs. Decide if each item is healthy. If it’s not,write a healthy swap you will try.My Favorite CarbsHealthy?Healthy Swap I Will Try Participant Guide: More About Carbs10
1. Starches 2. Sugars 3. Fiber 1. Starchy foods include: Starchy veggies Beans, peas, and lentils Grain foods Starchy veggies include: Corn Green peas Parsnips Plantains Potatoes Winter squash Yams Beans, peas, and lentils include: Black, pinto, and kidney beans Black-eyed peas Garbanzo be
