Introduction 1
About This Book 2
Foolish Assumptions 3
Icons Used in This Book 3
Beyond the Book 4
Where to Go from Here 4
Part 1: Getting Started with Carb Counting and Diabetes Management 5
Chapter 1: Delving into Diabetes and Carb Counting 7
Getting Up to Speed on Diabetes Basics 8
Checking out concerning trends in the diabetes epidemic 8
Improving outcomes and preventing complications 8
Building your diabetes team 9
Staying up to date with advances in diabetes care 10
Examining the Carb-Glucose Connection 11
Getting Acquainted with Carbs 12
Introducing the so-called simple carbs 13
Catching up on complex carbs 13
Noting the nutrition in carb food groups 13
Acknowledging that staying healthy isn't just about carbs 14
Making the Case for Carb Counting: To Count or Not to Count? 15
Counting carbs with type 1 diabetes: An essential tool 15
Gaining tighter control over blood-glucose levels with type 2 diabetes 15
Sticking with consistent carb counts when you're on set insulin doses 16
Managing weight with carb counting and portion precision 17
Regulating Carb Intakes 18
Figuring out how much carb you need 18
Timing your carb intake 18
Counting Carbs Successfully 19
Looking at the label lingo 19
Gathering carb-counting resources 19
Increasing carb-counting accuracy 20
Living Well with Diabetes: The Seven Pillars of Diabetes Management 20
Eating a healthy diet 20
Staying fit with exercise 21
Taking your medication 22
Monitoring your blood-glucose levels 22
Managing stress 23
Discovering how to problem-solve 23
Reducing risk with healthy behaviors and regular medical checkups 24
Chapter 2: Exploring the Diabetes-Carb Connection 25
Wrapping Your Brain around Diabetes and Related Conditions 26
Seeing how the body is supposed to process carbs 26
Discovering what causes diabetes 27
Noticing the symptoms of diabetes 28
Distinguishing the types of diabetes 29
Recognizing Diabetes Risk Factors and Getting Diagnosed 32
Type 1 diabetes risk factors 32
Type 2 diabetes risk factors 33
Diagnosing diabetes 34
Moving Forward with Managing Diabetes 35
Knowing that diet matters 36
Keeping in touch with your diabetes team 36
Embracing your central role in your own self-care 37
Chapter 3: Calling All Carbs: Recognizing Carbs in the Foods You Eat 39
Looking at the Chemical Structure of Carbohydrates 40
Introducing the So-Called Simple Carbohydrates 42
Going au naturel with glucose, fructose, and lactose 43
Finding other forms of sugar: Sucrose, maltose, honey, and syrups 44
Spotting simple carbs in the grocery aisles 45
Checking Out the Complex Carbohydrates 45
Identifying the starches 45
Focusing on fiber 46
Spotting complex carbs in the grocery aisles 48
Recognizing Carb-Free Counterparts 49
Pumping up with proteins: Meat, fish, and other sources 49
Finding the healthiest fats and oils 50
Exploring the role of noncarb foods in diabetes management 51
Chapter 4: Tracking Carbs through the Body 53
Filling Your Tank and Fueling Your Cells 54
Settling in your stomach 54
Extracting glucose via digestion 55
Pumping through your bloodstream 56
Fueling your cells 56
Saving Some for Later: Glycogen, the Storage Form of Glucose 57
Making a layover in the liver 57
Maintaining the muscles' glucose reserves 58
Noting What Happens When Glucose Levels Remain Elevated 58
Spilling glucose into the urine 58
Sticking glucose where it doesn't belong: Glycosylation 60
Recognizing the Risks of Undereating Carbs 62
Depleting glucose reserves and dealing with hypoglycemia 62
Making glucose but losing lean body mass 63
Producing ketones 64
Chapter 5: Finding Your Sweet Spot: The Right Amount of Carbs for You 67
Checking Out the Official Diet Guidelines 68
Advice from the American Diabetes Association 68
The 2015-2020 Dietary Guidelines for Americans 68
Intakes and allowances from the National Academy of Sciences 69
Figuring Out Calorie and Carbohydrate Intake Targets 69
Estimating your caloric needs 69
Adjusting calories for your weight target 71
Deciding on carb intake targets 72
Distributing carb intake 74
Leaving room on your plate for protein and fat 74
Tweaking Your Carb Intake Target When Conditions Change 75
Changing needs throughout the life cycle 75
Altering intake to account for activity 76
Adjusting portions when blood glucose is out of control 76
Managing sick days 76
Chapter 6: Timing Your Carb Consumption 79
Distributing Your Daily Carb Intake 80
Striving to eat three meals per day 80
Opting for smaller meals with controlled snacks 81
Stabilizing Blood-Glucose Levels at Breakfast and Dinner 82
Breaking your fast: The importance of breakfast 83
Considering the merits of an earlier dinner 83
Understanding Insulin Action 84
Comparing insulin options 85
Checking out concentrated insulins 85
Looking at blended insulin preparations 86
Pumping and inhaling insulin 87
Coordinating Insulin Action with Meals 88
Enjoying the flexibility of insulin-to-carb ratios 89
Keeping carbs consistent when using sliding-scale insulin dosing 90
Basing injection timing on pre-meal blood-glucose levels 91
Being regimented if you use 70/30 insulin 91
Managing Carbs on Oral Diabetes Meds 93
Keeping the carbs appropriate 93
Knowing your limits 94
Part 2: Carb Counting: From Basic to Advanced 95
Chapter 7: First Things First: Reading and Deciphering Food Labels 97
Finding Your Way around Food Labels 98
Paying particular attention to amounts 98
Viewing versions of traditional labels 100
Taking a sneak peek at newfangled food labels 101
Scrutinizing the Nutrition Facts 104
Sorting out serving sizes and servings per container 105
Calling out calories 105
Finding the fat 105
Noting the cholesterol content 106
Surveying the sodium 107
Focusing on total carbohydrate 107
Pinpointing the protein 110
Taking note of other valuable nutrients 111
Investigating the ingredients 111
Identifying allergens 111
Heading to the Grocery Store 112
Being skeptical about label claims 112
Preparing your carbohydrate cheat sheet 115
Developing supermarket savvy 115
Chapter 8: Mastering Carb Counting and Portioning Fundamentals 117
Estimating Carb Counts for Foods without Labels 118
Relying on food composition lists 118
Solving carb-counting conundrums in mixed dishes and ethnic foods 124
Calculating carbs in your favorite recipes 126
Preparing your carbohydrate cheat sheet 126
Sizing Up Servings with Measures and Weights 127
Measuring with standardized cups and spoons 127
Weighing in on whether to weigh foods 128
Dealing with Special Cases 132
Controlling carb intake when eating out 132
Keeping track of the carbs you drink 133
Guesstimating: When Carb Counts Aren't Critical 133
Balancing your plate with the plate model 134
Handling portions with the hand model 136
Chapter 9: Adding Tools for Carb-Counting Ease and Accuracy 137
Reviewing the Printed Resources 137
Reading the fine print for carb counts 138
Looking at labeling regulations for chain restaurants 138
Tapping into Online Resources 139
Digging up chain restaurant food facts 139
Foraging through Internet food databases 140
Using your search engine to count carbs 140
Enlisting the Assistance of Apps: One More Reason to Love Your Smartphone 140
Finding useful diabetes apps 141
Integrating apps and a food scale 142
Part 3: Going Beyond Counting Carbs 143
Chapter 10: Accounting for Variations in Digestion and Absorption Rates 145
Comparing Digestion Speeds for Fluids and Foods 146
Looking at liquid carbs 146
Singling out sugars 147
Figuring out fruit 147
Focusing on complex carbs and fiber 148
Recognizing the fat factor 149
Considering other variables 149
Gauging the Glycemic Index and Glycemic Load 150
Reducing Blood-Glucose Fluctuations: Tips and Tricks 152
Controlling portion sizes of foods that pack a blood-glucose punch 152
Adding activity for extra carbs 153
Combining foods to reduce glycemic effect 153
Altering the order in which you eat the components of your meal 154
Aligning Insulin and Digestion Rates 154
Optimizing mealtime insulin coverage 155
Using your insulin pump's fine features 156
Chapter 11: Rethink That Drink 159
Noting the Importance of Hydration and Low-Carb Drinks 159
Exploring the Pros and Cons of Different Drinks 161
Giving water a special place in your life 162
Sipping and swigging low-carb beverages 162
Mentioning the merits of milk and nondairy milk substitutes 163
Facing the facts about fruit juice 165
It's Not Just the Carbs - It's the Calories Too 167
Last Call for Alcohol: What's the Verdict? 169
Being informed about the risks 169
Going behind the scenes: How alcohol affects the body 170
Looking at liquor's carbs and calories 171
Drinking safely 173
Chapter 12: Let Me Call You Sweetie: Sugars and Substitutes 175
Comparing Sugars: The Sugar Showdown 176
Introducing the heavyweights: Sugar, honey, syrup, and other notables 178
Pointing out the qualities of natural fructose and agave nectar 180
Examining Sugar Alcohols 182
Opting for Alternatives: The Sugar Substitutes 184
Digging into the differences of the substitutes on the market 186
Exploring sugar-substitute safety records 186
Using substitutes in cooking and baking 188
Part 4: Embracing Whole Health and Happiness 189
Chapter 13: Eating for Health and Happiness 191
Eating a Rainbow of Fruits and Vegetables 191
Loading Up on Whole Grains 193
Identifying best-bet grains 193
Increasing your options and trying new grains 194
Leaning Toward Leaner Proteins 194
Choosing the healthiest options 195
Fishing for reasons to eat more seafood 196
Vegging out with meatless proteins 197
Daring to Do Dairy 197
Watching the fat content 198
Packing in more protein 198
Boning up on calcium 198
Checking out nondairy substitutes 199
Focusing on Healthy Fats 200
Having Diabetes and Dessert, Too 201
Making your own treats 201
Dressing up healthy fruits 202
Enjoying dessert while controlling the carbs 202
Trying Cooking and Serving Tips that Support Health and Weight Goals 203
Opting for lower-fat cooking methods 204
Controlling portion sizes 205
Chapter 14: Reaping the Rewards of Fitness 207
Exercising Safely 208
Getting the green light from your doctor 208
Being prepared: What to keep handy 210
Encouraging Exercise for Everyone 211
Developing an exercise plan 211
Enjoying the benefits 214
Being mindful of medical limitations 215
Clarifying What's Going On Behind the Scenes When You Exercise 217
Controlling blood glucose: How hormones are supposed to do it automatically 217
Identifying how diabetes alters fuel use 218
Sustaining exercise by tapping into fuels 219
Understanding hypoglycemia 219
Exercising with Type 1: Staying Safe While Having Fun 220
Monitoring matters 221
Fueling up or dialing down: Fine-tuning carbs and insulin 221
Knowing when to postpone activity: Too high or too low, don't go 223
Exercising with Type 2: Why It's Right for You 223
Improving glycemic control 224
Reducing cardiovascular risks 224
Supporting weight-control efforts 225
Chapter 15: Getting a Handle on Hypoglycemia 227
Understanding Hypoglycemia 228
Defining a low blood-glucose level 229
Identifying causes of hypoglycemia 229
Recognizing the symptoms of hypoglycemia 235
Losing symptoms of lows: Hypoglycemia unawareness 236
Treating Hypoglycemia 237
Choosing quick-acting carbs 237
Taking the right amount of carb 237
Rechecking your blood-glucose level 239
Watching out for rebounds 240
Requiring assistance: Severe lows and glucagon 240
Strategizing for Common Hypoglycemia Scenarios 242
Managing mealtime lows 242
Sleeping safely after a bedtime low 244
Considering insulin action when treating hypoglycemia 244
Preventing Hypoglycemia 246
Being prepared 246
Looking for patterns and problem-solving 246
Reflecting on prior exercise 247
Remembering your carb intake 247
Enlisting Your Doctor's Help 247
Keeping and reviewing blood-glucose logs 248
Sharing your data with your doctor 249
Chapter 16: Keeping the Beat with a Healthy Heart 251
Eating Smart for Your Heart 251
Getting the facts on cholesterol and fats 252
Acquainting yourself with types of fats 253
Choosing fats wisely 254
Adding soluble fiber to your healthy heart regimen 257
Creating a heart-healthy grocery list 258
Cooking your foods the heart-healthy way 259
Handling the (Blood) Pressure 260
Taking a look at the DASH diet 260
Shaking the salt habit and opting for alternate seasonings 261
Identifying hidden sodium suspects 262
Deciphering label claims related to sodium 263
Embracing Heart-Healthy Habits 263
Managing stress 264
Avoiding tobacco and secondhand smoke 264
Staying active 264
Controlling weight 265
Chapter 17: Living with Diabetes throughout the Life Cycle 267
Raising a Child with Diabetes 267
Beginning with basic pointers 268
Addressing type 2 diabetes in youth 271
Managing Diabetes in Pregnancy 273
Planning for pregnancy when you have type 1 or type 2 diabetes 273
Developing gestational diabetes 274
Understanding blood-glucose targets and fluctuations in pregnancy 275
Employing eating tips for diabetes during pregnancy 277
Keeping the Golden Years Golden When You Have Diabetes 279
Evaluating seniors' dietary concerns 279
Keeping physically fit 281
Chapter 18: Going Gluten-Free (Or Not): Does the Batter Matter? 283
Weighing In on the Gluten-Free Debate: Fad or Fact? 284
Avoiding gluten fastidiously when you have celiac disease 284
Forgoing gluten if you are allergic or have an intolerance 286
Choosing to go gluten-free for personal reasons 287
Against the Grain: Beginning a Gluten-Free Diet 288
Avoiding grains that contain gluten 288
Eliminating gluten-containing foods 290
Finding hidden gluten 291
Avoiding cross-contamination 292
Staying Gluten-Free Without Nutrient Deficiencies 293
Embracing foods naturally free of gluten 293
Incorporating gluten-free grains 294
Watching out for nutrient deficiencies 295
Part 5: Sampling Menus Complete with Carb Counts 297
Chapter 19: Beginning with Breakfast Menus 299
Starting Your Day Right with Breakfast 299
Personalizing Your Breakfast Meal Plan 303
Chapter 20: Looking for Lunch Menus 305
Loving Your Lunch Options 305
Personalizing Your Lunch Meal Plan 310
Chapter 21: Delving into Dinner Menus 313
Determining What's for Dinner 313
Personalizing Your Dinner Meal Plan 317
Chapter 22: Surveying Snack Ideas 319
Choosing Carb-Controlled Snacks 320
Picking Packaged Snacks 325
Part 6: The Part of Tens 327
Chapter 23: Ten Tips for Monitoring Your Blood Glucose 329
Picking a Meter for Your Needs 329
Safely Obtaining a Blood Sample 330
Acknowledging Error Issues 331
Assuring as Much Accuracy as Possible 331
Disposing of Lancets and Needles Properly 332
Varying Your Test Times 332
Knowing Your Blood-Glucose Targets 333
Keeping a Log and Reviewing Your Data 333
Getting Your A1C Done Regularly 334
Considering Continuous Glucose Monitoring 336
Chapter 24: Ten Tips for Controlling Carbs 337
Saving a Step with a Measuring Cup 337
Weighing Fruits in Advance 338
Having a Carb-Counting Contest 339
Making Better Breakfast Choices 339
Packing Your Own Lunch 340
Choosing Wisely at the Deli 340
Considering the Condiments 341
Fitting in a Favorite Dessert 341
Planning and Portioning Snacks 342
Curbing Late-Night Snacking 342
Chapter 25: Ten Worthwhile Websites to Help You Manage Diabetes 343
American Diabetes Association 343
American Association of Diabetes Educators 344
Academy of Nutrition and Dietetics 344
U.S Food and Drug Administration 345
American Heart Association 345
UCSF Diabetes Education Online 346
Mayo Clinic 346
Joslin Diabetes Center 346
U.S Department of Agriculture Food Composition Databases 347
WebMD 347
Part 7: Appendixes 349
Appendix A: Diabetes Exchange Lists 351
Starches 352
Fruits 354
Milk and Yogurt 356
Nonstarchy Vegetables 357
Meats and Meat Substitutes 358
Lean meats and meat substitutes 359
Medium-fat meats and meat substitutes 360
High-fat meats and meat substitutes 360
Fats 361
Free Foods 363
Appendix B: Conversion Guide 365
Index 367