Diabetes Forecast April 2005

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FOR TYPE 1/TYPE 2

Healthy Eating

Carbohydrates
Revisiting An Old Friend
By Robyn Webb, MS, LN

Recipe of the Month: Fresh Corn, Sweet Onion, and Tomato Salad
Product of the Month: Lundberg Family Farms Organic California Brown Basmati Rice

Perhaps you've seen at least one of those "countdown" television shows: "The 50 Best Commercials of All Time," or "The 20 Worst-Dressed Celebrities."

Recently, I came across one of these shows while I was flipping channels. It was a look at the hottest trends of 2004. Way up there, at number "7," was the low-carb diet. At the end of this short segment, the conclusion was that the trend is on its way out.

Plenty of people will continue to argue the merits of low-carb diets. However, many of us who study nutrition have found that severely limiting or eliminating carbohydrates simply is not good for your long-term health. We've known for a long time that fruits, vegetables, and whole grains should be a part of your food plan for numerous reasons.

Let's bring back the carbs!

Moderation And Variety Are Key

As a person with diabetes, you should be focusing on your total carbohydrate intake from all sources, including starches, fruits, vegetables, dairy foods, and sweets.

Starches have been given a bad name as they are believed to pack on the pounds. But the simple laws of physiology tell us that too many calories from any food group, without sufficient means to burn them, will add pounds. Carbohydrates are not "bad guys," unless of course you are eating way too many. Choose whole-grain foods versus white flour, white pasta, and white rice. And take portion sizes seriously. Extra helpings of even good-for-you brown rice or vitamin-rich sweet potatoes can wreak havoc on blood glucose levels and add more calories than necessary.

Starchy Veggies

The most nutritious starches are the ones from the earth: starchy vegetables. These supply more fiber, beta carotene, and vitamin C than other starches. Try sweet potatoes; winter squash such as pumpkin, acorn, and butternut squashes; peas; parsnips; and, of course, corn.

Whole Grains

Cut back on white rice and substitute brown or wild rice, quinoa, oatmeal, barley, wheat berries, or bulgur wheat. Even foods like risotto and couscous have very little fiber and are really nothing more than white rice.

As for pasta and breads, there is nothing wrong with them per se, but they are more refined than grains and vegetables. Try to eat primarily whole-grain pasta and whole-grain breads when you do include pasta and breads.

To make whole grains and starchy vegetables even more palatable, here are some fun ideas:

• Try quinoa for breakfast. Top it with 1 Tbsp. raisins or ¼ cup chopped apple.
• Grill parsnips. Wash and peel them, cut them lengthwise, and brush with a little olive oil, salt, and pepper to taste. Grill them for about 5 to 6 minutes per side until tender.
• Make a garden-fresh pea dish. In 1 tsp. olive oil, sauté 1 small red onion and 1 garlic clove for 3 minutes. Add 2 cups fresh shelled peas (or 2 cups frozen peas), 1 tsp. fresh minced thyme (or ½ tsp. dried), 1 tsp. minced fresh dill, ½ tsp. minced fresh oregano (or ¼ tsp. dried), and ½ cup defatted, reduced-sodium chicken broth. Bring to a boil and reduce the heat. Cover and cook for 6 to 7 minutes until peas are tender.

Carbohydrates are here to stay, and rightly so! A balanced, healthy life includes a balanced, healthy food plan!

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The latest cookbook by Robyn Webb, MS, LN, and Hope S. Warshaw, MMSC, RD, CDE, The Diabetes Food And Nutrition Bible, is published by the American Diabetes Association. This, as well as other books by Robyn, can be ordered from the Association's online bookstore at http://store.diabetes.org or by calling 1-800-ADA-ORDER.