Healthy Living Reality

Tag: carbohydrates

  • Should You Use a Continuous Glucose Monitor Even If You Don’t Have Diabetes?

    WIth continuous glucose monitoring (CGM), you can track your blood sugar (blood glucose) all the time. It lets you see how your body responds to things like food, exercise, sleep, stress, and medications. It may reveal patterns that you can’t detect with occasional finger pricks or lab tests. 

    People with type 1 or type 2 diabetes are most likely to use CGM, but a continuous monitor can provide information to other people like those with prediabetes or people who are interested in links between blood sugar and mood, food, or other factors. Here’s what to know about CGM and how to take advantage of it if you’re trying to prevent diabetes or manage blood sugar. 

    What is Continuous Glucose Monitoring?

    Continuous glucose monitoring is another way to monitor blood sugar. It gives more information than traditional methods like fingerstick testing, which you can only do a few times a day. In contrast, a continuous glucose monitor is placed under your skin. It measures your blood sugar every 1-5 minutes, or around 300 times daily, without pricking your fingers. In contrast, people with diabetes who use traditional finger pricks to test blood sugar may need to test up to 10 times a day.

    Better glucose monitoring can be life-saving with diabetes, but what if you don’t have diabetes?

    Who Uses CGM and Why?

    Traditionally, people with type 1 diabetes use CGM to improve blood sugar control. People with type 2 diabetes, especially if you’re on insulin, are also likely to use CGM. More people are using CGM now. People with prediabetes and people who like tracking their measurements are also increasingly interested in CGM. 

    A CGM can help you with these.

    • Supporting healthy behavior changes by showing you immediate consequences of your choices like what you eat and how much you sleep
    • Creating your daily blood sugar management plan
    • Reducing the risk of severe (Level 2) hypoglycemia, which can be scary and dangerous
    • Reducing anxiety around managing blood sugar

    What You Can Learn from Using a CGM

    A CGM can provide a wealth of information.

    • A blood sugar reading every few minutes throughout the day and night
    • Alerts for high blood sugar and low blood sugar when you are out of range, which can be life-saving
    • Analysis like graphs showing your blood sugar over time
    • Trend arrows showing if your blood sugar is rising, falling, or steady at that moment, so you can make better decisions on whether and what to eat, whether or how much to exercise, and other behaviors

    With so much information, you can also be more likely to learn how specific factors may affect blood sugar. Here are some examples.

    • How specific foods may affect blood sugar differently, such as crackers versus nuts
    • Effects of portion sizes and combinations, such as a plate of pasta versus a half-plate of pasta and a half-plate of salad
    • Role of timing, such as breakfast versus a late-night snack
    • Patterns during and after exercise
    • How different activities affect blood sugar, such as light walks throughout the day versus resistance training versus high-intensity interval workouts
    • How blood sugar changes during stress, sleep deprivation, and illness

    Insurance and Self-Pay: Cost of CGM

    Insurance is likely to pay for a continuous glucose monitor if you have type 1 diabetes or you have type 2 diabetes and you are on insulin. You may also qualify if you have type 2 diabetes and are not on insulin, especially if you have low blood sugar, or hypoglycemia, frequently. Coverage usually includes the CGM and cost of the disposable sensors they use, which usually last 1-2 weeks. 

    Insurance isn’t likely to pay for CGM if you don’t have diabetes, since a CGM is a medical device for diabetes management. Self-pay options may cost about $100 per sensor and $400 for a reader or transmitter. If you’re interested, your healthcare provider may be able to help you find an option to use for a couple of weeks so you can learn how different foods, activities, and other patterns affect blood sugar. 

    Realistic Expectations and Caveats of CGM

    A CGM isn’t perfect. There’s a time delay between when the measurement is taken and when you see the value of the measurement, which means you’re seeing a value that’s a few seconds behind. It’s also important to remember that you still may need to do finger pricks when you have a CGM. A finger prick may be necessary to help calibrate the sensor or confirm a reading. 

    You may still need finger pricks with a CGM
    How does spaghetti affect blood sugar? A CGM can give insights!

    Using a CGM when you don’t have diabetes or prediabetes can be interesting, but it can also potentially lead to excessive focus on each lifestyle choice you make. Micromanaging or becoming obsessive about blood sugar can be unhealthy if it causes stress or treatment fatigue, especially without substantial physical benefits. 

    If you choose to use a CGM, be sure to do so under the supervision of a qualified healthcare professional. You may see a lot of numbers, graphs, and other information. It’s best to check with a provider to make sure you understand what the information is telling you, and what you might want to do about it. Never make changes to your medication or diabetes care plan without involving a qualified healthcare professional. 

    If you’re thinking about trying a CGM, identify why you want to. What are you hoping to get out of it? Are you willing to find out about insurance or the out-of-pocket costs? Have you thought about the risks and benefits? If you’re still interested, talk to your provider and see if it may be right for you!

  • Balanced Meals for Diabetes: Protein, Fat, and Healthy Plate Tips

    Most people think of carbohydrates when they think about managing diabetes. I already talked a lot about carbohydrates in earlier posts. Here’s a bit about meal planning with carbohydrates using the carbohydrate exchanges. Here’s information about choosing nutritious sources of carbohydrates for better health and blood sugar management. 

    There’s more to healthy meals than carbohydrates. Protein and fat are the other main macronutrients, or sources of calories. As with carbohydrates, protein and fat both affect blood sugar and health. Also similar to carbohydrates, quantity and quality of protein and fat are both important. Here’s information about choosing lean proteins and healthy fats, and how to put them together with carbohydrates for balanced meals to manage blood sugar and weight. 

    As always, talk to your healthcare provider if you have diabetes or any concerns about your health or diet. Work with your provider or healthcare team for optimal blood sugar management and weight control.

    The Importance of Protein in Balanced Meals

    Protein should be part of most meals and snacks. It’s helpful for weight loss and managing hunger because it slows absorption, but it also helps make the blood sugar spike less severe. Protein helps with muscle maintenance, immune function, and metabolism, too. 

    Choose lean sources like fish, egg whites, and beans. Skinless chicken, shrimp, tofu, and low-fat dairy products are also good options. Limit fatty red meat and processed meats, since they can be high in saturated fat. Processed meats also have sodium and nitrates, which can cause cancer. Lean red meat is a better choice than fatty, but it can still raise risk for heart disease. 

    Tofu and other plant-based proteins are cholesterol-free and low in saturated fat.

    Aim for 20-30 grams of protein per meal, or 10-20 grams per snack. Use healthy cooking methods like roasting, grilling, and stewing. Limit fried and battered proteins like fried chicken, fish sticks, and popcorn shrimp. 

    The Role of Healthy Fats in Diabetes-Friendly Meals

    Healthy fats lower cholesterol levels and support better insulin sensitivity. They can help reduce blood sugar spikes after meals, and keep you fuller for longer. Less healthy fats like saturated fat can raise cholesterol levels. Butter, cream, lard, palm oil, and fat from meat or skin of poultry are examples. 

    Walnuts are high in fat, but it’s healthy! They have omega-3 fatty acids.

    Good sources can include plant-based oils like olive oil and canola oil. Avocados, nuts, peanuts, and seeds are also high in healthy fats and low in saturated fat. Fatty fish like salmon, tuna, and sardines have protein and heart-healthy omega-3 fats. 

    Watch portion sizes of fats, since they’re high in calories. A serving may be:

    • 2 teaspoons of oil
    • ½ ounce of nuts or peanuts
    • 1 tablespoon of peanut butter
    • ¼ cup of avocado
    • 2 tablespoons of hummus

    When thinking about fat, remember to consider fats used in cooking. They count, too!

    Sample Protein and Fat Choices

    Instead of… Try…
    Protein
    Fried chickenGrilled or baked chicken breast
    Bacon or processed deli meatsTurkey slices, lean ham, or roasted turkey
    Breaded fried fishOven-baked or grilled fish
    High-fat ground beef (>20%)Lean ground beef (90%+), ground turkey, or plant-based protein
    Full-fat cheese (large portions)Part-skim cheese or smaller portions
    Fat
    Butter or margarineOlive oil, avocado oil, or small amounts of nut butter
    Mayonnaise or creamy dressings (full-fat)Avocado, hummus, or yogurt-based dressings
    Fried foods (fried meats or snacks)Oven-roasted, air-fried, or grilled alternatives
    Cream or heavy saucesTomato-based sauces, pesto, or olive oil drizzle
    High-fat processed snacksNuts, seeds, or lightly roasted chickpeas

    Building a Balanced Plate: Combining Carbs, Protein, and Fat

    Now you know which are the healthiest carbohydrate, protein, and fat sources to choose. You know how much to choose for most meals and snacks. Let’s put it together. It can be simple to put together balanced, nutritious plates. 

    Start with plenty of non-starchy vegetables. Examples include:

    • A green salad on the side
    • Greens and chopped vegetables as a base for an entree salad
    • A mix of vegetables for a stir fry, soup, stew, casserole, or egg dish
    • Steamed, roasted, grilled, or raw vegetables as a side dish

    Add a serving of lean protein. Examples include:

    • 1-2 ounces of low-fat cheese
    • ½ cup of low-fat cottage cheese
    • 3 ounces of skinless chicken, fish, or shrimp
    • 1 egg and 2-4 egg whites, or 4-6 egg whites
    • A can of tuna
    • ½ cup of cooked beans and 1 ounce of low-fat cheese

    Choose high-fiber carbohydrates. Aim for 2-3 carb exchanges. Examples include:

    • 1 cup of cooked brown rice, whole-wheat pasta, or quinoa
    • 1 slice of whole-grain bread and 1 cup of fresh fruit
    • 1 small sweet potato and ½ cup of green peas
    • ½ cup of shredded wheat and 1 small banana

    Identify where your healthy fats may be coming from. Examples include:

    • 2 tablespoons of vinaigrette dressing
    • ⅓ small avocado
    • 2 tablespoons – ¼ cup hummus
    • 1 tablespoon of peanut butter
    • 2 tablespoons of seeds

    It can be simple to put together a balanced plate. Here are some examples.

    • Grilled salmon with quinoa, roasted broccoli, and a side salad
    • Lentil soup with a side of steamed green beans and avocado slices
    • Whole grain toast with nut butter, berries, and a handful of leafy greens

    I hope this information helps make meal planning simpler. The steps are to load up on non-starchy vegetables, to choose nutritious sources of carbohydrates, proteins, and fat, and to put them together in proper portions. Ask your doctor if you have questions!

    How do you put together healthy meals?

  • Right Carbohydrates for Best Health in Diabetes Management

    I already talked a bit about carbohydrate consumption in diabetes, and now I want to expand on that. The previous post focused on quantity of carbohydrates per meal or snack using the carbohydrate exchange lists. This time, I want to focus on quality of carbohydrates and how to include carbohydrates in an overall healthy diet with fiber, protein, and healthy fats to manage blood sugar and have other benefits. 

    Carbohydrate Quantity and Quality

    Carbohydrates provide energy for the body. When your body digests food with carbohydrates, your body breaks them down into sugar, or glucose, and releases that into the blood. 

    When talking about the quantity of carbs, using carbohydrate exchange lists is helpful for meal planning because it makes it simple to consume or serve a consistent amount of carbohydrates. One exchange is 15 grams of carbohydrates. 

    There are all different types of carbohydrates – choose high-fiber, low-sugar, nutrient-rich sources!

    For example, each of these sample meals has a similar amount of carbohydrates because they each have three carb exchanges. 

    • Peanut butter on 2 English muffin halves with ½ banana
    • 1 cup of cooked whole-grain spaghetti with tomato sauce and ground turkey, and a side of ½ cup of corn
    • 1 banana, 1 orange, and 1 apple
    • 1 cup of cereal, 1 cup of milk
    • ½ cup of brown rice, vegetables stir fried with chicken, and 1 cup of ice cream

    Carbohydrate quality matters, too. Carbohydrate quality refers to the type of carbohydrates and other nutrients that are in food. Higher-quality carbohydrates may have more fiber, protein, and healthy fats, and fewer sugars and refined starches, than lower-quality ones.

    Intuitively, it makes sense that a slice of whole-grain bread is higher-quality than a sandwich cookie. Both are 1 carbohydrate exchange, but the bread has fiber, antioxidants, and B vitamins. The sandwich cookie has refined starch, added sugars, and saturated fat.

    Why Carbohydrate Quality Matters in Diabetes

    Carbohydrate quality is important for general health, as nutrients like fiber and healthy fats can lower cardiovascular risk, and components like sugar and saturated fat can raise cardiovascular risk. In diabetes, it’s important to choose higher quality carbs to improve your glycemic response to carbs.

    Carbohydrates like sugar and refined starch spike blood sugar because they’re quick to digest and release into the bloodstream. That’s the opposite of the goal in diabetes! White bread, jam, soda, and candy are examples.

    Look for high-fiber carbohydrates without much added fat.

    Low-quality carbohydrates may also have unhealthy components, like sodium and saturated fat, that raise blood pressure or cholesterol levels. Potato chips, croissants, and French fries are examples. Pancakes with butter and buttered rice are also high in refined starch, saturated fat, and often sodium.

    On the other hand, carbohydrates with fiber, protein, and other nutrients lead to a slower and smaller spike in blood sugar. Here are some nutritious options.

    • Whole grains like oatmeal, brown rice, quinoa, whole-wheat pasta, and whole-grain cereal
    • Beans and lentils
    • Fruit like berries, bananas, oranges, apples, pears, and `grapes
    • Starchy vegetables like sweet potatoes, corn, peas, potatoes, and winter squash, 

    These carbs may spike blood sugar on their own, but the nutrients it provides can make it worthwhile. Pairing it with protein and fat can help. 

    Non-starchy vegetables are low in carbohydrates and calories. They’re high in fiber and other nutrients. They’re almost always a good choice! Examples are tomatoes, cucumbers, leafy greens, broccoli, peppers, zucchini, carrots, and eggplant.

    High and low-nutrient carbohydrates also affect weight. High-quality carbohydrates are more filling, so it’s easier to eat less of them. Lower-quality carbohydrates are less filling. It’s easy to eat too many calories and gain weight.

    Choosing High-Fiber, Nutrient-Dense Carbohydrates

    How can you choose nutritious sources of carbohydrates? Here are some swaps you can make to your regular choices.

    Instead of… Try…
    Breads & Sandwiches
    White breadWhole wheat, sprouted grain, or sourdough
    White sandwich rolls / bunsWhole grain or oat-based rolls
    Croissants or pastriesWhole wheat toast with nut butter & fruit
    White bagelsWhole grain mini bagel or half with toppings
    Grains & Rice
    White riceBrown rice, quinoa, or cauliflower rice
    Instant or polished grainsSteel-cut oats, farro, or barley
    Pasta & Noodles
    Regular white pastaWhole grain or lentil/chickpea pasta
    Instant ramen or refined noodlesWhole grain or brown rice noodles
    Breakfast & Cereals
    Sugary breakfast cerealHigh-fiber, low-sugar cereal or homemade muesli
    Instant oatmeal packetsOld-fashioned or steel-cut oats
    White flour pancakesWhole grain or oat-based pancakes
    Sweetened muffinsBran or whole grain muffins with less sugar
    Snacks & Crackers
    White crackersWhole grain or seed-based crackers
    Potato chipsAir-popped popcorn or roasted chickpeas
    Plain rice cakesBrown rice cakes with toppings
    Potatoes & Starchy Vegetables
    French fries / fried potatoesBaked sweet potato wedges
    Tater tots / hash brownsAir-fried veggie patties or roasted potatoes
    Mashed potatoes with butterMashed cauliflower or roasted potatoes with olive oil
    Desserts & Sweets
    Apple pieBaked apple slices with cinnamon
    Candy or gummiesFresh berries or frozen grapes
    Sweetened applesauceUnsweetened applesauce or mashed fruit
    Beverages
    Fruit juiceWhole fruit or smoothie with protein
    Sweetened drinksWater, sparkling water, or herbal tea
    Convenience Foods
    Sugary granola barsLow-sugar high-fiber bars
    Instant mashed potatoesRoasted potatoes or mashed cauliflower

    Now that we’ve gone into detail on carbohydrates in diabetes, it’s time to move on to other parts of your plate. Lean proteins and healthy fats can improve blood sugar control and support weight management. In future posts, we’ll talk about nutritious protein and fats, and how to build a healthy plate at every meal.

  • Why Carbohydrates Are Not the Enemy in Diabetes Management – And What the Exchange List Is

    With diabetes, you may have heard conflicting advice about carbohydrates. Some sources suggest cutting them out completely, while others say carbohydrates are good. The best approach may be somewhere in between. The amount of carbohydrates you can and should safely eat depends on your preferences, which types of carbohydrates and other foods you choose, and what your healthcare provider recommends. 

    For most people with diabetes, a low to moderate amount of carbohydrates, eaten consistently, can be the best approach as long as you choose nutritious sources. Understanding how carbohydrates affect blood sugar, the role of insulin in diabetes, and how to manage carbohydrate intake at each meal can help you enjoy a balanced diet without spiking your glucose levels. Keep reading for more on how your body handles carbohydrates and the relationship to blood sugar and diabetes, why carbohydrates don’t have to be the enemy, and practical strategies for consistent carbohydrate intake using carbohydrate exchanges.

    What Happens in Your Body When You Eat Carbohydrates with Diabetes

    Carbohydrates are your body’s main source of glucose, which provides energy for your brain, muscles, and organs. When you eat carbs, your digestive system breaks them down into glucose, which enters your bloodstream.

    For people without diabetes, the pancreas releases insulin to move glucose into cells, keeping blood sugar stable. In type 1 diabetes, the pancreas don’t produce insulin.. Type 2 diabetes is far more common, including 90-95% of cases of diabetes. Your body has insulin resistance, so it doesn’t respond properly to insulin. Some people with type 2 diabetes still make high levels of insulin, while more advanced cases have pancreatic exhaustion and don’t make much insulin anymore. In type 2 diabetes, there’s a relative shortage of insulin. 

    Blood sugar is higher than normal, including after eating. Blood sugar rises higher after meals containing carbohydrates. In general, the more carbohydrates you have, the higher your blood sugar levels may spike.

    Understanding this process is key to managing diabetes. Carbohydrates directly impact glucose levels, but with the right strategies, you can include them safely in your diet.

    Carbohydrates May Not Be the Enemy in Diabetes Management

    Carbohydrates often get blamed for high blood sugar, but they are essential for energy and overall health. The problem isn’t the carbs themselves. Trouble comes with oversized portions, low-quality sources of carbohydrates like sugary or highly processed foods, or eating carbohydrates without protein and fiber to balance the carbs. Skipping meals can also be problematic. 

    Cutting out carbs entirely can backfire for a few reasons. 

    • The liver may release stored glucose, increasing blood sugar. 
    • You may feel tired, irritable, or experience cravings as the result of low blood sugar.
    • Long-term adherence to a very low-carbohydrate diet is difficult.

    It’s more sustainable and often healthier to choose nutritious, high-fiber sources of carbohydrates, keep portions in check, and balance carbohydrate consumption with protein, fiber, and healthy fat consumption. Planning can help. 

    Types of Low-Carbohydrate Diets

    Low-carbohydrate diets come in several variations, ranging from moderate reduction to very low or ketogenic plans. Understanding the different approaches can help you decide what fits your lifestyle and diabetes management goals.

    Diet Type Daily Carbohydrate Intake % of Total Calories Notes
    Moderate low-carb 100–150 grams ~30–40% Reduces carbs moderately, sustainable for most people
    Low-carb 50–100 grams ~10–25% Can improve blood sugar control and promote short-term weight loss
    Very low-carb / Ketogenic <50 grams ~5–10% Often leads to ketosis; stricter, may be harder to maintain long-term

    These approaches differ in strictness and sustainability, and each can impact blood sugar, weight, and overall nutrient intake differently.

    Pros and Cons of Low- and High-Carbohydrate Diets

    Choosing a higher or lower carbohydrate intake has advantages and trade-offs, especially for people managing diabetes.

    Diet Type Pros Cons
    Low-Carb Diet
    • Can improve blood sugar control and reduce post-meal spikes
    • Supports short-term weight loss
    • Often higher in protein, which improves satiety
    • May include too much red meat, saturated fat, or TMAO, affecting heart health
    • Potential loss of whole grains, fiber, and micronutrients
    • Can be difficult to sustain long-term
    High-Carb Diet
    • Encourages fruits, vegetables, and whole grains
    • Supports fiber and micronutrient intake
    • More flexible and easier to follow socially
    • Blood sugar may rise more after meals if portions aren’t managed
    • Can contribute to weight gain if calorie intake is too high

    How Many Carbohydrates You Can Have per Meal with Diabetes

    Most diabetes guidelines suggest moderate, consistent carbohydrate intake.

    Meal Type Carbohydrate Range Notes
    Breakfast, Lunch, or Dinner 30–60 grams Adjust based on activity, medications, and blood sugar response
    Snacks 10–20 grams Pair with protein or healthy fat for better glucose control

    These are starting points. Your individual carbohydrate goals may differ depending on your health status and blood sugar patterns.

    What Consistent Carbohydrate Intake Means and Why It Works

    Eating similar amounts of carbohydrates at each meal—even if the foods vary—helps keep blood sugar stable. Consistent carbohydrate intake:

    • Prevents large spikes and crashes in glucose
    • Makes insulin or diabetes medications more predictable
    • Helps you recognize patterns and understand which meals work best for your blood sugar

    Supports balanced dinner options (45g carbs / 3 exchanges)

    1 cup cooked quinoa + grilled chicken + roasted vegetables

    1 medium baked sweet potato + salmon + side salad

    Supports snack options (15g carbs / 1 exchange)

    1 small apple + 1 tablespoon peanut butter

    6 whole-grain crackers + 1 slice cheese

    Consistency doesn’t mean eating the same foods every day—it means keeping carbohydrate amounts similar to help manage glucose.

    Carbohydrate Exchanges for Diabetes

    Carbohydrate exchanges simplify meal planning by helping you track grams of carbohydrate. One carb exchange equals 15 grams of carbohydrate.

    Food 1 Carb Exchange (15g carbohydrate)
    Bread 1 slice
    Cooked Rice or Pasta 1/3 cup
    Small Fruit 1 small apple or orange
    Milk 1 cup
    Beans 1/2 cup
    Oatmeal (cooked) 1/2 cup
    Yogurt (unsweetened) 2/3 cup
    Banana 1 small (about 6 inches)
    Sweet Potato (cooked) 1/2 cup

    If your goal is 45 grams of carbs per meal, that’s 3 exchanges. Using this system makes it easier to mix and match foods while staying within your target.

    Having diabetes doesn’t mean giving up carbohydrates. By understanding how carbs affect blood sugar, practicing consistent carbohydrate intake, and using carb exchanges, you can enjoy a balanced diet and maintain better glucose control.