Tuesday, February 23, 2010

Low Carb

Yesterday I talked a little bit about my partner Diana and her dietary needs. Diana is using a low carb diet to control her diabetes. Eighty-five carbs a day is a moderate low carb diet. Some people need to drop to a 50 carb a day (10-20-20) diet or even a 30 carb a day (6-12-12) diet to control their type 2 diabetes without the help of medication. These diets are not the "typical American diet" and can be very difficult to maintain without commitment to good health.

How does a low carb diet look? Well at 85 carbs (10-40-15-20), here is a typical day's food that Diana might consume:

Breakfast - an omelet consisting of 2 eggs (0), 6 sliced mushrooms (3), 2 tbsp. chopped onion (2), & 2 oz. cheddar (1) cooked in 1 tsp. butter (0), 2 oz. ham on the side (0), 12 oz. coffee (0) with 2 tbsp. heavy cream (1), 1 tbsp. sugar-free chocolate syrup (3), & 1 tsp. Splenda (0)

Lunch - sandwich consisting of 2 slices of multi-grain "light" bread (18), 3 oz. smoked turkey (0), 1 oz. smoked cheddar (0), lettuce (1), tomatoes (1), & 1 tbsp. Miracle Whip (4); 8 baby carrots (9) with 1 tbsp. ranch dressing (1); 8 black olives (4) & 8 green olives (0); 1 oz. beef jerky (1); 16 oz. ice tea (1)

Snack - 2 oz. assorted cheeses (3), 4 pistachio crisps (4), 1/2 orange (8)

Dinner - 6 oz. salmon (0) sauteed in 1 tbsp. butter (0); 1 c. brussel sprouts (13) with 1 tsp. butter (0); salad of 3 oz. salad mix (4) & 1/8 of a tomato (1), with 2 tbsp. ranch dressing (2)

In comparison, a typical healthy American diet will contains about 300 grams of carbohydrate. I have been averaging about 155 carbs a day since I have switched my eating, just about half of what I would normally be eating.

What if Diana is not able to meet her health needs with the 85 carbs a day diet? Is there any other option than cutting back carbs further or taking medication? Yes, there is! She could commit to more exercise. She could choose to stick to the 85 carbs but to select only from those with a low hypo-glycemic load. She could even decide to switch to the ADA recommended diet with its strict calorie limitations in the hope that a rapid weight loss would fix everything (and there is a good chance it could.) It is always good to be aware of your options when you are dealing with health problems. It is good to know that you are not a slave to your illness, and if you keep looking and working towards a solution, you are eventually going to find the one that is right for you!

Now back to me! Here is my summary for the day.

Summary

9:15 Breakfast - 2 slices of very thin whole wheat bread (1 oz.) with 2 tsp. butter; 2 large eggs with 1 slice American cheese food (3/4 oz.); 1 maple heat & serve sausage patty (1.6 oz.); 12 oz. coffee with 1 tbsp. heavy cream & 1 packet aspartame

11:00 Beverage - 12 oz. Candy Cane Lane tea (decaf green tea with peppermint & vanilla)

1:30 Snack - 12 oz. Candy Cane Lane tea, 1/4 c. mixed nuts (1.3 oz.)

2:00 Lunch - 12.3 oz. turkey gumbo, 12 oz. water

4:00 Snack - 1.1 oz. pepper relish potato chips

7:00 Dinner - 2 small pieces salmon (8.3 oz.) sauteed in 2 tsp. butter, 1 bowl mixed veggies (8.4 oz.) 1/2 navel orange, 3 small pieces chocolate candy (1.7 oz.), & 12 oz. diet birch beer

Calories - 1929
Fat - 121 grams
Carbs - 123 grams
Protein - 101 grams



1 comment:

lin said...

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