CARBS AND GLUCOSE LEVELS

We know the carbs in foods contribute the most to a rise in glucose levels after eating. Knowing that, we assume to lower our glucose levels we cut carbs. A nasty little fact is research, and research shows that lowering glucose is not as simple as cutting carbs. If you have glucose through the actions of the pancreas, medications, or a shot you should be able to control your glucose level after eating.

Many studies have been conducted on both type 1 and type 2 diabetics over the years. According to Madelyn Wheeler, RD, "A lot depends on other components of the diet; healthy or not-so-healthy fat, and whether or not people lose weight while on an eating plan." Lowering carbs can be a good thing and eliminating some unhealthy carbs is a very good thing but that is part of an overall plan to lower glucose levels. 

DIABETES AND HEART DISEASE

A few years ago, when I had my annual extreme physical, they asked a lot of questions about my heart then did an echocardiogram.  A little over an hour later, I received a call giving me a time for an appointment with my cardiologist.  That got me noticing some things about diabetes and heart disease, such as the fact that if you are a diabetic you are 2 to 4 times more likely to die of heart disease than the nondiabetic.  In fact 65% percent of diabetics who die, die from heart disease.  Wow, I didn't know that. Too much glucose in the blood can damage the heart and blood vessels leading to heart disease and stroke.  Since my dad (who was not a diabetic) died of a ruptured aorta and my mom (who was a diabetic) died after having a massive stroke, these facts got my attention.

Diet plays a major role in controlling diabetes and avoiding the problems it can cause.  Eat right by eating lots of fresh (or frozen) fruits and vegetables.  Use only whole grain rice, pasta, cereals, lean meats, fish, poultry.
Avoid foods high in trans fats, saturated fats, fat meats, sugar, and commercially baked goods.

You can have a lot of control over your disease by the way you eat.  After all it is your life, you are protecting!

MAPLE SYRUP IS A SUGAR

Continuing on the sugar series, today's post is about Maple Syrup.  Please note this is about Pure Maple Syrup and not the fake stuff you shouldn't be using anyway!

• 1 cup = 800 calories (80 more than granulated sugar)
• Chemical make-up is around 50% glucose and 50% fructose, depending on the grade.  Pure Maple Syrup contains a small amount of polyphenols, antioxidants that help to quell inflammation.
• Best uses for maple syrup are topping for pancakes, waffles, and French toast.  Also great for glazing or marinading pork or chicken.  Personally, I like a dab in my oatmeal.
• To substitute Pure Maple Syrup for sugar in recipes use 3/4 cup of syrup for each cup of sugar called for in the recipe and reduce liquid called for by 2 tablespoons.

TURBINADO SUGAR

Turbinado is also known as raw sugar.  Turbinado sugar is brown from the small amount of molasses that has not been stripped out.

• 1 cup = 720 calories like granulated and brown sugars
• Chemical make-up is 50% glucose & 50% fructose (same as granulated and brown)
• Best uses for turbinado sugar are as toppings for cookies, breads, etc where you want a sugary crackle look.
• To sub for granulated in recipes you need to know that the amount is equal, 1 cup to 1 cup.
  
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MOLASSES IS A SUGAR

Continuing on this series of posts regarding sugar and the different types, today's post is about Molasses.  Molasses is stripped from sugar during the process of making granulated sugar.

• 1 cup = 960 calories (240 calories more than granulated or brown sugar)
• chemical component = 50% glucose & 50% fructose
• Dark molasses has the most antioxidant levels of all sweeteners (per serving, similar to levels of antioxidants in nuts and berries).
• Best uses for molasses: Adds a distinct flavor to baked goods, BBQ Sauces, brown breads, ginger cookies, etc.  Molasses also has a toasty, slightly bitter flavor.
• To substitute molasses for sugar in baking you need to use 1 1/3 cup of molasses for each cup of sugar called for in the recipe.  You need to reduce the liquid called for in the recipe by 2 tablespoons for each cup of sugar substituted and you should reduce your oven temperature by 25 degrees.

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BROWN SUGAR

Continuing with the posts on the different types of sugar, today's post is about Brown Sugar.  Brown Sugar is granulated sugar with some of the molasses added back in.  Remember that granulated sugar is stripped of almost all nutrients during processing and that includes the molasses.  By adding some molasses back into the brown sugar, it has trace amounts more iron and calcium than does granulated or white sugar.  The calorie count stays the same as white.  Light brown sugar has some molasses added while dark brown sugar has even more molasses.

• 1 cup = 720 calories
• Chemical make up is 50% glucose & 50% fructose.
• When used in baking it adds a bit of caramel flavor.
• When substituting for granulated sugar in baking/cooking, you need not change the amount called for in the recipe.
• Should be used minimally by diabetics.

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GRANULATED SUGAR

A few days ago, I posted about sugar, both natural and added, in the American diet.  I have been thinking about that post and decided to go a little further with it and give some information on the main different types of sugars we commonly use.  Today will feature granulated sugar, the most common sweetener used in America today.  All the information below is strictly related to granulated sugar:

• 1 cup = 720 calories
• The chemical makeup is 50% glucose and 50% fructose.
• Processed to the point that is has very few vitamins and minerals remaining.
• Best sweetener to use for good results in sugar cookies, meringues, toppings, and delicate fluffy cakes.
• To use in baking, follow the recipe directions for how much to use.
• Should be used minimally by diabetics.

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SUGAR IN FRUIT VS TABLE SUGAR

People often ask what is the difference in eating the sugar in fruit vs 'regular' sugar. Yes, sugar is sugar no matter the source but the body does process it differently. The following remarks from nutritionist Joy Dubost, R.D. explains it better than I can:

Whether it's in a piece of fruit, your soda or a pastry, sugar is made up of the same two components: fructose and glucose. The molecular structure and composition of sugar molecules is the same no matter where they come from.

The ratios of fructose and glucose are pretty much the same in both fruit and table sugar. Most fruits are 40 to 55 percent fructose (there's some variation: 65 percent in apples and pears; 20 percent in cranberries), and table sugar (aka sucrose) is 50/50. Neither type of sugar is better or worse for you, but your body processes them differently. Fructose breaks down in your liver and doesn’t provoke an insulin response. Glucose starts to break down in the stomach and requires the release of insulin into the bloodstream to be metabolized completely.