CHOOSING CARBS 101

the upshot: carb quality and quantity matter.

Carbohydrates are the body’s main fuel source found across many food groups, such as vegetables, fruits and grains.

Carbs are broken down by the body into glucose and as result increase blood glucose levels. Managing the type and amount of carbs you eat is essential in maintaining healthy blood sugar.

on CARB QUALITYIn a phrase: target complex, low GI carbs

LENTIL SWAP! Switching out grain or lentil based flour (ex. besan) with whole grains or lentils is an easy way to up the quality of carbs in any meal!

GRAIN SWAP! Substitute simple grains for more complex ones. Check out this list:

FOOD SWAPS

• quinoa • barley • whole wheat

• freekeh • oats • brown rice

THE GOOD, THE BAD & THE UGLY of CARBS

The Glycemic Index (GI) is a 0 to 100 scale that orders carbohydrates by the effect they have on

raising blood sugar levels.

In a word: the glycemic index

High GI values (above 70) correlate with elevated blood sugar levels. Eating foods

with lower GI values are ideal for reducing and maintaining low blood sugar.

LOOK FOR • whole grains • seeds • oats

WHAT CARBS CAN I EAT ?

GI = 0 GI = 100

Foods with a high glycemic index (>70) tend to be more carb rich and processed.• Potato • Breakfast cereal • Sugar-sweetened beverages • Candy bars • Couscous (and other refined

grains) • White-flour pasta • Poha • Rava • Short Grain White Rice

Foods with a low glycemic index (<55) tend to be more fiber rich and less processed.

• Bran cereals • Roti (whole wheat and other

whole grain breads) • Long Grain Brown Rice • Almonds (and most nuts) • Carrots (and most vegetables) • Apple (and most fruit) • Most beans and lentils

Foods with a medium glycemic index (56-69)

DID YOU KNOWGI values depend on: • Processing/Refinement (less

processed, lower GI) • Fiber Content (more fiber, lower GI) • Ripeness (less ripe, lower GI) • Fat/Acid Content

GOAL: If you are eating carbs, make sure that they have a low glycemic index

on CARB QUANTITYIn a word: carbohydrate counting

The ideal daily net carb intake is 100 -150 g.

Grains should be limited to only 2 - 3 servings

each meal.

Carb counting is a simple strategy to monitor your daily carb intake and maintain your

blood sugar levels. !

This method helps you plan your carb intake and manage

your blood sugar, all while continuing to incorporate

elements of your traditional diet into your meals.

cooked grains 6” roti medium size idli

1/3 cup 1 piece 1 piece

A Single Serving has…

Net Carbs = Total Carb - Dietary Fiber

CARB COUNTING 101Rule 1: Do the Nutrition Label math. Identify the serving size and the total carbohydrate content on the nutrition label (highlighted). Use this information to calculate the grams of carbs you ate, based on the number of serving you had.

Rule 2: A CHO serving is 15g of carbs. Using the previously calculated total grams of carbs, divide by 15 grams to deterring what a single CHO serving is. Check out the cheat sheet!

Ex. Nutrition Label Math 2 cups is 2 servings 2 servings x 43 g. of carbs/serving = 86 g. Total Carbs Eaten

Ex. Determining CHO Serving Total Carbs Eaten / 15 g. = # of CHO servings 86 g. / 15. g = approximately 6.5 CHO servings

Rule 3: Sum daily CHO servings.

CHO Cheat Sheet

0 - 5 g. 6 - 10 g.

11 - 20 g.

don’t count 1/2 CHO 1 CHO

STARCH RETROGRADATION

Starches that are hot and freshly cooked have sugar that is very bioavailable and able to quickly enter the bloodstream.

the upshot: cool & reheat starchy food

PRO TIP: REHEAT YOUR STARCHES! Due to starch retrogradation, sugar doesn’t enter the blood stream as quickly, even after reheating food. Try cooling and reheating starchy food in the microwave to curb blood sugar spikes.

blood sugar

blood sugar

Starch retrogradation refers to the cooling of starches which causes them to congeal. This congealed starch is harder to digest, and therefore sugar does not enter the bloodstream as quickly.

With Diabetes your body can’t use the hormone insulin, which is essential in regulating blood sugar levels because it carries the glucose to cells.

WHAT IS DIABETES?

In a concept: A disease where insulin does not work, causing blood sugar to spike.

However, with diabetes, insulin doesn't work resulting in sugar not being taken into cells and

instead building up in the bloodstream.

As a result, the cells do not receive the energy the need. Over time high blood sugar

levels can cause serious damage to the organs.

blood sugar

Normally, Insulin functions by taking sugar out of the

bloodstream and into the cells where the sugar can be used

for energy.

unsaturated fats

saturated fats

trans fats

FATS 101

These fats are the best for you and can be found in foods such as avocados, olive and canola oils, and fish. As far as fats go, these are the ones you want to optimize.

Saturated fats are found in many different foods, easily identifiable by reading the nutrition label. Saturated fats are best limited in your diet and where possible should be avoided completely.

The worst of these fat type, trans fats are generally found in highly processed foods. Not a natural fat, trans fats have been linked to increased risk of heart disease and diabetes.

the upshot: the less saturated, the better.

These natural fats have been shown to be good for health. Mono and Poly unsaturated fats can be found in foods such as olive oil,

peanut oil, canola oil, avocados, and most nuts, and sunflower oils. !

It is recommended to incorporate these fats where possible in your diet. Consider substituting sources of saturated fat for these fats to

make a more healthful meal (ex. ghee with olive oil).

UNSATURATED FATS

SATURATED FATS

Saturated fat refers to completely hydrogen saturated carbon.

Eating soluble facts increase body

cholesterol, and tip the balance toward more harmful LDL cholesterol, which

prompts blockages to form in arteries in the heart and elsewhere in the body.

PRO TIP: IDENTIFYING SATURATED FATSaturated fats are those that are solid at room temperature, due to the complete saturation of each molecule with hydrogen.

in a phrase: a limited amount is ideal

TRANS FATSin a word: avoid.

To extend the shelf life of products, oils in food are altered to less healthy saturated fats. Trans fats are actually byproducts this industrial process. With no known health benefits and a host of risks, these fats are best avoided.

PRO TIP: LABELSWhen foods have less than 0.5 g of trans fat the labels may not note this information. Beware of trans fats slipping into your diet and adding up!

Notoriously the worst kind of fat, trans fats increase bad cholesterol, decrease HDL cholesterol, and increase inflammation.

WHAT FOOD WILL LOWER MY TRIGLYCERIDE COUNT?

To lower your triglyceride count, make sure to maximize your daily veggie intake. You should aim to get 4 - 5 servings of veggies daily. !Focus on incorporating plant protein into your diet. For example, include more beans and legumes in the foods you cook.

in a phrase: more veggies and plant protein

triglyceride

COOKING WITH OILSBe sure to limit oil use, and use only oils with high in

monounsaturated fat. These are the best oils to use for heart healthy eating.

PRO TIP: THE BASTING BRUSH An easy way to limit the oil used is by applying oil to a pan with a pastry brush instead of a spoon.

Some examples of healthy oils are: • Olive Oil • Canola Oil • Peanut Oil • Sunflower Oil

GO GHEE FREE! Ghee, cream, and tropical oils (ex. coconut oil) can be hydrogenated. Try to steer clear of these when possible.

WHAT IS LDL?

Standing for Low-Density Lipids, LDL refers to cholesterol that causes plaque buildup in the arteries.

in a word: “Lousy” cholesterol

The LDL cholesterol deposits plaque into the arteries. As the plaque accumulates up and hardens, the arteries become blocked and the limited arterial blood flow can result in heart disease and a possible heart attack.

Integrating sources of soluble fiber can help lower your LDL levels! Stock up on vegetables such as okra, carrots, eggplants, and broccoli.

WHAT WILL REDUCE MY LDL LEVELS?

In a word: soluble fiber

PRO TIP: ADD HEAT! Cooking these vegetable actually boosts their soluble fiber content as each cell expands and can hold more water!

WHAT FOODS WILL BOOST MY HDL?

In a word: mono and poly unsaturated fats

Integrating sources of good unsaturated fats and can help raise your HDL levels!

Try adding foods such as avocados, olive oil, nuts and fish which contain these healthy monounsaturated fats and omega - 3 fatty acids.

PLATING & PORTIONS 101

AVOID

processed foods

juices & sugary drinks

THE MANTRA2 fistfuls of vegetables

1 fistful of fruits

12 nuts

PROTEIN PAIRINGSTofu is a great source of high quality protein and can be used as a substitute for paneer. Lentils are also a great source of protein, and can be paired

with any meal to up the protein content. !

Try these food pairings to get a high protein meal.

tofu + palak tofu + matar dal + brown rice

I CAN’T BELIEVE IT’S NOT BUTTER

Olive OilReplace butter with monounsaturated fats found in oils such as olive oil, canola oil, and sunflower oil. These are best used as finishing oils.

Check out these easy substitutes for butter in your daily diet.

Peanut Butter

Replace butter with all natural peanut butter which is high in protein. This will help add toward your daily protein and keep you full all day.

Other Questions

1. Breaking down the Indian plate 101

2. Portion Control 101

3. Anti-Inflammatory Foods 101

4. Anti-Oxidants 101

5. Restaurant Wall of Shame

6. Demystifying the SAHC food mantra, Why it works

7. Navigating the Indian Buffet

8. Navigating the Grocery Store

9. Example: The Perfect Meal

OTHER

DIABETES CUE CARDS

A. The Basics

1. What is Diabetes?

2. What is Type I and Type II

3. I just found out I have diabetes, what now?

4. What are the basic food and exercise rules to manage this disease?

5. Where does the sugar in my diet come from?

6. What are the sugar terms on my food labels?

7. How to I eat 6-7 serving of veggies?

B. Intermediate

C. Challenging