Potlucks…

This week I received the following question from http://foodpicker.org ….

I attend a monthly book club with friends that includes a dinner potluck in which everyone contributes a dish.  I have type 2 diabetes and I struggle with what to eat at the potluck.  Could you offer me some tips?

I love potlucks. You often get a wide variety of recipes to try, and possibly some to add to your own repertoire if people share their secrets. It can, however, be unpredictable when it comes to carb counting and monitoring your blood sugar. Fortunately there are several ways you and your palate can still enjoy yourselves and not let it show in your blood sugar levels. It just takes a little planning and forethought.

 Eat a little something before you go to the potluck. This seems counterproductive, but it may spare you from being tempted to dive into some carb heavy choices you may otherwise couldn’t resist.

Be a trendsetter. Bring veggie trays and light salads that you know you can enjoy guilt-free, and others can too. By setting an example you might see more healthy choices the next time around.

Go for grains. Anything you see that has more whole grain, whole wheat ingredients rather than refined sugars means more fiber. If you don’t see much in way of fiber, this is where you can again be a trendsetter.

Examine your plate. You take a little of this, and a little of that, but what is the biggest portion on your plate? It should be non-starchy vegetables, such as a salad.

Be sociable. Visiting is a great way to slow down your eating, which gives you time to feel full when you are actually full. If you allow the hungry beast within after a long day take over, you will eat faster and more of it.  This is where eating a little bit at home first can again help.

If you are dying for dessert, make room. They are understandably tempting, especially at a potluck. If you got to have it, that is okay, just keep it in mind when eating your meal. Make room for it in your carb selections so that you do not exceed  2-3 servings if you are female, or 3-4 servings if you are male.

Last but not least, have fun! You may discover you are not the only one that is diet conscious, and you may find someone to share new diabetes-friendly recipes with.

The Dawn Phenomenon

This week I received the following question from http://foodpicker.org :

I was just told I am type 2 diabetic.  My doctor told me to try to control my numbers by diet.  I have noticed my blood sugar is high in the morning before I have eaten.  Could you explain why?

Although it seems ironic and kind of unfair for your blood sugar to be high before you’ve even had breakfast, it is not at all uncommon. Having high blood sugar when you wake up is commonly known as the “dawn phenomenon,” or “dawn effect.” It typically raises your blood sugar anywhere from 10-20 mg/dL from around 2am to 8am.

Why does it do that? Our bodies can naturally release growth-hormones at night, including glucagon, epinephrine, and the stress-hormone cortisol. These hormones trigger the liver to release more glucose, while  at the same time cause the cells to be more insulin-resistant. This combination leads to hyperglycemia, and is why you’re frustrated when reading your glucometer in the morning

There are also other reasons for high blood sugar in the mornings. Eating carbohydrates before bed, taking insufficient insulin, or an incorrect dosage of medication before bed can also contribute to this problem. Your doctor may ask you to wake up at 2 or 3 am to test your sugar, so that he might determine if your high blood glucose is related to the dawn phenomenon or something else.

The best dietary method to prevent the dawn phenomenon is avoiding high carbohydrate snacks right before bedtime, and monitoring your carb intake throughout the day. It is okay to have a carbohydrate as a snack if it fits into your daily carbohydrate allowance, just pair it with a protein or a fat to slow down the rate of glucose absorption. Eat your dinner or snack earlier in the evening rather than right before bed.  If you are still having difficulty, notify your doctor.  An adjustment in your medication timing or dosage may be needed.

 

 

It’s even prettier when you got good morning blood sugar to start the day with!