Re: Diabetes and Celiac: What Carbs Can I Eat?

[Guest guest]

Thanks ,

This one is a keeper. If I don't have a computer crash like I had last week, I

can save it in my keeper file in OE for future reference.

Really, it's a good one,

Harry

Diabetes and Celiac: " What Carbs Can I Eat? "

Hi all,

it sure seems like a lot of carbs to me!

Diabetes and Celiac: " What Carbs Can I Eat? "

By

Lara Rondinelli RD, LDN, CDE

I remember when I was first diagnosed with celiac disease someone said to

me, " It will be like being on the

Atkins diet

. " But anyone who's had

celiac disease

for a while knows there are many gluten-free carbohydrates available such

as crackers, cakes, cookies, bread, waffles, donuts and muffins. Eating

these

products, you could easily end up with an extremely

high-carbohydrate diet

, not to mention problems with

weight management.

Gluten-free foods have come a long way - there are many convenient options

that actually taste good, and most of us are grateful for these advances and

their availability. But for a person with celiac and diabetes the

carbohydrate content and type of carbohydrate in foods must be taken into

consideration.

Carbohydrate counting

and

label reading

is essential because many gluten-free foods are higher in

carbohydrates

than traditional versions and the carb amounts can vary considerably among

brands. One slice of gluten-free bread can range from 15 to 40 grams per

slice.

Gluten-free hot dog buns range from 21 to 58 grams. In addition, a lot of

gluten-free foods are made from flours that have lower

fiber

contents and higher glycemic index values -not ideal for people trying to

keep their

blood glucose levels

stable. So what carbs can you eat with celiac disease?

Healthy, gluten-free carbs

Beans, Lentils and Legumes

Black beans, pinto beans, kidney beans, Northern beans, black-eyed peas, and

chickpeas are healthy legumes. They are loaded with fiber and are a good

source

of protein, potassium, and

B vitamins

. The canned varieties are very convenient and can be added to soups, chili,

tacos, and salads, or made into an appetizer. One half-cup of kidney beans

provides 20 grams of carbs, 6 grams dietary fiber, and 8 grams protein.

Gluten-free whole grains

Most people think of whole-wheat when thinking of

whole grains

, but there are gluten-free whole grain options such as buckwheat,

quinoa

, teff, and brown and wild rice.

--Brown and wild rice can be substituted for white rice - just watch your

portion size and count the carbs.

--Buckwheat does not contain wheat, but is actually a cousin of rhubarb and

has a nutty flavor. If you want to try buckwheat you might start with

buckwheat

(soba) noodles or hot cereal.

--Quinoa is a small grain similar in size to a sesame seed and is available

in most grocery stores. It is a great source of protein and fiber. It is

easy

to prepare and can be served as a side dish or added to soups, salad, or as

a breakfast cereal. One quarter-cup of quinoa (dry) contains 33 grams of

carbohydrate,

6 grams of fiber, and 6 grams of protein.

High-Fiber Bread and Wraps

Breads made from chickpea, pinto bean, or navy bean flour can be healthier

choices and higher in fiber. For example, one serving of bread from Breads

from

® contains 22 grams of carbs and 3 grams of fiber. You can find

gluten-free wraps, too. La Tortilla FactoryT makes a gluten-free wrap made

from teff

flour (teff is a gluten-free grain that is high in protein); one wrap

contains 30 grams of carbs and 3 grams of fiber.

Fresh Fruit

Naturally gluten-free and full of vitamins and fiber, fruit should not be

forgotten in a diabetes and celiac diet. Aim for two to three servings per

day

of

low-glycemic fruit

, such as a cup of blueberries at breakfast and an apple at lunch.

Dairy

Milk, yogurt, and cheese are healthy carbs and full of

protein

and calcium. Just watch your portions and, with

yogurt

, use plain or lower carb.

Vegetables

Vegetables such as broccoli, cauliflower, salad greens, green beans,

asparagus, mushrooms, peppers, and zucchini are gluten-free, low carb, high

fiber,

and full of vitamins and minerals. Aim for three servings daily.

When you have diabetes and celiac disease, it's easy to get in a rut and eat

the same foods every day. Make it a goal to try one, new healthy gluten-free

carb this month.

Resources:

1. Green, and Rory . Celiac Disease: A Hidden Epidemic. 2006.

Harper Publishers.

2. , Tricia. Celiac Disease Nutrition Guide. 2006. American Dietetic

Association.

3. Kupper, , Higgins, Laurie. 2007. Combining Diabetes and

Gluten-Free Dietary Management. Practical Gastroenterology: 68-83.

4. Brand-, Jennie, Kate Marsh, and a Sandall. The New Glucose

Revolution: Low GI Gluten-Free Eating Made Easy. 2008. Da Copa Press.

5.

Gluten Free Whole Grains

, Whole Grains Council.

6.

Breads from

7.

La Tortilla Factory

Friends are Angels who lift us to our feet, when our wings can't remember

how to fly!

[Guest guest]

AS the author of the article points out, read those labels! Learn which

ingredients are better or worse for you. As a rule, any bread product should

have a minimum of 3 grams of fiber. You'll find that there are lot of breads

out there claiming to be healthy, and there's one in particular called 12-grain

bread. Well, when you read the label, you'll notice this product contains a

whopping 1 gram of dietary fiber! So, read that nutritional data!

As far as gluten-free products, many thanks for furthering our

education! One thing I can see after reading the article, is that a

carbohydrate is still a carbohydrate!

Dave

A wise man's heart guides his mouth, and his lips promote instruction. (Proverbs

16:23)

Diabetes and Celiac: " What Carbs Can I Eat? "

Hi all,

it sure seems like a lot of carbs to me!

Diabetes and Celiac: " What Carbs Can I Eat? "

By

Lara Rondinelli RD, LDN, CDE

I remember when I was first diagnosed with celiac disease someone said to

me, " It will be like being on the

Atkins diet

. " But anyone who's had

celiac disease

for a while knows there are many gluten-free carbohydrates available such

as crackers, cakes, cookies, bread, waffles, donuts and muffins. Eating

these

products, you could easily end up with an extremely

high-carbohydrate diet

, not to mention problems with

weight management.

Gluten-free foods have come a long way - there are many convenient options

that actually taste good, and most of us are grateful for these advances and

their availability. But for a person with celiac and diabetes the

carbohydrate content and type of carbohydrate in foods must be taken into

consideration.

Carbohydrate counting

and

label reading

is essential because many gluten-free foods are higher in

carbohydrates

than traditional versions and the carb amounts can vary considerably among

brands. One slice of gluten-free bread can range from 15 to 40 grams per

slice.

Gluten-free hot dog buns range from 21 to 58 grams. In addition, a lot of

gluten-free foods are made from flours that have lower

fiber

contents and higher glycemic index values -not ideal for people trying to

keep their

blood glucose levels

stable. So what carbs can you eat with celiac disease?

Healthy, gluten-free carbs

Beans, Lentils and Legumes

Black beans, pinto beans, kidney beans, Northern beans, black-eyed peas, and

chickpeas are healthy legumes. They are loaded with fiber and are a good

source

of protein, potassium, and

B vitamins

. The canned varieties are very convenient and can be added to soups, chili,

tacos, and salads, or made into an appetizer. One half-cup of kidney beans

provides 20 grams of carbs, 6 grams dietary fiber, and 8 grams protein.

Gluten-free whole grains

Most people think of whole-wheat when thinking of

whole grains

, but there are gluten-free whole grain options such as buckwheat,

quinoa

, teff, and brown and wild rice.

--Brown and wild rice can be substituted for white rice - just watch your

portion size and count the carbs.

--Buckwheat does not contain wheat, but is actually a cousin of rhubarb and

has a nutty flavor. If you want to try buckwheat you might start with

buckwheat

(soba) noodles or hot cereal.

--Quinoa is a small grain similar in size to a sesame seed and is available

in most grocery stores. It is a great source of protein and fiber. It is

easy

to prepare and can be served as a side dish or added to soups, salad, or as

a breakfast cereal. One quarter-cup of quinoa (dry) contains 33 grams of

carbohydrate,

6 grams of fiber, and 6 grams of protein.

High-Fiber Bread and Wraps

Breads made from chickpea, pinto bean, or navy bean flour can be healthier

choices and higher in fiber. For example, one serving of bread from Breads

from

® contains 22 grams of carbs and 3 grams of fiber. You can find

gluten-free wraps, too. La Tortilla FactoryT makes a gluten-free wrap made

from teff

flour (teff is a gluten-free grain that is high in protein); one wrap

contains 30 grams of carbs and 3 grams of fiber.

Fresh Fruit

Naturally gluten-free and full of vitamins and fiber, fruit should not be

forgotten in a diabetes and celiac diet. Aim for two to three servings per

day

of

low-glycemic fruit

, such as a cup of blueberries at breakfast and an apple at lunch.

Dairy

Milk, yogurt, and cheese are healthy carbs and full of

protein

and calcium. Just watch your portions and, with

yogurt

, use plain or lower carb.

Vegetables

Vegetables such as broccoli, cauliflower, salad greens, green beans,

asparagus, mushrooms, peppers, and zucchini are gluten-free, low carb, high

fiber,

and full of vitamins and minerals. Aim for three servings daily.

When you have diabetes and celiac disease, it's easy to get in a rut and eat

the same foods every day. Make it a goal to try one, new healthy gluten-free

carb this month.

Resources:

1. Green, and Rory . Celiac Disease: A Hidden Epidemic. 2006.

Harper Publishers.

2. , Tricia. Celiac Disease Nutrition Guide. 2006. American Dietetic

Association.

3. Kupper, , Higgins, Laurie. 2007. Combining Diabetes and

Gluten-Free Dietary Management. Practical Gastroenterology: 68-83.

4. Brand-, Jennie, Kate Marsh, and a Sandall. The New Glucose

Revolution: Low GI Gluten-Free Eating Made Easy. 2008. Da Copa Press.

5.

Gluten Free Whole Grains

, Whole Grains Council.

6.

Breads from

7.

La Tortilla Factory

Friends are Angels who lift us to our feet, when our wings can't remember

how to fly!