Prediabetic/T2 and a 2nd year college student. I'm really working on making my eating habits better than they are so my bg levels are a little happier. I do eat pretty well (local, organic, and balanced), but sometimes it's hard late at night or when I'm in a hurry.
I've been reading through these boards and other diabetes websites, but I feel like I need to narrow it down a little or adjust it for my lifestyle. Basically, I understand low carb is good (how many?) and veggies are best. Low protein is ideal and sugar is a NO NO. Otherwise I'm kind of lost. I eat greek yogurt lots and keep juice in the fridge for lows (also life savers in my purse.) I know I eat too many carbs...they're just so easy.
Wow...all that to say, please help!
I thought protein was ok but am not 100% sure? I think the theory is that you have to eat something and protein is easier on one's system than carbs, although 53% of it converts to carbs?
Indirectly they can go to glucose, but mainly through liver when there is a lack of other fuel around. The derived glucose is primarily used for the brain and red blood cells. All others tissues (muscle, cardiac, kidney, ect), when resting, prefer using fatty acids as fuel.
I wrote about his a while back.
I find that having healthy, but convenient choices works best. So I try to keep a supply of veggies and dip/hummus for healthy, low carb snacks, and great alternatives to a bag of chips or crackers !
Lately my favorites have been carrots, sugar snap peas and cut up peppers (red, yellow and orange !). When I have time, I get broccolli or cauliflower and shred/slice them in my food processor, add a bit of dressing and store in the fridge for quick snacks, or to put on top of a bed of salad greens or spinach. I found that preparing stuff on the weekends helps too.
None of that carb for me..
I'm a type 1, but understand the struggle of trying to stay away from those delicious carbs while in college. I was very active and carbs were pushed heavily within the athletic department where I went to school. It was hard because I knew they were bad for my BGs, but who can resist a bagel? Anyway, following are snacks and meals I relied heavily on in college that were easy, fast, and (relatively) satisfying.
- Quick, pre-cut veggies (carrots, broccoli, cauliflower, etc) and dip
- Nuts (lots and lots of nuts!)
- Pre-measured trail mix (but watch out for the ones that have a lot of sugar added!)
- Frozen meals - I didn't use these as much in college, but I use them a lot now because they are clearly marked with the carb content. Read labels and you will find that there are a lot of healthy frozen meals available that do not have a lot of carbs.
- Wraps (take a whole wheat tortilla and add lettuce, tomato, mayo and lunch meat of your choice)
- Spaghetti squash (cooked and scraped out, topped with a can of tomatoes and parmesean cheese)
In general, you should be able to eat a substantial amount of protein and fat. Just keep those carbs down!! I would say try to stay under 100 grams per day...that's usually my goal. Cheese, yogurt (unsweetened), nuts, veggies, etc are all generally really good.
Also, check out the South Beach recipe book. I've never "done" South Beach, but I have found quite a few good low-carb snack and meal ideas in that book.
Yes, ramen is out but you could eat Shiratake noodles and just add some chicken broth to get a low carb meal. Basically you want to have some low carb items available in your room. Peanut butter or Almond butter, WASA cracers or GG crackers, cheese, nuts, hard boiled eggs and meat are good. If you eat low carb make sure you eat high fat to replace the carbs. You don't need to eat low protein, but moderate protein is good. Do you eat your meals in the dining hall? I would find the lower carb optons like stir frys, hummus, salads, omlettes and plain meat.
It's all about balance. There is no such thing as a "bad food." For all intents and purposes everything ends up as one of four things in the gut: glucose, fructose, amino acids or fatty acids. The key to a diet is finding the balance that works for your body and your metabolism. The reason for going for low carb is that is most easily utilized fuel for the body and by far the most direct method for formation of fat in adipocytes. Contrary to popular belief protein can, and is, converted into fat by the body through gluconeogenesis (making of glucose from substrates) by the liver.
So the key is to keep everything in moderation. Will having a bowl of ice cream every once in a while kill you? No. Will having a slice of pizza kill you? No. Will eating a GIANT bowl of ice cream right after eating a whole pizza have detrimental effects, absolutely. The best advice is to keep everything well balanced. Complex carbohydrates, fiber, lean-meat for protein, beans, brightly colored vegetables are always good. Limiting sugar and simple carbs (pasta, white bread, candy) are always a good thing. Anything with high-fructose corn syrup is not good because fructose bypasses the major regulatory point of metablism and prevents cells from uptaking serum glucose because of negative feedback mechanisms.
Hope that helps.
Are you sure Taco John's isn't at least questionable food? I worked there one summer in college and it was sort of where things went downhill for like 20 years? Heh heh heh....
I worked at Taco Bell so I feel your pain. Chicken Super Burrito, mmmmmmmmmmmmm..........
My first pump eal was Taco Bell, as it was convenient and I'd been out from work for 2 hours already, 2 hour reading was 85 so I was *very* pleased. All I ever get there are tacos as 1/2 the stuff, I'm not sure what it is? MexiMelt?
Taco Bell? Maybe once a year. One beef taco: 210 calories, 9gm fat, 21 carbs. Just what is in those things anyway? But who eats just one little taco?