Module 25: More About Carbs Participant Guide

Session Focus

Understanding more about carbohydrates (carbs) can help you prevent or delay type 2 diabetes. In this session, we will talk about:

  • The link between carbs and type 2 diabetes

  • Different types of carbs

  • A healthy approach to carbs

You will also make a new action plan!

Tips:

  • Choose foods in less processed forms where you get vitamins, minerals, and fiber along with energy. For instance, instead of choosing apple pie, try a stewed apple with cinnamon. Or enjoy orange slices instead of drinking orange juice.

Carbs and Type 2 Diabetes

Did You Know?

  • Carbs provide your body with energy. They come from a variety of foods.

  • All carbs are NOT created equal. The difference is in the fiber and nutrient content.

An apple contains carbs, but it also contains vitamins, minerals, and fiber.

Jellybeans are another source of carbs, but contain no vitamins, minerals, or fiber. They contain a lot of added sugar.

Choose less processed carbohydrate foods. Processing can make carbs convert to sugar more quickly in the body. A baked sweet potato is different than mashed sweet potatoes with marshmallows or sweet potato chips.

Types of Carbs

There are three main types of carbs:

  1. Starches

  2. Sugars

  3. Fiber

Starches

Starchy foods include:

  • Starchy veggies

  • Beans, peas, and lentils

  • Grain foods

Starchy veggies include:

  • Corn

  • Potatoes

  • Green peas

  • Winter Squash

  • Parsnips

  • Yams

  • Plantains

Beans, peas, and lentils include:

  • Black, pinto, and kidney beans

  • Red, brown, and black lentils

  • Black-eyed peas

  • Split peas

  • Garbanzo beans (chickpeas)

Grain foods include:

  • Whole grains

  • Refined grains

Whole Grains

Choose whole grains. Whole grains contain fiber, vitamins, and minerals.

Whole-grain foods include:

  • Barley

  • 100% whole-grain cereal

  • Bread and other baked goods made with 100% whole wheat flour

  • Pasta made with 100% whole-wheat flour

  • Brown and wild rice

  • Popcorn

  • Tortillas made with 100% whole-wheat flour or 100% cornmeal

  • Oats and oatmeal

Refined Grains

Refined grains contain just starch.

Refined grain foods include:

  • Bread and other baked goods made with white flour

  • White rice

  • Pasta made with white flour

Sugars

Sugar can occur naturally in foods such as fruit, milk, yogurt, honey and maple syrup. Simple sugars are defined by their chemical structure and are digested very quickly in your body. While some foods containing sugars also contain other nutrients, in the case of fruit, milk and yogurt. Other sugars, such as table sugar, maple syrup and honey contain few nutrients and add flavor, but also have additional calories.

Ultra-processed Foods

We’ve already taken a look at foods that are more and less processed, like the sweet potato and sweet potato chips on page 2. You may already realize that the less processed a food is, the fewer calories it is likely to have.

But researchers have discovered that regularly eating ultra-processed foods like cakes, cookies, pastries, soft drinks (regular and diet), frozen meals, and “instant foods” is linked to a higher risk developing type 2 diabetes.

The more unrefined and unprocessed foods in your diet, the better.

Sugars include:

  • Fruit sugar (fructose)

  • Milk sugar (lactose)

  • Maple syrup

  • Honey

  • White, brown, and powdered sugar (sucrose)

  • Molasses

  • Corn syrup

ADDED Sugar: Sugar is often added during food preparation. It is important to limit foods high in added sugars.

Foods high in added sugar include:

  • Cake

  • Candy

  • Cookies

  • Sugar-sweetened beverages such as soda, flavored coffees and smoothies

  • Ice cream

Fiber

  • It’s important to get enough fiber in your diet. It can lower your blood sugar and cholesterol.

  • Fiber passes through your body without being digested. So, it fills you up without adding calories.

  • Try to get 25 to 30 grams of fiber each day. Check the Nutrition Facts label to see how much fiber an item contains.

  • Many of us don’t get enough fiber. If you need to boost your fiber intake, increase it slowly over time. And drink plenty of water. This will help prevent an upset stomach as your body adjusts to more fiber, especially if you have not been eating foods high in fiber.

High-fiber foods include:

  • Beans, peas, and lentils

  • Veggies and fruits—especially ones that have skin or seeds that you eat

  • Nuts, such as peanuts, walnuts, and almonds

  • Whole-grain foods

A Healthy Approach to Carbs

The types of carbs we consume impact our blood sugar—so balance is key!

Choose Carbohydrate Foods That Are Nutrient Dense

Nutrient-dense foods, also referred to as super foods, are foods packed with vitamins, minerals, and fiber; have low or no added sugar; and aren’t too far removed from the source of the food. Nutrient-dense foods help ensure that you are getting the nutrients and energy your body needs.

What are some nutrient-dense carbohydrate foods you can think of?

  • Oats

  • Beans

  • Beets

  • …………………

Make Your Plate

  • Use the plate method and fill half your plate with nutrient-dense veggies, a quarter with carb foods, and the remaining quarter with meat or plant-based protein foods.

  • Take small steps! Aim for one carbohydrate-rich food per meal. For example, if your meal includes potatoes, skip the bread or have smaller portions of each.

  • Focus on balance between carbohydrates, proteins, and fats in the foods you choose.

Choose Carbs Wisely

When you do have carbs, choose foods that are:

  • Low in calories, fat, and sugar

  • A good source of fiber

  • Rich in vitamins and minerals

  • Less processed or not processed at all

Try These Ideas:

Desiree’s Story

Desiree’s Story—Part 1

Desiree learns from her doctor that she is at an increased risk for diabetes. She tells her doctor, “I know I need to cut back on sweet treats and soda, and I’ve also heard that carbs are bad for people with diabetes. Should I try to eliminate carbs completely?” Desiree’s doctor reassures her that she does not have to eliminate all carbs from her meals, but she should make sure the foods she’s eating are giving her vitamins, minerals, and fiber as well as energy. Desiree’s doctor encourages her to log her foods for a couple of weeks using an app or a small notebook, paying special attention to the foods she is eating that contain carbs.

Desiree makes a list to share with her doctor of the foods she eats:

Breakfasts:

  • Sugar in coffee

  • Sweetened boxed cereal

  • Orange juice

  • Jam on toast

  • Pastry at the local coffee shop

  • Pancakes with syrup

Lunches:

  • Stir-fry with white rice

  • Drinks like sodas, sweet tea, and lemonade

  • White bread for sandwiches

  • Burritos with white rice

Dinners:

  • French fries and tater tots

  • Pasta

  • Beer or wine

  • Cake

Snacks:

  • Candy

  • Corn chips, potato chips, crackers, and pretzels

Directions: Based on Desiree’s list of foods she eats, what carb choices could Desiree make instead? And what could she limit? Use the chart below to record your ideas.

  • Instead of …………………….

  • Try ………………………….

Desiree’s Story—Part 2

Desiree’s doctor helps her consider some small changes she can make toward taking a healthy approach to carbs.

  • She limits the sweet treats and highly processed foods she was eating and aims for more balanced meals.

  • She now chooses healthier carbohydrates, and she makes sure she balances them out with protein and vegetables.

  • She uses food labels to find healthy items that meet her goals.

  • She is also staying active. As a result, Desiree loses 5 pounds, and she feels like she has more energy, too.

As a result of these changes, Desiree’s blood sugar is lower.

Desiree is proud of herself for making these changes.

She believes that she learned her eating habits from her parents, and that her children will learn their eating habits from her.

Desiree is happy that because of the changes she’s making now, her children will have a healthier future.

My Carbs

Directions: Write down some of your favorite carbs. Record how often you eat them and about how much you eat at a time. Then, decide if you need to make a healthy change. If so, write a healthy change or swap you will try. Otherwise, leave the last column blank.

Create a Vision Board Poster

Directions: Create a vision board poster for yourself that includes images and words that represent your long-term goals following the PreventT2 program.

Tips for Creating Your Board

Here are some tips for creating your board:

  • Visualize your future. Make a list of goals for the year or things you would like to see happen.

  • Create a vision board using a poster board, cork board, or card stock paper.

  • Create a vision board on the computer using images and fun fonts.

  • Go through magazines and find photos/words that illustrate your goals and cut them out. Paste your photos/words using a glue stick.

  • Use hand drawings and written words to illustrate your goals on paper.

Ideas to Include on Your Board

  • Gather images/words that represent you at your goal weight. Ask yourself: What will life look like and feel like when I have achieved my goals?

  • Gather images of things that keep you motivated:

    • Pictures of your kids, family, friends

    • Inspirational quotes

  • Use images/words to describe your emotions in your journey so far and into your future.

  • Use images of foods that inspire you.

  • Use images/words that show how you’ll track your progress in the future.

  • Use images/words that inspire you to be physically active.