Dealing with diabetes: Many at risk of becoming diabetic if right precautions aren't taken

Tanya Berkebile | Cadillac News Diabetes educator Elizabeth Hanson checks out a brand of jelly that Reed City resident Bill Fairbanks uses. Choosing sugar-free jelly rather than regular can cut out unnecessary sugar from a diabetic diet.

Imagine how you would feel getting a disease you are stuck with for life. Now how would you feel knowing in many cases, it could have been prevented?

That is the case with Bill Fairbanks, who was recently diagnosed with diabetes. After spending much of his life not worrying about his blood sugar level or having to closely watch what he eats, the Reed City senior citizen now has to be very careful every day about many of the things he had once taken for granted.

“It definitely takes some getting used to,” he said. “It is hard because you have to watch what you eat and you really miss some things, like a piece of pie.”

Fairbanks did lead a normal life, although he did receive a warning when he was younger that he could be susceptible to diabetes. Knowing that, he did try to minimize his risk as well as get a yearly diabetes screening. It worked up until about a year ago, when he found out his blood sugar level had risen above 126 mg/dl.

Since then he has been dealing with his diabetes the best he can.

Dealing with diabetes

To help, Fairbanks and his wife Joy participated in a diabetes educational opportunity through Cadillac Mercy Hospital. Through the program, diabetes educator and registered dietitian Elizabeth Hanson offers grocery store tours geared toward educating diabetics on ways to maintain the disease by the foods they eat.

“There isn't anything a person with diabetes can't eat,” Hanson said. “There is no food off limits. It is all about how much you eat and getting the right portion size.”

For the average female, each meal should consist of three to four servings of carbohydrates and for the average male, four to five servings. Each serving is approximately 15 grams of carbs and may include a slice of bread, a small piece of fruit, a cup of milk or yogurt, a half-cup of oatmeal or a half-cup of a vegetable.

“All you have to do is look at a food label to find out what is one serving of carbohydrates,” Hanson said. “Check out the total carbohydrates and if it says 8 grams, it is a half serving. If it says 15 grams, it is one serving. It is simple once you know what to look for.”

An example of a meal with approximately four servings of carbs may include a sandwich (with two pieces of bread), an apple and a glass of milk. If light bread is used, the two bread pieces would be counted as one carb total instead of two, which would bring the meal down to three carb servings.

Misconceptions about foods

There are some “free foods” that don't contain a noticeable amount of carbs and are OK for those with diabetes to eat. Those include non-starchy vegetables such as carrots, leafy greens, celery, broccoli, cauliflower, soy foods, lean meat, eggs and any product that only contains trace amounts of carbs and sugars.

Some foods that people need to watch out for, however, are those foods that say they are “sugar free” or “no sugar added.”

“Those labels are very misleading,” she said. “It isn't a free food for those with diabetes. Many are sweetened with sugar alcohol or artificial sweetener, which don't raise blood sugar levels as fast. You still need to look at the label and eat them in moderation.”

Although the labels can be misleading, Hanson said choosing light or sugar free can still a better option for those with diabetes. Choosing a light juice or sugar-free pudding and Jell-O can cut down on the calories and sugar. It is also healthier to have an apple rather than a glass of apple juice, as many juices are not 100 percent fruit juice.

What people without diabetes should know

Although it is important for those with diabetes to be cautious of what they eat, it is just as important for those without diabetes to be aware anyone can get a form of diabetes.

“If diabetes is in the family history, you have a greater risk,” Hanson said. “But those who are overweight are also at greater risk.”

Because there is an estimated 6.2 million people in the United States who aren't aware they have diabetes, according to the American Diabetes Association, Hanson said it is important to go through a yearly diabetes screening.

“It is so important for people to get screened. If you find you are borderline, there are ways to minimize the risk,” she said. “Exercising, losing weight and portion control are some of the ways that are taught in our pre-diabetes class.”

Knowing signs to look for is also important. Some signs include being tired, thirsty, having blurred vision and urinating often. Some may lose sensation in their toes, feet and legs and wounds may not heal as quickly.

For more information on diabetes education through Cadillac Mercy Hospital, people can call (231) 876-7183. Courses include managing diabetes, pre-diabetes and a grocery shopping tour.

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Menu for Two: Vegetable Tofu Stir Fry with Orange Sauce, Brown Rice and Melon

Brown rice

Combine 1 cup brown rice with 3 cups water in a saucepan. Bring to a boil, lower heat to a simmer and cook 30-45 minutes with the pot partially covered. Add water if needed to prevent sticking.

Orange sauce

Prepare the sauce and set aside. Combine 1/4 cup water, 3/4 cup orange juice, 2 tsp. sesame oil, 1 tbsp. soy sauce, 1 tbsp. lemon juice, pinch of chili powder and 2 tsp. arrowroot powder. Stir well to blend in the powder.

Stir fry

4 cups chopped vegetables: broccoli, onion, carrot, red pepper, or others

1/2 pound tofu, diced into 1/2 pieces

1/4 cup slivered almonds, unsalted

Clean and chop the vegetables. Heat 2 tsp. oil in large frying pan or wok on medium-high heat. Add onion, saute a few minutes. Add broccoli, carrot, pepper and blend in with onion. Reduce heat to low-medium, cover pan and cook vegetables until tender but crisp, 8 to 10 minutes. Add tofu and almonds, cook 1-2 minutes. Stir the orange sauce again, to blend in the powder, and add to pan. Continually stir the mixture until the sauce thickens in a minute or two. Serve immediately over rice.

Dessert

Wash the cantaloupe rind well. Depending upon the size, slice out two wedges. Remove the seeds from the wedges. Add a spoonful or low-fat yogurt or cottage cheese, topped with a sprinkling of diced mint leaves.

tberkebile@cadillacnews.com | 775-NEWS (6397)