Jamie Pope M.S. R.D. - The T-factor fat gram counter

Many people who have difficulty keeping their appetite under control and managing their weight report that it is helpful to design their diets to prevent the rapid rise in blood sugar that may occur after eating certain carbohydrate foods.

The carbohydrate foods in this Quick Guide have been selected on the basis of the glycemic load (GL), which is the average elevation in blood sugar in the two hours following consumption of a normal portion of a carbohydrate food. The GL is of much greater practical value than the glycemic index (GI), since that is based on a standard laboratory test reaction to a 50-gram load of carbohydrate. People do not normally eat a 50-gram load of any single carbohydrate except in a laboratory situation.

Monitoring carbohydrate intake is especially important for diabetics. If you think you have a problem maintaining control over your blood sugar, consult your doctor for advice on how to deal with it. In general, the best advice for controlling blood sugar, as well as for successfully managing weight, can be outlined in several simple steps:

• Emphasize fiber-rich whole grains (whole-grain bread, pasta, cereals, and brown rice).
• Cut out sugar-rich junk food and increase fresh fruits and vegetables.
• Include a protein food or a bit of fat in meals with carbohydrate foods (protein and fat slow digestion and significantly reduce the overall GL of the meal).
• A garden salad with a dressing containing vinegar or lemon juice will also lower the overall GL of a meal.
• Eat several small meals and snacks during the day to keep insulin levels and appetite under control.
• If you are in good health, aim for about 25 percent of your calories in fat and get active! Physical activity helps control blood sugar. Aim for at least 40 minutes a day in some form of moderate activity that involves the major large muscle groups of your body (e.g., walking, water aerobics, strength training).

All of the low-glycemic-load carbohydrates in the following list meet T-Factor guidelines for being relatively low in fat while being high in nutritional value.

If you are in treatment for any medical condition, check with your physician about the appropriate level of fat in your diet, as well as the appropriate type and amount of physical activity. This is particularly important if you are diabetic. When it comes to weight maintenance, people who have lost significant amounts of weight and have been successful in keeping it off for five years or more report averaging 80 minutes a day in moderate to vigorous physical activity.

BEANS AND LEGUMES

baked beans, canned

beans, all types, dried, boiled

black-eyed peas

chickpeas (garbanzo beans), boiled

lentils

split peas

BEVERAGES

apple juice

carrot juice

grapefruit juice

orange juice

pineapple juice

smoothies, w/fruit and soy

tomato juice

BREADS

barley

buckwheat

flatbread, Indian whole wheat

flatbread, Middle Eastern

multigrain

oat, regular

oat branrye/pumpernickel

sourdough wheat

taco shells, cornmeal based, baked

tortilla, wheat

whole-wheat

CAKES

pound

sponge

CEREALS

All-Bran

Bran Buds

Bran Flakes

Cheerios

Corn Bran

Grape-Nuts

Grape-Nuts Flakes

Just Right

Mini-Wheats, whole wheat

Multi-Bran Chex

Nutrigrain

Oat Bran Hot Cereal

Puffed Wheat

Raisin Bran

Shredded Wheat

Special K

Team

Total

CONVENIENCE FOODS

pizza, vegetarian, thin crust

spaghetti w/meat sauce

sushi

CRACKERS

Breton wheat crackers

Norwegian crispbread

rye crispbread

Stoned Wheat Thins

DAIRY PRODUCTS

ice cream, reduced and low fat

milk, low fat milk, chocolate, low fat

pudding, low fat

soy milk

tofu-based frozen dessert, chocolate

yogurt, regular and lite varieties

FRUIT

apples

apricots

bananas

cantaloupe

cherries

figs, dried

grapefruit

grapes

kiwi fruit

mango

oranges

papaya

peaches, fresh

pears, canned in juice

pears, fresh

pineapple

plums

prunes, pitted

strawberries

watermelon

GRAINS

brown rice

bulgur

long-grain and wild rice

wheat-based pastas and noodles

MUFFINS

bran

SNACK FOODS

popcorn

SOUPS

black bean

lentil

split pea

tomato

VEGETABLES, NONSTARCHY

All nonstarchy vegetables have so little impact on blood sugar that the GI and GL have not been measured

asparagus

broccoli

Brussels sprouts

cabbage

carrots

cauliflower

green beans

greens (turnip, kale, mustard)

onions

peppers

salad greens

spinach

summer squash, all varieties

tomatoes

VEGETABLES, STARCHY

green peas

potatoes, mashed

pumpkin

yam

There are no government-approved standards for labeling products described as no carb, low-carb, low net carb, reduced carb, or smart carb. The Food and Drug Administration does permit manufacturers to use a net carbs definition, which is calculated by subtracting the fiber content (fiber contains carbohydrates) from total carbohydrates to produce a net carb count. Some manufacturers also subtract sugar alcohols, such as isomalt, lactitol, mannitol, xylitol, and sorbitol, from the carb total in calculating net carbs. But this can be misleading since these sugar alcohols still provide calories, although less than the 4 per gram in sugar. Since sugar alcohols pass through the large intestine and are digested by fermentation, some can cause digestive problems such as gas and diarrhea. For practical purposes, simply subtracting fiber count from total carbohydrate will result in a close approximation of net carbs.

A HANDY GUIDE TO JUDGING PORTION SIZES