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    Smart eating: Carbohydrate Counting for Indian Foods When a person uses carbohydrate counting, the focus is on the carbohydrate in the food. This is due to the fact that carbohydrate raises your blood glucose much more rapidly than the other two macronutrients that provide calories; protein and fat (excluding alcohol, which is not a macronutrient). Following is a more complete list of the food groups whose calories are mainly from carbohydrate: • Starches: rice, pasta, bread, cereal, crackers • Starchy vegetables: potatoes, corn, green peas, beans and lentils • Fruit and fruit juices • Non Starchy vegetables: spinach, tomatoes, cauliflower • Dairy Foods: yogurt, milk, and other dairy foods • Sweets / Desserts: cakes, cookies, candy • Beverages high in sugar Carbohydrate Counting and Blood Glucose Control? Blood glucose levels are directly related to the amount of carbohydrate one eats. If the amount of carbohydrate is tracked at meals and snacks, and the blood glucose levels are taken before and two hours after the meal; a trend or pattern will emerge. Keeping an eye on the carbohydrate intake daily and eating the same amount each day, will assist in maintaining the blood glucose levels within the target range. How much Carbohydrate should a person eat? For a female, a basic rule of thumb for estimating the carbohydrate servings is approximately 45-60 grams of carbohydrate, or three to four carbohydrate servings per meal. For males, it is four to five carbohydrate servings per meal or 60-75 grams of carbohydrate per meal. Tips for Successful Carbohydrate Counting • Educate Yourself: Attend support group meetings on diabetes and obesity offered at “Obesity and diabetes clinic” of Asian institute of gastroenterology, Hyderabad (Enquire at +91-9866646942 or mail to us aig.bariatric@gmail.com). • Start small: Pay attention to portion size, Learn what average portion sizes look like and avoid large meals when eating out. Share your meal when eating out. • Learn to read the nutrition facts label • Be consistent • Find Technology that works for you and use it: You may use the Lose it i-phone app to look up food’s carbohydrate counts. • Figure out what you can’t eat: Most people with diabetes can eat anything in moderation, but carbohydrate counters sometimes find foods that just aren’t worth the glucose spikes. • Study your body • Plan it out • When you are at a restaurant. Learn how to improvise • Be smart about mindless munching
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    BMR vs RMR Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR) are rates used to estimate the amount of calories a person will burn if he is at rest for 24 hours. Â It is used to determine the minimum amount of energy a person requires to keep his body functioning, his heart beating, his lungs breathing and to keep his body temperature normal. They are conducted the same way but there are very many differences between the two; one is that BMR is measured under more restrictive conditions, while RMR is measured under less restrictive conditions. There are many requirements before a person’s Basal Metabolic Rate can be taken, while taking a person’s Resting Metabolic Rate has no requirements at all. Here are some of the features of the two metabolic rates: *Basal Metabolic Rate* Basal Metabolic Rate is the rate that an organism gives off heat while at complete rest. Â It is measured while the person is awake but at complete rest. Â It is often conducted in a darkened room upon a person’s waking up after at least 8 hours of sleep. To get the correct BMR of a person, it is important that he does not exert any extra energy while doing the test. Â This is why a person who is being subjected to a BMR test is required to stay at the testing facility the night prior to the test. He is made to lie in a reclining position, resting completely. Â He is required to fast for 12 hours before testing to ensure that his digestive system is not working during the procedure. Â During this time the energy released by his body should only be sufficient to let his vital body organs to function. *Resting Metabolic Rate* Also known as Resting Energy Expenditure (REE), Resting Metabolic Rate is measured under less restrictive conditions than Basal Metabolic Rate. Â It does not require the person to spend the night in the testing facility to ensure at least 8 hours of sleep and rest before testing. He is still required to rest in a reclining position while the test is being taken but he does not need to get 8 hours of sleep. Calorie counters and calculators usually use Resting Metabolic Rate rather than Basal Metabolic Rate because the conditions upon which the RMR rates are taken reflect the normal situation in a person’s day to day activities. Â So the results are more realistic. Summary 1. Basal Metabolic Rate is taken under very restrictive conditions, while Resting Metabolic Rate is taken under less restrictive conditions. 2. Before the Basal Metabolic Rate is taken, the person is required to stay at the testing facility, while in taking the Resting Metabolic Rate; the person can stay wherever he wants. 3. Basal Metabolic Rate requires the person to have at least 8 hours of sleep, while Resting Metabolic Rate does not. 4. Twelve hours of fasting is required before the Basal Metabolic Rate can be taken, while no fasting is required before taking the Resting Metabolic Rate.
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