- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Risk factors (1)
- Diabetes: Does alcohol and tobacco use increase my risk?
Symptoms (1)
- The dawn phenomenon: What can you do?
Tests and diagnosis (1)
- Latent autoimmune diabetes in adults (LADA): What is it?
Complications (1)
- Diabetes: How do I help protect my liver?
Treatments and drugs (5)
- Diabetes management: Does aspirin therapy prevent heart problems?
- Blood glucose monitors: What factors affect accuracy?
- Avandia and Actos safety concerns: What should I do?
- see all in Treatments and drugs
Lifestyle and home remedies (11)
- Caffeine: Does it affect blood sugar?
- Diabetes: Are electric blankets off-limits?
- Vegetarian diet: Can it help me control my diabetes?
- see all in Lifestyle and home remedies
Alternative medicine (1)
- Diabetes treatment: Can cinnamon lower blood sugar?
Prevention (2)
- Sodium nitrate in meat: Heart disease risk factor?
- Healthy heart for life: Avoiding heart disease
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Question
Managing diabetes: Looking beyond carbs
I was taught to control my blood sugar by eating a certain amount of carbohydrates at every meal. Does this mean I can eat as many carb-free foods as I want?
Answer
from Katherine Zeratsky, R.D., L.D.
No, you don't have a pass to eat unlimited amounts of foods just because they're free of carbohydrates. Carbs aren't your only dietary consideration.
Eating a healthy, portion-controlled diet helps you manage your blood sugar levels and reduces your risk of diabetes-related conditions, such as heart disease and stroke. The best way to do this is to choose a variety of nutritious foods — those rich in vitamins, minerals and fiber — and limit foods that are high in cholesterol, saturated fat and sodium.
Consider the following sample breakfast menus. Although they provide almost the same number of carbs, breakfast No. 2 is a better choice because it's considerably lower in calories, cholesterol and fat.
| Breakfast No. 1 | ||||
|---|---|---|---|---|
| Carbs (g) | Cholesterol (mg) | Fat (g) | Calories | |
| 2 fried eggs | 1 | 370 | 14 | 180 |
| 3 sausage links | 0.5 | 36 | 12.5 | 156 |
| 1 cup hash browns | 44 | 0 | 18 | 340 |
| 1 slice white toast | 15.5 | 0 | 1 | 83 |
| 2 teaspoons butter | 0 | 20 | 8 | 68 |
| 1/2 cup orange juice | 13 | 0 | 0 | 56 |
| 1 cup black coffee | 0 | 0 | 0 | 2 |
| Totals | 74 | 426 | 53.5 | 885 |
| Breakfast No. 2 | ||||
| Carbs (g) | Cholesterol (mg) | Fat (g) | Calories | |
| 3/4 cup cornflakes | 18 | 0 | 1 | 75 |
| 1/2 banana | 13.5 | 0 | 0 | 61 |
| 1 cup low-fat milk | 12 | 12 | 2.5 | 102 |
| 1 slice wheat toast | 14.5 | 0 | 1.5 | 87 |
| 1 tablespoon peanut butter | 4 | 0 | 8 | 94 |
| 1/2 cup orange juice | 13 | 0 | 0 | 56 |
| 1 cup black coffee | 0 | 0 | 0 | 2 |
| Totals | 75 | 12 | 13 | 477 |
Late-night eating: OK if you have diabetes?
- What you need to know about eating and diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. http://diabetes.niddk.nih.gov/dm/topics/eating.aspx. Accessed Jan. 9, 2013.
- Diabetes meal plans and a healthy diet. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html. Accessed Jan. 9, 2013.
- Create your plate. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/?loc=ff-diabetesmealplans. Accessed Jan. 9, 2013.
- USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Jan. 9, 2013.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 9, 2013.
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