Nutrition Dimension

Milk Subsitutes

2011-03-27T20:16:00.000-07:00

Here is a question that I recently received from FOODPICKER.org:

I have type 2 diabetes and cannot tolerate milk. What may I substitute for my recommended two milk servings per day? Would I substitute a carbohydrate or a protein?

There are several other foods and drinks that can contribute to your daily calcium intake. If you are lactose intolerant you still may be able to tolerate milk in smaller doses. Some people can tolerate half a cup at a time without any symptoms. Also, certain milk products have lower amounts of lactose and are usually easier to digest such as buttermilk, aged or hard cheeses, ice cream and fermented milk products such as yogurt and kefir. If all else fails, lactaid milk or taking a lactase enzyme prior to eating dairy products is your best bet.

If a milk allergy is the issue then calcium fortified drinks and other naturally rich calcium foods are essential. The following are all good sources:

soy milk
almond milk
rice milk
hemp milk
calcium fortified orange juice
leafy greens
sardines
canned salmon (with bones in)
oysters
tofu
fortified cereals

Vegetable Dilemma

2011-03-17T20:53:00.000-07:00

Here is a question I recently received from FOODPICKER.org

I have a very big issue when it comes to having diabetes and that is I do not eat vegetables. I have tried. I want control my diabetes and be around to raise my young children. What suggestions do you have to add vegetables to my diet?

Many people view vegetables as merely a side dish, but incorporating them into meals is the best way to significantly boost your daily intake considering most Americans dont consume the recommended serving amounts. Although all vegetables contain a plethora of antioxidants, phytonutrients and ample amounts of fiber, focusing on non-starchy vegetables is key in keeping your blood sugar stable. Besides, most starchy vegetables such as peas, potatoes, and corn are already widely accepted. The following are a few ideas on how to add more vegetables into your diet:

add pureed cauliflower to mac and cheese
stir in some canned pumpkin into your bowl of oatmeal
add frozen vegetables to casseroles, pasta dishes, soups and stews
add salsa or pico de gallo on baked potatoes and scrambled eggs
use pepper strips instead of chips to eat with dips such as guacamole or hummus
puree vegetables and add them to your favorite sauces
add a generous amount of mushrooms to your spaghetti dish
whip up an eggplant parmesean
load up your omelet or pizza with extra veggies

Faux Mashed "Potatoes"

INGREDIENTS

1 head(s) cauliflower, cut into florets of roughly the same size
3/4 cup(s) broth, reduced-sodium chicken, low-fat
1 tablespoon cornstarch
4 ounce(s) cream cheese, fat-free
2 tablespoon cheese, Romano, or Parmesan cheese, grated
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
salt
pepper, black ground

PREPARATION

1. Steam the cauliflower over boiling water for 15 to 20 minutes, until tender. Drain. Place the cauliflower in a food processor or blender along with 1⁄2 cup broth. Puree on high until smooth. Transfer the puree to a medium saucepan.
2. In a cup, dissolve the cornstarch in the remaining 1⁄4 cup broth, and add to the cauliflower puree. Add the cream cheese, Romano or Parmesan cheese, garlic powder, onion powder, and paprika. Cook over medium heat, stirring, 2 to 3 minutes, until the puree begins to thicken. Season with salt and pepper to taste. Serve immediately.

Diabetic Exchanges: 1 very lean meat, 2 vegetables

Cereal

2011-02-26T15:49:00.000-08:00

Here is a question I recently received from FOODPICKER.org

I love cereal and with my new diagnosis of type 2 diabetes, I’m wondering if I can still have cereal in my diet. Are there any types to avoid?

Cereal has been the go-to breakfast staple for many due to its convenience and variety. The right cereal can offer a hefty dose of whole grains, fiber, vitamins and minerals. Unfortunately, many cult favorites are equivalent to having cookies and milk for breakfast. To ensure you are having breakfast, and not dessert for your morning meal, follow these simple rules when choosing cereal brands:

Opt for genuine whole grains- the first ingredient should have the word "whole" before it. Oats and brown rice are automatically whole grain regardless. Even though bran is technically not whole grain, it is a very nutritious part of the grain kernel, so it is also allowed to be the first ingredient because its a good source of natural fiber and B vitamins.

Atleast 3 grams of fiber per serving- the fiber content is a good reflection of the whole grain/bran content within the cereal. Fiber helps keeps you satisfied longer and can help reduce cholesterol levels. And as an added bonus (if fiber is 5 grams or more per serving, you can subtract that number from the total carbohyrates)

No more than 10 grams of sugar per serving- As you may already know, breakfast is the most important meal of the day, which is why starting the day off with tons of sugar is a straight road to disaster. The rapid rise in blood sugar followed by a rapid drop results in you feeling hungry again very very quickly.

And of course portion control is very important for the sake of your blood sugar control and calorie consumption. Read that label and measure accordingly. 3/4 cup to 1 cup is the usual standard.

Here are some cereal brands that fit the bill:

Kashi Berry Blossoms
Special K Protein Plus
Original Cheerios
Multigrain Cheerios
Total (original)
Wheaties
Wheat Chex
Barbara’s Bakery Shredded Spoonfuls (Multigrain)
Weetabix Crispy Flakes
Grape-Nuts Flakes
Post Bran Flakes
Newman’s Own “Sweet Enough” Honey Flax Flakes
Smart Start Strawberry Oat Bites*
Kashi Heart to Heart – Honey Toasted Oat
Kashi Heart to Heart – Warm Cinnamon
All-Bran Complete Wheat Flakes
Honey Kix
Kashi Honey Sunshine
Cascadian Farm Clifford Crunch
All-Bran Yogurt Bites*
Fiber One Honey Clusters*
Cascadian Farm Purely O’s
Cascadian Farm Honey Nut O’s
Cascadian Farm Cinnamon Crunch

Pizzeria

2011-02-06T22:18:00.000-08:00

Here is a question I recently received from FOODPICKER.org

Friday nights my family & I have dinner at our favorite pizza restaurant. Now that I’ve been diagnosed with diabetes I don’t know what to order. Could you help me with what (if anything) I can order?

You can still enjoy your family dinners, but there are alot of changes you can make that will benefit your health and your waistline. If you are eating out frequently, it is important to cut out the "extras" and focus on the star dish.....the pizza. This is important when you consider the fact that just one slice of pizza can cost you between 200-300 calories and over half a days worth of your sodium intake. Stick to no more than two slices. These small changes will definately add up and make a huge difference:

Avoid unnecessary "add ons"- The extra cheese on the pizza or in the crust bumps up the fat and calorie content dramatically.

Customize- You can request for the pizza to be prepared with half the amount of cheese it usually contains (it will still be cheesy and the flavor will not be affected). Some restaurants offer whole grain crust varieties so make sure to ask, and of course choosing thin crust is always a better option against deep dish, hand-tossed or pan pizza.

Pile on the veggies- You can add non-starchy vegetables on your pizza in unlimited amounts because they are predominantly water and super low in calories. Also, most pizza restaruants have a salad bar which is the perfect side to help control overeating. Just watch out for the dressings and choose fat-free or oil based varieties.

Focus- Practice mindful eating and savor the pizza. The breadsticks, chicken wings, and desserts just go overboard and are meals all on their own.

Stick to water- Refills can easily add up to as many calories as your meal and will wreak havoc on your blood sugar. Club soda or other diet drinks can also be an option.

Almonds

2011-01-29T19:27:00.000-08:00

Here is a question I recently received from FOODPICKER.org

I have diabetes and love snacking on nuts (particularly smoked/flavored almonds). Are nuts ok to snack on and if so, are there certain types I should look for?

Almonds are a great snack choice as they are a great source of vitamin E, vitamins and minerals as well as phytochemicals and healthy monounsaturated fats. Studies have shown that consuming small amounts of nuts regularly has been linked to reduced risk of heart disease. Plus antioxidants contained in the skin of whole almonds may play a role in reducing oxidative stress as well as LDL cholesterol.

As great as they are, they are also very caloric. Monitoring portion sizes is very important because a small amount can really add up. There are certain brands of flavored almonds that are healthier than others. Just make sure to read the nutrition label and verify that for every serving (one ounce) there is:

less than 200 calories
less than 2 grams of saturated fat
less than 140 grams of sodium
less than 5 grams of sugar

Experimenting with flavoring your own almonds by using different types of herbs and spices can be a great way to control the ingredients and make sure that the added salt, sugar and calories are kept to a minimal.

Rosemary Roasted Almonds

Ingredients

1 tablespoon finely chopped fresh rosemary
1 tablespoon extra-virgin olive oil
1 teaspoon chile powder
3/4 teaspoon kosher salt
Dash of ground red pepper
1 (10-ounce) bag whole almonds (about 2 cups)

Preparation

1. Preheat oven to 325°.
2. Combine all ingredients in a medium bowl; toss to coat. Arrange nut mixture in a single layer on a baking sheet lined with foil. Bake at 325° for 20 minutes or until lightly toasted. Cool to room temperature.

Glucose Monitoring

2011-01-22T13:46:00.000-08:00

Here is a question I recently received from FOODPICKER.org

How often should I check my glucose if I have type 2 diabetes?

How often you test your blood sugar levels throughout the day is going to heavily rely on how well controlled your diabetes is. The more consistent your levels are, the less you have to check it. If you are on insulin, you will have to check it more often throughout the day, and how often you check depends on how many insulin doses you take. The actual number of times it should be checked is based on individual needs.

When you check is equally as important. The following are general target ranges for most people, but your doctor or certified diabetes educator may have different goals for you.

fasting blood sugar (8 hour minimum) 90-130mg/dl
before eating 70-130 mg/dl
1-2 hours after you start eating <180 mg/dl

Smoothies

2011-01-13T21:39:00.000-08:00

Here is question I recently received from FOODPICKER.org

I have type 2 diabetes. I am wondering if I could have fruit smoothies? If I can, which ingredients I should include and avoid?

Smoothies are similar to drinking juice in that they are a source of very concentrated carbohydrates which may cause a rapid surge in blood sugar. However, they can be a great source of vitamins and anti-oxidants and can certainly find a place in a healthy diet. Since protein and fat help keep your blood sugar levels more steady, try incorporating some of these ingredients when preparing smoothies:

Peanut butter or almond butter
Ground flax seeds
Protein powder
Plain greek yogurt (twice as much protein as regular yogurt)
Silken tofu

Try to steer clear from smoothie mixes, flavored yogurt, juices, honey, syrups and other sources of unnecessary added sugar. Remember to always measure your ingredients. Smoothies can easily cost you as many calories as a cheeseburger if you are not careful. So consider wether it will be enjoyed as a light snack or a meal replacement.

Glucose Levels

2011-01-09T19:22:00.000-08:00

Here is a question I recently received from FOODPICKER.org

My A1c test result is 6.4% and my fasting blood sugar level is 113. Do these numbers sound like diabetes and if so what do I do now?

Your blood sugar levels indicate you are at risk for diabetes and may even have pre-diabetes. However, you have to confirm these results with your doctor as he or she is more familiar with all of your lab values, history, and other risk factors. If you indeed do have pre-diabetes, the good news is that this is the only time you have to reverse it or prolong it from becoming full blown diabetes mellitus. This can be done by:

Losing excess pounds
Exercising (helps your body use insulin better)
Monitoring your carbohydrate intake

Preventing type 2 diabetes will also prevent other diseases that eventually accompany diabetes such as high blood pressure, retinopathy, and kidney disease.

Holiday Treats

2010-12-13T17:21:00.000-08:00

Here is a question I recently received from FOODPICKER.org

I have diabetes and this time of year is the toughest for me. It seems holiday treats/sweets are everywhere tempting me! Is it ok to indulge a little? If not, how can I build up enough will power to avoid holiday sweets?

It is absolutely alright to enjoy these treats from time to time. Deprivation is never the answer. The trick is to know when and how to do it. Here are my top three tips for enjoying sweets.

Never head for the sweets on an empty stomach- Edge off your hunger with a well balanced meal or snack so that you are satisfied with one serving of that particular treat and you don't over eat. Portion is key.
Find a balance- Try to limit the amount of carbs in your meal so that you can leave some wiggle room for that sugary goodness. You have to be realistic when you have diabetes. If you have been eyeing that pecan pie all day then you should probrably skip the mashed potatoes and focus on protein and non-starchy vegetables for your main dish. Keep in mind that most desserts will cost you anywhere between 2 or 3 carbohydrates for one small serving.

Make it yourself- There are so many diabetes dessert recipes out there that you and your friends/family can enjoy without sacrificing flavor. By taking initiative and lightening up these recipes you know exactly what you are eating and can plan accordingly.

Healthy Weight Gain

2010-12-12T07:55:00.000-08:00

Here is a question I recently received from FOODPICKER.org

I have type 2 Diabetes but am not on meds yet. I am trying to control by diet and exercise. My problem is now that I am eating healthier I am losing weight, and I don’t need to. I am 5’5” and currently weigh 112 lbs. What can I eat that is still good for me but will put some weight back on?

I love this question because many think that if you need to gain weight any food is acceptable as long as its packing on the pounds. The truth is that even for someone who has a normal weight, eating poorly can still have major consequences on your health. There is definately a healthy way to gain weight.

You want to focus on adding foods that are calorie dense yet still healthy. Also, consider snacking in between meals to help boost your daily caloric intake. Some examples of healthy, high calorie foods inlcude:

Any type of nuts or seeds and their butters
Canola oil and olive oil
Reduced fat cheeses
Fatty fish or other lean meats
Dark chocolate (at least 70% cacao)

For most of these foods, a little goes a long way so its important to still watch portions. Walnuts for example, provide 200 calories for only a 1/4 cup serving. Gaining weight will be easier than you may think. Eating only 100 extra calories per day should result in a 1 pound weight gain in about a month. Here are some ideas of how you can bump up the calorie content of some foods:

add shredded cheese to mashed potatoes or soups
toss in some walnuts into yogurt or cereal
add low-fat cottage cheese ty your oatmeal
use olive oil to make a vinaigrette dressing
add advocado slices or hummus to sandwiches
add peanut butter to a fruit smoothie or waffles
Increase the portion of lean meats by one ounce

Lastly, please consider incorporating weight training into your workout regimen. Building lean muscle mass can help increase your weight.

Lunch Break Ideas

2010-10-31T16:37:00.000-07:00

Here is a question I recently received from FOODPICKER.org

I have diabetes and work long hours. I usually eat lunch at my desk while working. I’m struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?

One of the easiest things you can do is pack some dinner leftovers. This allows you to control portions & ingredients and save valuable time and energy. You can pair it with convenient sides such as: fresh fruit and vegetables, a salad, yogurt, nuts/seeds, and salsa or hummus dips to round out your meal and keep you fuller longer.

If you prefer to buy pre-made items, low-sodium broth based soups, healthy frozen dinner entrees such as Kashi, Healthy Choice, and Lean Cuisine are good options. I suggest you still try to pair these with some of the side options mentioned above because these can be less filling when eaten alone. For you sandwich lovers, choose lean cuts of lunch meats such as rurkey, chicken, lean ham, and lean roast beef and steer clear of having salami, bologna, pepperoni, pastrami, and corned beef on a regular basis. Choose brands that have no added nitrates such as Applegate Farms, Hormel Natural Choice, and Wellshire Farms. Better yet, ask if your supermarket carries any "store-roasted" meats. These are freshly prepared in-house and are not processed.

Lastly, for those who are willing to prepare meals ahead of time I suggest you get creative and jazz up the boring usual brown bag lunches to ignite your taste buds and make your lunch break more enjoyable. For example, instead of regular chicken salad try something like curried chicken salad with apples and raisins. Instead of tomato soup, try making an advocado soup with citrus shrimp relish. If you still feel usure about what to prepare, invest in a good diabetes cook book. You will get ideas, but more importantly, it will inspire you to put your own twist on those recipes.

TIP: Bringing a Bento Box (a japanese-style lunch box) to work can help you control your portions and remind you to include a diversity of food groups in your meal thanks to its tray-like appearance.

Curried Chicken Salad
Serves 2

Ingredients

1/4 cup low-fat mayonnaise
1 teaspoon curry powder
2 teaspoons water
1 cup chopped skinless, boneless Grilled Lemon-Herb Chicken (about 4 ounces)
3/4 cup chopped Braeburn apple (about 1 small)
1/3 cup diced celery
3 tablespoons raisins
1/8 teaspoon salt

Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended. Add the Grilled Lemon-Herb Chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine. Cover and chill.

Nutritional Information

Calories: 222
Fat: 5.4g
Protein: 17.5g
Carbohydrate: 27g

Advocado Soup with Citrus Shrimp Relish
Serves 4

Ingredients

Relish:

2 tablespoons chopped fresh cilantro
1 teaspoon grated lemon rind
1 teaspoon finely chopped red onion
1 teaspoon extravirgin olive oil
8 ounces peeled and deveined medium shrimp, steamed and coarsely chopped

Soup:

2 cups fat-free, less-sodium chicken broth
1 3/4 cups chopped avocado (about 2)
1 cup water
1 cup rinsed and drained canned navy beans
1/2 cup fat-free plain yogurt
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon hot pepper sauce (such as Tabasco)
1 small jalapeño pepper, seeded and chopped
1/4 cup (1 ounce) crumbled queso fresco cheese

Preparation

1. To prepare relish, combine first 5 ingredients in a small bowl, tossing gently.
2. To prepare soup, combine broth and next 9 ingredients (through jalapeño) in a blender; puree until smooth, scraping sides. Ladle 1 1/4 cups avocado mixture into each of 4 bowls; top each serving with 1/4 cup shrimp mixture and 1 tablespoon cheese.

Nutritional Information

Calories: 292
Fat: 13.2g Protein: 23.9g Carbohydrate: 22.5g
Fiber: 7.3g

Whole Grain Breads

2010-10-09T18:15:00.000-07:00

Here is a question I recently received from FOODPICKER.org

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change. Is rye bread or sourdough bread as good of an option as whole wheat?

These days there are so many misleading claims on bread packaging that even if you go to the grocery store with the best intentions, you can easily go home having purchased an inferior product. Whole wheat is popular because its widely found in most supermarkets, but there are so many other nutritious grains out there. Think Whole Grain.

The best way to determine whether specific types of breads provide ample whole grains is to read their lables. Check the ingredients list and make sure one of the first ingredients start with the word "whole" or "oats". Phrases without the word "whole," like stoned wheat, cracked wheat, and enriched wheat flour do NOT guarantee the presence of whole grain.

When it comes to wheat, corn, rye, and barley, unless the word "whole" precedes the grain name, you can't be sure that the entire grain is intact. On the other hand, brown/wild rice, buckwheat, triticale, bulgur, millet, quinoa, kamut, spelt, amaranth and sorghum are also whole grains, even if the word "whole" dosen't appear on the label. You will probrably have to go to a health food store to find some of these more exotic grains, but for the sake of spicing up the old routine while staying healthy, it will certainly be worth it.

Some products bear a yellow stamp that certifies its 100% whole grain or atleast half a serving of whole grain which can save you the time and hassle of playing investigator.

Protein

2010-10-01T16:05:00.000-07:00

Here is a question I recently received from FOODPICKER.org

Since I’ve been diagnosed with diabetes, a lot of people have given me advice about how much carbohydrate and fat to eat. I’m wondering about protein. How much protein should I get in my diet and from what foods besides meat?

Getting enough protein from food is easier than you may think, and most Americans actually get too much protein in their diets without realizing it. When protein compromises more that 30% of your diet, it can lead to kidney problems and even dehydration.

The normal amount of protein required by the general population is 0.8 grams per kilogram of body weight. To get your weight in kilograms simply divide your weight in pounds by 2.2
         Example: For someone who weighs 120 pounds

                        1.   120 lbs / 2.2 = 55 kilograms
                        2.   55 kilograms X 0.8 = 44 grams of protein per day

Protein sources besides meat include:
Nuts/Seeds and their butters
Beans/Lentils
Whole Grain or Whole Wheat Breads, Pastas, and Cereals
Tofu
Milk
Yogurt
Cheese
Eggs
Quinoa
Tempeh
Seitan

Some of these choices also contain carbohydrates, so remember to take them into account.

Blood Sugar Levels

2010-09-27T10:40:00.000-07:00

Here is a question I recently received from FOODPICKER.org

I have diabetes and my blood sugar is all over the map. Could you please tell me the ideal blood sugar level?

Ideally, you want your blood sugar levels to be consistent. It's important to talk with your dietitian to discuss how to monitor your carbohydrate intake throughout the day. He or she will create an individualized eating plan to help you meet your needs. Blood sugar goals depend upon when you are testing. The following are the recommendations from the American Diabetes Association:

before eating 70-130 mg/dl

1-2 hours after you start eating <180 mg/dl

Keep in mind that in addition to eating well, exercise can help control your blood sugar levels even further.

Snacking on Popcorn

2010-09-17T12:40:00.000-07:00

Here is the latest question I've received from FOODPICKER.org:

I have pre-diabetes and enjoy having an afternoon snack. Is microwave popcorn ok for me to have?

Popcorn can be a good snack choice. Many people are not aware that popcorn is actually a whole grain. Popcorn has alot of bulk for its calories, so it helps fill you up along with its fiber content. New research suggests it's also a good source of antioxidants. 3 cups of popped popcorn is equal to 1 carbohydrate choice, or 15g of carbs.

When popcorn is smothered in butter and salt or popped in oil, it can easily turn into a high calorie, high fat food. When buying microwaved popcorn, it's important to read labels. There are 100-calorie packs available that are conveniently pre-portioned for one serving per bag. Its always a good idea to pair your carbs with a lean protein or healthy fat to slow the rise in your blood sugar. Try adding some grated cheese over the top or mixing in a small amount of nuts in your popcorn.

Even though microwaved popcorn is very convenient, air popped is the best choice because you can control the ingredients. Here is a recipe that incoporates the best of both worlds:

Seasoned Popcorn

INGREDIENTS

• 2 to 3 tablespoons popcorn kernels
• 1 brown paper lunch bag
• Oil spray (recommended: canola oil)
• Seasonings: finely grated Parmesan cheese, black pepper, chili powder, chipotle chili powder, ground cinnamon, ground cumin, smoked paprika, bottled seasoning blends.

DIRECTIONS

Pour the popcorn kernels into the paper bag. Mist the kernels with oil spray and fold the top of the bag over twice to seal. Shake the bag (while holding closed) to evenly coat the kernels with oil. Microwave the folded bag on high for 1 1/2 to 2 minutes, or until the popping slows to 2 seconds between pops. (Cook time will vary from microwave to microwave, so it may take you a few tries to figure out the perfect pop time. Alternatively, you can use an air popper to make your popcorn.)

Pour the freshly popped popcorn into a one-gallon resealable bag. Liberally spray the popcorn with additional oil spray and shake the bag to distribute evenly. Add your preferred seasonings and shake vigorously for 30 to 60 seconds to evenly coat the popcorn with seasonings.

Serves 1

Motivation

2010-09-10T18:45:00.000-07:00

Here is this week's question from FOODPICKER.org:

I have diabetes and I'm having trouble staying consistent and motivated. I'm usually good for about 2 weeks and then I go back to my old ways of eating and lack of exercise. How can I stay motivated?

If you are doing too much at once, it can be overwhelming. If you are feeling deprived of your favorite foods or bored with the same exercise routine remember that small changes add up, and you don't have to resort to extreme measures to get results. Once you begin to see your own progress, you will feel like taking it up another notch not because you feel obligated to, but because you will want to. Familiarize yourself with the diabetes exchange lists. It's very flexible in that you can still enjoy many of your favorite foods in proper amounts. Look through a diabetic cook book to get some new and fun recipe ideas. Just because some exercise trend is popular like Yoga or Pilates, do what you like. Taking a walk with your dog, swimming or riding your bike can be just as effective in burning calories and helping your body use your insulin better.

Remember that living with diabetes is a lifestyle change that's necessary in order to prevent more complications such as retinopathy, heart disease and kidney disease. Its important for you to CREATE your motivation by keeping yourself informed of the consequences of uncontrolled diabetes and setting goals for yourself. And if you ever indulge a bit, this dosen't mean your whole diet is ruined and you should give up. Just get back on track and keep moving on.

Getting support from others is important. Join your local diabetes support group. Hearing others' struggles, accomplishments and experiences will definately empower you and get your motivation up and running.

Fats: The good, the bad and the ugly

2010-08-31T20:15:00.000-07:00

Here is the latest question I have received from foodpicker.org:

I have pre-diabetes and am confused about fats. A friend was telling me there are “healthier fats” I should be including in my diet. I thought all fats were bad? Could you tell me which fats I should include in my diet (if any)?

All fats are not created equal. There are fats that are both healthy and essential for your body. Healthy fats include monounsaturated fats - (olive oil, peanut oil, canola oil, avocados, nuts and seeds) polyunsaturated fats - (vegetable oils such as safflower, corn, sunflower, soy and cottonseed oils) and omega-3 fatty acids found in fatty fish such as salmon, tuna, mackerel and halibut. Walnuts, flaxseeds, algae and krill are great sources as well.

Saturated fats should be consumed less frequently because they can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Saturated fats include: animal products (such as meat, poultry, dairy products, lard and butter), and tropical oils such as coconut and palm oil.

Trans fats are similar to saturated fats but they are even worse. They are man made and do not occur naturally. Trans fats are found in: commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine. Read food labels and don't be fooled by the "zero grams of trans fat" claim on packaging. If you see the ingredient list contains the words "hydrogenated" or "partially hydrogenated", it contains trans fat.

Some tips on reducing saturated fat intake:
1. choose low-fat or fat-free dairy products
2. choose lean cuts of meat such as sirloin and eye of round
3. use cooking spray instead of butter

All fats are high in calories so make sure to use just a little. About the size of one shot glass for nuts and half a shot glass for oils. Check out this easy recipe below to begin incorporating healthy fats in your diet today!

No-Bake Peanut Butter Power Bars

Canola cooking spray
1 tablespoon canola margarine
1/3 cup smooth peanut butter
2 cups miniature marshmallows, lightly packed
1 cup low-fat granola
1 cup Rice Krispies cereal (or other puffed rice cereal)
1/3 cup ground golden flaxseed (golden flax works better in this recipe)

Coat an 8 x 8-inch baking pan with canola cooking spray. Put the margarine, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted. Stir to blend.

Microwave again briefly if the mixture isn't melted or smooth. Then stir in granola, puffed rice and flaxseed.

Spread the mixture in the prepared pan, flattening it evenly with a sheet of waxed paper. Let it cool completely before cutting into 8 equal-sized bars.

Yield: 8 bars
Per serving: 207 calories, 5.5 grams protein, 31 grams carbohydrate, 8 grams of fat ( 2 grams saturated fat, 1 gram monounsaturated fat, 1.8 grams polyunsaturated fat) , 4 milligrams cholesterol, 3 grams fiber, 174 milligrams sodium. Calories from fat: 35%. Omega-3 fatty acids = 1 gram, Omega-6 fatty acids = 0.7 gram.

From The Flax Cookbook by Elaine Magee, MPH, RD

Beverages

2010-08-31T11:56:00.000-07:00

This is a question I received from foodpicker.org:

Since I have been diagnosed with type 2 diabetes, I have been really watching my carb intake. I am not sure about beverages though. What can I drink that will not affect my blood sugar other than water? Can I have my morning coffee?

This is a great question because drinking a sweetened beverage can be one of the easiest and fastest ways to spike your blood sugar. Here are some examples of drinks that will have little or no effect on blood sugar:

teas
plain coffee
water
mineral water
diet drinks (sugar-free koolaid, crystal light and diet coke)

Keep in mind that what you add to these drinks is where the carbs come from such as adding sugar or milk to your coffee and honey in your tea. You can very well enjoy these along with your beveages but, be aware that you also have to acknowlege these during your carb counting.

1 tablespoon of honey - 17 g carbs
1 teaspoon of sugar - 4 g carbs
1 tablespoon of sugar - 12 g carbs
1 tablespoon of creamer - 7 g carbs
1/2 cup milk - 6 g carbs
1 packet of Splenda, Sweet-N-Low or Equal - 0 g carbs
1 packet of Truvia - 3 g carbs

Even though fruit juices are packed with alot of sugar you can maybe just drink half a cup to reduce your carb intake or dilute it with mineral water which makes it taste like a fruity soda drink. I suggest that most of the time you choose to get your carbs from food rather than drinks, because you will get to eat more food at each meal and feel fuller longer.

If you must use artificial sweeteners, please use them in moderation. And remember low carb drinks don't have to be bland! I personally enjoy brewing green tea and adding some mint to it. Then, I pour it over some ice to get it cold and add a squirt of fresh lemon juice. This is a great zero calorie drink that willl not affect your blood sugar.

Eat Well,

Iliana