Dietary Fiber and Diabetes: Bridge the Gap

Posted by & filed under Diabetes/Blood Sugar Management, Managing Diabetes.

By: Karima A. Kendall, PhD, LDN, RDN —

By now, you’ve likely heard all about the infamous “fiber gap”. Dietary fiber was first identified as a nutrient of concern by the 2015-2020 United States Dietary Guidelines Advisory Committee1 and there is still a substantial disparity between the amount of fiber consumed and dietary recommendations in most countries worldwide.  Those living with diabetes have the added challenge of managing their carbohydrate intake and consuming adequate amounts of dietary fiber.  Luckily, fiber is helpful in more ways than one, as it has a beneficial impact on blood glucose (BG) levels and also increases satiety which can aid in body weight management.

First, it is important to note that there are two types of fiber: insoluble and soluble. Insoluble fiber, which is typically found in wheat bran, vegetables, and whole grains, are largely responsible for increasing the bulk of the feces.  While these fibers keep the digestive system running smoothly, they have little metabolic effect.2 Soluble fiber, on the other hand, is found in oatmeal, nuts, seeds, beans, lentils, and peas and may help to improve BG control and even lower cholesterol.  These fibers are not digested and reduce the rate of nutrient absorption, which helps to minimize spikes in BG levels after a meal. Further, numerous studies have demonstrated that the lowered blood glucose levels seen after fiber consumption are associated with either unchanged or lowered insulin levels.3,4

Fiber consumption also contributes to the feeling of fullness after eating which may reduce intake and aid in weight management. Maintaining a healthy body weight is especially important for those living with diabetes and the expansion of fiber-rich options can play an important role in helping to increase total fiber intake with minimal impact on calories. Advancements in food technology allow for fiber enrichment of a variety of foods, including those that are inherently low in fiber. Certain fibers can be incorporated into foods and beverages, which consumers can easily include into their diet to meet fiber intake recommendations.

Now that you know the major benefits of dietary fiber, keep these tips in mind as you incorporate more fiber-enriched food into your diet:

  1. Read the Nutrition Facts Label. Note that the term “whole grain” does not always mean that the product is high in fiber.  Read the nutrition facts label to determine exactly how much dietary fiber the product contains
  • Get Your Fiber From A Variety Of Sources. In addition to fruit and vegetables, keep an eye out for foods that have been enhanced with additional fiber, including cereals, yogurts and even beverages.
  • Pace Yourself. In order to prevent potential gastrointestinal discomfort, slowly incorporate more fiber into your diet. Abruptly consuming large amounts of fibrous foods may lead to gas and bloating.

References:

1. Millen BE, Abrams S, Adams-Campbell L, Anderson CA, Brenna JT, et al. The 2015 Dietary Guidelines Advisory Committee Scientific Report: Development and Major Conclusions. Adv. Nutr. 7:438, 2016.

2. Vinik AI and Jenkins DJA. Dietary Fiber in Management of Diabetes. Diabetes Care 11:160-73,1988

3. Jenkins DJA, Leeds AR, Gassull MA, Cochet B, Alberti KGMM: Decrease in postprandial insulin and glucose concentrations by guar and pectin. Ann Intern Med 86:2023, 1977

4. Kay RM, Grobin W, Track NS: Diets rich in natural fiber improve carbohydrate tolerance in maturity-onset, noninsulin dependent diabetics. Diabetologia 20:18-21, 1981

Karima A. Kendall, PhD, LDN, RDN  is a Scientific and Nutrition Manager at The Calorie Control Council.  With over 10 years of experience in health research and clinical nutrition, her activities include addressing and monitoring regulatory and scientific activities, as well as the development of relevant communications content. Dr. Kendall holds a Bachelor of Science degree in Biological Sciences from Hampton University in Hampton, VA, and a Doctor of Philosophy degree in Pharmaceutical Sciences from Howard University in Washington, DC. Post-doctorate, she obtained a second Bachelor of Science degree in Human Nutrition and Dietetics from Eastern Michigan University in Ypsilanti, MI.  She is a Registered Dietitian-Nutritionist, licensed in Maryland.

Say Good Morning to Diabetes

Posted by & filed under Diabetes/Blood Sugar Management, Managing Diabetes.

By: Jill Weisenberger, MS, RDN, CDE, CHWC, FAND –

When you wake up with diabetes, you start your day with a few extra things on your to-do list: medications, finger sticks, balancing exercise and meal timing, and perhaps hypoglycemia prevention and so much more. But each morning is an opportunity to set the day right. Try these strategies to say good morning diabetes and to affirm that you’re ready to rock this day.

Wake up gently. Let your first awareness of the day be a pleasant one. Toss out the screaming alarm clock and shut off the loud radio announcer. Choose a morning alarm with soothing sounds of nature or pleasant music. Buying a sunrise alarm clock a few years ago was a gamechanger for me. Now I hate to be without the 30-minute simulated sunrise that gradually fills my bedroom with light.

Center yourself. After a gentle rising, be sure to spend some time in a morning ritual – even if it’s only a few minutes. A ritual is different from a routine in that it has a deeper meaning than simply fulfilling a task. You may have a set routine in the morning that helps you get from bed to work or chores. With a routine, you run on autopilot. But a ritual is something you do with greater awareness, and it has a side benefit such as feeling centered or energized or filling you with a sense of purpose. My morning ritual includes quiet time with a cup of coffee. While sipping, I think about my day, my goals, and potential obstacles to those goals. I continue the same thoughts during my morning jog. And I start everyday reminding myself that something good will happen today and that I need to take notice of it. It’s this ritual that helps me feel ready to manage my day. A carefully chosen morning ritual will help you manage your diabetes in an indirect way. By feeling ready to start your day and reminding yourself of your values and goals, you’ll be better able to practice self-care.

Eat a health-boosting breakfast. Sit down to a breakfast made to nourish and fuel your body. You have an infinite number of choices, but do include wholesome foods packed with both protein and fiber. Some options include savory oats topped with an egg or Greek yogurt with fruit and muesli. Whether it’s to sweeten the yogurt or some coffee, be mindful of extra carbohydrates. Skip the sugar and jazz up your breakfast with a non-calorie or low-calorie sweetener.

Gather your supplies for the day. Before walking out the door or getting started on at-home projects, be sure you have everything you need for the day. Do you have these?

  • Blood glucose monitoring supplies
  • Medications
  • Packed lunch or snacks (or simply planned if you’ll be eating at home)
  • Refillable water bottle
  • Packets of low-calorie or non-calorie sweetener for coffee or tea
  • Treatment for hypoglycemia, if you’re at risk. Some good choices are glucose tablets, glucose gel, and small boxes of 100% fruit juice.

Build some muscle or take a walk after breakfast. Better yet, if time allows, do both. Any exercise you do boosts your body’s sensitivity to insulin. Aim to strength train at least a couple times each week to maintain or build muscle. Why? More muscle is more storage space for blood sugar to go after a meal. Can you walk to work, walk your dog, or walk your kids to school? Taking a 20-minute walk after a meal is a great way to lower post meal blood sugar levels and to boost your insulin sensitivity for hours!

These strategies should help you prepare to tackle anything your day or your diabetes throws at you.

Jill Weisenberger, MS, RDN, CDE, FAND, has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings, and now in private practice in Newport News, VA. Jill is the author of Diabetes Weight Loss – Week by Week and two upcoming books, The Overworked Person’s Guide to Better Nutrition and 21 Things You Need to Know about Diabetes and Your Heart. She is a member of the Academy of Nutrition and Dietetics, the American Association of Diabetes Educators and the American Diabetes Association. Jill is a paid contributor to Sucralose.org. Follow Jill on Twitter @NutritionJill and find more at www.JillWeisenberger.com

Creamy Lemon Dressing

Posted by & filed under Recipes, Salad.

Makes about 1 1/4 cups

Ingredients

1 cup fat-free plain yogurt
1/4 cup mayonnaise
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 tablespoon honey
1/2 teaspoon salt

Directions

Whisk together until blended.

Nutritional Information

Calories: 48

Celebrate National Raspberry Tart Day and Peach Pie Day

Posted by & filed under Stevia.

Kids are already going back to school, which can only mean one thing: it’s the end of summer. So, let’s make time to celebrate the end of summer with two delicious recipes that feature fruit, the juicy staple of summer produce.

We’ll start with a raspberry tart, in honor of National Raspberry Tart Day on August 11. Did you know that raspberries are not only delicious, but are also low in calories and are a rich source of dietary fiber , antioxidants, iron, potassium and vitamins A and C? They are a truly remarkable fruit and very deserving of their own low-calorie dessert recipe.

This Rustic Berry Tart features raspberries and keeps the calories low by using Splenda (sucralose).  Recipe and image courtesy of Eating Well and Kitchen Daily.

And what summer would be complete without some delicious peach pie? August 24th is National Peach Pie Day and we’ve found the perfect low-calorie recipe for you to try: Peach Hand Pies with Truvía® Natural Sweetener. This recipe uses stevia in place of sugar and is the perfect serving size. One bite and you’ll feel the breeze in your hair as you sit in the swing on your grandmother’s porch.

Recipe and image courtesy of Truvía®

Back to School with a Healthy Lunch!

Posted by & filed under Back to School, Fructose, Lifestyle Articles.

By Rosanne Rust MS, RDN, LDN  — 
Does your morning groove feel like a grind? Even though you are somewhat adjusted to the new school year’s morning schedule, you may already be dreading the lunchbox-packing.

Here are some lunch box tips to keep your family healthy this school year:

  • Count 4 food groups when you plan and pack. Include a protein, a grain/bread, a fruit, a vegetable for the base of the lunch.
  • Encourage milk. Children ages 4-8 need 1000 milligrams, and 9-18 year olds need 1300 milligrams of calcium daily. Milk easily delivers about 300 mg per 8 ounces.
  • Add a treat. Lunchtime is one of the few social times during your child’s busy school day, so adding a bit of fun makes it that much more enjoyable.
  • Keep portions small and include variety. Grade-schoolers really don’t need huge, stuffed lunches! A half a sandwich may be just right for a 3rd grader, while a 7th grader may need two whole sandwiches. Portion control counts for even the healthiest of items. I’ve seen over a cup of baby carrot sticks in a 4th grader’s lunchbox, which is overwhelming and impossible to finish.
  • Use a bento box or other small containers to keep things neat and tidy, and keep portions right and encourage variety.
  • Pack your own lunch while you pack your child’ Often parents do a great job packing up healthy foods for their kids, and then forget about themselves. If you use these same guidelines for yourself, you just may improve your own diet.

Many schools have microwaves available for heating, so consider utilizing leftovers when planning. I know how busy life gets! It’s okay to use some convenient items – individual applesauce or fruit cups, small bags of chips, or packaged cookies. And, by all means, mix things up and utilize the school lunch program if your school provides one.

Try these 5 easy combos for this week’s lunch box:

  • Cheese tortellini
  • Raw veggies sticks and dip
  • A piece of fresh fruit
  • A small bag of chips or two small cookies
  • Milk

Example School Lunches:

  • Ham roll up bites. Layer a small tortilla with sandwich spread, 2 slices baked maple ham, one slice cheese, baby spinach leaves. Roll up tightly, then slice into 1-inch pieces. These can be make (with your child’s help) the night before, then wrapped in plastic. Cut in the morning and place into a square lunchbox container or bento box.
  • Apple slices with caramel dip
  • 1 ounce honey oat pretzel sticks
  • Milk
  • Peanut or almond butter on whole wheat bread (cut into triangles or fun shapes for younger children)
  • An orange, cut into quarters
  • Frozen yogurt tube
  • Granola bar
  • Milk
  • Chicken drumstick
  • 6 wheat crackers with cheese stick
  • Applesauce cup
  • Salad kebob (thread a grape tomato, chunk of lettuce, slice of cucumber, and a carrot piece onto a skewer. Include a small salad dressing cup for dipping. Include any of your child’s favorite raw vegetables)
  • Milk
  • Turkey and hummus wrap. Place turkey slices, hummus, lettuce, tomato onto a sandwich wrap or flatbread, and roll up.
  • Blueberries (use small reusable plastic containers to pack berries into lunch boxes)
  • Cheese chunks (place about 5-6 small cubes of cheese into snack bag or bento box)
  • Small bag of baked chips
  • Milk

 

Rosanne Rust MS, RDN, LDN is a registered, licensed dietitian-nutritionist with over 25 years experience. As a Nutrition Communications Consultant  she delivers clear messages helping you understand the science of nutrition so you can enjoy eating for better health. Rosanne is the co-author of several books, including DASH Diet For Dummies® and the The Glycemic Index Cookbook For Dummies®. A wife, and mother of 3 boys, she practices what she preaches, enjoying regular exercise, good food and festive entertaining. Follow her on Twitter @RustNutrition.

The post Back to School with a Healthy Lunch! appeared first on FructoseFacts.

Back to School Healthy Eating Tips for the Whole Family

Posted by & filed under Back to School, Children, Lifestyle Articles, Sucralose.

By: Jessica Levinson, MS, RDN, CDN —
The kids are back in school, after-school activities are in full swing, and before you know it the holiday season will be here. It’s not so easy to get a healthy meal on the table when there’s so much going on in the household, especially when you’re shuttling the kids around town.

Early mornings and late nights at soccer practice and dance class may lead your family to stop for take out more often than you’d like, which means your family is likely eating larger portion sizes and more calories, sodium, saturated fat, and sugar than they would be if eating home cooked meals. But that doesn’t have to be the case. With a little bit of planning, cooking at home can become a reality. If you spend some time over the weekend planning for the week ahead, it will be much easier to implement this change for the family.

For breakfast, stock the fridge with hard-boiled eggs and individual containers of low-fat yogurt or cottage cheese. Don’t be afraid of fruit-flavored yogurts that are made with sweeteners – the nutritional benefits of yogurt (i.e. calcium, vitamin D, protein) are worth a few extra calories and increased palatability, especially for kids. You can even prepare smoothies the night before and quickly re-blend in the morning. This Blueberry Pomegranate Smoothie is a good source of protein and antioxidants and the pretty color will certainly excite the kids first thing in the morning.

Whole grain frozen waffles or pancakes spread with nut butter and topped with fresh fruit are another quick and easy breakfast the kids will love. You can also make a batch of egg muffins over the weekend, store them in the freezer, and defrost in the microwave in the morning. Overnight oats are another popular timesaving breakfast option.

If you’re packing lunch for the kids or yourself, keep it simple and balanced by filling bento-style lunchboxes with a protein, whole grain, vegetables, and fruit. Or put reheated leftover pasta dishes or hearty soups like lentil or chicken noodle in a thermos, which will keep it warm until lunchtime. Think outside the box when it comes to sandwiches – use romaine lettuce leaves as a sandwich wrap or use two cucumber rounds as the “bread” for mini sandwich bites. Fill them with tuna, chicken, or salmon salad. And don’t forget to pack a bottle of water to stay hydrated without the extra calories of soda or juice.

Eating dinner as a family is the biggest challenge of all for many families. To ease the burden, start with a small goal of cooking at home once or twice a week and work up to more as the schedule permits. Remember the MyPlate graphic when choosing what to make: lean protein, whole grains, vegetables, healthy fats, and a serving of dairy is all you need. Make big batches of soups and stews like this Black Bean Chili, which can be frozen and saved for a busy weeknight when you don’t have time to cook.

Jessica Levinson, MS, RDN, CDN is a registered dietitian nutritionist and culinary nutrition expert. She has extensive experience as a recipe developer, writer, editor, and speaker. She is the co-author of We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011), past columnist for the Culinary Corner column in Today’s Dietitian Magazine, and maintains a popular blog at JessicaLevinson.com. Jessica is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Food and Culinary Professionals, and Dietitians in Business and Communications. Follow her out on Twitter, Facebook, Instagram, and Pinterest.

The post Back to School Healthy Eating Tips for the Whole Family appeared first on Sucralose.

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