February 10, 2022
The food we eat is made up of 3 macronutrients: carbohydrates, fat and protein. Some foods are a mix of these and some are primarily one macronutrient. People with diabetes are often told to eat more “lean” protein and eat fewer carbohydrates. Here is a list of lean protein, lower (or no) carbohydrate foods:
For a quick and filling higher protein lower carb snack:
Some of my favorite Greek yogurt options are Siggi’s Nonfat Icelandic yogurt, Siggi’s plant based yogurt, Silk Non-dairy Greek Yogurt, Oikos Triple Zero and Chobani Less Sugar Greek yogurt.
January 26, 2022
There is no "one" diet for diabetes or prediabetes. There are several eating plans that can help manage blood sugars or reduce the risk of developing diabetes.
The key is finding a plan that meets your needs and preferences. Will there be a cake and pizza plan? No, but you can absolutely learn to include and appreciate your favorite treats on a healthy eating plan.
A variety of eating patterns (combinations of different foods or food groups) are acceptable for the management of diabetes. What should be part of an eating plan for diabetes:
Side note: if you live in the St. Louis area, we have a local company who makes delicious meals like that, ready to eat. Check out Fit Flavors for healthy, fresh meals on the go. My current favorite is the Buffalo Turkey Burger. They also ship around the area!
Because every body is truly unique, an eating plan that makes you feel great and get results, might do the opposite for someone else. The biggest factor in reaching diabetes health and wellness goals is to be consistent. There are likely several eating plans that will help you get equal results. Consider excerpts from these reports below in narrowing down the best plan for you.
A 12-week study comparing 30% versus 15% energy from protein noted improvements in weight, fasting glucose, and insulin requirements in the group that consumed 30% energy from protein.
Reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia (blood sugar) and may be applied in a variety of eating patterns that meet individual needs and preferences.
For select adults with type 2 diabetes not meeting blood sugar targets or where reducing diabetes medications is a priority, reducing overall carbohydrate intake with low- or very low carbohydrate eating plans is a viable approach.
—From Diabetes Care, 2019: Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report
“The benefits of all types of vegetarian diets in the prevention and treatment of diabetes have been well established. Clinicians and healthcare providers should feel confident in recommending a vegetarian diet to their patients who have pre-diabetes or T2DM. However, the type of foods that should be consumed while following this diet is critical to achieve the therapeutic effects. As Satija et al. demonstrated, a vegetarian diet that is high in unhealthy foods such as refined grains, saturated fats, and added sugars is positively associated with T2DM compared to a vegetarian diet with lower amounts of these nutrients.”
—From Current Diabetes Reports, 2018: Vegetarian Diets and the Risk of Diabetes. Melissa D. Olfert and Rachel A. Wattick
“…the Mediterranean diet has been shown to decrease HbA1c levels compared to a control group (such as low-fat diet and low-carbohydrate diet). On the other hand, vegan and low glycemic index diets also improve HbA1c levels.”
—From Nutrients: Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Sandra Martín-Peláez, Montse Fito, and Olga Castaner
As you see in the reports, there are several “right” eating plans for diabetes. The key is finding the best one for you. Work with a dietitian, diabetes educator to learn how.
January 22, 2022
January 20, 2022
This more moderate version of going low carb allows for up to 26% of daily calories from carbohydrate, or about 130 grams per day on a 2,000 calorie plan. Tips for this plan:
Get started on a low carb eating plan the help of a registered dietitian. If you have done low carb before and want help working into your lifestyle again, the Get Started package is recommended. If you are also working on lowering your blood sugars or A1C, we recommend the Elevate package for extended follow ups and adjustments to your plan.
January 19, 2022
January 17, 2022
This eating plan is truly more of a style than a "diet". Key features of a Mediterranean eating plan are:
Get started on your Mediterranean journey with the help of a registered dietitian.
January 17, 2022
On a very low carb eating plan, you'll eat 20 to 50 grams total carbohydrate per day. This is, as named, very low carb compared to the average eating plan. Other key features of this plan are:
Being more of an extreme eating plan, it is important to be aware of your current health and work with a healthcare provider on this plan. Work with a dietitian/diabetes educator on a very low carb eating plan.
January 15, 2022
There are a few types of vegetarian eating plans such as:
Any of these plans can be followed indefinitely or could be a stepping stone to a vegan eating plan.
Get started on a vegetarian eating plan with the help of a registered dietitian.
January 09, 2022
January 06, 2022
RDs and RDNs (registered dietitian nutritionist- same things just a newer title) help people understand how food affects their personal health conditions, plus give practical stratgies for healthy eating. RDs are degreed, clinically trained, board exam certified and must complete 75 hours of continuing education every 5 years to keep their credentials.
Dietitians help people understand the how and why of good nutrition. Because sometimes it's not that we don't have an idea of what we should be eating, it's putting a plan in place that's difficult.
If you are looking for a professional opinion on your current eating habits, but do not think you need one-on-one counseling, try our journal review service. A dietitian will review your one-week food journal (and blood sugars if you are testing) and give you detailed feedback to align with your health goals and conditions. After you make some of the suggested changes, you'll do another one-week journal for review and feedback. Many of the benefits of working with an RD, but less time spent in appointments!
Some insurances cover your dietitian visits! If you have questions about this, please email firstname.lastname@example.org
It’s not something anyone typically plans for, but when the time comes to take care of a loved one, his or her nutrition needs are often a top priority. Whether it’s a parent with type 2 diabetes or a great aunt with celiac disease, we can help you, help them. Click Here to schedule an initial consult with a registered dietitian.
January 06, 2022
Think of them as your super-supporter for all things diabetes. A CDCES is highly specialized certification for diabetes care. A CDCES is a health professional, like a dietitian or physician, who specializes in educating and supporting people with diabetes to better optimize their care and health outcomes.
January 06, 2022