Weekend Ramble: Oatmeal for Breakfast? Be careful...

I found this article on Quora.com and instantly author Marlon McCleod's title of the piece ticked me off. LOL I now know that he chose said title for just that reason as oatmeal is indeed a good breakfast choice for many people. He does, however, make some very valid points on just how quickly our beloved oatmeal can become a not-so-great food option to start our day. 

Why is oatmeal not a healthy breakfast?
By Marlon McCleod
Health Director | Loving Father | Business Director

Oatmeal is often considered a healthy breakfast option due to its whole-grain status and numerous potential health benefits. However, it's essential to note that whether oatmeal is healthy or not can depend on various factors, including the specific type of oatmeal, how it's prepared, and individual dietary preferences and needs. In this article, we'll explore the reasons why some people may consider oatmeal not a healthy breakfast and provide a balanced perspective on this popular morning meal.

1. Added Sugars: One of the primary reasons why some oatmeal options may not be considered healthy is the presence of added sugars. Many flavored instant oatmeal packets, especially those marketed to children, contain significant amounts of added sugars. Excess sugar intake is associated with various health issues, including obesity, type 2 diabetes, and heart disease.

2. Portion Size: While oatmeal itself is a whole-grain food and can be a part of a balanced diet, portion size matters. Consuming excessively large servings of oatmeal, especially when loaded with high-calorie toppings, can contribute to overeating and unwanted weight gain.

3. Toppings and Mix-Ins: The nutritional value of oatmeal can change dramatically depending on the toppings and mix-ins used. Adding high-calorie ingredients like sugary syrups, excessive amounts of dried fruits, and unhealthy fats like butter or excessive amounts of cream can turn a nutritious bowl of oatmeal into a calorie-laden, less healthy option.

4. Lack of Protein: Oatmeal is not a significant source of protein. A complete and balanced breakfast should ideally include protein to help you feel full and satisfied throughout the morning. A bowl of plain oatmeal on its own may leave you feeling hungry sooner than a breakfast that includes protein-rich foods.

5. Limited Micronutrients: While oatmeal contains essential nutrients like fiber, manganese, and some B vitamins, it may lack a variety of other important nutrients. Depending on your toppings and mix-ins, oatmeal alone may not provide a wide range of vitamins and minerals. A diverse diet with a variety of foods is essential for overall nutrition.

6. Glycemic Index: Oatmeal has a relatively high glycemic index (GI), especially when it's processed and quick-cooking. Foods with a high GI can cause rapid spikes in blood sugar levels, which may not be ideal for individuals with diabetes or those aiming to control their blood sugar.

7. Gluten Content: Traditional oats are naturally gluten-free, but they can become contaminated with gluten during processing. For individuals with celiac disease or non-celiac gluten sensitivity, it's crucial to choose certified gluten-free oats to avoid adverse reactions.

8. Digestive Issues: For some people, oatmeal can be difficult to digest, leading to bloating, gas, or discomfort. This can be due to the fiber content, particularly if you consume a large amount of oatmeal in one sitting.

9. Individual Preferences and Dietary Needs: What's considered a healthy breakfast varies from person to person based on dietary preferences, allergies, and specific health needs. Some individuals may not enjoy the taste or texture of oatmeal, making it an unsuitable breakfast option for them.

Balanced Perspective on Oatmeal:

While there are potential reasons why oatmeal may not be considered a healthy breakfast in some circumstances, it's essential to remember that oatmeal can indeed be a nutritious and satisfying morning meal when chosen and prepared thoughtfully. Here are some key considerations for enjoying oatmeal as part of a healthy diet:

1. Choose Whole Grain Oatmeal: Opt for whole grain or steel-cut oats rather than highly processed instant varieties. Whole grain oats provide more fiber and nutrients and have a lower GI.

2. Minimize Added Sugars: Select plain oatmeal and sweeten it naturally with fresh fruits, a drizzle of honey or maple syrup (in moderation), or a sprinkle of cinnamon.

3. Add Protein: Enhance the nutritional profile of your oatmeal by adding protein sources like Greek yogurt, nuts, seeds, or a scoop of protein powder if desired.

4. Incorporate Nutrient-Rich Toppings: Customize your oatmeal with nutrient-rich toppings such as fresh berries, sliced banana, chopped nuts, or a teaspoon of flaxseeds or chia seeds.

5. Control Portions: Be mindful of portion sizes to prevent overconsumption of calories. A typical serving of oatmeal is around 1/2 to 3/4 cup of dry oats, which typically yields about 1 to 1.5 cups of cooked oatmeal.

6. Balance Your Meal: Consider oatmeal as part of a balanced breakfast that includes a variety of foods from different food groups, such as fruits, vegetables, lean protein, and healthy fats.

7. Address Dietary Preferences and Needs: If you have specific dietary restrictions or preferences, explore alternative breakfast options that align with your health goals and taste preferences.

Oatmeal, when chosen and prepared mindfully, can be a wholesome and nutritious breakfast option. It provides fiber, some essential nutrients, and can be a satisfying way to start the day. However, caution should be exercised with flavored, sugar-laden varieties and excessive portion sizes. Ultimately, the healthfulness of oatmeal as a breakfast choice depends on how it's incorporated into your overall diet and your individual dietary preferences and needs.

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So there you have it... oatmeal can be a great breakfast choice as long as you choose the proper type and add things that won't spike your sugar levels.

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Quinoa and Diabetes

Quinoa is gaining popularity in the diabetic kitchen... and for good reason. This wonderful grain has a glycemic index of around 53, so it won’t cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes. Check out this article I found on Healthline.com for more information. Enjoy!

Why Is Quinoa Good for Diabetes?

Written by Rena Goldman for Healthline.com

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C  

Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse. Compared to many other grains, quinoa has more:

• protein
• antioxidants
• minerals
• fiber

It’s also gluten-free. This makes it a healthy alternative for people who are sensitive to glutens found in wheat.

Evidence also suggests that eating more quinoa can help people with diabetes manage their blood sugar levels and possibly prevent other conditions.

You can eat quinoa by itself or substitute quinoa in recipes that call for other grains.

What makes quinoa special?

While it may be relatively new to supermarkets, quinoa has been a large part of the South American diet for many years. It dates back to the Incas, who called quinoa “the mother of all grains.” It grows in the Andes Mountains and is capable of surviving harsh conditions.

While it’s eaten like a grain, quinoa is actually a seed. There are more than 120 varieties. The most popular and widely sold are white, red, and black quinoa.

Only in the past three decades have researchers begun to discover its health benefits.

Because of its high fiber and protein content, quinoa makes you feel full for longer. There’s also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.

Can quinoa help you manage your blood sugar?

Part of living with diabetes is managing your diet to help control your blood sugar. Foods that are high on the glycemic index are associated with causing blood sugar spikes.

Healthy meal plans for people with diabetes often focus on choosing foods rated at medium to low on the glycemic index. A glycemic index of 55 or below is considered low.

Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. This is because it contains fiber and protein, both of which slow the digestion process.

Most grains don’t have all the amino acids needed to make a protein. However, quinoa contains all the essential amino acids, making it a complete protein.

The dietary fiber content in quinoa is also higher than the content for many other grains. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.

Managing total carbohydrate intake per meal is very important for blood sugar regulation. One cup (189 grams) of cooked quinoa contains about 40 grams of carbohydrates.

One study published in the Journal of Medicinal FoodTrusted Source showed the potential for a diet of Peruvian Andean grains, including quinoa, to help manage type 2 diabetes and the high blood pressure associated with it.

How to prepare quinoa:

The American Diabetes Association recommends picking grains with the highest nutritional value for your carbohydrate servings. Quinoa is a good option.

Your daily or weekly serving may depend on whether you’re using the plate method, glycemic index, or the exchange or gram counting system to keep track of meals. Generally, 1/3 cup of cooked quinoa counts as one carbohydrate serving, or about 15 grams of carbohydrate. If you’re not sure how quinoa will fit into your meal plan, a dietitian can help.

Like many other grains, quinoa can be bought in packaged containers or from bulk bins. It naturally grows with a bitter coating to discourage pests. Most varieties sold in grocery stores have been prewashed to get rid of the bitter taste. A quick rinse at home with cold water and a strainer can remove any leftover residue.

If you can make rice, you can prepare quinoa. Just combine it with water, boil, and stir. Wait 10-15 minutes for it to become fluffy. You can tell it’s done when the small white ring separates from the grain.

You can also make it in a rice cooker, which is a quick and easy way to prepare the grain.

Quinoa has a slightly nutty flavor. This can be made stronger by dry roasting it before cooking. Once you’ve cooked it, try adding:

• fruits
• nuts
• veggies
• seasonings

There are many healthy quinoa recipes that range from morning meals to main courses. These include:

• pastas
• breads
• snack mixes

The Takeaway:

Quinoa is an ancient grain that’s gaining popularity in the modern diet. It’s high in both protein and fiber, making it a healthful addition to your diet.

Research shows that it may also help you control your blood sugar and cholesterol. Many helpful recipes using quinoa are available. It’s good at any time of day, so enjoy it whenever you want!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Some Basics on Glycemic Index & Load

Here is another great article I found on WebMD.com... Enjoy! 

How to Use the Glycemic Index

Written by WebMD Editorial Contributors

 Medically Reviewed by Michael Dansinger, MD on March 18, 2023

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Some foods can make your blood sugar shoot up very fast. That's because simple carbohydrates like refined sugars and bread are easier for your body to change into glucose, the sugar your body uses for energy, than more slowly digested complex carbs like those in vegetables, whole grains and legumes. Eat a lot of those simple carbohydrates and you'll have a hard time controlling your blood sugar, even with insulin and diabetes medications.

The glycemic index gives you a way to tell slower-acting "good carbs" from the faster "bad carbs." You can use it to fine-tune your carb-counting and help keep your blood sugar more steady.

What Is the Glycemic Index?

Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.

The smaller the number, the less impact the food has on your blood sugar.

55 or less = Low (good)

56- 69 = Medium

70 or higher = High (bad)

Look for the glycemic index on the labels of packaged foods. You can also find glycemic index lists for common foods on the Internet. Oregon State University has one with more than 100. Or ask your dietitian or nutrition counselor.

Foods that are close to how they're found in nature tend to have a lower glycemic index than refined and processed foods.

Glycemic Index Can Change

That number is a starting point on paper. It could be different on your plate, depending on several things.

Preparation. Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be.

Ripeness. The glycemic index of fruits like bananas goes up as they ripen.

Other foods eaten at the same time. Bring down the overall glycemic index of a meal by combining a high-glycemic index food with foods that have lower ones.

Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. If you have a diabetes complication called gastroparesis, which delays your stomach from emptying, your body will absorb food much more slowly.

The Bigger Picture: Glycemic Load and a Good Diet

The glycemic index shouldn't be the only thing you consider when making choices about what to eat. The fact a food has a low glycemic index doesn't mean it's super-healthy, or that you should eat a lot of it. Calories, vitamins, and minerals are still important.

For example, potato chips have a lower glycemic index than oatmeal and about the same as green peas. But oatmeal and green peas have more nutrients.

Portion sizes matter, too. The more of whatever kind of carbs you eat, the more they'll affect your blood sugar. That's what the glycemic load tells you. It's a number you may see along with the glycemic index in lists. Think of it as the glycemic index for a specific amount of that food.

Glycemic load helps you account for both the quantity and the quality of your carbs at the same time. Less than 10 is low; more than 20 is high.

For a diet with a lower glycemic load, eat:

More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index

Fewer foods with a high glycemic index, like potatoes, white rice, and white bread

Less of sugary foods, including candy, cookies, cakes, and sweet drinks

You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low-glycemic index foods when you do.

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As with most things in life, moderation is key. Don't deprive yourself of everything, but be sensible about what your diabetic meal plan includes. I love to use pasta as an example here. The glycemic index of regular pasta is in the high end of the low range, making it "good". The problem is that a sensible portion of macaroni is about 1/2 cup or roughly 2 ounces of cooked macaroni.....

Have you ever had Sunday dinner in an Italian home? LOL

I know our disease sucks.... trust me. But we CAN have good food and that is why I've created this blog. Are all my recipes perfect from a diabetic's point of view? No, and I freely admit that, but I can promise you that I'm doing my best to provide healthy and fun recipes for everyone.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: 8 Types of Cooking Oils and When to Use Them

This article was originally published on Clover Health.

Cooking oil choices seem endless. Olive, canola, peanut, and more—learn which oils are the best for your health.

By Clover Health

A walk through the cooking oil section of grocery stores today can feel a little overwhelming. With dozens of choices, it can be difficult to determine which oils will have the best health benefits or fit your food prep needs. This overview can help you decide what to stock in your kitchen cabinet. 

Types of Cooking Oils and When to Use Them

Nutrition experts agree that everyone should avoid vegetable shortening and hard-stick margarine and only consume butter and lard in moderation if your doctor gives the OK. You can replace solid fats with a cooking oil that is suited to your style of cooking, tastes, and health goals. 

There are several factors to consider when choosing the best cooking oil, including how hot or how long you will be cooking the food and the smoke point of the oil. When heated to a high temperature, some oils can start to break down and create unhealthy compounds that can be harmful to your health. If oil begins to smoke in a pan, it’s a sign it is too hot and is starting to break down. 

Find out which oils stand up to heat and learn about different types of cooking oil fat content, taste, and more in the list below. 

Olive oil 

Extra-virgin olive oil has heart-healthy monounsaturated fats and anti-inflammatory properties that can lower LDL cholesterol. Because it’s not refined (exposed to high heat), extra-virgin olive oil is often considered the healthier type of olive oil. Regular or light olive oil has a higher smoke point and can be used for searing and pan-frying, but it has fewer antioxidants and is more processed than extra-virgin olive oil. Extra-virgin olive oil has a lower smoke point, so is better suited for making salad dressing, drizzling on pasta, or using with foods that are cooked at a low heat. 

Canola oil

Canola oil is low in saturated fats and can be heated to a range of 400 to 450 degrees. It also has a more subtle flavor than some of the other cooking oils. Canola oil contains plenty of healthy omega-3 fats. One downside to the oil is that it can start to taste or smell slightly fishy as it ages. Generally, canola oil lasts six months to a year after opening and about two years unopened. 

Peanut oil

Peanut oil is great for frying and stir-frying because it can withstand high heat before it starts to break down. It generally has a neutral or slightly nutty flavor. Peanut oil is also a good source of vitamin E and antioxidants as well as heart-healthy monounsaturated fats, but is best used in moderation.

Avocado oil

Like olive oil, avocado oil is high in monounsaturated fats, which are considered heart healthy. Avocado oil is ideal for baking because it has very little flavor. Refined avocado oil has a smoke point of 520 degrees (great for roasting veggies in the oven) and unrefined has a smoke point of 375 degrees. One other thing to consider: Avocado oil can be one of the more expensive oils.

Sunflower and safflower oil

Sunflower and safflower oil come in two versions: regular (traditional) or high oleic. The high-oleic versions are healthier because they include monounsaturated fats in addition to polyunsaturated fats. If you have regular sunflower or safflower oil, it’s best to only use it once in a while since it is high in omega-6 fatty acids, which may lead to inflammation, according to some studies.

Corn, soybean, and other vegetable oils

Vegetable oil is typically made up of corn or soybean oil, or a blend that may include canola, corn, soybean, cottonseed, or sunflower oil. While these oils are healthier than solid fats, they do not have the health benefits of monounsaturated fats that are found in olive, avocado, peanut, and canola oil. Because vegetable oils have a high smoke point, they work well for stir frying, roasting, or baking.

Coconut oil 

Coconut oil should be used in moderation because it has more saturated fats than many of the other plant oils above. While many people have praised the health benefits of medium chain triglycerides found in coconut oil, these fats are actually a low percentage of the oil. Coconut oil does have other beneficial uses and can make for a great moisturizer for skin and hair.

How to Use Cooking Oils

Once you’ve found your favorite oils, there are several different ways to use them. 

• Make your own salad dressings with extra-virgin olive oil. 
• Coat pans to prevent sticking. Be sure to select an oil that has a smoke point and matches your cooking method and heat level. Canola oil and avocado oil are good choices. 
• Substitute oil for butter in recipes. Canola oil and avocado oil are ideal for baking due to their subtle flavors and ability to withstand higher temperatures. Coconut oil can also be  used for baking.
• Stir fry or saute with oils that withstand higher heat, such as peanut, canola, sunflower, or avocado oils. 
• Drizzle extra-virgin olive oil over pasta or cooked vegetables.
• Use extra-virgin olive oil as a dip for breads, replacing butter or margarine. 

Want to see more articles like this? If you aren’t already subscribed to Clover Living magazine, subscribe for free here.

This article was medically reviewed by Dr. Kumar Dharmarajan.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Red Meat Consumption and Diabetes

As you may or may not know by now, on recommendation from my current cardiologist I have given up roughly 95% of my red meat intake. My labs have improved immensely, so I am glad I listened to him. My change was largely heart related, but in this article by scientists at Michigan State University research studies are showing that the type of meat as well as how it is prepared can have an affect on diabetes factors. No... I am not preaching. Instead I am sharing information I found to be intriguing enough to maybe benefit my fellow diabetics.

Red Meat Consumption and Your Risk of Diabetes

Laura Anderson, Michigan State University Extension - December 12, 2022

Cooking meat properly, along with substituting other proteins, can help to reduce your risk of type 2 diabetes.

For many, meat is considered a staple in the diet and may be the main dish with other foods added as sides. This is known typically as a “Western-based” diet. Meat provides our bodies with a good source of protein and can be prepared in a multitude of ways including baking, frying, grilling and broiling. With creativity, meat can take on many different flavors and textures from spicy and tangy to blackened and charred. But does meat consumption increase our risk for diabetes?

A study conducted in 2014 and published through the National Institute of Health (NIH), followed multiple cohorts of men and women for over two decades collecting data related to their consumption of meat, which included red meat, processed meat and chicken. There are several ways that meat consumption may contribute to diabetes. According to researchers, the nitrates and preservatives in processed meats can damage cells in the pancreas which are involved in insulin production. Red meat contains a high amount of “heme” iron, which can contribute to oxidative stress and inflammation. This study concluded that the consumption of meat is consistently associated with an increased risk of diabetes.

A recent study conducted in 2018, through the Harvard School of Public Health, found that the way red meats are cooked is consistent with the risk of diabetes in a person. Based on data from over 289,000 adults followed for 12 to 16 years, researchers found that there was 1.5 times more opportunity for type 2 diabetes when red meats, chicken and processed meats were eaten after being cooked at high temperatures. This high temperature cooking method is representative of charring the food through grilling and open-fire cooking. This was compared to people that ate meat cooked until lightly browned. The exact reason for the increase is unclear but researchers cite that the chemicals produced from charring could cause an inflammatory effect in the body affecting insulin production and usage. The fact that there was an increased risk of weight gain and obesity from eating foods cooked at high temperatures also may contribute to increase the diabetes risk.

Red meat is generally classified as meat with higher myoglobin levels and is mostly found in four-legged mammals like cattle, pig, lamb, horse and goat. Red meat generally contains higher levels of saturated fatty acids and cholesterol which contribute to cardiovascular disease.

Should you cut meat from your diet if I you are at risk or have type 2 diabetes? According to the American Diabetes Association, decreasing the amount of red meat and processed meat in your diet because of the higher saturated fat and salt amounts is recommended. Try to choose the leanest variety of these meats if you decide to consume them. Include poultry, fish and seafood and don’t forget about non-protein choices like dried beans. Remember, to read food labels for carbohydrate content. Incorporating physical activity on a regular basis is also a great choice to reduce the risk of and manage type 2 diabetes.

For more information on managing diabetes, visit MSU Extension's Diabetes website.

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464). 

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Vegetarian & Plant Based Eating

I'm not gonna lie... I'm not a huge fan of plant based eating as I firmly believe I was born a carnivore. I do, however, respect people's choices regarding healthy foods and I have even been known to embrace some vegetarian dishes as they cross my path. Since my audience is global, I thought I should do at least one Ramble on the subject.

To that end, here is a very good article originally published by Beth Israel Lahey Health's Joslin Diabetes Learning Center

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Vegetarian and Plant Based Eating

Joslin Education Team - March 29, 2022

A plant-based diet consists of mostly whole grains, fresh fruits and vegetables, legumes (pulses), unsalted nuts, and healthy oils such as olive oil or canola oil. Meat, fish, poultry, and other animal products are included but eaten less often and only in small portions. A vegetarian diet eliminates meat, fish, or poultry or any foods that contain animal protein. It includes whole grains, legumes (pulses), nuts, seeds, vegetables and fruits with or without the use of dairy products and eggs.

There are several different types of a vegetarian diet:

• Semi-vegetarian: Does not eat red meat(s), but occasionally eats fish or poultry and dairy products. Semi-vegetarians are often people who are making a transition to a vegetarian diet.
• Lacto-ovo vegetarian: Eats milk, dairy products and eggs but not meat, fish or poultry.
• Lacto-vegetarian: Eats milk and other dairy products but not meat, fish, poultry or eggs.
• Pescetarian: Eats a diet of fruits, vegetables, grains, legumes and includes fish. They may or may not eat eggs and dairy
• Vegan: Do not eat any animal products (meat, fish, poultry, eggs or dairy foods). A vegan eats only plant-based foods.
• Raw Vegan: Eats only plant foods; including vegetables, fruit, nuts and seeds, legumes (dried beans, peas, and lentils), and sprouted grains. The majority of the food is uncooked varying from 75% to 100%.

Can people with diabetes follow a vegetarian or plant-based diet?

Research shows the many benefits of omega-3 fatty acids. They may reduce the risk for cardiovascular disease, improve cognitive function and vision, and act as an anti-inflammatory agent in the body. The primary sources of omega-3 fatty acids in the diet are fish, organ meats, and DHA-enriched foods such as eggs. Based on these food sources, vegetarians may not get enough omega-3 fatty acids in their diet. Adding some plant-based omega-3 rich foods can help the vegetarian meets their needs.

What are the health benefits?

There are many reasons why people choose to follow a vegetarian or a plant-based diet, including financial reasons, ethical, environmental concerns and religious beliefs. Some people make the change for health reasons, as well. Vegetarian and plant-based eating may help reduce the risk of:

• Cancer
• Diabetes
• Heart disease
• High blood pressure
• Kidney disease
• Obesity

Yes. They can be higher in carbohydrates and lower in protein than meat-based diets, so glucose levels may be affected. As a result, your healthcare provider may need to change the amount or type of your diabetes medicine. Anyone interested in changing to vegetarian or plant-based eating, including people with diabetes, should work with a dietitian to make sure they are meeting their nutritional needs.

Is vegetarian/plant-based eating nutritionally adequate?

A well-planned vegetarian/plant-based diet can be healthful and nutritionally adequate. Keep in mind that the more restricted the diet, the greater the chance of a nutritional deficiency. Below are some considerations.

Protein:

Vegetarian/plant-based diet(s) can provide an adequate amount of protein as long as you eat a variety of foods and consume adequate protein sources. Protein is made up of amino acids, nine of which are called essential amino acids. Animal foods contain all of the essential amino acids, whereas plant foods are missing one or two. However, if you eat a variety of plant foods, you will get all nine essential amino acids.

Sources of Plant Protein:

Legumes (Pulses)

Legumes include dry beans, peas, and lentils. They are an excellent food to extend or replace meat. Legumes are low cost, high in nutritive value, and contribute iron, B vitamins, and fiber to your diet. They are not a complete protein, because they do not contain all of the essential amino acids the body needs. When combined with a variety of other plant-based foods throughout the week, legumes can become valuable protein sources in your diet. Legumes may be purchased dry or canned. Dry legumes tend to be less expensive

Dry Beans: Rich in protein, iron, calcium, phosphorus and potassium. There are many varieties of dry beans including black beans, garbanzo beans (also called chickpeas), kidney beans, lima beans, navy beans and pinto beans.

Dry Peas: Good sources of protein, iron, potassium and thiamin. They are green or yellow and can be purchased split or whole.

Lentils: They are rich in protein, iron, potassium, calcium and phosphorus. They are small disc-shaped legumes; they can be brown, yellow or red.

Soy Products: Soy products include tofu, soymilk, tempeh and other products. They are derived from soybeans, a rich source of plant-based protein. Protein in soybeans contains as much complete protein as meat and are a good source of B vitamins and essential fatty acids, including some omega-3s. Soy foods are typically low in unhealthy fats (saturated/trans) and are cholesterol-free. They also contain isoflavones which may help lower the risk of some chronic diseases.

Soybean: A legume, which is an excellent, inexpensive source of protein and iron. Soybeans can be eaten in their whole form and, but are also used to make a number of vegetarian substitutions for meat, dairy, and eggs.

Soy cheese: A cheese-like product made from soybeans. They come in a variety of flavors such as parmesan, mozzarella and cheddar. Not all soy cheeses are vegan; some contain the milk protein casein.

Soymilk: A milk-like product made from soybeans, with a similar amount of protein and less fat than cow’s milk. Not all soymilks are vegan as some contain the milk protein casein. Fortified soymilks have calcium and vitamin D added.

Tempeh: Made from fermented soybeans and other grains, tempeh is a replacement for meat.

Textured Soy Protein (TSP): Commonly used as a substitute for ground beef; TSP is derived from soy flour.

Tofu: Made from curdled soymilk and pressed into blocks. It can be used as a replacement for meat, eggs and cheese and can be eaten fresh or cooked in many different ways. Tofu is an excellent source of protein. Types and suggestions of how to use tofu:

• Extra-firm tofu: frying, roasting, grilling or marinating
• Firm tofu: stir-frying, boiling or use as a filling
• Soft tofu: pureeing
• Silken tofu: pureeing, simmering, egg substitution, used in vegan desserts and smoothies

Nuts and Seeds:

Nuts and seeds are some of the best plant sources of protein. They are rich in fiber, folic acid, potassium, antioxidants (vitamin E and selenium) and phytochemicals as well. Nuts are high in monounsaturated and polyunsaturated fatty acids, including omega 3 fatty acids. Because nuts and seeds are high in fat, portions should be limited.

• Tree nuts: Includes almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
• Seeds: Includes pumpkin, sesame, sunflower, chia and flaxseed.
• Nut Butters: Peanut butter is the most popular but other nuts and seeds make butter: sunflower, almond, cashew, hazelnut and soy.

Omega-3 Fatty Acids

Sources of Omega-3 foods:

• Flaxseed
• Chia seeds
• Hemp seeds
• Walnuts
• Canola oil
• Soy
• Some soymilks and breakfast bars

Iron:

Plant foods contain a different form of iron than animal foods, called non-heme iron. Non-heme iron is not as well absorbed as heme iron. Non-heme iron will be better absorbed if eaten along with foods that contain vitamin C, or by cooking foods in cast-iron pots and pans. The daily recommendation for iron intake is 1.8 times higher for vegetarians than those who eat meat. For most vegetarians, an iron supplement is recommended to help meet iron requirements.

Sources of iron:

• Bran flakes cereal Pumpkin seeds Instant oatmeal Dried beans/peas Fortified cereals Tofu
• Sea vegetables Textured vegetable protein

Sources of vitamin C:

• Cantaloupe 
• Strawberries
• Honeydew melon 
• Broccoli
• Citrus fruits 
• Green peppers
• Kiwi 
• Tomatoes
• Papaya 
• Brussels sprouts

Zinc:

As with iron, zinc is a mineral that is present in plant foods but better absorbed from animal sources. As a result, some vegetarians can have lower concentrations of zinc than non-vegetarian diets. Most vegetarians still have levels within the normal range. True zinc deficiencies are rare in Western civilizations. Including foods rich in zinc can help the vegetarian maintain adequate levels of zinc in their body. Like iron, zinc can be better absorbed when eaten in combination with vitamin C-rich foods. (See list above)

Sources of Zinc:

• Legumes
• Grains
• Cheese
• Nuts

Vitamin B-12:

Vitamin B-12 is found mainly in animal foods. Some plant foods contain vitamin B-12, but not in a usable form. A lacto-ovo or lacto-vegetarian diet will provide adequate amounts of vitamin B-12. Certain foods are fortified with vitamin B-12, such as some breakfast cereals, soymilk and meat substitutes. If you are a vegan, you must either make sure you eat these fortified foods, or take a B-12 supplement.

Sources of Vitamin B-12:

• Fortified cereals 
• Eggs
• Brewer’s yeast Milk and milk products
• Fortified meat substitutes 
• Fortified soy milk

Calcium:

A lacto-ovo vegetarian diet generally is adequate in calcium. A vegan diet tends to provide lower amounts of calcium, although, with careful planning, a vegan diet can supply enough calcium. Your dietitian may recommend a calcium supplement if you can’t meet your calcium needs through food sources.

Note: Calcium decreases the absorption of iron. If taking supplemental calcium or iron, take them at separate times of the day.

Sources of calcium:

• Milk and milk products 
• Legumes
• Fortified soy milk 
• Collard greens
• Tofu (made with calcium) 
• Turnip greens
• Fortified orange juice 
• Kale

Vitamin D:

Vegan diets may be low in vitamin D, since cow’s milk is the most common source of this vitamin. However, if you follow a vegan diet, you can get enough vitamin D from fortified cereals and fortified milk alternatives. Unprotected exposure to sunlight (hands and arms) for 15-20 minutes a day can also supply adequate vitamin D. Some people may need a vitamin D supplement. Your dietitian may recommend supplemental vitamin D if your diet is deficient and/or your vitamin D level is low.

Sources of vitamin D:

• Fortified cereals 
• Fortified soy milk
• Milk
• Sunlight

Getting started with vegetarian/plant-based meal planning

Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, dairy products and eggs.

Try gradually decreasing the amount of animal protein to allow time to adjust to a vegetarian/plant-based diet.

Substitute soy products (tofu, meat substitutes) and legumes for meat, poultry and fish.

If you use milk products and eggs, choose lower-fat versions of these foods, such as skim or 1% milk and yogurt, and egg whites or egg substitutes.

If you are following a vegan diet, be sure to include a regular source of vitamin B-12 in your diet along with a source of vitamin D if sun exposure is limited. Supplements are often required to meet nutrient needs.

Use fats sparingly; choose unsaturated fats, such as olive, canola and peanut oils, nuts and seeds, instead of saturated fats, such as butter, margarine and cream cheese.

Limit your intake of high-fat foods, such as cheeses, whole milk, nuts, seeds, avocados and oils, especially if you are trying to lose weight.

Be sure to count the carbohydrates in foods – many vegetarian diets can be very high in carbohydrates. Keep your carbohydrate intake consistent and read food labels carefully for their carbohydrate content.

It is important to monitor your glucose regularly if you are changing to a vegetarian diet/plant-based diet. Your diabetes medication or insulin dose may need to be adjusted, especially if you are eating more carbohydrates than before.

Vegetarian meal ideas

Below are some meal ideas to help get you started? Again, be sure to include a variety of foods in your eating plan.

• Breakfast: Whole-grain cereal and skim/1% fat or milk alternatives; whole-grain toast; bagels; English muffins; pancakes and waffles; fruit; eggs and egg substitutes; nonfat Greek yogurt; regular/low-fat cheeses; peanut and nut butter; tofu “cream cheese”; vegetarian/plant-based proteins “bacon” and “sausage”.
• Lunch/Supper: grilled cheese sandwich; hummus and vegetable sandwich; peanut butter and jelly sandwich; minestrone, bean, split pea and lentil soups; vegetable pizza; rice and beans; bean and vegetable burritos bowls; macaroni and cheese; vegetarian lasagna; stir-fry vegetables and tofu; “veggie/plant-based” burgers; vegetarian-style chili

Note: Many vegetarian and planted-based frozen products are not necessarily healthy choices. Some of the products can be high in calories and fat. Always read the nutrition facts to make sure the item is appropriate for your goals. 

Resources:

The Vegetarian Resource Group - https://www.vrg.org/
Eating Vegetarian - https://www.nutrition.gov/topics/basic-nutrition/eating-vegetarian
Vegetarian Times - https://www.vegetariantimes.com
Mark Bittman - https://www.markbittman.com/
PBS, Jazzy Vegetarian Cooking Show - http://www.pbs.org/food/shows/jazzy-vegetarian/
Forks over Knives - https://www.forksoverknives.com/
The Plant-Based Network - https://plantbasednetwork.com

Although this content is reviewed by Joslin Diabetes Center healthcare professionals, it is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Hail Hydrate!

I think we can all agree that hydration is needed to survive. Hydration is especially important for us diabetics so that our systems can operate at max efficiency... you know... that well oiled machine theory. ;-) 

A constant struggle for many seems to be just how much hydration we need on a daily basis. There are different schools of thought on quantities of daily water consumption, the main one pushing for 64 oz of water daily, regardless of gender and body weight. 

I have always questioned this one, because I just don't see a 125 lb person needing the same intake as someone at 250 lbs. Gender is probably another factor, but that's a topic for another day. 

I recently came across some research that purports drinking half your body weight equated to water ounces for daily consumption. For example, a person like me weighing 210 lbs would consume 105 ounces of liquid over the course of 24 hrs.

Three of these just about do the trick for me for one day.

Flavored seltzer is my beverage of choice because there are no sweeteners or salts. I may fill one or more of these with plain water and a squeeze of real lemon, too.

Seltzer may not be everyone's choice, and I get that. The idea is to find beverages that not only work for you, but that also work FOR you from a diabetic standpoint. In that search, I recommend steering clear of anything labeled "Sugar Free" that is instead loaded with artificial sweeteners.

To that end I would like to share with you two articles that provide good guidelines on how to structure good diabetic hydration. Enjoy!

THE BEST AND WORST DRINKS FOR DIABETES

By JENNIFER NADEL, MD

Dr. Jennifer Nadel is a board certified emergency medicine physician and received her medical degree from the George Washington University School of Medicine. She has worked in varied practice environments, including academic urban level-one trauma centers, community hospital emergency departments, skilled nursing facilities, telemedicine, EMS medical control, and flight medicine.

People who have type 2 diabetes need to be aware of how drinks can affect their blood sugar levels. Certain beverages can increase glucose. Luckily, there are plenty of tasty drinks that people living with diabetes can enjoy.

In this article, we’ll explore the best and worst drinks for diabetes and how to make the best choices for supporting balanced blood sugar.

Best Drinks for Diabetes

If you have type 2 diabetes, staying hydrated can help support healthy blood glucose levels. However, some beverages make it harder to control blood sugar. The following are the best drinks to enjoy if you have type 2 diabetes.

Water

Proper hydration is key for a number of essential bodily functions, including removing waste, transporting nutrients, and cell metabolism. And when it comes to hydration, water is the best drink option for everyone, including those who have type 2 diabetes.

Drinking enough water each day can help keep blood sugar levels balanced. While each person’s water requirement differs based on body weight and activity levels, the Institute of Medicine suggests the following daily water needs:

Adults assigned male at birth: 3.08 liters (about 13 cups)

Adults assigned female at birth: 2.13 liters (about 9 cups)

Your medical provider can share specific guidance on how many cups of water to aim for. If you dislike plain water, you can make it more appealing by:

Adding ice

Trying filtered water versus tap water

Infusing it with citrus or cucumber slices

Adding fresh herbs like mint or basil

Herbal Tea

Herbal teas can add flavor and variety to your daily fluid intake. Herbal teas do not contain calories or carbohydrates. Many contain beneficial compounds, like flavonoids, that can offer health benefits.

Herbal tea options include:

Peppermint

Chamomile

Ginger

Raspberry

Hibiscus

Rooibos

Remember: Adding honey or sugar to herbal tea will affect your blood sugar. If you do not like plain herbal tea, consider boosting the flavor with freshly squeezed lemon juice or a sugar-free sweetener.

Unsweetened Iced Tea

People who have type 2 diabetes can enjoy black and green teas. Research has found that green tea in particular is rich in flavonoids and may reduce the risk of type 2 diabetes.

If you want to add more flavor to unsweetened tea without adding sugar, try lemon or other fruit infusions.

Unsweetened Black Coffee

Caffeinated black coffee is not necessarily bad for blood sugar. Research has associated the unsweetened beverage with a reduced risk of type 2 diabetes and improved long-term management of blood sugar responses in the body. However, adding sugar or milk may disrupt blood sugar balance.

Sugar-Free Sparkling Water

Seltzer water or sparkling water can make daily hydration more interesting. Many brands and flavors of sparkling water contain no added sugar or sweeteners, making them a good option for supporting daily hydration. They are also a good swap for soda or other carbonated drinks.

When selecting sparkling water, read the labels. Look for beverages that contain no calories or added sugars or sweeteners. You can also add citrus slices and fruit infusions to sparkling water to create an even richer flavor.

Worst Drinks for Diabetes

When managing type 2 diabetes, some drinks are a lot worse than others for causing glucose problems.

Fruit Juice

While drinks that contain 100% juice may offer some nutritional value (such as vitamin C), it’s best to consume whole fruit. Fruit juice contains all the carbohydrates but little of the fiber that’s naturally found in fruit. This can lead to blood sugar spikes.

If you are going to drink fruit juice, choose one with no added sugars and limit your intake to a half-cup (4 ounces). You can also add a few tablespoons of 100% fruit juice to plain or sparkling water, which minimizes added sugars while giving some of the desired flavor.

Soda

Most people who are managing type 2 diabetes know that soda can be problematic. One 12-ounce sugar-sweetened soda drink can contain more than 40 grams of sugars and 150 calories. If someone consumes soda from a restaurant, the cup size is usually 16 or 20 ounces, which only increases the amount of sugars consumed.

While diet soda doesn’t contain sugar, research does not definitely rule out any association with diabetes. If you are going to occasionally consume soda, diet soda is better for blood sugar control. But water, sparkling water, herbal teas, and black coffee are the best beverage choices for people who have type 2 diabetes.

Sweet Tea

Unsweetened black or green tea are good options for people who have type 2 diabetes. However, sweet tea contains as much or more sugar than regular soda: A 20-ounce bottle contains about 55 grams. Sugar-sweetened beverages are associated with a higher risk for type 2 diabetes and more problems with controlling blood sugar levels.

Energy Drinks

Energy drinks are typically high in carbohydrates and sugars, which can lead to blood sugar disruptions. In some cases, people are accustomed to consuming 2-3 energy drinks per day, which can lead to significant increases in blood sugar levels, blood pressure, and body weight.

Alcohol

Alcohol can lead to problems controlling blood sugar because it initially may lead to a decrease in glucose levels, but eventually could contribute to insulin resistance or overall health issues that are associated with type 2 diabetes, like obesity, heart problems, or high blood pressure. Some alcohol beverages also contain added sugars. Additionally, some research has linked regular elevated intakes of alcohol with an increased risk for prediabetes.

The American Diabetes Association suggests that people who have type 2 diabetes consume limited amounts of alcohol. That means two drinks or less per day for people assigned male at birth, and one drink or less for people assigned female at birth. Your medical provider may recommend less than this, especially if you consume medication that could interact with alcohol or you have other health-related factors that may be worsened by alcohol intake.

Bottom Line

If you have type 2 diabetes, you do not only have to drink plain water. There are many flavorful options for healthy drinks. Avoiding beverages that contain added sugars is an important part of managing blood sugar.

K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

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This second article focuses on a favorite of mine... carbonated water. There are many carbonated beverages out there... some, like quite a few sparkling waters, are loaded with artificial sweeteners... Always read labels when you make your choices. :-)

Carbonated (Sparkling) Water: Good or Bad?

By Franziska Spritzler — Updated on February 24, 2023  at  Healthline.com

Many people question if this beverage may have a negative impact on your dental, digestive, or bone health. However, it’s often co nsidered to be a healthy way to stay hydrated.

Carbonated water is a refreshing beverage and good alternative to sugary soft drinks. However, some people are concerned that it may be bad for your health. This article takes a detailed look at the health effects of carbonated water.

What is carbonated water?

Carbonated water is water that has been infused with carbon dioxide gas under pressure. This produces a bubbly drink that’s also known as sparkling water, club soda, soda water, seltzer water, and fizzy water.

Apart from seltzer water, carbonated waters usually have salt added to improve their taste. Sometimes small amounts of other minerals are included. 

Natural sparkling mineral waters, such as Perrier and San Pellegrino, are different. These waters are captured from a mineral spring and tend to contain minerals and sulfur compounds. They are often carbonated as well.

Tonic water is a form of carbonated water that contains a bitter compound called quinine, along with sugar or high-fructose corn syrup.

SUMMARY

Carbonated water combines water and carbon dioxide under pressure. Sodium and other minerals are often added.

Carbonated water is acidic

Carbon dioxide and water react chemically to produce carbonic acid, a weak acid that’s been shown to stimulate the same nerve receptors in your mouth as mustard. This triggers a burning, prickly sensation that can be both irritating and enjoyable.

The pH of carbonated water is 3–4, which means it’s slightly acidic. However, drinking an acidic beverage like carbonated water does not make your body more acidic. Your kidneys and lungs remove excess carbon dioxide. This keeps your blood at a slightly alkaline pH of 7.35–7.45 regardless of what you eat or drink.

SUMMARY

Carbonated water is acidic, but your body should maintain a stable, slightly alkaline pH no matter what you consume.

Does it affect dental health?

One of the biggest concerns about sparkling water is its effect on teeth, as your enamel is directly exposed to acid.

There is very little research on this topic, but one study found that sparkling mineral water damaged enamel only slightly more than still water. Furthermore, mineral water was 100 times less damaging than a sugary soft drink.

In one study, carbonated beverages showed strong potential to destroy enamel — but only if they contained sugar. In fact, a non-carbonated sweet beverage (Gatorade) was more harmful than a carbonated sugar-free drink (Diet Coke) (Trusted Source).

Another study placed samples of tooth enamel in various beverages for up to 24 hours. The sugar-sweetened carbonated and non-carbonated beverages resulted in significantly greater enamel loss than their diet counterparts (5Trusted Source).

A review of several studies found that the combination of sugar and carbonation may lead to severe dental decay (6Trusted Source).

However, plain sparkling water appears to pose little risk to dental health. Only the sugary types are harmful (7Trusted Source).

If you’re concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.

SUMMARY

Sugar-sweetened carbonated beverages can erode tooth enamel, but plain carbonated water appears relatively harmless.

Does it affect digestion?

Carbonated water may benefit your digestive health in several ways.

Can improve swallowing ability

Studies suggest that sparkling water may improve swallowing ability in both young and older adults (8Trusted Source, 9Trusted Source, 10Trusted Source).

In one study, 16 healthy people were asked to repeatedly swallow different liquids. Carbonated water showed the strongest ability to stimulate the nerves responsible for swallowing (9Trusted Source).

Another study showed that the combination of cold temperature and carbonation strengthened these beneficial effects (10Trusted Source).

In a study in 72 people who felt a persistent need to clear their throats, drinking ice-cold carbonated water led to improvements in 63% of participants. Those with the most frequent, severe symptoms experienced the greatest relief (11Trusted Source).

May increase feelings of fullness

Carbonated water may also extend feelings of fullness after meals to a greater extent than plain water.

Sparkling water may help food remain in your stomach longer, which can trigger a greater sensation of fullness (12Trusted Source).

In a controlled study in 19 healthy young women, fullness scores were higher after the participants drank 8 ounces (250 ml) of soda water, compared with after drinking still water (13Trusted Source).

However, larger studies are needed to confirm these results.

May help relieve constipation

People who experience constipation may find that drinking sparkling water helps relieve their symptoms.

In a 2-week study in 40 older individuals who had experienced a stroke, average bowel movement frequency nearly doubled in the group that drank carbonated water, compared with the group that drank tap water.

What’s more, participants reported a 58% decrease in constipation symptoms (14Trusted Source).

There’s also evidence that sparkling water may improve other symptoms of indigestion, including stomach pain.

One controlled study examined 21 people with chronic digestive issues. After 15 days, those who drank carbonated water experienced significant improvements in digestive symptoms, constipation, and gallbladder emptying (15Trusted Source).

SUMMARY

Carbonated water has benefits for digestion. It may improve swallowing, increase feelings of fullness, and reduce constipation.

Does carbonated water affect bone health?

Many people believe that carbonated beverages are bad for bones because of their high acid content. However, research suggests the carbonation isn’t to blame.

A large observational study in over 2,500 people found that cola was the only beverage associated with significantly lower bone mineral density. Carbonated water appeared to have no effect on bone health (16Trusted Source).

Unlike carbonated water and clear soda, cola drinks contain a lot of phosphorus.

The researchers proposed that the cola drinkers may have been consuming too much phosphorus and insufficient calcium, providing a potential risk factor for bone loss.

In another study, teen girls who consumed carbonated drinks were found to have lower bone mineral density. This was attributed to beverages that replaced milk in their diet, resulting in inadequate calcium intake (17Trusted Source).

In a controlled study in 18 postmenopausal women, drinking 34 ounces (1 liter) of sodium-rich sparkling water daily for 8 weeks led to better calcium retention than drinking plain mineral water (18Trusted Source).

Additionally, no negative effects on bone health were observed in the sparkling water group.

Animal research suggests carbonated water may even improve bone health.

Supplementing hens’ diets with carbonated water for 6 weeks led to increased leg bone strength compared with tap water (19Trusted Source).

SUMMARY

Drinking carbonated cola drinks may harm bone health, but plain sparkling water appears to have a neutral or positive effect.

Does it affect heart health?

Research suggests carbonated water may improve heart health, although the evidence is very limited.

One study in 18 postmenopausal women showed that drinking sodium-rich carbonated water decreased LDL (bad) cholesterol, inflammatory markers, and blood sugar.

What’s more, they also experienced an increase in HDL (good) cholesterol (20Trusted Source).

Additionally, the estimated risk of developing heart disease within 10 years was 35% lower among those drinking carbonated water than those drinking the control water.

However, since this was only one small study, significantly more research is needed before any conclusions can be reached.

SUMMARY

Carbonated water may have beneficial effects on your cholesterol, inflammation, and blood sugar levels, potentially reducing your risk of heart disease. However, more studies are necessary.

The bottom line

No evidence suggests that carbonated or sparkling water is bad for you.

It’s not that harmful to dental health, and it seems to have no effect on bone health.

Interestingly, a carbonated drink may even enhance digestion by improving swallowing ability and reducing constipation.

It’s also a calorie-free beverage that causes a pleasurable bubbly sensation. Many people prefer it over still water.

There’s no reason to give up this beverage if you enjoy it. In fact, it may even improve your overall health.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R