Weekend Ramble: Cream & Diabetes... What's the Deal?

In my journey with diabetes I have done a lot of reading. Much of my background comes from cookbooks and countless hours spent in my kitchen, but by and large, Google has been my guiding light. People need to understand that almost any question they have on any topic can be answered instantly by their search engine. Google is the biggest library on the planet... Period.

Every so often I run across a topic in groups that intrigues me and I go and do my own research. Today I'm sharing with you an article that sets the record straight on heavy cream. There is a ton of information on the Net supporting Dr Jedha's research, but I just liked her and her team's style on Diabetes Meal Plans. Enjoy!

Cream for Diabetes: Setting the Nutrition Record Straight
➢ BY DR JEDHA & DMP NUTRITIONISTS

What ingredient do a hearty green bean casserole, a rich chocolate cake, and spicy pumpkin latte all have in common?

You may have guessed the answer…it’s cream!

When it comes to adding body and flavor to a variety of different foods, cream really makes the world go round. However, this high-fat dairy product has been controversial as the “low carb vs low fat” war rages on in the diabetes community, but we’re here to set the record straight and share the most recent research on cream.

Now let’s dig in…

What is Cream?

Cream is a dairy product loved for its richness and…well, its creaminess as the name implies. It is produced by isolating the highest fat containing layer from milk, which gives it a different mouthfeel compared to milk.

Cream is a food familiar to many, often a splash thrown into coffee or the base of a thick, creamy custard dessert. Then of course, you have things such as butter, sour cream and créme fraîche to contend with, which are all made from cream.

If you’ve read our other articles on dairy, you know most dairy is a good choice for someone trying to lower blood sugar and A1c. If you choose correctly, dairy is relatively low in carbs and contains beneficial protein, vitamins, and minerals.

But what about cream? Is higher fat dairy okay to include in a healthy diet?

Being that cream pops up so frequently in many recipes, it seems like an important question to answer.

Cream Nutrition Facts  

Because of the way it is made, it’s true that cream contains more fat than regular milk, but interestingly cream contains less sugar (lactose).

The exact amount of fat can vary depending on whether you’re using heavy whipping cream, light whipping cream, or half and half, and interestingly it also depends on what country you’re in.  

In general, a half cup of heavy whipping cream contains around 400 calories, 3 grams carbs, 3 gram of protein and 40 grams of fat.

Like other dairy products, cream contains vitamins and minerals such as calcium, phosphorus and vitamin D.

We already mentioned that cream can be used to make things like butter, sour cream, créme fraîche, cream cheese and whipped cream, so let’s explore how all of these items compare in terms of nutrition.

A Bit About Saturated Fat

The most controversial thing about dairy is the saturated fat content.

Saturated fat has historically been deemed the type of fat that clogs your arteries. Examples of foods that contain saturated fat include red meat, eggs, butter and of course, cream.

For years a low fat diet has been the default treatment for diabetes. This means eliminating things like butter and cream has been commonplace. 

However, in recent years more research has come to surface that tells us that eliminating saturated fat is not necessary, and in fact, consuming saturated fat from dairy does not appear to increase your risk of disease, including heart disease.  

Interestingly, research suggests heart disease risk increases when you consume a lot of processed foods. Primarily it’s the pro-inflammatory trans fats and other highly processed fats that are responsible for the development of inflammation and cardiovascular diseases. And in terms of cholesterol, eating fat does not necessarily clog arteries – this is a myth. The build up of cholesterol is promoted via inflammation in the vessels.

So.. does that mean cream is okay for someone with diabetes or prediabetes?

Yes. But let’s explore some research to confirm this.

 

Research on Cream and Diabetes

A 2017 meta-analysis compared diabetes and prediabetes risk with specific subgroups of dairy products. Researchers found that higher high fat dairy intake (cream) was associated with a 63% lower risk of type 2 diabetes, and it was determined neither cheese, cream, or butter were associated with prediabetes.

Ericsson and colleagues found similar results when they studied nearly 27,000 adults and concluded that consuming more high-fat dairy products decreased risk of diabetes, while low-fat dairy showed an increased risk. It was noted that particularly cream, yogurt, and cheese helped decrease risk of diabetes.

Another large analysis reviewed 9 studies concerning another type of full fat dairy: butter. In this review, butter consumption was not associated with an increased risk of cardiovascular disease, stroke or coronary heart disease, and in fact butter intake was associated with a lower risk of developing diabetes.

Other studies have suggested that dairy, including cream, can have a blood sugar-lowering effect when dairy is consumed prior to a meal. It is thought that whey protein may play a role in insulin secretion.

Interestingly, research has also shown that the consumption of high fat dairy, such as butter, whole milk and whipping cream, actually decreases the risk of central obesity. Whereas those who consumed more low fat dairy were found to have increased risk of developing central obesity.

Other studies have found similar results, supporting the conclusion that high fat dairy is not related with obesity risk.

Some may have a hard time understanding how eating fat reduces risk of obesity, but consider this study in which type 2 diabetics were prescribed a low-carbohydrate, high-protein, high-fat diet. Within 14 days of following a low carb, high fat diet participants achieved spontaneous reduction in calorie intake to a level appropriate to their height.

This is because one purpose of fat is to help keep you full (satiated). Including fat in each meal can actually keep you feel more satisfied and cause you to avoid overeating. Awesome news!

Finally, researchers have compared the effect full fat dairy versus low fat dairy had on inflammatory markers in overweight adults.

Studies have found that full fat dairy led to a better metabolic profile whereas the low fat dairy tended to produce higher levels of these inflammatory markers which may in-turn increase the risk of cardiovascular disease.

These researchers noted that the best inflammatory profile was observed after consuming full-fat fermented dairy, which of course would contain beneficial probiotics.

And just as was the case for lowering diabetes risk and obesity risk, full fat dairy has been shown to improve cardiovascular health. Specifically, higher intakes of whole milk, yogurt, and cheese were associated with better cardiovascular function.

Conclusion: Cream for Diabetes: Is it Okay?

The concept of fat clogging our arteries and leading to ill health has been disproven in many scientific studies. Therefore, there is no need to fear cream; whether you enjoy a splash in your coffee in the morning, or enjoy making creamy low carb desserts you can continue to do some with some peace of mind.

Cream is a low carb choice and works great for adding body and a smooth texture to soups, creamy sauces, or rich casseroles.  Just remember that cream is higher in calories, and while it’s never necessary to count calories on a low carb diet, we would encourage you to be aware if you are struggling to lose weight.

Also keep in mind that higher fat diets do not pair well with high carb diets. It is normal to increase fat intake when reducing carbs, but to keep both high carbs and higher fat in the diet does not work. For better blood sugar control, choosing healthy natural fats of all kinds is a good choice.

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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: Time to Talk About Thyme

I find it so interesting to find real health benefits in foods we commonly use already. Granted, thyme is not going to cure your diabetes, but it IS good for you and will add flavor to your diabetic friendly dishes. Full credit for this article goes to the American Diabetes Association where I found it posted in their Diabetes Food Hub. Enjoy!

It’s Time to Talk About Thyme

by Emily Weeks, RDN, LD

It’s time to talk about the benefits of thyme and why you should be using this aromatic herb in your diabetes-friendly cooking. Beyond its enticing fragrance, thyme offers a wealth of health benefits, making it a wonderful addition to meals for individuals managing diabetes. In this article, we'll delve into the nutritional benefits of thyme, how to use and store it, and offer a few tasty diabetes-friendly recipes that you can try tonight!

About Thyme

Thyme is an herb from the mint family and a staple ingredient in kitchens around the world—with small, fragrant leaves that are typically green-gray in color. It thrives in sunny and dry conditions and can be grown both outdoors in gardens and indoors in pots.

How to Pick and Store Thyme

When shopping for thyme, look for fresh, vibrant sprigs with intact leaves and a strong smell. To maximize thyme's shelf life, wrap fresh sprigs in a damp paper towel and store them in a plastic bag in the refrigerator. This helps maintain the herb's moisture and aroma for up to a week.
 
Alternatively, you can dry thyme by hanging it in a well-ventilated area. Once dried, store it in an airtight container away from direct sunlight, where it can retain its flavor and fragrance for several months. You can also find dried thyme in spice aisles, which is a convenient option for year-round use.

The Nutritional Benefits of Thyme

Since it is typically used in small amounts to garnish and add flavor to dishes, thyme can contribute small amounts of certain essential nutrients like vitamin C, vitamin A, potassium, and magnesium to your eating plan.
 
Thyme contains several antioxidants, including thymol and rosmarinic acid. These compounds have been shown to have anti-inflammatory and antimicrobial properties.

How to Use Thyme in Your Cooking

Thyme offers a pleasant, slightly sweet, earthy taste with subtle hints of mint and lemon that enhances the flavor of dishes. It pairs well with various meats, including poultry, beef, lamb, and fish. Sprinkle some fresh or dried thyme leaves over roasted vegetables or incorporate them into marinades, soups, stews, and sauces for a delightful aromatic touch. A serving of thyme is two tablespoons when fresh or one teaspoon when dried.
 
Thyme also pairs well with other herbs such as rosemary, oregano, and parsley. Mix and match these herbs to boost the flavor of your dishes. Whether you're preparing a hearty roast, a fragrant soup, or a light salad, thyme can be your trusted companion in the kitchen to add depth and aroma to your dishes.

Diabetes-friendly recipes featuring thyme:

Sautéed Thyme Mushrooms

Bursting with flavor and seasoned to perfection, these mushrooms are a tasty addition to any meal.

Lemon Thyme Shrimp Stir Fry with Cauliflower Rice
This tasty Lemon Thyme Shrimp Stir-Fry uses diabetes-friendly ingredients like cauliflower rice and fresh herbs to ensure your dinner won’t spike your blood glucose (blood sugar) levels.

 Roasted Pork Tenderloin with Thyme and Balsamic Roasted Grapes
Infused with aromatic thyme and garlic marinade, the tender pork is a flavor-packed masterpiece. 

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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: Is Allulose the Perfect Sweetener?

Here's a new and improved sweetener written up by Elizabeth Traxler, MS, RDN, LD. on the blog by University Hospitals. Could this be a dream-come-true for people with diabetes?

I started using Allulose at the beginning of October 2024 and initially I was quite pleased with it. I need my cawfee to be a little sweet, and the fact that Allulose is a sweetener that is not metabolized like sugar or things like Splenda appealed to me.

As you'll read in the article, Allulose is not cheap, but it does work well for many people. My labs showed a positive reaction to its use, but I, unfortunately, was one of those who developed side effects after a few months of using this sweetener, so I stopped.

Long story short... I do believe its good stuff and worth a try.

Is Allulose the Perfect Sweetener?

March 06, 2024

If you’ve been wishing for a better tasting low-calorie sweetener, allulose might be the answer. This recently FDA-approved sugar substitute boasts a lot of positives. But before adding it to your coffee, it’s important to get the whole picture.

“Allulose is a new option in the list of safe alternatives to sugar,” says University Hospitals registered dietitian Elizabeth Traxler, MS, RDN, LD. “Like many sugar substitutes, allulose is low calorie and doesn’t raise insulin or blood sugar levels, so it can be helpful for weight management and diabetes. The thing that sets allulose apart is it has a texture and flavor similar to table sugar and it doesn’t seem to give the strong aftertaste that is often associated with most low-calorie sugar substitutes.”

What is Allulose?

Allulose is a sugar found naturally in raisins, figs, maple syrup, molasses and wheat. Allulose is commercially produced by heating the sugar molecule fructose and changing its chemical form. The resulting sweetener is available granulated like sugar or in liquid form. You can find it online, but you won’t find it on most store shelves or in many low-calorie foods or beverages – at least not yet.

Allulose and the Body

The body responds to allulose differently than it does to table sugar. Allulose is quickly absorbed and excreted, but isn’t metabolized by the body. Because it isn’t metabolized, allulose doesn’t increase insulin or blood sugar levels, isn’t stored as fat and won’t promote weight gain like sugar does.

The “Sweet” News about Allulose

Sweet and tasty. Allulose is about 70 percent as sweet as sugar and tastes a lot like sugar, with little or no aftertaste. That means you can truly enjoy it as a sugar substitute, including for baking.

Low calorie. Allulose has about one-tenth of the calories in sugar. It contains approximately 1.6 calories per teaspoon compared to 16 calories in 1 teaspoon of sugar.

Safe. Allulose has received the “Generally Recognized as Safe” approval from the Food and Drug Administration (FDA).

No tooth decay. Unlike sugar, and like some other sugar substitutes, allulose isn’t metabolized in the mouth, so it doesn’t contribute to tooth decay.

Doesn’t raise insulin and blood sugar levels. Allulose doesn’t raise insulin or blood sugar levels, which makes it an appropriate choice for individuals with diabetes. But the benefits may go far beyond that.

“A few studies have shown that if a certain amount of allulose is consumed with other carbohydrates, there may be a lower blood sugar spike than what is typical for that food on its own. And studies conducted with rats demonstrated that allulose may enhance the body’s sensitivity to insulin, which is important for blood sugar regulation,” says Traxler.

The Drawbacks of Allulose

Side effects. At this point, there aren’t many human studies to show how much allulose may be harmful. While not many side effects have been identified, it’s possible that when consumed in higher amounts, allulose may cause GI upset due to its poor absorption. In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.

Price. The product is new, has to be commercially produced and has a lot of positive qualities that put it in high demand. That all adds up to a high price. Compared to other sweeteners, allulose is the most expensive. Allulose is almost five times the price of table sugar, more than twice the price of Sweet’N Low, and about 30 percent more expensive than Truvia and Equal.

“If you can afford the cost, allulose has a lot in the plus column. It provides another safe option for adding sweetness without sugar or calories. It may be especially appealing due to its potential to support weight loss and blood sugar management. However, like any other sugar substitute available, we should consume it in moderation as more research is needed to assess its health impact over time,” says Traxler.

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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: Life Moments...

One of my most favorite quotes is:

"Some people feel the rain. Others just get wet."

                                             Roger Miller

To really understand the beauty in that line, please watch as
this little girl experiences rain for the very first time:

https://vimeo.com/84802749

Feeling better about life yet? GOOD!
Now keep that smile going... EVERY DAY!

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

Blessed be… and happy cooking!

                                                            Chef Michael R

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. 

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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