Weekend Ramble: What Your Friends With Diabetes Want You to Know

This weekend is a little different. Beth Axtell at WebMD put together this article that is designed to help your friends interact better with you as a person with diabetes. Most people just don't know enough about our disease and may very well be misinformed. Share this article with your family and friends and talk to them. Discuss the parameters of how the disease does... and does not... affect you so that our relationships can continue normally and without stigmas.

What Your Friends With Diabetes Want You to Know

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

 Written by Beth Axtell

 

Blame and Shame Aren’t Helpful

Skinny people can get diabetes, too. Sure, lifestyle plays a big role, but so do genes and ethnic background. Type 2 diabetes is about the body not making enough insulin and not properly using what it does make. There are things your friend can do to improve their diabetes, but the blame game doesn’t help. It’s better to help with problem solving.

This Disease Is Expensive

Between doctor visits, testing supplies, and medications, care for diabetes is very pricey. One recent study found that people with diabetes spend nearly three times more for deductibles, copayments, and coinsurance than those without diabetes.

There Are Ups and Downs

Even when your friend is doing everything right -- counting carbs, planning meals, going for daily walks -- sometimes their diabetes is out of control. Stress and hormones can mess with blood sugar.

The disease is also progressive. What once worked may not do the job anymore. Damage to your friend’s pancreas can get worse over time. That can give them less insulin to work with. Many times, people with the disease need more medicine as time goes on.

Encouragement and Support Are Critical

Instead of pointing out shortcomings, encourage and praise your friend when you see them make a healthy choice. Tell them that cauliflower-crust pizza looks delicious. Invite them out for a walk or a bike ride. Work with your friend to tweak a favorite recipe so it fits in their meal plans. Offer to drive them to the doctor or to help create a weekly meal plan.

Keep Those Invites Coming

Just because your friend has diabetes doesn’t mean they can’t do things with you. They may need to plan ahead and make a few adjustments, but they can still attend parties, go to amusement parks and restaurants, go hiking, camping, dancing, or participate in countless other things.

Look for Signs of Low Blood Sugar

Your friend may not always realize when theirs gets too low. That can make thoughts foggy. If your friend seems tired, weak, shaky, dizzy, sweaty, or irritable, suggest that they check their blood sugar. You may even want to ask if you can bring them some juice.

Stop Talking About Cures

Resist the urge to tell your friend about the latest miracle cure you read about. Sticking to their diet plan, losing weight, and exercising will help control their blood sugar. But their diabetes won’t go away completely.

One Piece of Candy Won’t Kill Me

Don’t get judgmental on them or freak out. As long as they plan for their sweets as part of a healthy meal plan or combine them with exercise, your friend can have a little dessert. Sweets are no more forbidden for them than they are for you. They just have to have a small portion and make sure they account for the carbs.

My Foot Pain Can Be Terrible

Sometimes the foot pain with diabetes is so bad that people can barely walk. This can really make it hard for people with the disease to get the exercise they need. Over time, diabetes can result in nerve damage called diabetic neuropathy. It causes burning, tingling, and stabbing pains. Some days the pain makes it hard to function at all. Eventually, neuropathy can also make them lose feeling in their feet. 

Don’t Be All Doom and Gloom

Yes, your friend knows some people with diabetes lose their eyesight, or have a foot amputated, or need dialysis. But they don’t need to be reminded of it. These are worst-case scenarios that are much more likely to happen to people who don’t manage their diabetes well.

If your friend works hard to control their blood glucose levels, checks their feet every day, and goes to the eye doctor every year, they can help prevent these and other complications.

Diabetes Has Lots of Hidden Effects

Diabetes can affect every part of your friend’s body, especially if they don’t keep tight control of their blood sugar.

Daily symptoms can include fatigue, thirst, hunger, needing to pee a lot, and mood swings. Possible long-term effects include heart disease, stroke, kidney disease, nerve pain, numbness, sexual dysfunction, non-healing wounds, dental problems, vomiting, diarrhea, and depression.

Changing Habits Is a Struggle

People with diabetes have to change decades-long habits. Exchanging unhealthy routines for healthy ones requires constant attention. Your friend probably has to think about it and make conscious decisions all day. Sometimes, they’ll slip up, but they can always start working at it again.

Managing Diabetes Is a Big Job

All this can be complicated, time-consuming, and exhausting. On top of the regular responsibilities of life, your friend:

• Checks and treats their blood sugars
• Counts their carbs
• Plans their meals
• Exercises
• Takes medicines
• Checks and gives added care to their feet
• Keeps up with doctor and dietitian appointments

It’s a constant balancing act.

Sometimes, a Vent Helps

Your friend can get frustrated, tired, and overwhelmed. There comes a point when they need to let it out. They just need you to listen. Don’t take on their problems or try to solve them. After they’re through, help them reframe their thoughts. Then, talk through some solutions.

I’m Still Me

Diabetes doesn’t define your friend. The person they are now is no different from the person they were before they were told they had diabetes. Some of their behaviors and habits may have changed -- for the better. They aren’t their disease. They aren’t “diabetic.” They’re a person with diabetes.

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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: The Best Exercises If You Have Diabetes

Let's be honest... nobody enjoys exercise. Ok some people do but for the most part we diabetics are not the biggest fans. We're not young bucks anymore and may have a few extra pounds we're ashamed of on some level. If you're anything like me, I despise the whole gym scene. The smell alone tends to turn me around at the door. Now... we all KNOW that exercise will help us with our diabetes, so let's explore these low impact exercises that can actually be fun. My absolute favorite is walking. Carolyn and I have found many many trails of varying levels right in our own backyard. All you need to do is Google "Hiking trails near me" and let the internet find things that may very well surprise you! :-) 

Meanwhile... check out this neat list assembled by the good folks at WebMD.com

The Best Exercises If You Have Diabetes

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

Fighting Diabetes? Do It Actively

Exercise is good for pretty much everyone. It’s especially important if you have diabetes. Workouts can do all kinds of things for you, like lower your blood sugar and blood pressure, boost your energy, and help you sleep better. If physical, high-impact exercises aren’t for you, there are plenty of other options.

Walk

It’s a simple way to get exercise and fresh air. It can lower your stress, too. A brisk stroll of 30 minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy to get started: Take Fido around the neighborhood or walk to the store instead of driving. Once you’ve made it a habit, it can be rewarding -- and motivating -- to track your steps and your progress.

Dance

This can be a fun way to get your exercise. Just shake your groove thing for 25 minutes, 3 days a week to help your heart, lower your blood sugar, ease stress levels, and burn calories. You don’t need a partner to get started, either. A chair can be good support if you need it.

Swim

This is one aerobic exercise that doesn’t strain your joints like other ones can. It also lets you work muscles in your upper and lower body at the same time. Hitting the water is also good for your heart. It can also lower cholesterol and help you burn serious calories. If a lifeguard is on duty, let them know you have diabetes.

Bike

Fighting diabetes can be as easy as riding a bicycle. Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times a week can get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.

Climb Stairs

This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes. Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.

Strength Training

You do this with free weights or resistance bands. It can lower your blood sugar and help make your muscles and bones stronger. You get the most out of it if you do it twice a week -- in addition to your aerobic stuff.  You can do many of these exercises at home, like:

• Lifting canned goods or water bottles
• Push-ups
• Sit-ups
• Squats
• Lunges

Gardening

If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.

Yoga

It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can also help with balance. The motions, poses, and focus on breathing may also ease stress and help build muscle. That can keep your blood sugar levels more stable.

Tai Chi

This ancient Chinese art uses slow, controlled movements -- along with visualization and deep breathing -- to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress level. It may also help prevent nerve damage in your feet.

How Much Is Enough?

At least 30 minutes of aerobic activity 5 days a week can help the insulin in your body work better. We’re talking exercise that gets your heart and lungs going and kicks your blood flow into a higher gear. If you haven’t been active in a while, start with 5 to 10 minutes a day and build up over time.  Talk with your doctor before you start.

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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: Smoking and Diabetes

This topic is something very personal and literally a revelation to me, as I never knew there was a connection until August 28, 2024 when an article on WebMD caught my eye.

You see, I was a smoker for 26 years and quit on September 12, 1997. My primary reason for quitting was to make sure my boys grew up with their Dad alive. My own father died of his third heart attack at age 52. 

Smoking cessation became an integral part of my life for many years as a member of an online support group which eventually lead me to become a quit coach for almost a decade. In 2000 I wrote a book titled:

Don't Quit Smoking Alone!

Help & Encouragement from the Trenches of an Online Support Group

The book is available as a free read... click here :-)  Thousands have benefitted from perusing the topics covered in the book that focuses on the long-term maintenance of a successful quit. Have a look if you are a smoker or even former smoker.

Okay... let's get to this week's Ramble! If you are like me and were not aware of the connection between smoking and type 2  diabetes until now, my hope is that this article and my free book will help you move forward with your quit. 

Smoking and Diabetes

Medically Reviewed by Michael Dansinger, MD on June 15, 2024

Written by Keri Wiginton for WebMD.com

If you smoke, you’re more likely to get type 2 diabetes (T2D). In fact, your chances go up by 30%-40% when compared to someone who doesn’t smoke. If you already have diabetes, smoking can make it harder to control your blood sugar. It can also worsen other health problems.

One of the best things you can do for your health is to give up smoking. But it can be hard to stop on your own. That’s why it’s important to get support from friends, family, or online communities. You should also bring it up with your doctor. They have treatments that can help you quit.

How Can Smoking Lead to Diabetes?

Studies show nicotine, the active chemical in cigarettes, can raise your blood sugar. It can also hurt your body in many diabetes-related ways. You may get:

Insulin resistance: Nicotine makes it harder for your cells to respond to insulin. That’s the hormone that helps your body use the sugar in your blood. You’ll end up with higher glucose levels.

Inflammation: Chemicals in cigarettes hurt your cells. This can lead to inflammation. That’s when your body tries to heal itself. This kind of damage makes it harder for your body to use insulin the right way.

Belly fat: If you’re a heavy smoker, you may gain more weight around your midsection. Even if you’re not overweight, this central fat can raise your chances of insulin resistance and T2D.

Other health problems: Your “bad” LDL cholesterol can go up. At the same time, your “good” HDL cholesterol goes down. Smoking also raises your triglycerides. Those are a kind of fat found in your blood. High cholesterol and triglycerides have a link to T2D.

Smoking if You Have Diabetes

Nicotine makes it harder to control your blood sugar. If you use insulin, you may need to take more of it than someone who doesn’t smoke. Smoking paired with unmanaged diabetes can also speed up damage to your whole body. That’s because your big and little blood vessels get hurt.

Compared to someone with diabetes who doesn’t smoke, you’ll have an even greater chance of:

• Heart disease
• Eye problems
• Stroke
• Kidney failure 
• Nerve damage (neuropathy)
• Erectile dysfunction

 

Smoking and Sleep

Studies show smokers don’t get as much quality sleep. There’s a link between a lack of this restorative deep sleep and T2D. Part of the problem is that nicotine is a stimulant. That means it can keep you awake. But you may also have sleep problems as the chemicals leave your body at night. That’s called withdrawal.

On the flip side, you may find it hard to fall or stay asleep when you first quit smoking. If that happens to you, talk to your doctor. They can help you find ways to get a good night’s rest.

Does Smoking Cause Diabetes?

There’s a really strong connection between cigarette smoking and T2D. Many studies point to a cause-effect relationship. But some experts believe that it’s hard to say for sure that smoking alone causes diabetes. That’s because there are a lot of other things at play.

Some other drivers of T2D include:

• Stress
• Obesity
• A family history of diabetes
• A lack of exercise
• Health problems, like high blood pressure

 

Quitting Can Help

Your blood sugar may go up when you first stop smoking. This might happen because of post-quit weight gain. But experts aren’t sure if added pounds are totally to blame. Either way, you should stick with it. The longer you go without cigarettes, the better your insulin resistance will get.

If you don’t already have T2D, you may be more likely to get it when you first stop smoking. Your chances are highest the first 2 years after you quit. But if you abstain for 10-12 years, your chances are more like someone who’s never smoked.

If you’re finding it hard to quit, talk to your health care team. Your doctor may suggest a mix of treatment. That might include:

• Counseling
• Nicotine replacement therapy
• Mindfulness training for smoking cessation (MTS)
• Antidepressant (bupropion)
• Chantix, an oral medication that blocks nicotine receptors and eases symptoms of withdrawal
• Treatments for insomnia

You can also search for apps to help you quit, or you can call 800-Quit NOW (800-784-8669). Some online resources you can turn to include:

• Smokefree.gov
• American Cancer Society
• American Heart Association
• American Lung Association

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

Blessed be… and happy cooking!

Weekend Ramble: 6 Protein Mistakes You’re Making And How To Fix Them

Are you eating enough protein at breakfast? Most people aren’t.

By Anahad O’Connor - Writer for The Washington Post

Optimizing your protein intake can be tricky. It’s not just how much protein you eat that matters, but when you eat it, and the foods that you get it from. You may even have higher protein needs than you think depending on your overall health, your age, your activity levels and other factors.

Protein makes up our muscles, vital organs and skin cells, and it influences our metabolism, appetite and immune system. While our bodies can make some amino acids, which are the building blocks of protein, others we can only get from eating certain foods.

“We store carbohydrates, we store fat, but we don’t store protein — so we do need to eat it every day,” said Anne Kozil, a registered dietitian nutritionist in the food science and human nutrition department at Colorado State University. “If we consume too little protein for too long then we resort to consuming our muscle mass as a protein source, which you don’t want to do.”

We spoke to experts and analyzed studies to identify common protein pitfalls. Here are six of the biggest mistakes that people make when it comes to eating protein.

1: Not eating enough protein at breakfast

Think about your daily meals. Are you getting most of your protein at dinner? It’s common for people to eat relatively little protein at breakfast, slightly more protein at lunch, and then a high-protein meal for dinner, Kozil said.

Some studies estimate that Americans on average get about half their total daily protein intake at dinner alone.

That is in part because chicken, burgers, steak and other protein-rich foods are dinnertime staples. But many popular breakfast foods — such as bagels, cereals, breakfast bars, muffins and other pastries — tend to be relatively low in protein and high in refined carbohydrates.

That’s a problem because eating protein promotes satiety and helps to balance your blood sugar levels. If you skimp on protein at breakfast, then you’re more likely to experience hunger and cravings as the day goes on, making you more likely to reach for foods such as doughnuts, candy and potato chips, Kozil said.

Clinical trials in children and adults have found that when people are given high-protein breakfasts, they tend to feel fuller and are less prone to snacking throughout the day compared with people who are given breakfasts that are relatively low in protein.

Kozil said she sees this in her nutrition counseling practice all the time.

“People tell me ‘I just can’t stop snacking throughout the day,’ or ‘I’m craving sweets all day,’ ” she said. “And then we work on getting more protein at breakfast and that helps them a lot. It’s kind of miraculous. It gives people a sense of control. They don’t feel so out of control with their food choices anymore.”

Every person’s protein needs are different. But in general, you should aim to eat about 25 to 30 grams of protein at breakfast, Kozil said. If you’re far below that number, then increase your protein intake gradually. If you typically have a bagel for breakfast, then add a scrambled egg or two. If you eat muffins for breakfast, try switching to a cup of plain Greek yogurt with some nuts, seeds and berries on top.

Some other good options are cottage cheese, hard-boiled eggs or breakfast burritos with scrambled eggs, beans and cheese or avocado. You could also make a smoothie with a high-quality protein powder made from egg whites or whey, soy, or pea protein.

2: Eating peanut butter because it’s a ‘high protein’ food

You have probably heard that peanut butter has a lot of protein. Some popular peanut butter brands even boast about their protein content on their labels.

But in a report published in a top sports nutrition journal last year, exercise and sports nutrition scientists cautioned that peanut butter isn’t as high in protein as many people think. The report noted that peanut butter is an “energy dense” food: Ounce for ounce, it has a lot more dietary fat and calories compared with eggs, Greek yogurt, lean meats, chicken breast, beans, fish and other high-protein foods.

Peanut butter is certainly nutritious. It contains fiber, vitamins, minerals and heart-healthy unsaturated fats. But it contains at least twice as many grams of fat as protein. You should consider it a great source of fat, rather than a great source of protein, said Jose Antonio, an author of the report and a professor of health and human performance at Nova Southeastern University in Florida.

“If you read the nutrition label on any jar of peanut butter, you will see that it’s mostly fat,” said Antonio, who is also the chief executive of the International Society of Sports Nutrition. “The fat is good for you. But don’t fool yourself into thinking that you’re getting a lot of high-quality protein.”

Two tablespoons of creamy peanut butter — the amount in one serving, or one ounce — has about seven grams of protein, 16 grams of fat and 190 calories.

The authors of the report noted that people who use peanut butter to help them meet their protein needs should consider eating it in moderation because of its high calorie density. Otherwise, the authors warned, they may be setting themselves up for “unintentional weight gain.”

“Peanut butter is a healthy food, but calories still matter,” Antonio said. “If you want to gain weight, eat a bunch of peanut butter. It’s not a great source of protein.”

3: Not eating enough protein as an older adult

The National Academy of Medicine says that the amount of protein the average adult needs on a daily basis is 0.8 grams per kilogram of body weight, or the equivalent of 0.36 grams per pound of body weight. This translates to about 54 grams of daily protein for the average sedentary adult, around the equivalent of eating four ounces of grilled salmon, a 3-ounce grilled chicken breast and one hard-boiled egg.

But this amount — known as the recommended dietary allowance — is just the bare minimum that you need to avoid being malnourished. If you are an athlete or someone who exercises regularly, then you need to eat more protein — anywhere from 0.54 to 1 gram of protein per pound of body weight. You also need to eat more protein if you’re pregnant and in your second or third trimester (about 0.5 grams per pound of body weight).

But what many people don’t realize is that the protein requirements also depend on your age. As we get older, our muscle mass starts to dwindle, and this decline grows steeper after the age of 60. At the same time, our muscles become less responsive to protein as we get older, which makes it harder for our bodies to build and repair muscle tissue — a phenomenon known as anabolic resistance.

“As people age, we have less and less muscle mass, which makes it even more important to protect the muscle that we have,” said Katie Dodd, a registered dietitian nutritionist who runs a blog on nutrition for seniors called the Geriatric Dietitian. “We need muscle to do everything — even simple things like getting out of bed, walking down the stairs, and brushing our teeth.”

To counter this age-related muscle loss and anabolic resistance, it’s critical that older adults eat more than the recommended dietary allowance for protein, Dodd said. If you’ are 65 or older, you should aim to eat about 0.45 to 0.54 grams of protein per pound of body weight, she added. That is about 68 to 81 grams of protein a day for the average senior who weighs 150 pounds.

Research suggests that a substantial number of older adults do not consume adequate amounts of protein. One study of older adults in the United States, Canada, the United Kingdom and the Netherlands found that up to 30 percent did not meet the recommended dietary allowance of 0.36 grams of protein per pound of body weight.

4: Eating too much red and processed meats

Studies show that the top sources of protein in the American diet are chicken and red meat. Not far behind are milk and cheese, “cured” or processed meats, breads, rolls and other refined grains, and eggs.

But processed meats such as hot dogs, bacon, sausages and deli meats typically contain a lot of sodium, saturated fat and preservatives. Red meats such as beef, pork, lamb and veal are also high in saturated fat, which can increase LDL cholesterol, the kind associated with cardiovascular disease.

People who eat a lot of red and processed meats may be at higher risk of cancer, especially colorectal cancer, which has been rising among young adults. The American Institute for Cancer Research recommends eating no more than three portions of red meat weekly, which is equivalent to about 12 to 18 ounces of cooked meat. As for processed meats, the institute says that you should eat “little, if any.”

5: Not eating enough seafood

Seafood is one of the most nutritious high-protein foods you can eat. It is chock full of vitamins, minerals and omega-3 fatty acids, an essential nutrient that our bodies need but can’t produce. A 3.5-ounce serving of wild salmon has at least 22 grams of protein — the amount in nearly four eggs.

Health authorities recommend that you eat at least two servings of seafood each week. Yet 90 percent of adults in the U.S. fall short of this goal. If you’re in this group, then you could be missing out on some major health benefits.

Studies have found that eating seafood promotes brain and heart health and lowers your likelihood of early death. One meta-analysis of studies involving about 670,000 adults found that people who ate the most seafood were less likely to die prematurely from any cause. People who ate half a serving of fish per day, which is roughly two ounces, were 12 percent less likely to die early than those who ate little or no seafood.

The healthiest types of seafood include the following:

• Wild and farmed salmon
• Sardines, anchovies and Atlantic mackerel
• Rainbow trout
• Mussels
• Oysters

6: Not eating enough protein-rich plants

Another healthy source of protein you are probably overlooking is pulses, which include beans, peas and lentils. Pulses are brimming with not only protein, but also vitamins, minerals and fiber, a nutrient that promotes gut health, weight loss and that improves blood sugar and cholesterol levels.

Eating just a single cup of cooked lentils, black beans or pinto beans (or a combination of the three) would deliver 15 to 18 grams of protein and about 15 grams of fiber — more than half your daily fiber needs. Pulses are also among the most affordable high-protein foods in the world.

Yet the average American eats only a half cup of beans, peas or lentils each week — less than the one to three cups that health authorities recommend.

Many people tend to rely on red and processed meats for protein while forgetting that there are plenty of excellent plant sources of protein as well, Kozil said.

“I’m certainly not demonizing meat,” she added. “But I think beans are the best food in the entire world. They have a lot of fiber — which we don’t get enough of as a society — and they’re cheap, filling and full of protein.”

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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: How Do Tomatoes Affect Blood Sugar?

I have always known tomatoes to be a healthy food for just about everyone, but I wanted to know more specifically what kind of role these beauties play in the culinary world of a diabetic. In my research I came across this very informative and comprehensive article written by Registered Dietician Julia Zakrzewski on Signos.com.

How Do Tomatoes Affect Blood Sugar?

By Julia Zakrzewski, RD - Signos Health & Nutrition Writer

Science-based and reviewed

Published: September 7, 2022

Tomatoes are low in sugar and are packed with nutrients, making them a blood-sugar-friendly food. The bright red fruit is rich in lycopene, vitamin C, and potassium, which contribute to heart health and immune function.

All fresh tomatoes are low in sugars and because they fall low on the glycemic index, don’t usually have a significant impact on blood sugar levels. In fact, they are actually high in potassium and lycopene, which can help improve blood sugar. 

Keep reading to find out why these nutrients are important for your health, and how you can incorporate both fresh and canned tomatoes into your daily diet. 

Glycemic Index of Tomatoes

Fresh tomatoes are non-starchy vegetables that contain very few sugars and have a very low glycemic index (GI) score. It is estimated the GI is 15 for a 5oz tomato.

Do All Tomatoes Have the Same GI? 

There are hundreds of different varieties of tomatoes. The most popular ones you may recognize include: 

• Roma
• Heirloom
• Beefsteak
• Cherry 
• Grape 

Different types of tomatoes lend themselves to different preparations and uses. Because of their size, cherry and grape tomatoes are better suited for salads or an easy snack. Beefsteak and heirloom tomatoes are larger and a bit sturdier, so they can hold up on a sandwich. Roma tomatoes are naturally sweeter and are best used for canning or sauces. 

The USDA nutrient database lists similar carb content across the fresh tomato varieties and a similar GI scores across the board. So whether you are using your fresh tomatoes in a salad or turning them into a sauce, know your blood sugars should remain stable.

Will Fresh Tomatoes Raise Your Blood Sugar?

It is unlikely that fresh tomatoes will raise your blood sugar. A low GI score is an indicator that the food will slowly digest in your system and have a delayed effect on your blood sugar levels. 

But, tomatoes are not a significant source of fiber. They only offer approximately 1-2g of fiber per 100g serving. Pairing tomatoes with other vegetables, like dark leafy greens or avocado, can help increase your total fiber intake during your meals, which plays a key role in slowing down your glucose metabolism and absorption. 

Will Canned Tomatoes Impact Blood Sugar Levels? 

Canned tomatoes are still low in starch and will also have a low GI score. This means they should not impact your blood sugar levels, either. 

Sometimes canned tomatoes are prepared with herbs and spices. Commonly used canned tomato-based products, like sauces, have large amounts of added sugars. Sugars are used to balance the acidity of tomatoes, making them sweeter. If you see sugar on the ingredient list, put the can down and look for a sugar-free option. Added sugars are more likely to raise blood sugar levels.

Always try to buy unflavoured canned vegetables whenever possible. 

Glycemic Index of Tomato-Based Foods

Fresh tomatoes are a key ingredient for other foods. Here is a list of popular tomato-based products and their GI score:

• Tomato sauce (Marinara): 23
• Unsweetened tomato juice: 38
• Canned tomato soup: 38

Tomato paste and condiments, such as ketchup, do not have assigned GI scores. These items are usually referred to as miscellaneous sauces that are used to enhance the flavor of foods instead of being a full meal. 

An entire bottle of ketchup can have high sugar content (again, check your labels!). But if you monitor your portion sizes, you would only be consuming 3g of sugar per tablespoon. You can control how much sauce you add to your meals and monitor your sugar intake.  

When buying tomato sauce, look for a short, clean ingredient list with no added sugar.

Nutrients in Tomatoes 

Tomatoes constitute mostly of water and they contain essential vitamins including: 

Vitamin C: supports immune function and promotes protein synthesis. Both of these mechanisms reduce your risk of disease. 

Potassium: helps to regulate cardiac function and can help lower blood pressure. People with lower blood levels of potassium may be at a higher risk for type two diabetes.

Lycopene: is an antioxidant that gives tomatoes their red color. It is being researched for its potential role in weight management. 

A 2019 study tested the potential weight loss benefits of lycopene supplements on obese mice. The results indicated a positive correlation between lycopene supplements and observed weight loss. While human trials need to be completed, it is a promising area of research. 

Unflavored canned tomatoes and tomato juice products all carry similar nutrient profiles. The most significant difference between products is the fiber content. Tomato juice has much lower fiber compared to canned and fresh tomatoes.

Can Tomatoes Reduce Insulin Resistance?

Your pancreas produces a hormone called insulin, which is responsible for clearing sugars out of your bloodstream. 

Insulin resistance means your insulin hormone is no longer able to efficiently clear sugars and your blood glucose levels can rise. 

Researchers have been studying the link between tomatoes and blood sugar improvements in people with diabetes since the 1990s. Scientists have found bioactive compounds in fresh and cooked tomatoes that reduce oxidative stress related to diabetes. 

Oxidative stress is when the free radicals in your body outnumber the antioxidants. Free radicals are harmful to your health and an abundance of these molecules increases the risk of developing different diseases. 

Although the data is promising, no studies exist yet on the link between tomatoes and blood sugar control in people without diabetes. 

Potassium and Insulin Secretion 

Some observational studies have demonstrated that lower potassium levels may increase your risk of diabetes. This is because potassium channels affect pancreatic beta cells, which are involved with insulin production and secretion. 

Your body regulates your blood potassium levels through biochemical signaling, but the resources must be replenished. Eating potassium-rich foods, such as fresh or cooked tomatoes, is recommended to help you satisfy your potassium requirements. 

Other Health Benefits of Tomatoes 

Phytochemicals are natural chemical compounds found in different plant-based foods, including tomatoes. It’s speculated that phytochemicals can decrease your risk of developing certain types of cancer. 

In 2021 a large-scale meta-analysis reviewed all high-quality studies that investigated any link between phytochemical intake and colon cancer incidence.

The data showed a positive link that people who ate a diet rich in phytochemicals had decreased incidence of colon cancer compared to people who consumed fewer phytochemical-rich foods. 

How to Add More Tomatoes to a Healthy Diet

Tomatoes are versatile and can be eaten on their own or mixed into your favorite dishes. Pair them with protein-rich or fiber-rich foods to delay digestion and minimize any impact on your blood sugars. Try these tomato-forward ideas: 

Tomato slices on a grilled cheese sandwich, made with whole grain bread.

Sautée tomatoes and spinach into your breakfast omelet.

Tomato salad with three different varieties and colors, and add legumes for protein. 

Stock your pantry with canned (no sugar added) tomatoes. 

Add canned tomatoes and tomato paste to your next soup or chili dish. 

Swap out fruit juice for unflavoured tomato juice. 

As you explore adding more tomatoes into your cooking, consider choosing specific varieties for your dishes.

Try This Famous Tomato Salad 

A famous tomato salad, that aligns with the Mediterranean diet, is the Caprese salad. It has simple instructions and is blood-sugar friendly: 

• Cut 1-2 ripe tomatoes into slices 
• Cut 8oz fresh mozzarella into ¼” slices
• A handful of fresh basil leaves
• 2 tablespoons each of olive oil and balsamic glaze to dress the salad 

Layer your ingredients in a repeating pattern: tomato, mozzarella, and basil. Repeat the pattern until you have used all your ingredients. Drizzle olive oil and balsamic glaze over your salad. You can add a pinch of salt and fresh ground pepper if you want. 

Are There Downsides of Eating Tomatoes? 

People who suffer from acid reflux or who are recovering from an ulcer are advised to limit their intake of tomato products. The high ascorbic acid in tomatoes can aggravate symptoms and worsen feelings of heartburn. 

This recommendation includes all tomato products, including tomato sauces, salsas, and tomato juice drinks. 

Can You Eat Too Many Tomatoes? 

There is no scientific literature to suggest how many tomatoes are safe to eat in a day. You should listen to how your body responds to tomatoes and make a decision that feels right for you. 

Are Green Tomatoes Safe to Eat? 

There are two circumstances when you would encounter a green tomato: the first is an unripe red tomato, and the second would be a variety of tomato that grows green with stripes. 

Both of these are safe to eat, but the unripened tomato will lack flavor and nutrients. 

A true green tomato has a tart flavor that offers more crunch than a regular red tomato. Green tomatoes are normally cooked before eating and used in salsa, or they are breaded and fried. 

While fried tomatoes are delicious, they are also higher in fats and carbs. You can try making them in the airfryer or grilling them instead. 

Tomatoes and Blood Sugar: Key Takeaways

Tomatoes are nutritious, and they are loaded with essential vitamins and antioxidants. They have low sugar content and should not cause your sugar levels to increase. 

You can rely on fresh tomatoes or canned options in your diet. Choose unflavored canned options whenever possible and always read the ingredients before buying. 

If you suffer from acid reflux you should wean back on tomatoes until your symptoms subside. 

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

Blessed be… and happy cooking!

                                                            Chef Michael R