Healthy Living & Eating with Diabetes

It can be easy to get stuck in a rut of eating the same vegetables over and over again. ​The health-promoting compounds in vegetables are not evenly distributed across different types, thus we need to consume variety of vegetables to ensure optimal nutritional intake and gain the full benefit of adequate veg intake . In this blog post, we'll explore why variety is as important as quantity when it comes to vegetable intake and how you can incorporate more variety into your diet.

Why is Variety Important?

First and foremost, it's important to note that not all vegetables are created equal. Different types of vegetables contain different health-promoting compounds such as vitamins, minerals, fiber, and phytochemicals. For example, dark leafy greens like spinach and kale are high in iron and vitamin K, while colorful veggies like carrots and bell peppers are packed with vitamin C and beta-carotene.

In order to ensure that you're getting a wide range of these beneficial nutrients, it's important to include a variety of different types of vegetables in your diet. This can also help prevent nutrient deficiencies and promote optimal health.
Additionally, including a variety of vegetables in your diet can help prevent boredom and increase enjoyment of healthy foods. Research shows that individuals who eat a wider variety of vegetables in a single meal tend to enjoy vegetables more and are more likely to eat them again in the future.

How to Incorporate More Variety

So how can you incorporate more variety into your diet? Here are some tips:

1. Mix it up: Rather than sticking to the same vegetables week after week, try to mix things up by trying new veggies or preparing your old favorites in a different way. For example, roast your Brussels sprouts instead of steaming them, or try spiralizing your zucchini into "noodles" for a fun and different way to enjoy this veggie.
2. Shop the rainbow: When you're at the grocery store or farmers market, try to choose a variety of different colored veggies. This will not only add variety to your diet but also ensure that you're getting a range of beneficial phytochemicals.
3. Try new recipes: Don't be afraid to experiment with new recipes that include vegetables you may not be familiar with. This can be a great way to discover new flavors and textures, and you may just find a new favorite veggie in the process.
4. Incorporate veggies into meals and snacks: Rather than viewing vegetables as a side dish, try to incorporate them into your meals and snacks in a variety of ways. For example, add spinach to your morning smoothie or snack on raw veggies with hummus or guacamole.

It's important to remember that incorporating a variety of vegetables into your diet is just one piece of the puzzle when it comes to managing diabetes. It's also important to pay attention to portion sizes when it comes to starchy vegetables, choose whole, unprocessed foods as much as possible, and work with a registered dietitian to create a personalized nutrition plan that meets your unique needs and preferences.
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In conclusion, variety is as important as quantity when it comes to vegetable intake for individuals with diabetes. By incorporating a range of different types of veggies into your diet and trying new recipes and preparations, you can ensure that you're getting a wide range of beneficial nutrients and preventing boredom with your meals.

Label reading can be an overwhelming task, especially if you're trying to make healthier food choices. But fear not, with a few tips and tricks, you can easily navigate food labels and make informed decisions about what you eat. By understanding what to look for on a food label, you can make informed choices that support your health goals.

Here are the TOP 3 label reading tips to keep in mind:

1. Check the sugar content per 100g: When looking at the nutrition label, start by checking the 100g column for sugar content. Make sure that the sugar content is below 15g per 100g. Even better if it's below 10g! This will give you an idea of the percentage of sugar in the product. The lower the sugar, the less likely it is to cause a spike in blood sugar levels.
2. Look for the fiber content per serving: Next, move over to the serving size column and choose foods with 5g or more of fiber per serving. High fiber content helps to slow down the absorption of sugar into the bloodstream and can prevent blood sugar spikes. Plus, fiber is great for digestive and heart health.
3. Limit the carbs per serving: Finally, make sure that the carbs per serving are not excessive. It's recommended to limit carb intake to 30g per serving, but this can vary depending on individual needs and goals. ​If the carb content is higher than this, consider reducing the serving size or choosing a lower carb option. Remember, the amount of carbs you consume is just as important as the quality of carbs (low sugar, high fiber) you consume.

It's important to note that these guidelines are a starting point and that a registered dietitian can help to personalize them for your individual needs. Everyone's body responds differently to different foods and nutrient intake, so working with a professional can help you optimize your blood glucose control and overall health.

By following these three tips, you can make healthier choices and keep your blood sugar levels in check. Don't be afraid to ask questions or seek help if you need it. With a little bit of practice, label reading can become a valuable tool in maintaining a healthy diet.

Diabetes is a chronic condition that affects millions of people worldwide. Sadly, the dangers of uncontrolled diabetes become notable when it is too late, and severe damage has been done to almost every body system. The good news is that managing diabetes is possible with the right information, tools, and support.

One of the most critical aspects of diabetes management is monitoring blood sugar levels. Regular monitoring allows you to see how well you are managing your blood sugar levels and make adjustments to your diet, exercise routine, and medication as needed.

Knowing your blood sugar targets is also crucial for effective diabetes management. As we discussed in a previous post, for individuals with type 2 diabetes, the general recommended fasting/pre-prandial blood glucose target is 4.0 to 7.0 mmol/L, and the post-meal/post-prandial blood glucose target is 5.0 to 10 mmol/L.

In addition to monitoring blood sugar levels and knowing your targets, it is also essential to understand what foods contain carbohydrates and how much you can eat. Carbohydrates have the most significant impact on blood sugar levels, so it is crucial to manage your carbohydrate intake to maintain healthy blood sugar levels. Knowing how much is an appropriate portion for carbohydrates is also vital. Your registered dietitian can provide guidance on these matters and help you develop a meal plan that is tailored to your individual needs and preferences.

It is essential to work with your healthcare team to manage your diabetes effectively. If your blood sugar levels are not optimal, do not wait for your next scheduled appointment. Contact your healthcare team as soon as possible to discuss adjustments to your treatment plan.

Uncontrolled hyperglycemia can cause damage to many of the body's organs, leading to disabling and life-threatening health complications such as cardiovascular diseases, nerve damage, kidney damage, and eye disease. However, appropriate management of diabetes can delay or prevent these serious complications altogether.
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Managing diabetes can be challenging, but it is essential to take responsibility for your health and work with your healthcare team to achieve optimal blood sugar control. Regular monitoring, understanding your targets and carbohydrate intake, and working with your healthcare team can help you manage your diabetes effectively and reduce the risk of developing diabetes-related complications.

If you have recently been diagnosed with diabetes, it is understandable to feel a range of emotions, including confusion, fear, and uncertainty. However, as a registered dietitian, whose practice focuses on diabetes management, I want you to know that you are not alone, and there are steps you can take to manage your condition effectively.

As your dietitian, here is what I WANT for you:

1. Optimal and Confident Diabetes Management: I want you to feel confident in managing your diabetes, knowing that you have the knowledge, skills, and tools necessary to keep your blood sugar levels under control.
2. Active Involvement in Your Management: Diabetes management is a team effort, and I want you to be an active participant in your own care. Together, we can work to establish a personalized plan that meets your unique needs and lifestyle.
3. Fearless Living: I want you to live your life without fear of the future or unknown. With the right guidance, you can manage your diabetes and live a healthy, fulfilling life.
4. A Support System: Managing diabetes can be challenging, but it is important to have a support system in place. As your dietitian, I am here to support you every step of the way.

Here is what I DON’T WANT for you:

1. Feeling Powerlessness: I don't want you to feel powerless or overwhelmed, causing you to give up on managing your diabetes. It may seem daunting at first, but with the right guidance and support, you can manage your condition effectively.
2. Feeling Alone: I don't want you to feel isolated or alone in managing your diabetes. It is important to have a team of healthcare professionals, friends, and family members who can support you through this journey.

​Together, we can optimize your diabetes management with scientifically sound and evidence-based advice. Please do not hesitate to reach out to me with any questions or concerns you may have. Remember, there is light at the end of the tunnel, and with the right care, you can successfully manage your diabetes and live a healthy, fulfilling life.

Do you test your fasting blood glucose?  Do you know your target? Comment below. No judgement here! 

Fasting blood glucose levels can give us an idea of blood sugar control in individuals with type 2 diabetes. A fasting blood glucose test measures the level of glucose in the blood after a period of fasting, usually eight hours or overnight. The test provides an indication of how well the body is able to regulate blood sugar levels during periods of fasting.

For individuals with type 2 diabetes, the recommended fasting blood glucose target is between 4.0 to 7.0 mmol/L. This target may be adjusted based on an individual's age, health status, and other factors. The post-meal or post-prandial blood glucose target is between 5.0 to 10 mmol/L.

It is important to discuss your fasting blood glucose targets with your doctor and work together to determine what is appropriate for you. Your fasting blood glucose targets may be adjusted based on your HbA1c target, which provides an indication of how well blood sugar levels have been controlled over time.

Regular monitoring of fasting blood glucose levels is important for individuals with diabetes to ensure that blood sugar levels are well controlled. Monitoring can help identify trends and patterns in blood sugar levels and enable adjustments in diet, exercise, and medication as needed.

If you do not know your fasting blood glucose target, it is essential to discuss this with your doctor. Understanding your targets and working to achieve them can help reduce the risk of developing diabetes-related complications, such as nerve damage, kidney damage, and eye damage.
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Remember that achieving your fasting blood glucose target can be challenging and may require lifestyle changes and medication adjustments. It is essential to work with your healthcare team, which includes a registered dietitian, to develop a plan that is tailored to your individual needs and circumstances. Regular monitoring, open communication with your health care team and a commitment to self-care can help you achieve your fasting blood glucose target and improve your overall health.

HbA1c, or glycosylated hemoglobin, is a laboratory test that measures the average blood sugar level over the past two to three months. It is a valuable tool in the management of diabetes because it provides an indication of how well blood sugar levels have been controlled over time. The test measures the percentage of hemoglobin in the blood that has glucose attached to it.

For most non-pregnant adults with diabetes, the HbA1c target is below 7%. However, the target may be more stringent or less stringent depending on the individual's age, health status, and other factors. It is essential to discuss your HbA1c target with your doctor and work together to determine what is appropriate for you.

Regular monitoring of HbA1c is important for people with diabetes to ensure that their blood sugar levels are well controlled. For individuals who are able to maintain their blood sugar levels within the target range, monitoring every six months may be sufficient. However, if blood sugar levels are not well controlled, more frequent monitoring may be required, such as every three months.

Achieving an HbA1c target below 7% can significantly reduce the risk of developing diabetes-related complications. These complications include nerve damage, kidney damage, and eye damage. By maintaining good blood sugar control, individuals with diabetes can reduce their risk of developing these complications and improve their overall health and well-being.
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It is important to remember that achieving an HbA1c target can be challenging and may require changes in diet, exercise, and medication. It is essential to work with your healthcare team to develop a plan that is tailored to your individual needs and circumstances. Regular monitoring, open communication with your doctor, and a commitment to self-care can help you achieve your HbA1c target and improve your overall health.

Vegetables are an essential part of a healthy diet, including diets managing diabetes. They are loaded with nutrients, can be low in calories (lower carbohydrate vegetables), and high in fiber, which can help control blood sugar levels. However, not all vegetables are created equal when it comes to their impact on blood sugar.

Lower carbohydrate vegetables have the least effect on blood sugar levels. These include artichokes, asparagus, broccoli, baby marrow, bean sprouts, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, lettuce, leeks, morogo, mushrooms, onions, patty pans, peppers, radishes, snap peas, spinach, turnips, and tomatoes. These vegetables are low in carbohydrates and high in fiber, which makes them an ideal food for people with diabetes.

But how much of these vegetables should you eat? Try to fill half of your plate with non-starchy vegetables. This not only helps increase fiber intake but also provides a variety of nutrients that are essential for maintaining good health.

Fiber is a crucial nutrient for people with diabetes, as it helps control blood sugar levels by slowing down your digestion rate and thus the absorption of sugar in the bloodstream, thereby limiting blood glucose spikes. It also plays a vital role in heart and digestive health. Unfortunately, having diabetes increases your risk for several other chronic diseases. A diet rich in vegetables can help reduce your risk for developing additional chronic diseases.

Eating a diet rich in vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, enhance cognitive function, improve immune function, lower the risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables such as green leafy vegetables may even promote weight loss.
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So get those veggies in! Incorporating more lower carbohydrate vegetables into your diet can have a significant impact on your health, especially if you have diabetes. These vegetables are high in fiber, low in calories, and loaded with nutrients that can help control blood sugar levels, reduce the risk of chronic diseases, and promote overall health and wellbeing. Remember to fill up half of your plate with non-starchy vegetables and enjoy the many benefits that they offer.

We all know that brown bread is considered a healthier choice than white bread, thanks to its high fiber content. However, there is a common misconception that just because brown bread is healthier, we can eat more of it in a single sitting. This is simply not true, as the quantity of carbohydrates is just as important as their quality.
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While brown bread is indeed healthier, the carbohydrate content between a slice of white bread and brown bread can be quite similar. The key difference is that white bread can cause a rapid spike in blood sugar levels due to its lower fiber content. Therefore, it's often recommended to limit your bread portions to no more than two slices per meal, regardless of whether it's brown or white bread.

It's essential to monitor your blood sugar levels after eating, as everyone responds differently. If your levels are too high after two hours, try reducing your starch portion the next time and opt for one slice instead of two. Pay attention to your body and how it reacts to different types and amounts of carbohydrates.  

To build a healthy meal, pair protein, heart healthy fats and other high fiber options such as vegetables with your toast. Pair it with eggs and side veggies such as tomatoes and spinach or other low-carb vegetables. Adding healthy fats like avocado or peanut butter on your toast can also make it more nutritious and satisfying.

By being mindful of the quantity and quality of carbohydrates you consume and incorporating other nutrient-dense foods into your meals, you can maintain healthy blood sugar levels and achieve a balanced diet. Don't fall for the myth that brown bread means you can eat more of it – moderation is key. Continue to monitor your blood sugars, this may require some trial and error to find your "perfect match". And, yes, of course your registered dietitian can guide on this if you feel you're just not getting your blood sugar levels optimized. ​

Fiber, glorious fiber! It's a vital dietary component that can benefit so many aspects of our health. From cardiovascular health to digestive health, fiber has so many benefits that it's no wonder why I spend a good couple of minutes reiterating the importance of fiber to all of my clients. It's one of my secret weapons in helping people achieve their health goals, but sharing is caring, so let's dive into why fiber is so important!

One of the biggest benefits of fiber is its ability to regulate blood sugar and insulin levels. When we eat carbohydrates, they are broken down into glucose (sugar) and absorbed into the bloodstream. Naturally blood sugar levels will rise, which triggers the release of insulin from the pancreas. Insulin is a hormone that helps our cells absorb glucose from the bloodstream and use it for energy. However, when we eat too many carbohydrates (especially refined carbohydrates), our bodies can become resistant to insulin. Insulin resistance means that the cells in your body are not responding to insulin (the key to opening your cells) and thus not absorbing glucose out of the blood as effectively, this can lead to high blood sugar levels and eventually type 2 diabetes over the long run.

This is where fiber comes in. When we eat fiber-rich foods, they slow down the absorption of glucose into the bloodstream. This means that our blood sugar levels don't spike as high, and subsequently, our insulin levels don't spike as high either. Over time, this can help improve insulin sensitivity, reduce inflammation, and prevent chronic diseases like type 2 diabetes.

So, how can you incorporate more fiber into your diet? The first step is to include a fiber source with each meal. This will help regulate blood sugar levels and keep you feeling fuller for longer. Some high-fiber foods to consider include:

• Vegetables: Make the majority of your vegetables lower-starch options like salads, stir-fries, and green vegetables. Fill up at least half of your plate with non-starchy veggies!
• Fruits: While fruit is a healthy source of fiber, it's also important to keep in mind that it contains natural sugars. Consider limiting yourself to one portion of fruit or starch per meal.
• Whole grains: Opt for whole grains like brown rice, quinoa, and whole-wheat bread instead of refined grains like white rice and white bread.
• Nuts and seeds: These are great sources of fiber and healthy fats. Add them to your meals or snack on them throughout the day.
• Legumes: These include foods like beans, lentils, and chickpeas, which are all excellent sources of fiber.

It is still important to control your carbohydrate portions, regardless of how high in fiber the food is. Your registered dietitian can  guide you on appropriate carbohydrate portions for you to ensure optimal blood glucose regulation. Remember individualization with nutrition recommendations is key! 

​Incorporating more fiber into your diet may take some getting used to, but it's well worth the effort. Not only will it help regulate blood sugar and insulin levels, but it can also improve digestive health, reduce inflammation, and support overall health and wellness. Remember, the goal is to make small, sustainable changes that will help you achieve your health goals in the long run. So start small, and gradually increase your fiber intake over time. Your body will thank you for it!