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43 minutes ago
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The 8 Best Pantry Staples for Better Blood Sugar, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points A well-stocked pantry makes preparing nutritious, blood sugar–friendly meals easier. Dietitians suggest filling your pantry with foods rich in fiber, healthy fats and protein. Blood sugar–balancing nuts, oats, sorghum and canned fish and beans are top any dietitian and they'll tell you that the secret to creating nutritious, healthy meals is a well-stocked pantry. But when you're living with diabetes, filling your pantry with the right foods has an added advantage: better blood sugar management. Of course, there are lots of healthy pantry staples to choose from. To find the best ones, we asked dietitians to share their go-to pantry essentials for quick, delicious, blood sugar–friendly meals. Here are their top picks. 1. Chia Seeds If you love chia pudding, we have happy news for you. Those little seeds are great for managing your blood sugar. Just 1 ounce of chia seeds provides an impressive 10 grams of blood sugar–leveling fiber. What makes the fiber in chia seeds so special? When you toss chia seeds in, say, some chia pudding or overnight oats, their fiber soaks up the liquid from the recipe's almond or soy milk and forms a slick gel. 'Sticky chia seed gel glides through the digestive tract, helping to slow the release of blood sugar into the bloodstream,' says Sheri Gaw, RDN, CDCES. 2. Canned Fish Canned fish aren't just budget-friendly and convenient. They're also a handy addition to blood sugar–balancing meals. Canned tuna, salmon, mackerel and sardines are all good sources of the long-chain omega-3 fatty acids DHA and EPA. Research has found that these beneficial fats may improve blood sugar control and heart health and reduce inflammation. Since having diabetes increases the risk of developing heart disease, keeping a few cans of fatty fish in your pantry is a double win for your health (the American Diabetes Association recommends eating fatty fish at least twice weekly). If all that weren't enough, canned fish are also a convenient source of protein, another nutrient that helps balance blood sugar. 3. Almond Flour Just because you're living with diabetes doesn't mean you can't enjoy a slice of home-baked cake or a warm batch of muffins. If you love baking but don't love all the carbs that come along with it, give almond flour a try. This nutty flour can help cut carbs while pumping up blood sugar–stabilizing fiber and protein, says Megan Warnke, RDN, CDCES. Swap it in for all or part of the white or whole-wheat flour you'd usually use in muffins, pancakes, quiche crust or for breading chicken, she says. 4. Canned Legumes Canned legumes, like beans, chickpeas and lentils, are one of the few foods that give you a healthy dose of blood sugar–regulating protein and fiber. That may be why a systematic review study linked frequent legume consumption to lower fasting blood glucose and A1C in people with diabetes. Plus, legumes contain almost no saturated fat and are cholesterol-free, making them a boon for heart health, too. While all legumes are an excellent choice, Vandana Sheth, RDN, CDCES, FAND, is particularly fond of lentils because they're so versatile. 'You can enjoy them in a variety of ways, including dips, soups, salads or wraps,' she says. 5. Cinnamon Don't overlook the spices in your pantry. They're filled with antioxidants, especially cinnamon. 'Cinnamon is an antioxidant-rich, naturally sweet, yet sugarless pantry staple that may help lower blood sugar levels,' says Gaw. Some studies have even shown that cinnamon supplements may lower fasting blood glucose and A1C. However, it's important to note that the amount of cinnamon used in these studies is far more than you'd typically eat. So, think of the cinnamon you add to your food as a little bonus. 6. Nuts Stocking your pantry with a variety of unsalted nuts means you'll always have healthy, low-carb snacks within reach. Just one small handful of nuts provides everything from plant-based protein and fiber to heart-friendly fats, plus a variety of essential vitamins and minerals. All of these work together to support healthier blood glucose. Nuts are so beneficial for blood sugar management that research has found that people who regularly eat nuts may be less likely to develop type 2 diabetes. One reason may be their duo of fiber and protein, which slows down glucose absorption, promoting more stable blood sugar levels. In addition, nuts' healthy fats may also keep your heart health in check. While all nuts can be helpful, the research on walnuts and diabetes is particularly encouraging. For example, one study found that walnut eaters tended to have lower fasting glucose, triglycerides and blood pressure. 7. Oats Whole grains are rich in fiber, which slows carbohydrate digestion and absorption. However, if you want a whole grain that's been shown to help manage blood sugar and keep your heart healthy, oats check both boxes. Oats are rich in a unique fiber called beta-glucan that helps whisk cholesterol out of your body. In addition to protecting against heart disease and stroke, research has shown a link between frequent oat consumption and lower odds of developing type 2 diabetes. 8. Sorghum Looking to expand your whole-grain rotation? Give sorghum a try. 'Sorghum is a natural source of fiber, a key nutrient that research shows can contribute to a healthy body weight and weight management,' says Lauren Manaker, M.S., RDN, LDN. That's not all. Sorghum is higher in slowly digested resistant starch than other whole grains, so it's less likely to spike your blood sugar. It's also gluten-free, which can be a big bonus for people living with both type 1 diabetes and celiac disease (these conditions often travel together). So, give sorghum a try! While you can always enjoy it as a side dish on its own, Manaker also recommends popping it, like popcorn, for a crunchy, satisfying snack or experimenting with ground sorghum flour in baked goods. Tips to Select Diabetes-Friendly Pantry Staples When you're food shopping, these dietitian-approved tips can help you choose even more pantry staples to help manage blood sugar. Keep Fiber in Mind: Fiber is your friend for keeping blood glucose on an even keel. 'Always take a peek at the fiber content on your nutrition labels,' says Warnke. Whether that's cereal, flour, rice, bread or pasta, comparing labels and brands can help you make the best choice. Beware of Added Sugars: You probably already know that soda, sweet tea, cookies and candy are loaded with added sugars. Added sugars can also hang out in less-obvious foods, like cereal, bread and pasta sauce. While you're scanning the nutrition label for fiber, check out added sugars. Choose Heart-Healthy Fats: Most of us eat too much saturated fat, yet not enough heart-healthy unsaturated fats. You can balance out the saturated fat in your meals by choosing foods rich in unsaturated fats, like nuts, seeds and olive oil, more often, says Gaw. Don't Overlook Canned Produce: Canned fruits and veggies can be packed with nutrition. Since they're pre-prepped, there's no peeling, slicing or dicing, so they're also huge time-savers. You just need to be a little savvy when choosing which ones to buy. 'Canned fruits and veggies are the most diabetes-friendly when they are packed in juice instead of syrup or contain no added salt,' says Gaw. Our Expert Take Creating blood sugar–friendly meals doesn't have to be time-consuming or overwhelming. The key to making nutritious meals come together quickly and easily is stocking your pantry with the right staples. For better blood sugar, dietitians recommend reaching for nuts, chia seeds, oats, sorghum, almond flour, cinnamon and canned fish and legumes. They're convenient, tasty and rich in blood sugar–stabilizing fiber, protein and healthy fats. So, add them to your shopping list today. Next time dinner rolls around, you'll be so glad you did! Read the original article on EATINGWELL
Yahoo
an hour ago
- Yahoo
FIRST ON CNN: Fighting early-stage Alzheimer's with intensive lifestyle changes works, study finds
As her memory faded from Alzheimer's disease in her late 50s, Tammy Maida began to lose track of her life. Car keys, eyeglasses and her purse disappeared multiple times a day. Key characters in novels she was reading were forgotten. Groceries were left in the garage. Keeping the books for the family's businesses became impossible. 'I honestly thought I was losing my mind, and the fear of losing my mind was frightening,' Maida told CNN Chief Medical Correspondent Dr. Sanjay Gupta in the 2024 CNN documentary 'The Last Alzheimer's Patient.' After 20 weeks in a randomized clinical trial designed to drastically change her diet, exercise, stress levels and social interactions, Maida's cognition improved. She was able to read and recall novels and correctly balance spreadsheets again. A blood test even found levels of amyloid, a hallmark of Alzheimer's disease, were retreating in her brain, according to the study published in June 2024. 'I'm coming back. It was really good — like I was prior to the disease being diagnosed,' Maida, now 68, told a researcher on the study. 'An older but better version of me.' Maida's cognition showed additional improvement, however, after she completed a total of 40 weeks of intensive lifestyle changes, said principal investigator Dr. Dean Ornish, a clinical professor of medicine at the University of California, San Francisco, and creator of the Ornish diet and lifestyle medicine program. Ornish gave a study update on Tuesday at the 2025 Alzheimer's Association International Conference in Toronto. While not everyone in the 26-person interventional group benefited, 46% showed improvement in three of four standardized tests, he said, including one that measures changes in memory, judgment and problem-solving as well as the ability to function at home, practice hobbies and practice personal hygiene. 'An additional 37.5% of people showed no decline in cognition during those 40 weeks,' Ornish said. 'Thus, over 83% of patients improved or maintained their cognition during the five-month program.' The new findings mirrored those of other studies on lifestyle interventions, he said, including the recent US POINTER study, the largest clinical trial in the United States to test moderate lifestyle interventions over two years in people who are at risk but do not yet have Alzheimer's disease. 'Our study complements these findings by showing, for the first time, that more intensive lifestyle changes may often stop or even begin to reverse the decline in cognition in many of those who already have Alzheimer's disease, and these improvements often continue over a longer period of time,' Ornish told CNN. And unlike available medications for Alzheimer's, he added, lifestyle changes have no side effects, such as bleeding and swelling in the brain that may occur with the newest class of drugs. EmblemHealth, a New York-based insurance company, announced Tuesday that it will be the first health insurer to cover the Ornish lifestyle medicine program for patients who have early-stage Alzheimer's disease. 'Eat well, move more, stress less and love more' The lifestyle intervention Ornish created — which he calls 'eat well, move more, stress less and love more' — has been tested before. In 1990, Ornish showed for the first time in a randomized clinical trial that coronary artery disease could often be reversed with nothing more than diet, exercise, stress reduction and social support. The US Centers for Medicare and Medicaid Services, or CMS, declared in 2010 that Ornish's program for reversing heart disease was an 'intensive cardiac rehabilitation' and that it would be eligible for reimbursement under Medicare. Additional research has shown the same four-part program can lower blood sugars and heart disease risk in patients with diabetes, reduce prostate cancer cell growth, improve depression and even lengthen telomeres, the protective caps of chromosomes that are worn away by aging. During the Ornish intervention, one group of people consumed a strict vegan diet, did daily aerobic exercise, practiced stress reduction and engaged in online support groups. The rest of the participants were in a control group and were asked to not make any changes in their daily habits. Therapists led hour-long group sessions three times a week in which participants were encouraged to share their feelings and ask for support. Meditation, deep breathing, yoga and other ways to reduce stress took up another hour every day. The program also encouraged participants to prioritize good-quality sleep. Supplements were provided to everyone in the intervention group, including a daily multivitamin, omega-3 fatty acids with curcumin, coenzyme Q10, vitamin C and B12, magnesium, a probiotic, and Lion's mane mushroom. In addition to online strength training led by a physical trainer, people in the intervention attended hour-long video classes on vegan nutrition hosted by a dietitian. Then, to ensure a vegan diet was followed, all meals and snacks for both participants and their partners were delivered to their homes. Complex carbs found in whole grains, vegetables, fruits, tofu, nuts and seeds made up most of the diet. Sugar, alcohol and refined carbs found in processed and ultraprocessed foods were taboo. While calories were unrestricted, protein and total fat made up only some 18% of the daily caloric intake — far less than the typical protein intake by the average American, Ornish said. Working harder pays off People in the intervention group who put the most effort into changing their lifestyle have the most improvement in their cognition, said Ornish, founder and president of the nonprofit Preventive Medicine Research Institute and coauthor of 'Undo It! How Simple Lifestyle Changes Can Reverse Most Chronic Diseases.' 'There was a statistically significant dose-response relationship between the degree of adherence to our lifestyle changes and the degree of improvement we saw on measures of cognition,' Ornish said. The 25 people in the study's original 20-week control group — who did not receive the intervention — had shown further cognitive decline during the program. They were later allowed to join the intervention for 40 weeks and significantly improved their cognitive scores during that time, Ornish said. It all makes sense, said co-senior study author Rudy Tanzi, an Alzheimer's researcher and professor of neurology at Harvard Medical School in Boston. 'If you picture a brain full of damage as a sink full of water, when you just turn off the tap, it takes a long time for that sink to slowly drain, right?' Tanzi told CNN in 2024. 'If you want the amyloid to go down in 20 weeks, as we found on one blood test, you're going to need a Roto-Rooter.' Additional blood testing may offer insights In the 2024 study, a blood test called plasma Aβ42/40 showed a significant improvement in the original intervention group. Aβ42/40 measures the level of amyloid in the blood, a key symptom of Alzheimer's. Tests that measure amyloid in different ways, however, did not show improvement, Dr. Suzanne Schindler, an associate professor of neurology at Washington University School of Medicine in St. Louis who specializes in blood biomarkers told CNN at the time. There was no significant change in a test for amyloid called p-tau 181, considered to be a superior measure of Alzheimer's risk, said Schindler, who was not involved in the study. Nor was there any change in glial fibrillary acidic protein, or GFAP, another blood biomarker that seems to correlate reasonably well with Alzheimer's disease. 'If one of these markers improves, you typically see all of them improve, so the fact they did not makes me wonder whether this effect is real,' Schindler said. 'If they were to repeat the study with a much larger population for a longer period of time, perhaps more change could be seen.' Over the complete 40-week program, however, a number of people in the intervention group did continue to improve their Aβ42/40 scores, according to the study update. 'Changes in amyloid — as measured as the plasma Aβ42/40 ratio — occur before changes in tau markers such as p-tau 218, so this is not surprising after only 40 weeks,' Ornish said. For Ornish, who has watched members of his family die from Alzheimer's disease, the study's results are important for one key reason — hope. 'So often when people get a diagnosis of dementia or Alzheimer's, they are told by their doctors that there is no future, 'It's only going to get worse, get your affairs in order.' That's horrible news and is almost self-fulfilling,' Ornish said. 'Our new findings empower patients who have early-stage Alzheimer's disease with the knowledge that if they make and maintain these intensive lifestyle changes, there is a reasonably good chance that they may slow the progression of the disease and often even improve it,' he said. 'Our study needs to be replicated with larger, more diverse groups of patients to make it more generalizable,' Ornish said. 'But the findings we reported today are giving many people new hope and new choices — and the only side effects are good ones.' Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being. Solve the daily Crossword
Yahoo
an hour ago
- Yahoo
If you want to lose fat — I'm a personal trainer, and this is why body fat percentage and mass matter
When you buy through links on our articles, Future and its syndication partners may earn a commission. Body fat percentage and body fat mass aren't the same thing, so if your goal is to lose fat and look more sculpted or defined, you'll need to know the difference. As a personal trainer, I've spent years helping clients build muscle and strength while losing fat — it's a process called body recomposition. It's a bit like the Holy Grail of fitness goals. But when it comes to the fat loss part, I'm surprised by how many people aren't aware of their body fat percentage and their mass. I recently caught up with some experts who shared their insight into fat mass and fat percentage, the difference and why both matter if your goal is to hone your physique. Here's what they told me. What is body fat mass? Dr. Asim Cheema, an internal medicine and cardiology specialist, explains that body fat mass is the amount of fat tissue in the body, and how much it weighs (measured in pounds or kilograms). 'It represents the total weight of fat in the body, which includes both essential fat and storage fat,' he says. 'Reducing body fat mass involves losing actual fat weight through various lifestyle changes like diet and exercise.' What is body fat percentage? 'Body fat percentage is the proportion of your total body weight that is composed of fat,' Dr. Cheema says. 'For example, a 150-pound person with 30% body fat has 45 pounds of fat mass. This percentage is often used as a measure of overall body composition.' What's the difference? Dr. Cheema says that while body fat mass refers to the actual weight of fat in your body, body fat percentage represents how much of your total weight is fat. 'For instance, someone who weighs 180 pounds and has 15% body fat has a lower fat percentage than someone who weighs 180 pounds with 30% body fat, even though both individuals have the same body fat mass,' he says. Daniel Herman, NASM nutritionist and SAQ coach, adds that body fat mass is made up of essential fat needed for vital functions like hormone regulation and organ protection, and storage fat, which is an excess that your body keeps for energy reserves. He explains body fat percentage slightly differently: 'If you weigh 80kg and have 20kg of fat, your body fat percentage is 25%. But if you gain 5kg of muscle while maintaining 20kg of fat, your percentage will decrease because the fat makes up a smaller proportion of your total weight. 'Body fat mass tells you how much fat you've lost. Body fat percentage shows whether you're becoming leaner — even if your weight doesn't change,' he says. Pros of reducing body fat mass By reducing your overall body fat mass, you can improve various health markers, such as reducing the risk of chronic health conditions like heart disease and diabetes. Dr. Cheema says lower body fat mass can improve physical performance and lead to better muscle definition, increased strength and higher endurance. Then, there's the day-to-day, which includes better mobility and reduced strain on your joints, which can improve pain. Pros of reducing body fat percentage Focusing on reducing body fat percentage primarily improves body composition, resulting in a leaner, more toned appearance. In short, you build or maintain muscle mass while losing fat. Win-Win. 'It can lead to improvements in metabolic health, better insulin sensitivity and a more aesthetic physique,' says Dr. Cheema. 'For athletes or individuals focused on strength training, reducing body fat percentage improves muscle-to-fat ratio, optimizing performance.' Because lean muscle is more metabolically active, you may find your resting metabolic rate also improves. When lean muscle mass increases and fat comes down, this can have a positive impact on functional strength and bone health, not just energy expenditure. This is particularly important as you age and bone and muscle strength begin to decline. Plus, you should feel generally healthier and more able to carry out daily activities. Which is better to focus on? According to Dr. Cheema, it's better to focus on reducing body fat percentage, 'as this not only enhances physical appearance but also signifies improvements in muscle mass and overall fitness.' Yes, body fat mass is important, but Dr. Cheema says tracking body fat percentage is what gives a 'clearer picture of your health and physical progress.' That said, if you need to reduce a number of kilos for medical reasons, this should be the priority to begin with. You can focus on the rest later. If you want to reduce both, Dr. Cheema recommends combining cardio with strength training and a balanced diet. Think high protein and calorie-controlled (here's why I don't recommend counting calories, but for a short time, sure). This should help you reduce fat and build muscle at the same time, plus cardio exercises like running or cycling can help raise your heart rate, step count and energy expenditure. Getting about and completing more steps also improves energy burn outside of exercise. 'If your primary concern is health, focus on reducing body fat mass. If your goal is to look leaner or improve athletic performance, aim to reduce body fat percentage by maintaining or gaining muscle while losing fat,' recommends Herman. Herman agrees that there are a few steps to follow. Nutrition: Eat in a caloric deficit to promote fat loss, prioritizing high amounts of protein, roughly 1.5-2 grams of protein per kg of bodyweight. Of course, balance is key, but during a deficit, it is better to steer clear of excessive sugar and alcohol. Strength training: Resistance training anywhere from two to five sessions per week, depending on your goals and lifestyle. Herman says to include compound exercises like squats, deadlifts and push-ups, which I agree with wholeheartedly. Cardio: 'Walking is underrated — daily steps matter,' says Herman. Moderate-intensity cardio or HIIT are great options, but if you don't enjoy cardio, just focus on your steps. Here's the real minimum number of steps you should take daily. Lifestyle: Herman recommends between seven and nine hours of quality sleep. Stress can elevate cortisol levels and contribute to fat storage, so managing this and keeping energy high is important. Plus, always stay hydrated. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide High reps vs heavy weights Forget running or 'Jeffing' — neuroscientist says this is the secret to longevity and hitting 150 minutes of cardio per week Forget running and swimming — study finds this sport adds 10 years to your life
