6 Tips for Navigating a Buffet If You Have Diabetes, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNBuffets provide seemingly endless options to sample a little bit of everything.
This can make it difficult for people with diabetes to manage portion sizes and their blood sugar.
With specific strategies, people with diabetes can enjoy the buffet and keep blood sugar stable.If picking one thing off the menu feels impossible, a buffet might sound like a dream come true. But when you're living with diabetes, a visit to the buffet also brings quite a few challenges, especially when it comes to managing portions and your blood sugar. 'Buffets can be especially tricky for people with diabetes because it's easy to overeat or choose too many carb-heavy foods,' says Caroline Thomason Bunn, RD, CDCES. With endless options, unlimited trips and the chance to sample a bit of everything, it's not uncommon to leave feeling overly full. With diabetes, that can also mean a sharp spike in blood sugar, which can be tough to manage and leave you feeling sluggish or unwell.
The good news is that you don't have to steer clear of the buffet just because you have diabetes. With a few simple strategies, you can enjoy your meal and keep your blood sugar in check. Whether you're building a plate at your cafeteria's lunch buffet or treating yourself to a special dinner out, follow these dietitian-recommended tips for a diabetes-friendly meal.
The variety of enticing foods at a buffet makes it easy to fill your plate well before you've even made it to the end of the line. Instead of scooping up foods as you see them, take a quick walk around the buffet first. 'Walking around the buffet without a plate gives you a chance to spot the foods you really want while avoiding the unnecessary extras,' says Brittany Brown, RD, IBCLC, CDE. This can help you create a mental plan of which foods look the most appetizing, she says. The result? Better portion control and satisfaction, allowing you to make the most of every bite and enjoy your food without overindulging.
After you've surveyed the buffet offerings, dietitians recommend using the plate method to create a diabetes-friendly meal. How does it work? 'Use the plate as a guide by filling half your plate with nonstarchy veggies, a quarter with lean protein and a quarter with complex carbs,' says Thomason Bunn. 'This simple strategy can help keep your portions balanced and your blood sugar more stable,' she explains. It can also help you eat a healthier, more balanced meal.
At a salad bar, this might look like a serving of leafy greens with a sprinkle of carrots and radishes, a scoop of quinoa, grilled chicken or shrimp and a drizzle of oil-and-vinegar dressing. A dinner buffet may look a little different, with a scoop of brown rice, a big helping of broccoli and green beans and a moderate portion of steak, chicken, fish or tofu.
Another strategy that dietitians recommend is using a salad plate instead of a dinner plate, especially if you plan to make more than one trip to the buffet. 'Larger plates can make it tempting to overfill, so try to choose a medium-sized plate, about 7 to 9 inches across,' says Macy Diulus, RD, M.P.H., CDCES. Even though you're not limited to just one plate of food, the smaller size provides automatic portion control and can help you pace your meal. This gives you some time to consider if you're still hungry before going up for seconds.
While the research on the effectiveness of using smaller plates is mixed, the best evidence is for using smaller bowls. So, ladling your soup, chili or stew into a cup instead of a bowl may be particularly beneficial.
Pausing before heading back to the buffet for seconds can work wonders. This little break can help you make choices that are aligned with your goals and help you avoid overeating. 'Stand up, stretch and give yourself five minutes before going back for more,' says Hilary Raciti, RDN, CDN.
If your second trip to the buffet is for dessert, Raciti recommends making a plate to share with friends or family, including one to two favorites to sample. By allowing yourself a little taste of your favorite treats, you'll end your meal satisfied without overdoing it on the simple carbohydrates.
Buffets aren't just about what you eat. Drinks can have a big impact on your blood sugar as well. 'Choosing drinks like [still or sparkling] water or unsweetened tea instead of sugary drinks will help with hydration without additional calories or causing blood sugar spikes,' says Vandana Sheth, RDN, CDCES, FAND. On the opposite end of the spectrum, soda, sweet tea and juice can easily lead to rapid blood sugar spikes. They can also add unnecessary calories to your meal, especially when free refills are an option.
That's not all. Research shows that added sugars in liquid form are associated with higher levels of inflammation than sugary foods, likely due to their high glycemic load. Over time, this can make your body less able to use its own insulin and may accelerate the progression of type 2 diabetes.
With the opportunity for endless servings of delicious food, it's all too easy to overeat at a buffet. During your meal, try to home in on how your body feels. By regularly checking in with your body's hunger and fullness cues, you can avoid feeling stuffed and uncomfortable afterward.
Even if you're limiting the amount of carbohydrates on your plate, eating too many calories from protein and fat can also lead to discomfort and weight gain. 'Try to slow down, actually taste your food, and find a comfortable fullness,' says Raciti. Practicing mindful eating techniques can help you choose foods that will satisfy you, making it easier to stop eating when you're comfortably full. If you do overdo it, don't beat yourself up about it. Instead, 'think about the next best move for the next meal,' she says.
When you're managing diabetes, buffets come with a special set of challenges. But they don't have to be off-limits. At the buffet, dietitians recommend surveying your options before making your selections, following the plate method, using smaller plates, slowing down to avoid overeating and listening to your body's hunger and fullness cues. With a little planning and these targeted strategies, you can enjoy a delicious meal without having to worry about spiking your blood sugar.
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CNN
40 minutes ago
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A Doctor-Approved Guide to the Sun This Summer - Chasing Life with Dr. Sanjay Gupta - Podcast on CNN Podcasts
Dr. Sanjay Gupta 00:00:03 Welcome to Paging Dr. Gupta. Thanks so much for joining us. It is the week of July 4th. Summer is in full swing. The season is heating up and you've had a lot of related questions. You know, I love these episodes because they're all about you. And I get a chance to hear about the concerns that you have that you're living through right now. So let's get straight into it. Kyra's back with us. Who do we have first? Kyra Dahring 00:00:31 All right, hey Sanjay. So our first question today is coming from a listener in Philadelphia. And as you just said, Summer is officially here. I feel like this question has gotta be on a lot of people's minds. Take a listen. Listener Deirdre 00:00:43 Dr. Gupta, my name is Deirdre. A friend of mine said that a doctor told her that our eyes should get a certain amount of unfiltered sunlight per day. And I was really surprised because I've had an eye doctor tell me to wear sunglasses all the time. But yeah, what's the truth to, you know, sort of like how you get 10 minutes of sunlight on your skin without sunscreen? I just, I just can't believe it. So Dr. Gupta, what do you say about the sunlight and the eyes? Uh, thanks so much. Dr. Sanjay Gupta 00:01:18 Okay Kyra, thank you, and Deirdre, that is a great question, honestly something that I've thought about myself, a lot of people have been wondering about, and I'm going to give you as detailed an answer as I can in just a minute. Dr. Sanjay Gupta 00:01:33 Let me start by this, there is some confusion I think overall just when it comes to sunlight and your eyes. So one of the things I get to do on this podcast is call people who are the world experts in these various areas, world experts who can come on the podcast to help answer your questions. So we called up Dr. Raj Maturi, he's an ophthalmologist, he's got 25 years of experience, he's also a spokesperson for the American Academy of Ophthalmology. We asked him this question. Here's what he said: Dr. Raj Maturi 00:02:07 How much unfiltered sunlight should you receive? Take home message, aim for 10 to 15 minutes of direct, unfilter morning light. No windows, no sunglasses, as soon as practical after waking up. In fact, the best and safest time to do it is in the first 45 minutes after the sun rises. We need to have a circadian reset at the retinal level. Dr. Sanjay Gupta 00:02:32 So, why early morning? Well, turns out there's a pretty fascinating reason for this... Dr. Raj Maturi 00:02:37 Early in the morning, the sun is coming at a pretty acute angle on the atmosphere. A lot of the bad stuff, the UVB light, the really short wavelength light that's bad for us jumps off the atmosphere, so we don't get that. Our skin doesn't get it, and therefore it doesn't red, even if you're outside 10, 15 minutes, that's a clear sign that it's still safe. And your sunburn risk is almost zero at that early point in the mornings, and it allows your vitamin D production to happen. Dr. Sanjay Gupta 00:03:02 So again, just to reset morning light in particular, Deirdre, that's what you got to pay attention to. Helps reset your circadian rhythm, boost mood, improve sleep, give you a skin safe dose of sunshine so that your body can make vitamin D. And get this, Dr. Maturi says it's even more than that. Having that sort of sunlight can actually play a role in preventing nearsightedness, especially in kids. Dr. Raj Maturi 00:03:28 'When you have bright outdoor light like 10,000 plus lux, which happens first thing in the morning, it triggers dopamine release in the inner retina. And this dopamine is the principal stop signal that keeps the eyeball from lengthening. And our eyeball is at most risk for lengthening in the first 20 years of life. And this is data that's been clearly shown published, 20 to 50% lower incidence of myopia and slower progression when daily outdoor time is front-loaded in the beginning of the day. Dr. Sanjay Gupta 00:04:00 But, now this is the important part: he says that as sun climbs higher in the sky, it is time to switch gears. Dr. Raj Maturi 00:04:08 'It's really critical, especially if you're supremely light-skinned, if you have light-colored hazel eyes or blue eyes that you have some sun protection on for midday sun, definitely after 10 a.m. to 4 p.m., that's when 50% of our daily UV dose happens. So when the sun is so much stronger, you definitely want to have protection both on skin and on your eyes. Dr. Sanjay Gupta 00:04:33 'That midday sun can do real damage over time. In the short term, it can cause sunburned eyes, something called photokeratitis. It can show up as redness, watery eyes, even blurry vision. That usually clears up within a day or two, but there are long-term risks that are more serious. One of the biggest, something known as macular degeneration. That's when the center part of your retina, called the macula, starts to break down. And that can lead to blurry vision or even permanent blind spots. And while it's more common as we age, too much sun exposure over the years can definitely raise your risk. Dr. Raj Maturi 00:05:12 About a third of Caucasian populations have a higher risk for macular degeneration and many of them develop it. 30% of the population who's over 80 has significant macular degenerations and smaller percentages over 60 and 70 years of age. So all of that happens in many ways due to oxidative damage, from food, from high blood pressure, from being overweight and also being exposed to too much direct sunlight. Dr. Sanjay Gupta 00:05:39 Dr. Maturi also said that there are some studies that show UV ray exposure can increase the risk of cataracts. So to sort of summarize here, Deirdre, aim for 10 to 15 minutes of early unfiltered sunlight every morning. Time frame is really important here. But after that, protect your eyes. Use polarized sunglasses, especially if you're around water or sand. And one last thing, since firework season is here, Dr. Maturi had a quick safety reminder. Dr. Raj Maturi 00:06:08 July 4th is right upon us, and a small tip, wear safety glasses when you're with fireworks. As a retina specialist for the last 25 years, I have operated on July 5th, 6th, and 7th fixing eyes that are often irreparably broken. Launch injury is so big, so common, and fireworks are everywhere, everybody wants use them, especially kids. 90% of it is towards men, so the men out there be super careful. Please don't be that statistic. Save those pretty eyes because eyes are delicate. So have them protected. Dr. Sanjay Gupta 00:06:50 Coming up, you know sunscreen is important, for sure, but how much should you be using? We get so many questions about that. And does that old bottle in your cabinet still work? We'll have that right after the break. Dr. Sanjay Gupta 00:07:07 All right, Kyra, time for another question... Take it away. Kyra Dahring 00:07:11 Well, Sanjay, Deirdre's question kind of got me thinking. So now that we know a little bit of morning sun can actually be good for us, what about all that time after? I feel like sunscreen is a bit of a mystery at times. So what kind should we be using? You know, what SPF level? Or how much is actually enough to protect us? Dr. Sanjay Gupta 00:07:31 Okay Kyra, this is a great question because all the options really can sometimes be confusing. On a past episode of Chasing Life, we went straight to the experts to sort these things out and importantly to find out what these experts actually do themselves. I find that you can get great insights by asking people how they incorporate their own knowledge into their daily lives. 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So what should that routine be? Dr. Rachel Neale 00:09:08 We actually formally recommend that people should apply sunscreen routinely on all days when the UV index is forecast to get to three or more. So we're advising people to just make it as routine as brushing their teeth. But on those days when their UV index is not gonna get to above three, we're suggesting that sunscreen is not needed. Dr. Sanjay Gupta 00:09:29 Ok, that helps. What about other qualities? First, choose a broad spectrum sunscreen to make sure you have protection from UVA and UVB rays. Hopefully, you know that. As for SPF, well Dr. Neale says 30 plus is the minimum recommendation. Some people might prefer 50 plus for added coverage. But this is the key. It's not just about SPF. It's about how much you're actually using and how often you're applying it. And that's where Dr. Laura Vandenberg, a public health scientist at the University of Massachusetts Amherst, has some thoughts. Dr. Laura Vandenberg 00:10:04 Based on what I know and in my own practice, lean towards a physical sunscreen. And then use correctly, right? More than you think you need and reapplying every 90 minutes. Most of us put on the amount of sunscreen that we feel is sort of enough so I can't see it, right. You know, you rub it into your skin, but that's not actually the way that they're intended to be used to protect us. So a colleague of mine would say, three full fingers of sunscreen just for your face. So we're not putting on enough, and really we should be putting on that amount on your face every 90 minutes if you're outside. Dr. Sanjay Gupta 00:10:43 She also says how slowly you go through your sunscreen might be an indicator that you're not using enough. Dr. Laura Vandenberg 00:10:49 In a couple days, you should use up the bottle. So if you have sunscreen that's expiring under your sink at home, number one, throw it out. But number two, you weren't using enough when you were using that product. Dr. Sanjay Gupta 00:11:02 'One last tip, don't store sunscreen in hot places like your car, why? Heat can actually break down the active ingredients making that sunscreen less effective. So let me try and summarize this. Think of this as your sunscreen checklist. Number one, choose a broad spectrum sunscreen that works for you, can be physical or chemical. Number two, use enough, remember three fingers worth just for your face. Number three. Re-apply every 90 minutes when you're outdoors. Number four, make it a daily habit whenever the UV index is three or higher. You can check that. Number five, store your sunscreen somewhere cool. And finally, don't forget the other basics, hats, shade, sun protective clothing. They all go a long way. That's it for Paging Dr. Gupta today. Wishing you all a safe and sunny summer. Thanks to everyone who sent in questions. I really appreciate that. We are building this show together. You're a big part of it. If there's something health related you've been curious about, don't be shy. Share it, record a voice memo, email it to asksanjay@ or give us a call, 470-396-0832. Leave a message. Thanks for listening. And I'll be back next Tuesday. Dr. Sanjay Gupta 00:12:26 Chasing Life is a production of CNN Audio. Our podcast is produced by Eryn Mathewson, Jennifer Lai, Grace Walker, Lori Galaretta, Jesse Remedios, Sofia Sanchez, Kyra Dahring, and Madeleine Thompson. Andrea Kane is our medical writer, our senior producer is Dan Bloom, Amanda Sealy is our showrunner, Dan Dzula is our technical director, and the executive producer of CNN Audio is Steve Lickteig. With support from Jamus Andrest, Jon Dianora, Haley Thomas, Alex Manasseri, Robert Mathers, Leni Steinhardt, Nichole Pesaru, and Lisa Namerow. Special thanks to Ben Tinker and Nadia Kounang of CNN Health and Wendy Brundige.
Medscape
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Heather Barnes, who is just starting her fourth year of medical school at Arizona College of Osteopathic Medicine in Glendale, Arizona, hopes to ultimately pursue a residency in family medicine. She chose to sign on to five away rotations because for her it was really about returning to Northeast Ohio where she is from and where her husband is currently a medical resident. Barnes then plans to complete her remaining core rotations in Ohio as well. She sees her away rotations as an audition of sorts for residency programs. 'I think you can showcase more during a whole month being there than just an hour-long interview,' she said. Even if she wasn't trying to move back to Ohio, Barnes said, she would have pursued away rotations anyway. Arizona College of Osteopathic Medicine isn't affiliated with a home hospital like many other medical schools are, she said. It does have a few affiliated hospitals with dedicated residency programs, Barnes said, but they are rural and not anywhere near the campus. 'For family medicine, for internal medicine, it can be helpful to see a program and to get your foot in the door…,' Wyszynski said. It comes down to how important it is to have a sense of security during the Match process, Barnes said. 'I think for me, it was just nice to have multiple auditions. Like that way when I get to a rank list, I've had interface at multiple different spots in Ohio so my chances of staying in Ohio are greater.' Going on an away rotation, for her, also is a signal of personal expansion. She obtained a master's degree in Illinois prior to medical school, 'and I really do think that these pivotal life moments of living in a completely different state, completely starting from scratch, not knowing anyone, they really served as a nidus for the most growth I've had in my life ever,' she said. Start Early Barnes advises students interested in pursuing one or more away rotations to start planning them early. She began applying and scheduling her five sub-rotations back in December. 'Basically from January until May, I was submitting applications on VSLO [AAMC's Visiting Student Learning Opportunities system], reaching out to programs directly, really like emphasizing 'I want to come here. I'm really interested in getting back to Ohio,'' she said. Students interested in away rotations should reach out to education and/or clinical coordinators, Barnes said. 'Look for hospital officials with titles like residency coordinator or rotation coordinators or education coordinators,' she said. 'Don't fall into the group of people that's like: 'You know I'm stressed right now. I feel super busy right now'' and procrastinate starting the process, Barnes said. Try to take an hour out of your day and begin the application process. 'Sitting down to organize something that will help you exponentially in the next few months is like, it's really such like a mental shift to think that way,' she said. 'Shoot Your Shot' Regardless of the specialty, if you are really interested in a specific program, even if it's a reach program, and you don't think that you necessarily would get an interview or they would even accept you for an away rotation, 'I would say shoot your shot,' Wyszynski said. 'It doesn't hurt to apply to these rotations. You can apply to any rotation anywhere in the country regardless of where you go to medical school.' That said, there are certain downsides to away rotations. 'The financial strain is a very real downside of these away rotations,' Wyszynski said. Many institutions offer financial stipends for housing, she said, but it's not always enough. For that reason, many people do at least one away rotation relatively close to where they already are located geographically, she said. That's not always possible, especially if a medical student is interested in pursuing a competitive specialty such as orthopedic surgery where you might have to take an away rotation far away because it's the only one you can get, she said. Despite some potential difficulties, they're worth pursuing, said Wyszynski, who is also president of the American Academy of Emergency Medicine Resident Student Association. 'I would say that I made invaluable connections when I was a medical student that I still use as mentors during residency,' Wyszynski said.
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