Latest news with #AmyShapiro
Yahoo
24-05-2025
- Health
- Yahoo
A Low-Carb Diet for Diabetics That Doesn't Feel Restrictive? Yes!
A balanced diet is one of if not the most effective way to manage blood sugar. For people living with diabetes, it's recommended to avoid added sugars, refined grains and processed foods. One effective way to do this is to limit carbohydrate intake—but this is not to say all carbs are forbidden. Here, experts explain why a nutrient-dense, low-carb diet is a smart choice for diabetics, plus they offer easy tips for optimal glucose control. Scaling back on carbs can be a helpful step toward managing diabetes and improving your overall health. Reducing carbohydrates can help lower glucose levels both before and after meals and improve your body's response to insulin, explains Rachel Pessah-Pollack, MD, FACE, Clinical Professor at NYU Langone Health. Eating fewer carbs often promotes weight loss, which can improve insulin sensitivity and blood sugar control, says Amy Shapiro, RD, lead nutritionist at ButcherBox. A key reason for this is that when you eat a fewer amount of carbohydrates, you tend to eat more protein in its place. And sources like beef, salmon and poultry are more filling than carbs, which can reduce overall calorie intake and prevent overeating. 'Protein also helps to maintain muscle mass during weight loss, which supports a healthy metabolism and prevents muscle loss' she adds. (Learn whether a low-carb or low-fat diet is better for weight loss here.) People with diabetes are twice as likely to have heart disease or a stroke, notes Toby Smithson, RDN, CDCES, Senior Manager of Nutrition and Wellness at the American Diabetes Association. 'Following a lower-carb eating plan has shown positive outcomes related to heart health, which include lower blood pressure, an increase in high-density lipoprotein (the good cholesterol) and lower triglycerides (a fat in your blood that comes from food and excess calories),' she says. Carbohydrate needs for people with diabetes should be based on each individual's age, activity level, weight goals, medications and regular blood sugar control, says Michelle Routhenstein, RD, CDCES, Preventive Cardiology Dietitian, Certified Diabetes Educator and Owner at Entirely Nourished. It's important to note that extremely low-carb or ketogenic diets may carry risks—especially for heart health, she cautions. Research increasingly shows that very low- and no-carb diets may accelerate plaque progression in arteries, potentially increasing the risk of heart disease. 'The body requires a minimum of 130 grams of carbohydrates per day to support brain function and overall metabolic health,' says Routhenstein. 'Instead of drastically cutting carbs, the focus should be on improving insulin sensitivity by pairing carbs with protein and healthy fats and distributing intake evenly across meals and snacks to stabilize blood glucose and support metabolism.' A good reference for a low-carb eating pattern is the Diabetes Plate, offers Smithson. Per these guidelines, aim to fill half of a 9' plate with non-starchy vegetables, about 1/4 of the plate with lean protein, 1/4 of the plate with quality carbohydrates (whole grains, starchy vegetables, beans, fruit, milk or yogurt) and water or a low-calorie beverage on the side. For a more sustainable and realistic approach than completely cutting carbs, Routhenstein suggests focusing on adding nutrients from whole foods that support insulin sensitivity—like chromium, magnesium and zinc—which can help the body process glucose more efficiently. Try combining carbs with skinless poultry, low-fat cheese, eggs, nut butter, tofu, avocado or nuts, advises Smithson. Also, strive for quality carbs that are a source of fiber, such as whole grain toast, fresh fruit or beans. This may help slow down the absorption of the carb and keep blood glucose levels from rising above your target range. More diabetes How to Lower Your A1C Levels Naturally—5 Simple Ways to Improve Your Blood Sugar These 9 Easy Snacks Help Prevent Blood Sugar Spikes—a Game-Changer For Diabetics, Say Doctors Diabetic Desserts: 7 Easy Treats That Taste Indulgent—Without Spiking Your Blood SugarThis content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Vogue
18-05-2025
- Health
- Vogue
A Dietician's Guide to the Best Fish Oil Supplements
While omega-3 fatty acids are all the rage, it may surprise some to know that our bodies don't make them naturally, so we have to get our dose from food or supplementation. The best omega-3 supplements, it turns out, are often the best fish oil supplements. That's because, while many foods are rich in omega-3 fatty acids, fish oil specifically contains two out of the three most popular sources of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (The third, alpha-linolenic acid (ALA), comes from plants.) 'Supplementing with a quality fish oil can help you include more omega-3 fats in your diet which helps improve your immune response and overall health,' explains dietary supplement specialist and researcher Denise John, PhD. 'It can affect our brain function, immune system, mood, focus, vision, inflammatory response, heart function, respiratory function, metabolic health, and more.' Vogue's Favorite Fish Oil Supplements: When it comes to choosing the best omega-3 supplement that works for you, there's three top factors to consider, says registered dietician and founder of Real Nutrition Amy Shapiro MS, RD. 'Your overall health, your supplement preference, and the quality of the supplement are what matters most.' To find the best of the best, we asked the experts to break down everything about the best omega-3 supplements, from the ingredients to the benefits to the ideal daily intake. Dive in, below. In This Article: Best Overall: Nordic Naturals Omega-3 Why We Love It: You'd be hard-pressed to find a nutritionist that doesn't like Nordic Naturals Omega-3 supplements, thanks to the brand's rigorous testing standards, ingredient balance, and clear transparency. It's also the fish oil supplement Shapiro herself takes: 'I love Nordic Naturals because they're high-quality, third-party tested, and honestly the lemon capsules taste good,' she says. The fish oil is also in a triglyceride molecular form—how it's naturally found in fish—which helps for optimal absorption. The brand also has chewables, liquids, gummies, and smaller soft gels so it's easy to find a format that works best for you.
