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Yahoo
4 days ago
- Health
- Yahoo
6 "Bad" High-Protein Foods You Should Eat to Gain Muscle If You Have Diabetes, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNProtein can help build muscle, improve insulin sensitivity and help manage blood sugar. Some high-protein foods have been unfairly categorized as off-limits for diabetes. Dietitians say many of these muscle-building proteins may have diabetes you've been diagnosed with diabetes, it can often feel like you're on a diet of don'ts. A nagging voice in your head might constantly warn you away from a slew of foods that are high in sugar, carbs or even fat. Yet many foods traditionally thought of as 'bad' for diabetes are actually loaded with high-quality protein that can help you build muscle. And since more muscle mass means better insulin sensitivity and a stronger, faster metabolism, getting plenty of protein is a key part of a healthy diabetes diet. If you have diabetes and have been avoiding these protein-rich foods, dietitians say it's time to welcome them back to the table. Depending on the nutrition advice you've received, you might believe that eating anything but low-fat dairy is a big no-no for diabetes. But diabetes expert Erin Palinski-Wade, RD, CDCES, says a higher fat percentage in yogurt isn't as worrisome as you might think. 'People with diabetes are often told to opt for non-fat dairy,' she says. However, full-fat Greek yogurt's combo of slowly-digested fat plus roughly 21 grams of protein per cup can make it a filling option that helps stabilize blood sugar, she says. In fact, some studies have shown people who consume more calories from dairy fat may have a lower risk of diabetes, especially when compared to calories from carbohydrates. Gone are the days when health experts recommended steering clear of nuts due to their fat content. Current evidence shows that nuts are an excellent choice in a diabetes-friendly diet. One top-notch option: pistachios. 'Pistachios can be a good plant-based protein source for people with diabetes,' says Palinski-Wade. A 2-ounce serving of pistachios delivers roughly 12 grams of protein. One small study found that volunteers with prediabetes who consumed 2 daily ounces of pistachios (1 ounce before breakfast and another ounce before dinner) for 12 weeks experienced improvements in blood sugar, visceral fat and markers of heart health. Despite its generally positive reputation, shellfish has received criticism for its high cholesterol content, says Sheri Gaw, RDN, CDCES. This has led some people with diabetes (and, therefore, increased risk of heart disease) to avoid shellfish like crab, clams, shrimp and oysters. However, Gaw says people with diabetes can say yes to shellfish on a regular basis. 'Shellfish is a low-saturated fat, high-quality protein that promotes blood sugar control,' she explains. There's more good news. One study found that two weekly servings of fish or shellfish may help protect people with a history of cardiovascular disease from future cardiac events and cardiovascular disease-related death. Try a 3-ounce serving of canned crab for 15 grams of protein. Believe it or not, beef can be beneficial for health, even for people with diabetes. It all comes down to choosing the right cut. While fatty cuts aren't advised, Gaw says the high protein content of a lean cut of beef like chuck, sirloin, round or top loin can help build muscle while keeping dietary fat to a minimum. Three ounces of trimmed sirloin steak, for example, contains roughly 17 grams of protein with a reasonable 3 grams of saturated fat. Ever heard that soy is a bad actor for your health? While rumors abound that soy increases breast cancer risk, impairs mineral absorption or adversely affects male sex hormones, research has shown that these soy myths simply aren't true., , Truth is, soy is actually a healthy choice for muscle-building, especially if you prefer a plant-based meal plan. 'Soy foods are sometimes avoided for containing phytoestrogens and being processed, but foods like tofu are a great source of plant-based protein,' says diabetes expert Vandana Sheth, RDN, CDCES. 'Tofu contains all the essential amino acids and supports muscle growth without blood sugar spikes.' One cup of cubed tofu contains an impressive 18 grams of protein. When it comes to diabetes, there's a lot of confusion around beans and lentils. Their relatively high carb content can give the impression that they're off-limits for people with blood sugar issues. But Shah says these legumes have a unique saving grace, specifically their fiber. 'While they are higher in carbs, they have a lower glycemic load because of their high fiber content,' she explains. This means they won't raise your blood sugar quickly. In fact, many dietitians consider beans to be among the best high-fiber foods for diabetes. Try a cup of cooked lentils for 18 grams of plant-based protein plus a bonus 16 grams of blood sugar-regulating fiber. As beneficial as protein is, you need to combine it with resistance training to effectively build muscle. The resulting increased lean mass can deliver a surprising number of diabetes-related health benefits, like these: Better blood sugar control. Muscle is where the majority of glucose uptake happens, says Palinski-Wade. 'This means that having more muscle mass makes it easier for the body to use glucose after eating, improving blood sugar control,' she adds. Easier weight management. Muscle burns more calories than fat, so having more muscle can help with weight management, an important aspect of diabetes care, Sheth says. Improved insulin sensitivity. Protein's ability to help with weight management may also prevent the buildup of visceral fat, the harmful fat that wraps around your internal organs, says Palinski-Wade. Research has found that reducing visceral fat may promote better insulin sensitivity. If you're living with diabetes, it may be time to rethink your go-to list of high-protein foods. Research reveals that lean protein may help build muscle, manage weight, and improve insulin sensitivity and blood sugar control. Dietitians say that some of the high-protein foods people with diabetes sometimes avoid–such as full-fat yogurt, nuts, shellfish, beef, soy, beans and lentils—can actually be a part of a healthy eating plan for diabetes and can help build the muscle you need. If you could use more muscle-building strategies, check out our 7-Day Bodyweight Training Plan for Beginners, Created by Certified Trainers. Read the original article on EATINGWELL
Yahoo
23-05-2025
- Health
- Yahoo
Lower Your Blood Sugar and Cholesterol With These Heart-Smart Foods
Whether it's a family history of heart disease or your latest cholesterol numbers that have you rethinking your diet, one thing is clear: What you eat plays a powerful role in your heart health. The good news? You don't need to overhaul your entire pantry to make a meaningful difference. By simply incorporating a few heart-friendly foods into your weekly menu, you can nourish your body while still enjoying what's on your plate. We asked healthcare professionals to break down the best foods for heart health and how to make them part of your daily routine. Food isn't just fuel, it influences everything from your blood pressure to your cholesterol levels. 'Heart-healthy eating focuses on reducing inflammation, managing cholesterol levels, supporting healthy blood pressure and maintaining overall vascular health,' explains Michelle Routhenstein, MS, RD, CDCES, CDN, Cardiology Dietitian at Entirely Nourished. 'It prioritizes whole, minimally-processed foods rich in fiber, antioxidants, healthy fats and plant compounds.' You might recognize the Mediterranean and DASH diets as two well-studied examples, both of which are rich in fruits and vegetables. Picture colorful plates filled with foods from a variety of plant-based sources. Those who follow heart-healthy eating patterns such as these diets have a consistently lower risk of developing cardiovascular disease. Importantly, Routhenstein emphasizes that this isn't about one magic food but rather an overall pattern. 'A heart-healthy diet isn't about perfection—it's about consistency over time,' she says. 'Think in terms of building habits that support your heart for the long haul.' Heart disease is a progressive condition, so prevention is most effective when it's sustainable. Below, Registered Dietitian Kayla Farrell with FRESH Communications shares the foods that consistently top the list when it comes to protecting your heart and how to enjoy them: 'Omega-3 fatty acids found in fatty fish are linked to better triglyceride levels and blood pressure, higher HDL or 'good cholesterol' and the prevention of plaque formation in arteries,' says Farrell. 'The Dietary Guidelines recommend eating fish two to three times each week.' Farrell recommends Chilean salmon, if available, as it has more omega-3 fats compared to wild salmon and lower mercury levels. If you don't like salmon, other fatty fish include sardines and mackerel. Try baking salmon with lemon and herbs or flaking canned sardines into a salad for an easy lunch. 'Oats are packed with soluble fiber, which promotes healthy cholesterol levels and aids in managing blood sugar,' says Farrell. 'By lowering cholesterol, oats can help reduce the risk of developing heart disease.' She recommends bulk oats rather than microwavable packets to get the most bang for your buck. Plus whole, rolled oats are a healthier pick than packets loaded with added sugars. Enjoy a bowl of old-fashioned oats in the morning with fresh fruit, cinnamon and a splash of milk or plant-based alternative. Or learn how to make overnight oats here. 'This leafy green provides beneficial fiber and nitrates that may help decrease high blood pressure' by keeping blood vessels relaxed, says Farrell. 'Frozen vegetable options are just as nutritious and sometimes more budget-friendly than fresh varieties, so frozen spinach can be a good choice for heart health.' Other leafy greens include kale and Swiss chard. Sauté spinach with garlic or toss kale into soups and smoothies for a simple boost. 'Similar to oats, the soluble fiber in beans helps lower cholesterol levels and blood pressure,' says Farrell. 'Canned beans are packed with fiber and make a convenient source of plant-based protein.' Farrell recommends choosing low-sodium canned bean options and rinsing them to further decrease the sodium level. Add them to salads, pastas or stir fries—or try the viral dense bean salad from TikTok! 'Extra virgin olive oil [in particular] offers benefits for heart health with its monounsaturated fatty acids (MUFAs), antioxidants and polyphenols that reduce inflammation and oxidative damage,' says Farrell. 'MUFAs have been shown to lower LDL ('bad') cholesterol and potentially raise HDL cholesterol levels.' Try swapping in olive oil for neutral oils or butter when you cook at home. While adding heart-friendly foods is important, knowing what to limit is just as critical. In general, Farrell advises limiting processed foods, especially those high in sodium, saturated fat and sugar. These usually include ready-to-eat meals, sugary cereals, cheeses, white bread, fried foods, processed meats and packaged snacks and drinks. 'I always encourage reading both the nutrition facts labels and ingredients list on any packaged food to identify and minimize amounts of sodium, saturated fat and added sugars,' says Farrell. Additionally, be mindful of alcohol intake, as excessive drinking can negatively impact heart rhythm and blood pressure. Supporting your heart through diet doesn't mean giving up flavor or joy in eating. 'Instead of fixating on restrictions, shift the focus to what you're adding to your plate,' says Routhenstein. She also suggests tracking key health metrics like cholesterol levels, blood pressure, blood sugar and markers of inflammation. These will guide you and ensure your diet is supporting your health over time. More on supporting heart health: How to Prevent Heart Disease Naturally: 5 Surprising Doctor-Backed Tips That Really Work Average Resting Heart Rate by Age: What's Normal, What's Not and How to Improve Your Reading Doctor-Approved Heart Health Tips That Lower Risk Naturally This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Yahoo
27-03-2025
- Health
- Yahoo
Your Dementia Risk May Be Increased by Another Disease Diagnosis—Here's How to Prevent It
Reviewed by Dietitian Maria Laura Haddad-Garcia If you're in your 30s, 40s or 50s, dementia might feel like a distant concern, something you associate with advanced age. However, emerging research suggests that a common chronic condition, type 2 diabetes, may significantly increase your risk of developing dementia. 'People with diabetes are at an increased risk of developing dementia. Research also indicates that the risk of dementia increases with the longer duration of diabetes,' says Amy Kimberlain, M.S., RDN, CDCES, a certified diabetes care and education specialist and Academy media spokesperson. With more than 38 million Americans living with diabetes, understanding the connection and risk is essential. Research has found that there's a connection between type 2 diabetes and increased risk of dementia. Dementia is a syndrome that affects memory, thinking, and the ability to perform daily tasks. This condition results from various diseases and injuries that damage the brain over time. What's especially concerning is that type 2 diabetes is becoming increasingly common in younger individuals. Research suggests that those diagnosed with type 2 diabetes at a younger age may also develop dementia earlier in life. Having type 2 diabetes has been associated with a 50% greater likelihood of all-cause dementia, says Susan Hudec, M.D., director of diabetes at Edward Elmhurst Hospitals and Endeavor Health. She explains that the connection is due to different factors, such as the following. Both our experts point out that people with type 2 diabetes often have other health concerns that also increase dementia risk. 'People with diabetes are often more likely to have high blood pressure, high cholesterol and obesity. These are risk factors that overlap with dementia', says Kimberlain. For this reason it's important to keep diabetes well managed to minimize the risk of developing diabetes. People with type 2 diabetes may toggle between high and low blood sugar levels. 'Consistently high blood sugar levels can damage blood vessels throughout the body, including those in the brain,' explains Kimberlain. She notes that this damage can disrupt the brain's blood supply, leading to vascular dementia. Additionally, it may cause the buildup of amyloid plaques, which are a key sign of Alzheimer's disease, adds Kimberlain. Related: What to Do If You Eat Too Much Sugar When You Have Diabetes On the flip side, low blood sugar levels (below 70 mg/DL) can also negatively impact the brain. Research suggests that repeated low blood sugar levels can damage the brain and accelerate cognitive decline. Therefore, it is all the more important to check blood sugar levels regularly throughout the day and recognize signs of low blood sugar, such as dizziness, confusion and fatigue. As the name implies, insulin resistance occurs when the body cells become resistant to insulin, a hormone that helps move sugar from the blood into cells for energy. Hudec explains that the link between Alzheimer's disease and diabetes is also believed to be tied to insulin resistance. 'The nerve cells in the brain can also become resistant to insulin, which contributes to the build-up of amyloid and tau proteins in the brain,' she says. Over time, this can lead to the accumulation of harmful proteins that damage brain cells and contribute to Alzheimer's disease. 'Type 2 diabetes is associated with increased inflammation and oxidative stress. Both factors can damage brain cells, impair brain function and increase the risk of neurodegenerative diseases, including dementia,' says Kimberlain. She explains that chronic inflammation is thought to contribute to the development of amyloid plaques in Alzheimer's disease, which, as mentioned above, can damage nerve cells in the brain. Kimberlain notes that, additionally, people with diabetes are often more likely to have other chronic-inflammation-related conditions such as high blood pressure, high cholesterol and obesity. 'These are risk factors that overlap with dementia', she says. For this reason, it's important to keep diabetes well-managed to minimize the risk of developing dementia. While it's concerning that having type 2 diabetes may increase your risk of dementia, luckily, there are preventive steps you can take. A combination of lifestyle factors can help you manage type 2 diabetes and reduce your risk of developing other conditions like dementia. Monitor your blood sugar levels closely: One of the best indicators of how well type 2 diabetes is managed is by looking at your blood sugar levels. Get regular check-ups: Routine check-ins with your doctor can help determine if medicine adjustments are needed and monitor your lab values, blood pressure and weight, all of which impact diabetes and brain health. Make exercise a part of your daily routine: Regular, consistent exercise can help keep blood sugar numbers in check and reduce inflammation. Keep stress at bay: Although we can't get rid of stress altogether, research suggests finding ways to manage it can improve diabetes self-care and positively impact blood sugar levels. (9) Whether you find stress relief through exercise, yoga, meditation or calling a friend, these activities can help keep blood sugar levels in check. Eat a well-balanced diet: Eating well-balanced meals can help manage type 2 diabetes and support brain health. Ensure you have a fiber-rich carb, protein and healthy fat on your plate to keep blood sugar stable. Type 2 diabetes is a common condition affecting millions of Americans, which increases your risk of other health conditions. Research has shown a link between type 2 diabetes and a higher risk of dementia. This connection is due to many factors like high and low blood sugar levels, insulin resistance and increased inflammation. To help lower your risk of developing dementia, there are several lifestyle changes you can start making today to manage your type 2 diabetes better. Keep a close eye on your blood sugar numbers, get regular check-ups, eat a well-balanced diet, incorporate exercise into your weekly routine and find ways to manage stress. Read the original article on EATINGWELL
Yahoo
24-03-2025
- Health
- Yahoo
9 Expert Lifestyle Hacks to Lower Blood Sugar
Balancing your blood sugar is not easy. It can involve constantly reading nutrition labels, monitoring how many carbs are in the foods you're eating, and other detail-oriented tasks. But there are some larger, less granular lifestyle hacks you can focus on that can make a difference in having lower blood sugar. We spoke to dietitians and diabetes educators to find out what lifestyle shifts they recommend. One of the simplest hacks is to stay hydrated. In fact, folks who get admitted to the hospital with high blood sugar immediately get an IV with fluids to help dilute it. Drinking enough water can help you maintain better blood sugars during times of stress and after meals, when it may be higher than usual. Getting enough high-quality sleep is associated with better blood sugars. Similarly, getting poor quality sleep or not enough has been shown to increase cortisol levels and increase blood sugar the following day. Focusing on your sleep hygiene is another hack for better balance. 'It may surprise you that one of the things that impacts blood sugar the most has nothing to do with what you eat,' notes dietitian and diabetes educator Erin Palinski-Wade, RD, CDCES. 'Poor sleep has been shown to elevate stress levels and worsen insulin resistance, making it harder to manage blood sugar. On top of that, just one poor night of sleep can alter hunger and satiety hormones, increasing appetite and cravings for simple sugars.' If you're a soda lover, but want a healthier beverage alternative, there are several options on the market. OLIPOP, a prebiotic soda, has 9 grams of fiber per can and only 2 to 5 grams of sugar, depending on the flavor (vs. 39 grams and no fiber in a can of regular cola). If you're looking for a hydrating beverage without any sugar or fiber, consider a bubbly water such as Spindrift. Related: 7 Expert-Approved Ways to Avoid a Blood Sugar Spike Typically, protein and fiber get all the love when it comes to blood sugar management, but healthy fat is just as important — and it's time to set aside the old fears we learned years ago about dietary fat and weight. Of all of the macronutrients, fat takes the longest to digest, meaning it will keep you more full and help stabilize your blood sugar by slowing down digestion and absorption. Choose heart healthy fats like salmon, avocados, and pistachios. Dates, prunes, and other dried fruit can provide natural sweetness with fiber and a lower glycemic index. This means that foods with natural sugars will not raise your levels as much as those with refined sugars. Plus, these foods have a range of health benefits like boosting bone and gut health. 'Use pureed prunes as a replacement for added sugar in baked goods,' says Palinski-Wade, who is a consultant for Sunsweet Growers. 'This simple swap preserves the sweetness and texture of the recipe while cutting added sugar, reducing overall carbohydrates, and increasing fiber.' Even just a few minutes of exercise after eating can significantly reduce blood sugar levels. When we move our muscles, our body absorbs blood sugar and puts it to use, effectively lowering the amount in the bloodstream. Exercise also increases insulin sensitivity and can help keep your blood sugar more regulated for hours or days later, depending on the activity that you do. 'My approach to balancing blood sugar focuses on adding things in, not taking things away,' says dietitian Christine Byrne. 'One fantastic hack that doesn't involve modifying your food intake is to get in about 10 minutes of physical activity after a meal. Going for a walk is a great option, but it's not the only one. Household chores like cleaning the kitchen, vacuuming, or folding clothes are also a way to get your body moving post-meal and keep your blood sugar levels more balanced.' Choosing balancing foods is the number one hack for better blood sugars after meals and snacks. Protein, fat, and fiber are the main nutrients that help stabilize blood sugar and prevent major spikes. 'To help balance blood sugars, I always start with a foundation of eating every few hours, including a combination of fiber-rich foods plus a protein,' says Taylor Aasand, MPH, RDN, CEDS. 'Some examples include an apple with peanut butter, hummus and whole grain crackers, or a protein bar made with whole grains.' Related: 5 'Healthy' Breakfast Foods That Are Spiking Your Blood Sugar Taking a fiber supplement with each meal can help slow down meal absorption and prevent a spike. 'Add 3 grams of psyllium husk with breakfast, lunch, and dinner. Take it with your meal and plenty of water, and always consult with your medical team before adding a new supplement to your regimen,' says Aasand. It's not only what you eat, but also the order in which you eat various foods can help. If you eat your protein-rich and fiber-filled foods first, the carbohydrates on your plate will be absorbed more slowly, leading to a smaller peak in blood sugar levels. 'One simple hack for better blood sugar balance is eating your vegetables first,' says Haley Bishoff, RD, LD. 'Vegetables are high in fiber, which can aid in slowing the digestion of carbohydrates, leading to a slower insulin response and less blood sugar spikes. Be sure to include vegetables, fruits, whole grains, beans, and legumes for better blood sugar balance.' Read next: 5 Ways to Control Blood Sugar That Don't Involve Food The post 9 Expert Lifestyle Hacks to Lower Blood Sugar appeared first on Clean Plates.
