Latest news with #ErinPalinski-Wade
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
29-05-2025
- Business
- Yahoo
Sunsweet Unveils PlumGood: A Fresh Take on Plum Juice That's Big on Taste and Nutrition
Crafted from California-grown plums, PlumGood delivers a crisp, refreshing juice beverage that contains fiber, zinc and vitamin C. YUBA CITY, Calif., May 29, 2025 /PRNewswire/ -- Sunsweet Growers Inc., is shaking up the juice aisle with the launch of PlumGood – a crisp, refreshing new juice beverage made from real, California-grown plums. With no added sugar and just 60 calories per serving, PlumGood delivers functional nutrition with fiber, zinc, and an excellent source of vitamin C – all in every delicious glass. "PlumGood has many similarities to our original plum juice, Plum Smart, but with added zinc, increased fiber and vitamin C," says CJ McClellan, Vice President of Marketing, North America. "Consumer insights and research guided this reformulation, ensuring we delivered on an increased desire for products that help support both digestive health and immunity." You've likely heard of Sunsweet Prune Juice, which is made from dried plums (also known as prunes). And new PlumGood, made from the tree fruit, brings freshness from the orchard to your glass with nutrients that support digestive health and body defense. Registered dietitian, Certified Diabetes Care and Education Specialist and Sunsweet partner Erin Palinski-Wade, RDN, CDCES shares, "I'm excited about this new offering from Sunsweet because it provides a juice option that helps all of my clients, including those with diabetes, satisfy their sweet cravings while supporting their digestive health." Palinski-Wade continues, "With 4 grams of fiber per serving, PlumGood is delicious on its own, blends beautifully into smoothies and can be added to baked goods for a nutritious boost." As the leader in prunes, specialty dried fruits, and prune juice since its origin in 1917, Sunsweet Growers Inc., has driven the category in new product innovations, whether in flavor profiles like Prune Juice with Elderberry and Prune Juice with Lemonade, or pivoting packaging to meet consumers' on-the-go needs. Available now in 48 oz. and 7.5 oz. cans (4-pack), PlumGood can be found in-store at national retailers like Giant, Weis Markets, Wegmans and Raleys and online at for nationwide delivery. As regional availability expands, check the Sunsweet locator to find PlumGood in-store at additional retailers. Sunsweet Growers Inc., established in 1917, has over 100 years of experience and heritage in producing the highest quality dried fruits and juices. The Yuba City, Calif.-based cooperative of 200+ grower/members is the worldwide leader in prunes and related products. The product portfolio includes a full line of dried fruit snacks and beverages, that help people achieve their wellness goals with healthy and convenient food choices. For more on Sunsweet products, visit View original content to download multimedia: SOURCE Sunsweet Growers Inc. Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
Yahoo
29-03-2025
- Health
- Yahoo
‘I'm a Nutritionist, and I Tell Everyone to Avoid These 4 Foods If They Want to Lose Belly Fat'
As anyone who has ever lost weight (or attempted to) can attest, losing belly fat isn't easy. Accumulating belly fat is common with age, particularly for women, due to a perfect storm of slower metabolism, a decline in muscle mass, hormonal shifts and a change in fat distribution. That said, it's certainly not impossible to get rid of it. 'The key to losing belly fat is creating a consistent calorie deficit while prioritizing whole, nutrient-dense foods,' says , a fitness and nutrition expert at Strong With Sarah. Graca recommends prioritizing lean proteins, fiber-rich veggies and healthy fats at every meal while minimizing processed foods and added sugars. 'Hydration, exercise and mindful eating habits also play a huge role,' she says. 🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊 New Jersey-based registered dietitian and Belly Fat Diet for Dummies author Erin Palinski-Wade, RD, CDCES, says that insulin resistance also plays a big role in contributing to belly fat accumulation. This means that improving one's overall diet to enhance insulin sensitivity is a key way to get rid of this stubborn type of fat. 'To do this, you want to focus on reducing added sugars and refined carbs in the diet and replacing them with higher fiber alternatives,' she says. As part of changing your diet to encourage belly fat loss, there are four foods and drinks the nutrition experts recommend avoiding. Related: If you want to lose belly fat, both nutrition experts say cutting out sugary drinks will help big time. Scientific research shows that these drinks (such as soda, sweetened iced tea, fruit drinks, energy drinks and flavored coffee drinks) are linked to weight gain and increase the risk of Type 2 diabetes. 'Sugary drinks spike blood sugar and lead to fat storage, especially around the belly. Plus, they don't provide satiety, making it easy to overconsume calories,' Graca says. Palinksi-Wade adds to this, saying that sugar-sweetened drinks provide one of the biggest sources of added sugar in the diet with little to no nutritional value. 'These can cause a spike in blood sugar and insulin levels while providing little satiety, meaning that you'll feel just as hungry as you did before drinking the beverage, even though it may contain more calories than a meal itself,' she concurs. Related: Graca says that something else to consume minimally if at all if you want to lose belly fat is refined carbs, which includes foods like white bread, pastries and chips. 'Refined carbs digest quickly, causing energy crashes and increasing hunger soon after eating. They also contribute to inflammation, which can be linked to excess belly fat,' she says. Scientific research backs up this connection, showing that a diet high in refined carbohydrates is linked to weight gain. Another type of food Graca says can sabotage weight loss is fried food. 'Fried foods are often high in unhealthy fats and calories, making it easier to consume more than your body needs while increasing the risk of metabolic issues,' she says. Instead of having a diet that includes refined carbohydrates and fried food, Graca recommends prioritizing protein, fiber and healthy fats, which support weight loss while keeping the body energized and satiated. Related: Regularly consuming alcohol can make losing belly fat harder. 'Alcohol can provide a source of empty calories and added sugar. In addition, it can disrupt sleep, which can accelerate gains in belly fat,' Palinski-Wade warns. She adds that consuming alcohol in excess can increase inflammation while draining energy, resulting in less overall physical activity the next day, which makes it harder to lose belly fat. The fact that alcohol can disrupt sleep is especially noteworthy. 'A lack of quality rest can increase insulin resistance and stress hormones, both of which can increase belly fat,' Palinksi-Wade says. To this point, scientific research shows a connection between not getting enough sleep and weight gain. While it's helpful to know what to avoid when you're trying to lose weight, it can be more helpful to focus on the many nutrient-rich foods and drinks that support weight loss. Consider working with a nutritionist or registered dietitian who can help you create a meal plan full of foods and drinks you love that will support your weight loss goals. By consistently making healthy food and drink choices while exercising regularly, you will meet your goal. Don't give up! Up Next:Sarah Pelc Graca, CPT, PN-L1, fitness and nutrition expert at Strong With Sarah Erin Palinski-Wade, RD, CDCES, New Jersey-based registered dietitian and author of Belly Fat for Dummies
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.
Yahoo
20-03-2025
- Health
- Yahoo
Diabetes risk lowered by eating one surprisingly sweet food, study suggests
Mangoes may be linked to lower insulin resistance, a factor involved in the prevention of diabetes, suggests a new study published in the journal Nutrients. Researchers at the Illinois Institute of Technology examined how eating fresh mangoes affected inflammation and insulin sensitivity in overweight and obese adults with low-grade chronic inflammation, as reported by SWNS. They then compared this to consuming the same calorie content of Italian ice, which is a frozen, sweetened dessert similar to sorbet. Disease Starts On Your Plate, Cardiologist Says — Here's What To Change The study included 48 individuals between the ages of 20 and 60. Other than eating the allotted amount of mango (two pre-portioned cups a day), the participants were instructed to maintain their normal diet and lifestyle. Read On The Fox News App The participants who ate mangoes experienced "significant" reductions in insulin resistance. Beta-cell function, the ability of the pancreas to produce and release insulin to manage normal glucose concentrations, also significantly improved. After four weeks, those in the mango group also had significantly lower insulin concentrations compared to the start of the study, while no changes were observed in the control group. Fruit As A Food Choice Comes With A Caveat: How Much Is Too Much? "Managing blood glucose isn't just about monitoring blood sugar levels — it's about improving insulin sensitivity," said study leader Professor Indika Edirisinghe, as reported by SWNS. "Our study suggests that adding fresh mangoes to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk." New Jersey-based dietitian Erin Palinski-Wade, author of "2-Day Diabetes Diet," spoke with Fox News Digital about the study's findings. "Mangoes can be a great addition to a diabetes meal plan, but are not the only food that can provide these benefits," she said, citing almonds, avocados and berries as other foods with protective benefits. Eating One Type Of Fruit Could Lower Depression Risk, Study Shows While mangoes are rich in nutrients and provide a good source of fiber, consumers must remember that the fruit is still a carbohydrate, Palinski-Wade noted. Carbohydrate balance throughout the day is important for blood sugar management, according to the expert. "Adding lean protein and good fats to the plate at the same time as consuming mango will allow you to enjoy the beneficial nutrients without worrying about a spike in blood sugar level," she advised. Despite eating calorically comparable foods, body composition remained stable in the mango group, while the control group experienced a slight but significant increase in body weight, the researchers found. For more Lifestyle articles, visit Markers of inflammation and glucose levels were not significantly different between the two groups at the end of the study, leading the researchers to conclude that mangoes are a "heart-healthy" swap for calorically comparable sweet treats. Click Here To Sign Up For Our Health Newsletter "The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy – which counters misconceptions about mangoes' natural sugar content and impact on obesity and diabetes," Edirisinghe added, as reported by SWNS. "These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control." Naturally occurring sugars are found in many beneficial nutrients, including fiber and antioxidants, which is why they have less of an impact on blood sugar than added sugars in foods, according to Palinski-Wade. "However, they are still a source of carbohydrates and can raise blood sugar levels," she cautioned. "If you add mangoes for the blood-sugar benefits, space your intake out during the day." The expert called for more research to better understand the full impacts of mango on blood sugar. "But this study, along with others, continues to show that fruit should not be off-limits with diabetes, and that recommended whole fruits, like mango, can be an effective way to enjoy sweet satisfaction while reducing added sugars in the diet and improving overall blood sugar regulation." The National Mango Board provided funding for this study, but "NMB had no influence over the study or its findings," according to a press article source: Diabetes risk lowered by eating one surprisingly sweet food, study suggests
