Latest news with #KarenAnsel
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
25-05-2025
- Health
- Yahoo
The #1 Food You Should Limit to Help Lower Triglycerides, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNSugary drinks are the top source of added sugars in the American diet. Their sugar can increase triglycerides, which are blood fats that raise heart disease risk. They may also increase blood sugar and belly fat and crowd out more nutritious it comes to heart health, most people focus on cholesterol. But triglycerides are just as important. Triglycerides are a type of fat in the blood that our bodies use for energy. High triglycerides can raise your risk of heart disease by leading to a buildup of small, cholesterol-rich particles in the artery walls. This can trigger inflammation and contribute to artery-blocking plaque formation. Cutting back on fat might seem like the obvious first choice. However, one of the top contributors to high triglycerides is actually sugar-sweetened drinks, like soda, sweet tea, syrup-spiked coffees and sports drinks. The link is so strong that research has found that people who drink just 12 ounces of sugar-sweetened beverages per day are 48% more likely to have elevated triglycerides. That's a lot! So, we spoke to registered dietitians to find out how cutting back on sugar-sweetened drinks can help lower high triglycerides. Here's what they told us, plus realistic strategies to improve your triglycerides for a healthier heart. Research has found that high sugar-sweetened beverage consumption is strongly linked to insulin resistance. That may sound like it's just a blood sugar issue, but insulin resistance may also influence triglyceride levels. How so? While sugary drinks are loaded with sugar, they rarely contain fat, protein or fiber to help slow glucose digestion and absorption. As a result, glucose is quickly absorbed into the bloodstream, resulting in a rapid spike in blood sugar and insulin. Over time, this can lead to insulin resistance, which alters lipid metabolism, leading to high triglycerides, low HDL-cholesterol and increased small, dense LDL-cholesterol particles. All of these can set the stage for heart disease. Even though triglycerides are a type of fat, they're formed primarily from eating excess carbohydrates and sugars. Consider what happens after drinking a 12-ounce can of cola. Its 37 grams of pure sugar are far more than your body can handle in one sitting, especially when combined with other carbohydrates and sugars from a meal or snack. What does the body do with all that sugar? 'Excess sugar is stored in the body as glycogen. Once these stores are full, our liver converts excess sugar into fatty acids, and combined with other molecules, they form triglycerides,' explains Melissa Jaeger, RD, LD. Many sweetened beverages are made with high fructose corn syrup, which may be even more harmful to your blood fat and glucose levels than table sugar. In one study, adults who drank three fructose-rich beverages daily for 10 weeks had higher levels of triglyceride-transporting particles in their bloodstreams than volunteers who consumed the same amount of glucose-rich drinks. What, exactly, makes fructose so problematic? When we consume excessive amounts of fructose, like from HFCS-sweetened drinks, the liver turns all that fructose into fat through a process called de novo lipogenesis. This happens when there is more sugar available than the liver can store as carbohydrate, and it occurs more rapidly with fructose than with glucose consumption. Deep belly fat, known as visceral fat, can spell all kinds of trouble for your health. Visceral fat releases fat into the bloodstream quickly, whereas fat stored under the skin (like in the hips or thighs) is stored and released much more slowly. This makes abdominal fat especially harmful, increasing the risk for numerous metabolic health conditions, including elevated triglycerides. Research has found that greater added sugar intake may be a powerful driver of visceral fat storage. For instance, one study found people who consumed lots of added sugars from sugar-sweetened beverages and other sources were 27% more likely to have abdominal obesity and were also 28% more prone to obesity. Sugar-sweetened beverages are our top source of added sugars, delivering an estimated 21% of our total sugar intake. One important reason: 'It's easy to over-consume calories from sugary drinks,' says Mandy Tyler, RD, CSSD. 'Although they may taste refreshing, they don't tend to fill you up.' Consider how you feel after eating a piece of cake versus drinking a glass of sweet tea. It's much quicker—and easier—to drink that sugar in liquid form. 'While our bodies may use some of the sugar in drinks for an immediate source of energy, these drinks also deliver extra calories with little to no nutritional value,' says Jaeger. Sugary drinks like soda, sweet tea, energy drinks, sugary lattes and even some fruit-flavored beverages often replace healthier options like water, milk or nutrient-rich smoothies. Limit or avoid alcohol: 'When you drink alcohol, your liver puts fat-burning on hold to process the alcohol first,' explains Katie Schimmelpfenning, RD, LD. 'That slowdown can cause more fat, especially triglycerides, to build up in your blood.' Get regular physical activity: Physical activity, especially aerobic exercise, helps to lower triglycerides by improving glucose and fat metabolism. Not sure where to start? 'Consider going for a walk during lunch, taking the stairs, parking farther away at the grocery store or enjoying a family walk after dinner,' suggests Taylor McClelland Newman, M.S., RD, LD. Eat more fiber-rich foods: 'Fiber helps lower triglycerides by slowing digestion and reducing fat and sugar absorption,' says Schimmelpfenning. Eating high-fiber foods with each meal and snack can help you hit the recommended daily 25 to 38 grams. Add in fatty fish: The American Heart Association recommends eating at least two 3-ounce servings of fatty fish like salmon, mackerel, herring, anchovies and sardines weekly. Research reveals their long-chain omega-3 fats, EPA and DHA, may help reduce triglycerides. Regularly drinking sugar-sweetened beverages can be a major contributor to high triglycerides. Their excessive sugar can elevate triglycerides by increasing blood sugar, insulin and belly fat and by providing more sugar and fructose than your body can efficiently metabolize in one sitting. In addition, sugary drinks are easy to consume in excess and usually replace more nutritious alternatives. That doesn't mean you can never enjoy a small glass of sweet tea or a soda. But limiting sugary drinks, combined with lifestyle changes like limiting or avoiding alcohol, exercising and eating more fatty fish and fiber-rich foods, can help keep your triglycerides in check and protect your heart. Read the original article on EATINGWELL
Yahoo
18-05-2025
- Health
- Yahoo
The #1 Nutrient You Should Be Eating to Reduce Your Skin Cancer Risk, According to a Dermatologist
Reviewed by Dietitian Karen Ansel, M.S., RDNSkin cancer is the most common cancer in the U.S. and has multiple causes. Wearing sunscreen and avoiding excess sun exposure are the best protection. Research shows antioxidants may also help guard against this common time outside can boost your mood, promote better sleep and support your immune system (plus, it's free!). The only drawback is that outdoor time also exposes you to the sun's skin-damaging UV rays. Over time, that could set the stage for skin cancer, the most commonly diagnosed cancer in the United States. 'By far, the top risk factor for developing skin cancer is unprotected UV exposure, followed by genetic predisposition,' says dermatologist Geeta Yadav, M.D. There is good news, though. According to the Centers for Disease Control and Prevention, many cases of skin cancer are largely preventable. Adopting safe sun habits like applying a broad-spectrum sunscreen, wearing a hat, sunglasses and clothes that cover your arms and legs, and staying in the shade can all lower your UV exposure and significantly reduce your risk. So can avoiding tanning beds, which also emit large amounts of UV light. You can also bolster your skin's defenses from the inside out by eating more antioxidants. While diet plays a smaller role in skin cancer prevention, research reveals that antioxidants can provide additional protection to safeguard your skin from this all-too-common cancer. Related: 7 Foods You Should Eat for Better Skin as You Age, According to Dietitians Skin cancer occurs when abnormal skin cells develop in the skin's outermost layer, called the epidermis. What causes those abnormal cells to develop and grow? The most common cause is DNA damage from exposure to UV rays, either from the sun or tanning beds. However, there are other risk factors too, like getting older or having a family history of skin cancer. You may also be more likely to develop skin cancer if you have blue or green eyes, red or blond hair or have skin that's fair or burns or freckles easily. Of course, most of these risk factors are beyond your control. But there is one helpful step you can take, and that's eating an antioxidant-rich diet. In fact, research has found that dietary antioxidants can help counteract some of the damage caused by UV exposure before it turns into cancer. And the list is long: selenium, zinc, copper, carotenoids, polyphenols and vitamins A, C and E may all be protective, according to research. Exposure to UV light sets off a chain reaction that creates a storm of skin-damaging compounds called free radicals. That's where antioxidants step in. 'Antioxidants combat free radicals, unstable molecules that can damage cells and their DNA, proteins and lipids,' says Yadav. 'When there are too many free radicals in the body to the point that antioxidants cannot help neutralize them, oxidative stress occurs, leading to cellular dysfunction. This dysfunction could manifest as early signs of aging, but it could also manifest as cancer'. Regularly consuming antioxidant-rich foods equips your body with the defenders needed to neutralize those free radicals before they cause long-term harm. Not all DNA damage leads to cancer. In fact, our bodies have a natural defense mechanism to kill off DNA-damaged cells before they turn cancerous and start to spread. However, it's not fool-proof, and some damage can fall through the cracks. Fortunately, research reveals that antioxidants called anthocyanins may help speed the process. While anthocyanins are found in lots of fruits and vegetables, one of the best sources for skin protection is berries. So, load up on these juicy fruits for an extra dose of prevention. Sunburns aren't just painful. This inflammatory reaction in your skin can cause long-lasting damage. Enter antioxidant-rich foods. Research has found that they help absorb some of the sun's harmful UV rays and reduce inflammation to decrease the development of sunburn., For instance, one study found that carotenoids, antioxidants found in yellow, orange and red fruits and vegetables, could provide the equivalent sun protection to SPF 4 sunscreen. For the biggest bang, think tomatoes. They're filled with a carotenoid called lycopene that's been shown to guard against sun damage from the inside out. If you're gearing up to spend more time outdoors, these tips can help you provide your skin with an extra layer of antioxidant protection. Eat the Rainbow: An easy rule of thumb for adding more antioxidants to your diet is to add more color to your plate. Fruits and vegetables with bright, deep hues are often the richest source of these beneficial compounds. Brew a Cup of Green Tea: There's a reason green tea is added to face creams, masks and serums. It's rich in antioxidants called catechins that have been shown to calm UV-related skin inflammation. Savor Some Dark Chocolate: While chocolate may not prevent skin cancer, it contains inflammation-taming antioxidants called polyphenols that may improve skin hydration and circulation. Since dark chocolate contains the most polyphenols, the darker the chocolate, the better! Getting regular skin checks and practicing safe sun habits like applying sunscreen, wearing a hat and protective clothing, and staying in the shade may all help reduce your risk of skin cancer. While diet plays a much smaller role, research has found that antioxidants may offer additional protection. Antioxidants are believed to combat cancer-causing oxidative stress, slow the spread of cancer cells and boost your body's internal defenses against inflammation and sunburn. And the best way to get more of them isn't a pill or powder. It's a diet rich in colorful fruits and vegetables. So, before you hit the beach, park or pool, head to the produce aisle! Read the original article on EATINGWELL
Yahoo
03-05-2025
- Health
- Yahoo
The #1 Carb You Should Eat for Gut Health, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDN"Key Takeaways" Fiber- and antioxidant-rich chickpeas are dietitians' favorite carb for gut health. Chickpeas may fight inflammation, improve digestion and support good gut bacteria. From salads to soups, stews and burgers, they're tasty, versatile and often get a bad rap, but not all carbs are created equal. Yes, some may leave you feeling sluggish, spike your blood sugar or bring on digestive woes. However, others can do wonders for your body, especially your gut. 'Gut health is key to feeling your best,' says Katie Schimmelpfenning, RD, LD, a registered dietitian and founder of Eat Swim Win. 'A balanced gut helps keep your mood steady by regulating hormones and supports your immune system to fight off illness. And, let's face it, no one wants to walk around feeling bloated or uncomfortable.' But if you're looking for a carb that's been proven to do good things for your digestive health, dietitians recommend chickpeas. Yes, chickpeas! Those small yet mighty legumes aren't just a fantastic base for hummus or a protein-rich addition to your salad. They're packed with gut-health benefits that deserve a round of applause. What, exactly, makes chickpeas so special when it comes to gut health? Don't worry. We'll spill the (metaphorical) beans soon enough. Read on to learn all about the great things these versatile powerhouses can do for your gut and why they're worthy of a spot in your kitchen. Related: Are Chickpeas Healthy? Here's What a Dietitian Says Fiber is a type of carbohydrate that your body can't digest. It plays a crucial role in keeping your digestive system healthy by regulating bowel movements and supporting the growth of good gut bacteria. Just one half-cup of cooked chickpeas provides 6 grams of fiber. Since most of us don't get enough fiber to begin with, that's good news for digestive health, says Patricia Kolesa, M.S., RDN, a registered dietitian and founder of Dietitian Dish, LLC. In fact, chickpeas contain two different types of fiber—soluble fiber and insoluble fiber—which each work in different ways to promote gut health, she says. For instance, soluble fiber dissolves in water to form a gel-like substance, which helps to slow digestion and support the absorption of nutrients. On the other hand, insoluble fiber adds bulk to stool, aiding in its passage through the digestive system to prevent constipation. This dual action contributes to a balanced gut environment and improves overall digestive efficiency. 'Chickpeas are rich in resistant starch, which helps feed the good bacteria in the gut and boost the production of short-chain fatty acids,' says Jaime Bachtell-Shelbert, RDN, a registered dietitian and owner of Wholly Nourished. If you've never heard of resistant starch or short-chain fatty acids before, we'll explain. Resistant starch is a special type of fiber known as prebiotic fiber. After we eat chickpeas, their resistant starch travels intact to the colon. When it gets there, your good gut bacteria ferment it for food, helping to promote their growth and activity., During this process, your good gut bacteria produce beneficial compounds called short-chain fatty acids, which nourish your gut lining to keep it strong and healthy and protect against disease-causing inflammation. Research has found that SCFAs may also help reduce the risk of colon cancer. If that weren't enough, SCFAs additionally foster communication between your brain and your gut, so they may support emotional well-being. Chickpeas' gut-health benefits aren't just about their fiber. These powerful legumes also contain antioxidants called phenolic acids that promote gut health in several ways. For instance, research has found that phenolic compounds may reduce inflammation that can trigger irritable bowel syndrome (IBS) symptoms and may play a role in the onset of inflammatory bowel disease. Hard-working phenolics also tighten gaps in the gut membrane, forming a tight seal that locks out disease-causing bacteria. And, like fiber, phenolic compounds promote the growth of beneficial gut bacteria. Thanks to their mild flavor and hearty texture, chickpeas are a great way to boost protein and fiber in your diet while enhancing your dishes. Here are some of our favorite ways to incorporate this versatile, nutritious ingredient into your meals. Toss Them into Salads: Add a handful of cooked or canned chickpeas into your favorite salad for a satisfying plant-based nutrition boost. Their neutral taste complements a wide variety of greens, vegetables and even fruits like apples or dried cranberries. Blend into Hummus: Whipping up homemade hummus is simple and rewarding. Blend chickpeas with tahini, olive oil, lemon juice and garlic for a creamy dip that pairs perfectly with veggies, crackers or pita bread. If you're feeling adventurous, try our Avocado Hummus for a satisfying chickpea-forward dip. Add to Soups and Stews: Chickpeas are an excellent addition to hearty soups and stews, adding both texture and substance. Whether it's a spicy chickpea curry or a comforting bowl of Butternut Squash, Tomato, Chard & Chickpea Soup, chickpeas soak up flavors beautifully while contributing a velvety bite. Roast Them for Snacking: When you're craving a healthy, crunchy snack, you can't beat roasted chickpeas. Simply rinse canned chickpeas, pat them dry, season with your favorite spices and roast them in the oven. They're a great alternative to chips and perfect for munching on the go! Transform Them into Burgers and Fritters: Simply mash cooked chickpeas, combine them with breadcrumbs and seasonings, and pan-fry or bake. For a satisfying meatless meal, whip up our Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce or these crispy Chickpea Fritters. Chickpeas are truly gut-health superstars. Their ample fiber and antioxidants keep your digestive system running smoothly, promote the growth of good gut bacteria and fight inflammation. By adding chickpeas to your meals, you're not just enjoying a delicious ingredient. You're actively contributing to your gut and long-term health. Whether you're blending them into hummus, tossing them into salads or roasting them for a crispy snack, chickpeas offer endless versatility in the kitchen. Their mild, nutty flavor pairs effortlessly with a variety of dishes, making it easy to reap their gut-boosting benefits. So, the next time you're meal planning, don't forget these nutrient-packed legumes. Your gut—and your taste buds—will thank you! Read the original article on EATINGWELL
Yahoo
29-04-2025
- Health
- Yahoo
6 Hydrating Foods You Should Eat for Better Blood Sugar, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDN"Key Takeaways" Dietitians say proper hydration is critical for healthy blood sugar. People with diabetes may be prone to dehydration, so fluids are especially important. Low-sugar fruits, veggies and Greek yogurt are fluid-rich and hydrated and managing blood sugar are two essential pillars of overall health. And they're particularly important if you're living with type 2 diabetes—for several reasons. The first is that high blood sugar levels may lead to increased urination, which may cause dehydration. Proper hydration is also crucial for supporting kidney function. Since the kidneys play a vital role in filtering excess sugar from the blood, dehydration can put additional strain on these organs if you have diabetes. The good news is that there are certain water-rich foods that can be a delicious part of a diabetes-friendly diet and provide the fluids you need. To find out which ones are best, we reached out to registered dietitians. Here are their top hydrating foods for healthy blood sugar. 1 Cup Sliced Cucumbers = 3.3 Ounces H2O Boasting roughly 95% water, cucumbers can help keep you refreshed and hydrated without having to rely on sugary or caloric drinks. With just 4 grams of carbohydrates per cup, they're also a blood sugar–friendly food. Their skin also provides a bit of fiber, which can prevent rapid glucose spikes, says Orlando-based registered dietitian Johannah Katz, M.A., RD. Whether you like adding them to salads, blending them into a refreshing smoothie or soup, or you simply enjoy them sliced as a crunchy snack, cucumbers are an easy, nutrient-rich way to bump up your fluids. 1 Cup Cooked Okra = 5 Ounces H2O Okra might not be on your radar, but it should be! Not only is okra 93% water, it provides 4 grams of blood sugar–stabilizing fiber per cup. 'Okra contains a gel-like soluble fiber, which slows down sugar absorption,' says Adaure Nosiri, M.S., RDN, an Atlanta-based registered dietitian. 'Okra also contains antioxidants like flavonoids and polyphenols, which play a role in reducing inflammation and improving glucose metabolism.' One cooked cup of this veggie contains 7 grams of carbs, making it easy to fit into a balanced meal plan. Plus, it supplies magnesium, a mineral that plays a pivotal role in blood sugar regulation. Try it roasted, steamed or in soups for a versatile, hydrating addition to your diet. If you've never made okra before, give our Black Eyed Peas & Okra a go. This diabetes-friendly side packs 7 grams of fiber per serving plus 11% of the Daily Value for magnesium. 1 Medium Apple = 5.2 Ounces H20 'Apples are made up of about 85% water and are high in fiber, with about 4 grams in a medium apple,' says Stephanie Deming, M.S., RDN, CDN, a registered dietitian and owner of Bespoke Family Nutrition, PLLC. If you're worried about their sugar, there's no need to be. Apples' rich fiber slows the absorption of their sugars for a steady, prolonged energy release. Just make sure to eat the skins. They contain special fibers like pectin and cellulose that may help manage blood sugar. Apples are so beneficial that one small study found that people with impaired blood sugar control who ate an apple before a high-carb meal experienced fewer blood sugar spikes than when they ate only simple carbs from rice. So, bite into a crunchy apple when you need a satisfying snack (pair it with nut butter to add some healthy fats and protein for satiety support!). Or, for a hearty dinner, try our Apple Cider Chicken. It's diabetes-friendly and takes just 30 minutes to prepare! ½ Grapefruit = 3.6 Ounces H2O This juicy citrus fruit is composed of 90% water, making it an excellent way to quench your thirst while adding a burst of refreshing flavor to your day. 'Not only do grapefruits have a high water content, but they also provide your body with an important electrolyte, potassium, which helps with overall fluid balance,' says Jamie Adams, M.S., RDN, a registered dietitian specializing in women's health. Additionally, grapefruit's fiber slows the absorption of sugar into the bloodstream, promoting steadier energy levels. Whether enjoyed as a snack, in a zesty salad or added to a smoothie, this fruit is a delicious, nutritious addition to any diet. 1 Cup Diced Watermelon = 4.6 Ounces H2O As its name suggests, watermelon is an incredibly hydrating food (it's 91% water!). That makes it an ideal choice for staying hydrated on hot days while enjoying a naturally sweet treat. And despite what you might have heard, it has only 9 grams of sugar per cup. So, it can easily fit into a blood sugar management plan. Plus, watermelon contains citrulline, an amino acid that supports the production of nitric oxide, a compound that promotes better blood flow. While more research is needed, emerging research suggests citrulline may also improve insulin resistance and help manage blood sugar. Of course, watermelon is juicy and refreshing on its own. For even more blood sugar–lowering power, pair it with a small serving of nuts or cheese to balance its carbohydrates. Or try our low-carb Watermelon, Cucumber & Feta Salad. 1 (5.6-Ounce) Container Nonfat Plain Greek Yogurt = 4.4 Ounces H2O 'Plain unsweetened Greek yogurt is a high-moisture food, and not only offers a quality source of protein, but is also low in carbohydrate and sugar,' says Mary Ellen Phipps, M.P.H., RDN, LD, a registered dietitian and author of The Easy Diabetes Cookbook. 'That makes it a perfect combination for people who have to pay attention to their blood sugars.' While a single-serve container of plain Greek yogurt only has about 6 grams of carbohydrates, flavored yogurt can have lots of added sugars. If plain yogurt isn't your thing, look for no-sugar-added varieties. Greek yogurt is roughly 80% water. That's not all, though. A 5.6-ounce container provides about 16 grams of protein. That's an added bonus, as protein slows digestion for steady blood sugar levels. Because protein also helps keep you full, it can help with weight loss if that's part of your diabetes management plan. And if you need one more reason to toss a container in your shopping cart, Greek yogurt offers probiotics, promoting gut health, which is increasingly linked to better blood sugar management. For a refreshing, hydrating snack, top plain Greek yogurt with a handful of fresh berries or a sprinkle of cinnamon. You can also try your hand at our DIY homemade Greek yogurt if you enjoy making things from scratch! Staying hydrated and keeping your blood sugar steady are two key steps to feeling your best, especially if you're living with type 2 diabetes. The good news? You can tackle both at once by adding delicious, nutrient-packed, hydrating foods to your meals. Think crisp cucumbers, tender okra, juicy apples, tangy grapefruit, refreshing watermelon and creamy plain Greek yogurt. These powerhouse foods will quench your thirst and help keep your blood sugar in check. Now that's a win-win! Read the original article on EATINGWELL
