Latest news with #MichelleRouthenstein
Yahoo
17 hours ago
- Health
- Yahoo
Best Rice for Diabetics That Won't Spike Your Blood Sugar
If you've been watching your blood sugar or have been diagnosed with diabetes, your doctor has undoubtedly told you to rein in the amount of carbohydrates you eat. But choosing the right kind of carbs is also key, since refined carbs like white rice have a more pronounced effect on blood sugar than complex ones. So, what is the best rice for diabetics? We reveal the top varieties of rice that won't spike your blood sugar. White rice is on the American Diabetes Association's 'eat less' list for good reason. 'Generally speaking, if you're eating white rice as a staple in your diet, it can spike insulin levels and blood sugar levels when it's part of your daily consumption,' notes Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator. But that doesn't mean people with diabetes need to give up rice entirely. A scale known as the glycemic index (GI) ranks carb-containing foods on a scale of 0 to 100, based on how much they increase blood sugar after eating. And according to Reema Patel, MD, diabetes and metabolism endocrinologist at Old Bridge Medical Center in New Jersey, white rice has a GI of 70 to 90. The processing and refining that white rice undergoes strips away its bran and germ, she explains. 'That removes its fiber and other nutrients, which is why white rice becomes high-GI.' That's a concern, since a study in the International Journal of Advances in Medicine showed that eating high-GI white rice made it tougher for people with type 2 diabetes to control their fasting blood glucose and HbA1C levels compared to other rice types. It goes without saying that your best bet is scaling back on refined grains like white rice whenever possible. So that begs the question: What is the best rice for diabetics? Whole-grain rice varieties are better GI choices, since they retain their high-fiber germ and bran. And as Dr. Patel notes, they're higher in antioxidants, compounds that enhance cells' sensitivity to insulin. Here, the types of rice she recommends for diabetics or those watching their blood sugar, along with their GI values: Red rice: GI 55 Brown rice: GI 50 Wild rice: GI 45 Black rice (aka forbidden rice): GI 35 If white rice is still your favorite, three simple steps can make it more diabetic-friendly and reduce the risk of a glucose spike: Just cook, cool and reheat before eating. 'When you cook rice and allow it to cool, it undergoes a molecular process called retrogradation where some of the starch is converted into resistant starch that is less digestible,' explains Tiffany Bruno, MS, RDN, director of education at Switch4Good. 'This means it will not raise blood glucose levels as much, even after it is reheated.' Indeed, a study in the Asia Pacific Journal of Clinical Nutrition found that blood sugar surges were 31 percent lower after eating cooked and cooled white rice than after eating freshly-cooked white rice. Even the best types of rice for diabetics are high in carbohydrates, so Dr. Patel advises limiting your intake to 1/3 to ½ cup per day. Also smart: Eating your rice in conjunction with foods that assist in blood sugar and insulin balance. 'My biggest tip is to add fiber to the meal to help slow digestion and reduce the blood glucose spike that naturally occurs after consuming carbohydrates,' says Bruno. 'Vegetables and beans are the best way, so think of something like a chickpea curry or refried beans with roasted veggies.' Dr. Patel also recommends adding protein sources such as salmon, chicken, tofu and edamame to rice. Protein also slows carbohydrate digestion and glucose absorption. And in a British Journal of Nutrition study, incorporating protein into meals blunted the blood-sugar climbs caused by white rice. Finally, bear in mind that the impact that rice has on blood sugar levels can vary from person to person. 'Every person has a different blood sugar response to rice, and every patient has their own blood sugar and HBa1C goals,' notes Dr. Patel. That's why she stresses that it's important to work with your physician to monitor your blood glucose on a regular basis. More ways to manage your blood sugar: The Best Low-Sugar Fruits to Stabilize Your Blood Sugar Naturally Love Cheese? These Options Are Blood Sugar-Friendly and Safe for Diabetics The 5 Best Sugar Substitutes Diabetics Love—They Taste Great and Keep Blood Sugar Steady! This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Jordan News
a day ago
- Health
- Jordan News
Despite Its Benefits, Too Much Olive Oil May Lead to Weight Gain and Heart Disease - Jordan News
Despite Its Benefits, Too Much Olive Oil May Lead to Weight Gain and Heart Disease Renowned as one of the healthiest oils, olive oil has long been praised for its heart-protective and anti-inflammatory properties. However, a new scientific study warns that excessive consumption may carry unexpected health risks, including weight gain and cardiovascular disease. اضافة اعلان The Research Behind the Concern Published in the journal Cell Reports, the study highlights that oleic acid—the primary component of olive oil—can stimulate the growth of fat cells more than other oils such as coconut or soybean oil. What Happens Inside the Body? Researchers found that oleic acid activates a protein called AKT2 and inhibits another called LXR, creating a biochemical environment that encourages fat cell multiplication and fat storage. These changes increase the likelihood of obesity, a major risk factor for heart disease, type 2 diabetes, and metabolic disorders. Dr. Michael Rudolph, biochemistry professor at the University of Oklahoma and study co-author, explained: 'More fat cells mean more capacity to store fat, which heightens the risk of chronic diseases if not properly managed.' Caution Against Social Media Health Trends While moderate consumption of olive oil remains beneficial, experts caution against blindly following health advice from social media influencers. Nutritionist Michelle Routhenstein shared a case where a patient consumed a full cup of olive oil daily, leading to high cholesterol and stalled weight loss, despite assuming he was eating healthily. Veronika Rouse, another registered dietitian, emphasized the importance of professional guidance, noting: 'Good intentions don't replace science-based nutrition advice.' Bottom Line: Moderation Is Key Olive oil is still a cornerstone of the Mediterranean diet, which is linked to numerous health benefits. But even natural fats can be harmful when consumed in excess. For optimal health: Stick to 1–2 tablespoons per day. Balance your fat sources with nuts, seeds, avocados, and fatty fish. Consult a nutritionist before making major dietary changes. 💡 Golden Rule: Olive oil is a 'liquid gold' when used wisely—but too much of a good thing can backfire.
Fox News
31-05-2025
- Health
- Fox News
Experts say quitting Diet Coke can improve heart health and gut balance
It may have zero calories and no added sugar, but experts say Diet Coke is not generally considered a healthy beverage. Previous studies have linked diet soda in general to increased metabolic and cardiovascular risks, among other health effects. "Research shows that drinking two or more artificially sweetened beverages per day may increase the risk of heart disease and stroke," Michelle Routhenstein, a New York-based registered dietitian who specializes in heart disease, told Fox News Digital. "Another study showed that just one diet soda increases the risk of Afib, an irregular heartbeat that increases the risk of vascular events, like stroke." Some studies show this may be due to how artificial sweeteners are processed in the body and the metabolites they produce, Routhenstein said, while other research suggests that diet sodas may negatively change the balance of gut bacteria, which plays a role in chronic disease. "Many of my clients who have ditched Diet Coke mention how they never realized how addictive it can be," she added. Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, noted that Diet Coke contains artificial sweeteners that have been linked to weight gain and an increased risk of type 2 diabetes and heart disease. "Aspartame, the artificial sweetener in Diet Coke, has been labeled as possibly carcinogenic by the World Health Organization and may negatively affect our gut microbiome," she said in an interview with Fox News Digital. Many industry experts maintain that aspartame is still safe for consumption, including the U.S. Food and Drug Administration. In 2023, the FDA issued the below statement on its position on aspartame. "Aspartame is one of the most studied food additives in the human food supply. FDA scientists do not have safety concerns when aspartame is used under the approved conditions," the agency said. "The sweetener is approved in many countries. Regulatory and scientific authorities, such as Health Canada and the European Food Safety Authority have evaluated aspartame and also consider it safe at current permitted use levels." Fox News Digital reached out to Coca-Cola for comment. Routhenstein recommends swapping diet soda for a more health-conscious choice. "While it may be hard to find an exact alternative that meets the taste, carbonation and mouth feel, there are other healthier alternatives to consider," she told Fox News Digital. One of Routhenstein's suggestions is low-sugar kombucha, a fermented tea that offers gut-promoting benefits. Freirich echoed the benefits of kombucha as a source of probiotics, which are beneficial for gut health. "You can also add a splash of lime or lemon to carbonated water, adding vitamin C for immune and heart health," Routhenstein suggested. Sparkling green tea is another option, as it offers carbonation while still providing anti-inflammatory benefits, according to the above source. For those who prefer "bubbly" drinks, Freirich also recommends choosing unflavored seltzer water or lightly sweetened carbonated beverages. "If you are interested in the caffeine of Diet Coke, I recommend replacing it with lightly sweetened tea or coffee," she suggested. "These are a great source of natural antioxidants and some caffeine. Green tea in particular is incredibly anti-inflammatory." For more Lifestyle articles, visit The best option of all, however, is plain water, experts agree. "Many of us could benefit from drinking a little more water in our day," Freirich said. "Hydration is important for energy, good digestion and the health of our hair, skin and nails."
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.
Arab Times
06-05-2025
- Health
- Arab Times
Pistachio power: Snack your way to sharper sight
NEW YORK, May 6: You might want to start snacking on pistachios. A recent study has identified a simple, nutritious snack that could help protect your vision as you age. Researchers found that eating two ounces of pistachios daily led to significant improvements in the pigments that shield eyes from blue light damage. Published in January in the Journal of Nutrition, the study explored how pistachios — which contain lutein, a compound with antioxidant properties—impact eye health. The researchers recruited 36 participants aged 40 to 70, all of whom had diets low in lutein. The participants were divided into two groups: one consumed at least two ounces of unsalted pistachios per day (about 50 to 60 nuts), while the other group continued with their usual diets. Over the course of 12 weeks, the research team monitored the participants' eye health using a method called heterochromatic flicker photometry, which measures macular pigment optical density (MPOD) in the retina. These pigments serve as a natural protective barrier — similar to built-in sunglasses — filtering out harmful blue light that can contribute to age-related macular degeneration (AMD), a leading cause of blindness in older adults. Blood samples were also taken to assess lutein levels. The results showed that those who ate pistachios experienced a significant increase in both MPOD and blood lutein levels as early as six weeks into the study. These benefits continued through the end of the 12-week period. In contrast, the group that did not change their diets showed no improvement. 'Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health,' said Tammy Scott, PhD, research and clinical neuropsychologist and lead author of the study. 'This is especially important as people age and face higher risks of vision impairment.' Interestingly, pistachios are not the highest source of lutein when compared to other foods. However, experts suggest they may be particularly effective due to their natural fat content, which enhances lutein's bioavailability. 'Lutein is also available with heart-healthy fats in avocados, and in dark leafy vegetables,' said Michelle Routhenstein, a preventive cardiology dietitian at who was not involved in the study. To make the most of lutein from vegetables, she added, they should be paired with 'nuts, seeds, oils, or fatty fish like salmon' to improve absorption. Thanks to their fat content, pistachios offer a convenient, ready-to-eat way to boost lutein intake. 'By simply incorporating a handful of pistachios into your diet, you can improve your intake of lutein, which is crucial for protecting your eyes,' Scott noted. The study's implications may extend beyond eye health. Researchers believe that increasing dietary lutein could also support brain function. 'Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation,' explained Elizabeth Johnson, PhD, one of the study's co-authors. Routhenstein added that lutein is 'a fat-soluble antioxidant that research shows may protect eye, skin, brain, and heart health due to its anti-inflammatory nature and ability to reduce oxidative stress.' While pistachios are not the richest source of lutein per serving, their combination of nutrients makes them a smart addition to your daily diet. Consuming just two ounces a day may provide the antioxidant support your eyes—and your overall health—need as you age.
