There is a misconception that eliminating carbohydrates from the diet will improve Diabetes symptoms or even prevent Diabetes. However, did you know that fiber, which can be found in carbohydrate-rich foods such as fruit, whole grains, and legumes, is actually a key nutrient in the management of diabetes?
Tag: dietitian approved
It seems like everyone has a food sensitivity these days. However, there is an increase in individuals who are self-diagnosing their food allergies and intolerances, or even worse, using a food sensitivity as an excuse to restrict important foods from their diet.
Researchers estimate that 32 million Americans have food allergies, including 5.6 million children under 18. However, an expert-led survey found that almost 50 million people THINK they have one. This number was after the survey’s strict criteria for labeling a food allergy as well as its exclusion of food intolerance symptoms from the study.
- A food sensitivity (or intolerance) = a symptomatic response to a food that is usually caused by a digestive issue, such as not producing enough of a certain enzyme to properly break down a food. This can lead to symptoms such as: bloating, abdominal pain, diarrhea, or gas, but is NOT an immune response. (i.e IBS or lactose intolerance)
- A food allergy = an adverse immune response to a dietary protein within a food. Basically, the body thinks it is being harmed from the particular food and causes a range of symptoms from mild (rash or itch) to more severe, life-threatening reactions such as difficulty breathing/anaphylaxis. (i.e Celiac Disease or nut allergy)
Cereal still remains one of the most popular breakfast (or snack) options across all age groups. In fact it is estimated that 50% of Americans eat cereal for breakfast daily.
After milk and carbonated beverages, breakfast cereal is the third most popular item sold in grocery stores. With hundreds of options to choose from, it can sometimes be overwhelming to select the right variety for your health goals.
- Read the food label! The food label provides you with all the pertinent nutrient and ingredient information needed to determine whether a product is in fact healthy.
- Choose whole grain options. To know if a product is made with whole grains check the package for a) the words “100% whole grain” or b) the ingredient list to see if the first one listed is: whole wheat flour, stone wheat, durum wheat, or wheat flour. If you see “enriched white flour” the product is a refined (less healthy) grain.
- Go for the fiber. Select a cereal that provides 3 grams or more of fiber per serving.
- Be careful of the sugar. The cereal industry in the U.S. uses over 882 million pounds of sugar per year in its production! Aside from weight gain, added sugar contributes to many chronic diseases including diabetes, heart disease, and cancer. To check for grams of added sugar, look under “total sugar” on the food label. For example, the label will read 30 grams of total sugar, 20 grams of added sugar. That means 20/30 grams of sugar were added by the food company. Don’t be fooled by the bright packaging or your favorite cereal mascots. The sugar is everywhere!
With both limited restaurant options available as well as at-home working and schooling, we have been able to connect more with our kitchens than we previously had time or resources for. While I am so happy to see so many people put their chef hats on and learn new skills, the Catch 22 is that many of us are getting cooking burn-out.
One way to combat the cooking exhaustion is to make it a goal to find and try 1 new recipe a week. Thankfully, we have countless options available at our fingertips. These include: internet sites, Pinterest, Instagram, and Youtube. Not to mention, all of the paperback cookbooks and books that are available online.
By far, my favorite website for finding new recipes is: Epicurious. This website allows you to build recipes around a single ingredient, which is perfect for those who are wanting to try a new food but have no clue where to begin. You can filter by type of cuisine, dietary considerations, and type of cooking method. I also like the recipe comparison feature and the recipe rating system.
Another one of my favorites is Yummly. Some of the features require you to pay, however there are plenty of free recipes to choose from. The recipes are easy to read and follow and you can actually purchase all of the ingredients for a particular recipe directly from the website via Walmart, Ralph’s/Kroger, and Instacart. That to me is the coolest part!
America’s Test Kitchen is another great resource as are the Cooking Light and Eating Well websites. With the last two options be careful to review the recipe entirely as I have caught some that are listed as “Healthy” but were in fact not.
Whichever resource you choose, adding variety to your recipe library will help you “spice” things up (pun intended) in the kitchen and beat the cooking boredom.
History: Quinoa originates from South America, specifically Peru, Bolivia and Chile. It is often considered to be in the grain category, however it is actually a seed.
Nutrition Profile: Quinoa is not only packed with fiber, B vitamins, iron, magnesium, and phosphorus, but it also contains high amounts of protein and is gluten-free. It is one of the few plant foods that has all nine essential amino acids, making it a complete protein and a great protein source for vegans and vegetarians. Quinoa has twice the amount of fiber compared to other whole grains and is a much healthier alternative to white rice. Fiber helps lower cholesterol, reduce inflammation, and promotes both heart and gut health. Quinoa can be found in different colors and varieties, however they all offer the same health benefits.
Cooking Instructions: Quinoa can be prepared over the stove top or in a rice cooker. Use the ratio of 2 cups of liquid per 1 cup of dry quinoa. One cup typically cooks in about 20 minutes and yields about three cups cooked.
Additional Tips: Quinoa has a bitterness to it, which is mainly due to its outer coating. One way to get rid of this is to rinse it in a mesh strainer under cold water prior to cooking. In order to add some additional flavor, you can replace the water or add low-sodium vegetable or chicken broth as the main liquid. Additionally, you can try adding other spices, garlic, or salt and pepper to it.