Margarine versus Butter

There is a longstanding debate over whether margarine is better for you than butter. Here’s a little background on both:

There are three main types of margarine in the market today.
1. Traditional margarine: made of mostly vegetable oils and contains saturated fats.
2. Blended margarine: high in mono- and poly-unsaturated fats which come from oils like olive, rapeseed, soybean, safflower, cottonseed, and sunflower. Many are blended with butter for taste and texture. Blended margarines are most popular today and can be found in many varieties. Try to look for reduced-fat maragarines, as not all are created equal.
3. Hard: uncolored (unlike the first two) and mostly used for baking (also called shortening) The harder (stick-like) margarines are higher in saturated fat, so unless you’re baking, try to stick to margarines in a tub.

As far as saturated fat goes (the artery-clogging fat found in animal products), butter has 65% saturated fat while most margarines have 50% or less. Butter also has cholesterol (whereas margarines have less if none at all). That makes margarine a healthier choice, but look out for “trans” fat or “partially hydrogenated oil” which is basically a man-made saturated fat found in most margarines today, and can also increase LDL cholesterol (not good). Margarine companies are required to list those as part of their ingredients, so if you’re choosing a margarine, make sure it doesn’t have that.

Margarine still has fat and calories and should still be used in moderation, but if you choose wisely it can be a healthier choice than butter. That being said, if you’re a butter person (and I know you’re out there), if you can enjoy it in small amounts (1 tbsp has 7 grams of fat), then use a little and it should go a long way for flavor without hurting your health.

Images courtesy of www.adoseofhealth.com and www.twopeasinabucket.com

Eating Your Peas & Carrots

Diabetes Question of the Week:

Q: Is it ok to eat peas & carrots if you have diabetes? I heard to avoid those two veggies.

A: First of all, as a diabetic no foods are off-limits. That being said, there are foods that you need to be more aware of, namely carbohydrates.

Carbohydrates are the body’s main source of fuel, and we need them to survive. They are found in foods like bread, pasta, rice, and other grains. They are ALSO found in fruits and vegetables. In fact, only fat and protein don’t contain any carbohydrates at all (and that changes if you bread your meats).

Most of the time, vegetables contain fewer calories and carbohydrates than fruits or grain products. Some vegetables, however, are rich in carbohydrates and should be eaten in moderation. Peas and carrots are two examples of carbohydrate-rich vegetables. That doesn’t mean that you can’t have them, but it does mean that you should treat them more like you would treat rice or pasta, and watch your portions. Corn and potatoes are other examples of carbohydrate-rich vegetables.

Sugarless Candy

Diabetes Question of the Week:

Q: My doctor recently diagnosed me with type 2 diabetes. I know it is important to watch my sugar intake. Is sugarless candy really sugarless?

A: Yes, sugarless candy really is sugarless in the sense that it doesn’t have sucrose (table sugar). It is replaced with an artificial sweetener, often times sucralose (Splenda), which does not contain calories or have an effect on blood sugar.

This does not mean that sugarless candy is a “free” food. Sugarless candies may still contain carbohydrates, which ultimately have the same effect on increasing blood sugar as table sugar would. Watching “sugar” intake is common amongst diabetics, but it actually translates into watching overall carbohydrate intake. Table sugar is just a type of carbohydrate, and whether it comes from a piece of candy, a piece of fruit, or whole grain pasta, it is all broken down into glucose (the “sugar” that effects your blood sugar).

Try to eat balanced meals with vegetables, fruits, and whole grains (all forms of carbohydrate that are broken down into “sugar”), and limit fried foods and sweets (even “sugarless” ones). They often add more fat to make up for the replaced sugar in sugarless chocolates or cookies, so keep that in mind as well.

Image courtesy of www.candyfavorites.com

Pre-diabetes versus Diabetes

Diabetes Question of the Week:

Q: My fasting glucose number was 127. Does this sound like pre-diabetes or diabetes? What should I do to control by blood sugar?

A: Doctors can use two ways to determine whether you are pre-diabetic; fasting plasma glucose (FPG) or the oral glucose tolerance test (OGTT). You are required to fast overnight for both tests, but with the OGTT blood glucose is tested after the fast, and then again 2 hours after drinking a high-glucose drink. The outcomes for the FPG test are as follows:

Fasting plasma glucose: less than 100 mg/dl……………non-diabetic
Fasting plasma glucose: between 100-125 mg/dl………pre-diabetes
Fasting plasma glucose: 126 mg/dl or greater…………..diabetes

Assuming that your fast was overnight and that your fasting glucose number is correct, a fasting blood glucose of 127 would indicate diabetes. I would always recommend repeating the test for a second time to be sure the result is accurate. I suggest calling your doctor to set up an appointment to discuss your diabetes. Ask to be referred to a Registered Dietitian who can help you set up a personal meal plan and teach what you need to know to make smart choices. In the meantime, a big part of controlling your blood sugar is putting yourself on a meal schedule. Ideally you should consume 3 meals a day, with 2-3 snacks total. Try to consume your meals & snacks at regular intervals (every 2 to 3 hours), and at the same time each day.

Carbohydrates are what cause your blood sugar to increase. They are also the body’s main source of energy, and although you need to be careful about how many you consume, you cannot cut them out of your diet completely. Carbs are in everything except fat and protein, so read your food labels and learn how many carbs you are eating with each meal. You should aim for 45-60 grams at each meal, depending on your size and activity level. Snacks should be no more than 15 grams of carbs each. There is a lot to learn regarding blood sugar control, and although diet and exercise are key ingredients to successful management, many individuals also require medications and/or insulin. Make an appointment today to talk to your doctor about what your options are, so you can maintain control over your diabetes.

Recommended Fruits/Veggies Servings

Diabetes Question of the Week:

Q: I have pre-diabetes and am trying to lose weight. How many servings of fruit and veggies should I have each day?

A: For ages 2-13 it is recommended that you have 1-2.5 servings of vegetables and 1-1.5 servings of fruit each day. For ages 14+, it is recommended that you have 2.5-3 servings of vegetables and 1.5-2 servings of fruit. Overall, you should aim for at least 4-5 servings of fruits and veggies (total) each day. It is best to try to eat more vegetables than fruit because vegetables have less of an effect on increasing your blood sugar (with the exception of starchy veggies like corn, peas, or potatoes). Fruit has vitamins and minerals, but it has a lot more natural sugar (in the form of fructose) and with therefore raise your blood sugar more than veggies.

Serving sizes….For most raw veggies 1 cup counts as 1 serving. For green leafy veggies like spinach and lettuce, 2 cups counts as 1 serving. For dried fruits 1/2 cup counts as 1 serving, one fist-sized piece of fruit counts as 1 serving, and 1 cup diced fruit counts as 1 serving. Always try to get your servings of fruit from either fresh, frozen, or canned (in it’s own juices) versus fruit juice. It has more fiber than juice and will fill you up for longer.
Image courtesy of healnh.org

Blueberries

Blueberries pack a nutritious punch in a tiny package. They are high in antioxidants that are said to prevent some forms of cancer. Like red grapes, the skin of some species of blueberries is high in the phytochemical resveratrol, which helps prevent cancer and cellular inflammation. Some studies have shown that blueberries may help slow the rate of Alzheimer’s. Blueberries also help to lower blood lipid levels (the fat in your blood) and cholesterol, while helping to control blood pressure.

Blueberries are high in vitamin B6, vitamin C, vitamin K, and dietary fiber. A 1/2 cup serving of blueberries has only 40 calories and 2 grams of fiber! Enjoy them on your cereal (I freeze mine or use frozen blueberries and add it to bran flakes or oatmeal in the morning), with strawberries and bananas for a fruit salad, mix into yogurt, or just snack on them plain. When choosing blueberries look for dark skin that is firm and smooth. Enjoy!

Image courtesy of www.laurelonhealthfood.com

Carb Counting 101

Diabetes Question of the Week:

Q:I was diagnosed with type 2 diabetes last month. I’m having difficulty understanding how many carbs and sugar I can have each day. I’m finding that nearly everything contains carbs and sugar! Can you help me with this?

A: Speak with your doctor about setting up an appointment with a Registered Dietitian so they can go over carb counting and help create a meal plan specifically for you. Different people need different amounts of carbs based on their size, activity, and other factors, so recommending how many carbs you can have during the day is difficult to do without more information.

That said, most diabetics need between 3-4 carbs per meal, and 1 carb per snack. Because each “carb” equals 15 grams of carbohydrates (whether it comes from sugar, fiber, or sugar alcohol, it all equals carbohydrates), 3-4 carbs translates into 45-60g carbohydrate per meal. 1 carb translates into 15g carbohydrate (for a snack). Read the food label and find out how many TOTAL CARBOHYDRATES there are PER SERVING. Example: 1 granola bar may have 29g carbohydrates (not a good snack) while another may have 16g carbohydrates (a much better choice).

The only foods that do not contain carbohydrates (remember sugar is a type of carbohydrate) are FAT and PROTEIN. Having diabetes increases the risk of heart disease, so try to limit foods with saturated fat and always keep servings of protein to ~3oz per meal (about the size of a deck of cards).

A good meal plan is essential, and timing is key. Set a schedule for your meals so you have 3 meals a day with 2-3 snacks a day. You should eat something every 2-3 hours (either a snack or a meal).