Tuesday, February 8, 2011

Snacking on Nuts

I am a Nutrition Editor at Foodpicker.org, a website designed to assist individuals who have diabetes.  Here is a question I recently received:





Question: I have diabetes and love snacking on nuts (particularly smoked/flavored almonds).  Are nuts ok to snack on and if so, are there certain types I should look for? 

Answer: Nuts can be a great snack to consume, but portion control is very important. The easiest way to control portions is to take a serving of whatever nut you desire to consume and then seal the container. This way you can benefit from the nutrients without consuming an overabundance of calories from your snack. Nuts are protein dense foods but low in calories. About 20 almonds, or an ounce of nuts, provide an average of 200 calories. Try substituting nuts for a snack of the same calories; this will prevent consumption of access calories.

One ounce serving sizes and calories:

  • 14 halves of walnuts = 185 calories
  • 24 almonds = 164 calories
  • 20 halves of pecans = 196 calories
  • 35 peanuts = 161 calories
  • 49 pistachios = 185 calories

 Nuts are high in fat but often the fat they contain is considered healthier than others. The main type of fat in nuts is monounsaturated and polyunsaturated fat. This type of fat help can lower LDL and raise HDL levels which in turn can decrease your risk for developing heart disease. Some of the best types of nuts to consume are unsalted or roasted. Try to avoid salted to prevent consuming excess sodium with your snack. Walnuts, almonds, pecans, peanuts, and pistachios are great choices to consume.

Friday, November 12, 2010

Glycemic Index

As a diabetic it is important for you to understand what glycemic index (GI) is and what kinds of foods would be beneficial to you. GI relates the impact of food on the rate of release of glucose into your blood stream. Foods are considered either having a high, medium, or low GI. It is best to consume more foods that have a low to medium GI. Foods that have a high GI are broken down faster in the body and have a fast, high release of glucose in your blood; whereas low GI foods take longer to break down in the body and have a slower release of glucose in the blood. When calculating the GI, white bread or glucose are used; their GI is 100.

Examples of several but not all foods at the different levels:
Foods with LOW GI (55 or less):
Rolled oats
Fruits
Non-starchy vegetables
100% stone-ground whole wheat or pumpernickel bread
Lentils

Foods with MEDIUM GI (56-69)
Whole wheat
Couscous
Brown rice

Foods with HIGH GI (70+)
Melons
Instant oatmeal
White bread 
Pineapple

*The American Diabetes Association has much more information if you are interested. Their link can be found at the bottom of my page.*

Thursday, November 11, 2010

Gratefulness

Happy Veterans Day!
Many thanks to all who have sacrificed for our country's freedom and all the families who stand behind you while you are on the front lines.
Gratefulness

Wednesday, November 10, 2010

Diabetes and Soups

Here is a question I received recently on FOODPICKER.org. 

I was diagnosed with type 2 diabetes last spring.  I enjoy eating hearty soups in the fall and winter months.  Can I still eat soup?  Are there any soups that are better for me to eat than others? 

Answer: Soups are very popular as the months begin to cool off and are an easy way to consume many types of vegetables. So yes, you can still eat soup but, you would want to choose soups with low or no sodium added. Making your own soup is one of the best ways to avoid throwing out older vegetables and decreasing your sodium intake. When making your own soup, use water as the "broth" and use a variety of vegetables, herbs, and spices to enhance the flavor. 

Soups that would be a better choice are one's with the following:
~Low or no sodium broth
~Whole grains (rice or noodles)
~Non starchy vegetables (carrots, broccoli, cauliflower, tomatoes)

Introduction

I am a Nutrition Editor at http://FOODPICKER.org - a website designed
to help people with diabetes. Feel free to ask any questions and I will do my best to answer!