Planning healthy meals

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[Music]
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welcome to the first episode in our nutrition education series for people living with diabetes whether you're just
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starting out on your diabetes Journey or are a Season Pro who could use a quick refresh this session offers all the
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basics when it comes to healthy eating and diabetes registered dietitian and certified diabetes educator Pamela
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Petroski will explore healthy choices the recommended plate model and the recommended eating pattern to maximize
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your energy and nourishment as well as help manage your diabetes over to you
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Pam hello my name is Pam and today during today's session we're going to review why healthy eating is essential
Overview
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to everyone for promoting good health minimizing injury and reducing the risk
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of diseases and why this is so important for diabetes management itself we will examine the rationale
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behind this concept of a balanced plate how it applies to your individual meal
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choices as well as dive a little bit deeper into the importance of key elements that provide energy from the
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foods that we eat and the role they may play in blood sugar control and so you aren't confused I may interchange the
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words glucose and sugar when I'm referring to what it is that's in your blood but it's the same thing so I hope
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you can keep up we'll start to crack down on the code of reading labels to
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help help make better choices it might take you a little bit of time in the beginning to figure out these labels but
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once you've got it you'll be well on your and we're going to organize all this information to develop a healthy
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eating pattern that works for you let me start by saying the most important thing
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there is no diabetes specific diet as diets are hard to follow in the long
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term as you may have found out in the past but what is important is the what
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somebody eats the how much they eat and the when they eat that's really
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important when we talk about making better food choices and planning healthy meals for diabetes
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management when people learn how these aspects of their eating habits can impact their health they will be able to
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make changes small or large to improve their blood sugar control and reduce the
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risk of complications so let's get going here
Food Nutrition
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food and nutrition important elements of diabetes management as I mentioned now I
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want you to think of food and nutrition as a as a type of treatment no different
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than medications or physical activity is for people living with diabetes and throughout this video we are going to
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focus on the food and nutritional aspects that are part of your diabetes
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selfcare learn how different foods affect your blood sugars because at different times of our lives our blood
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sugars may be affected differently by some of the quantities and the types of foods that we're eating and what that
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means to your risk of complications down the road as well as how small changes can make big
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differences while it's natural to have questions about nutrition and what foods to eat we're going to try to untangle
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some of that dietary advice that may be on the internet that you've already noticed or it may come from wellwishers
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to help you manage your diabetes that is evidence-based so be careful of the
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potential for false promises but maybe with bad diets supplements special
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diabetic or dietetic Foods it's always best to talk with your healthc care professional before putting your trust
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in potential misinformation out there and this could harm you instead of helping you I encourage you to go to
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diabetes.com
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stroke.com discussing and throughout keep in mind that there is no one diet fits-all
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approach finding out what works for you is most important to keeping you
What Works For You
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healthy because eating is something that we need to do on a daily basis it we need to find out that right balance to
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keep ourselves healthy while still promoting good health and quality of life often people think that once they
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get their A1c to Target that they can go back to their old eating habits but remember what we said about healthy
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eating patterns being like a treatment for diabetes you take away that treatment and the blood sugars will
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creep back up so try to find that will what will work for you in the long run
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small changes can make the difference and you might find that you're doing all
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of these things already and it's still not making a difference it's always best again to talk with your diabetes
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educator to see what other changes might need to be made throughout your diabetes
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management so let's move on and and try to find what will work for you in the long run picking healthy food choices
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more often will help to provide energy to do daily activities fuel your muscles
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prevent injury and also help with your mood all things that are most important for managing diabetes and reducing your
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risk of diabetes or its complications but beyond controlling blood sugars healthy eating can also
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help you manage weight and as I said lower your risk of other complications or other chronic conditions like heart
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disease that is more prevalent in people that have diabetes high blood pressure
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osteoporosis arthritis certain forms of cancer are all linked to what we eat so
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here's another good reason for why healthy eating matters eating well is good for overall
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health and there's many ways to do it I want you to pick what might work for
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you so what are the basics of healthy eating you might ask or maybe you already know think of it as a shift of
Basics of Healthy Eating
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food choices that can be done by eating more of certain types of foods replacing
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current choices with better options or limiting your consumption of less desirable Foods as we'll talk about
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throughout the session it's key to have a variety of foods but that doesn't mean that you
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have to eat all foods to ensure that you're getting all the nutrients like vitamins and minerals that are found in
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different food groups those food groups being fruits and vegetables meat and
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protein Alternatives dairy products and Grains and starchy Foods by the way I'm
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not a fan of kale but I try to pick other green leafy vegetables to get similar nutrients and as always make
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sure you're drinking water or low calorie beverage to keep well hydrated that is still part of a healthy eating
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pattern I know that cost in availability can be challenging to some where possible pick whole foods to avoid
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excess salt sugar preservatives that are usually found in packaged and ultr
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processed foods in some cases Frozen and canned can be just as healthy and maybe
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a better alternative preparing meals yourself gives you the advantage of knowing how what's going into your meals
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how you're preparing them and how it's making a difference on your diabetes control but it does involve a little bit
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of planning ahead of time I will warn you about that but once you get the hang of it you'll be right on your way so my
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first question to you is what do you do do you eat to live or do you live to eat
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some people will say that they know when their body is full and others may have difficulty with figuring out when to
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stop and when they're full have you ever eaten because you were bored feeling down or just because
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the food was staring at you on the table be aware of the different reasons for why you're eating by all means if you're
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feeling hypoglycemic please eat some sugar but be mindful of why you're eating what you do and that can be just
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as important as what you're eating some people may find that a strict routine with their food intake
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helps manage their blood sugars perfectly but only you will know if that's something that's sustainable for
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you meaning can you do it in the long term because this is something that you want to do for the long
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run it's important to find a way to enjoy what you're eating because it is
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something we have to do on a daily basis please look for ways to prepare meals that work for you because if you don't
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enjoy food preparation or perhaps eating becomes socially
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undesirable it can be a very stressful part of your day-to-day routine rest assured the more you become
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aware of what healthy eating can mean to you you and your blood sugar control and
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how you can learn how your body reacts to different foods at different times in
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your life uh with different situations you will find eating can be done in a way that is not considered
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difficult while still enjoying social aspects and reaping in all the nutritional
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benefits if you were to write down what you ate for a week what would your food or meals look like could you make some
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changes right now with what we've already talked about we're learning more and more about
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the importance of good nutrition and healthy food choices for day-to-day wellness and for reducing the risk of
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injury and chronic disease but what it means to you I might say again I may ask
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in five years and it might be different information so it's great to keep up to date on this
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information now look at this plate it looks amazing but it also looks a bit confusing using so here's what we're
The Balanced Plate
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going to talk about with the concept of a balanced plate it's one of the most important diet habits you can do by
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picking half of your plate of vegetables vegetables are high in nutrients that
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the body needs to be healthy and because non-starchy vegetables tend to be higher in fiber and water content this can help
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to keep you full longer and control the amounts of other foods that are you're putting on your plate and that may
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control your blood sugars the other part of that half a plate can be divided up again so that a quarter is
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coming from protein foods and you want to be looking for lean proteins and
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plant proteins as well as fish to be part of that quarter of your plate try to eat at least two servings
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of fish each we week and maybe try different recipes that include plant-based things like tofu or legumes
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nuts and seeds as great sources of protein as well and last but not least fill that
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remaining quarter of your plate with your carbohydrates or what's commonly known as grains or starchy vegetables
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picking whole grains and crackers brown or wild rice quinoa oatmeal barley
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potatoes with their skins on are all going to be ways to fill that quarter of the plate while keeping you
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full now think about it was the plate that at your last meal did it look like
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this was the was the balance the same way perhaps there's a little bit more
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that you can add to that half of vegetables and a little less to the pasta that you may have consumed last
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night eating Foods in moderation will allow you to get the energy that your body needs as well as including enough
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fiber enough energy enough protein that all makes a healthy
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diet or as I say a healthy meal pattern a couple of tips that I might
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add to this is looking for bright vibrant colored vegetables so look for the oranges the
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greens the Reds in your vegetables if you can leave the skins on for extra fiber prepare your Foods in a healthy
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way baking broiling steaming poaching stir frying but you might say wow a
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plate with a piece of plain chicken a baked potato and some steamed broccoli
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and carrots just doesn't sound appealing so here's where you want to take some of your favorite recipes or the meals that
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you already consume and modify them a bit so that this balance holds true
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perhaps it's adding more vegetables to your uh to your meal perhaps it's
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pureeing some vegetables and making them into a sauce for your potatoes maybe
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it's adding um a salad before your meal so that we still have that balance of a
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half coming from vegetables a quarter coming from protein and a order coming from carbohydrates even if you have a
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recipe think of the ingredients that you're consuming and how you might rearrange the quantities of the foods in
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there so that you have this balance be careful though if you consume
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too many of the refr refined grains like bread pasta minate rice these may cause
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spikes in your blood glucose even if you are consuming only a quarter of your plate of them so be careful as you will
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notice this plate doesn't have any dairy products on it it doesn't have dessert on it so even a glass of milk and a
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piece of fruit after your meal could be healthy alternatives but be careful
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limit sugars and sweets for desserts that we sometimes have like cookies and ice cream cakes and Pie if you are going
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to consume a small quantity of that try to work it back into that balanced plate
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perhaps you eat a little less of the pasta or the potato if you know you're going to have some cookies perhaps you
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have less fruit and if you're going to be having some pie or an apple crisp so
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that you can still balance all the nutrients that your body requires and remember we're trying to do
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these things in moderation so it's not a complete Turn Around from today to tomorrow's
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meals another thing I want you to be cautious about is high fat and greasy Foods okay they won't necessarily affect
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your blood sugar now but they may affect your digestion they may also impact your weight going
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down going further and that may impact your diabetes Management in the long term so be careful with fried potatoes
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creamy sauces battered or breaded foods and of course that hydration
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factor is so important um it could be some low-fat milk it could be having
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water unsweetened tea or coffee plain broth could be a great addition to your meals but be cautious with regular pop
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even fruit juice or sweetened tea can raise your blood sugar and cause
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problems uh down for
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you now let's take a look at those sources of energy that I mentioned coming from the balance plate I made a
Carbohydrates
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comment about carbohydrates or grains and starchy Foods so did you know that
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carbohydrates are the body's preferred source of energy the sugar that comes from all sources of carbohydrates is
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otherwise known as glucose when it enters into the bloodstream and that's why we have such
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an emphasis on carbohydrates when we talk about why we need to be careful with the quantity of the foods
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containing and how they impact our diabetes management converting carbs into
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immediate usable energy is easier for the body than using fat or protein as an
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energy source did you know that your brain muscles cells all need
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carbohydrates to function which is why a very low carb diet is not really healthy
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at all depending on the type of carbohydrates that you're consuming the food is converted into sugar or glucose
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at varying rates as it enters the bloodstream after being digested and metabolized it's either transported into
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the body through insulin to the cells or it's used later as a storage of energy
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if there's not enough insulin from within your body or you're not taking
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the right or enough of diabetes medications to help with that transport
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the glucose is left circulating in the bloodstream and this is where the complications of diabetes come into
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effect when your blood sugar levels are above Target for too long and cause
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damage to the vessels leading to other parts of your body the Dietary Reference
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intake for Canadians suggests a minimum of 130 gram of carbohydrates per day or
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45 to 60% of the total calorie intake coming from
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carbohydrates but what does that mean specifically for you well the easiest way in today's session is to have you
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refer back to that balance plate looking at a quarter of what you're eating coming from the starches or the grains
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that you're consuming now if you're working with a dietician or diabetes educator they can
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help you go into more detail with carb counting and what the ual number might mean for you throughout your meals and
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daily intake although being aware of how much carbohydrate you're consuming is key equally important to the is the
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quality of that carbohydrate not just the quantity now I probably don't need
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to tell you where carbs are found but as a refresher you'll find them most abundantly in grains starchy vegetables
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fruit milk and of course various forms of sugars and sweets but the healthiest sources are going to come from
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unprocessed or minimally processed foods not only will you naturally get
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the most vitamins and minerals but they're probably going to be higher in fiber and more likely to have something
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called a lower glycemic index that we're going to talk about in a bit these are also referred to as
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complex carbs and your intake of carbs should consist mostly of these
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sources now you can still eat other types of carbs and less optimal sources
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would be things like white processed bread fruit juices desserts or other
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highly refined or processed foods you know honey maple syrup molasses all seem
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to have really healthy benefits um and may seem like healthier versions to
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sweeteners but really from a diabetes perspective they're no different than just eating straight table sugar and
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using it only if you're having a hypoglycemic reaction also known as simple carbs these things
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are easily digested and quickly brought to your bloodstream so that's something
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to be aware of because if you're not taking enough medication or your insulin
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is not working the same way as someone without diabetes this could cause problems with your blood sugar staying
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at Target but it also could interfere with weight management increased risk of
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heart disease and batty liver many people are confused about
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carbohydrates maybe you are right now but keep in mind that if you're just starting out it's important to eat a
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moderate amount of carbs and then try to pick the healthier sources then to
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follow a strict diet or totally removing them from your eating habits right now remember small changes can produce big
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differences in your diabetes management as I previously mentioned protein is an
Protein
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important part of healthy eating for many reasons including growth and repair of body tissues such as muscle bone skin
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hair and virtually every other part of your body and like carbohydrates protein provide energy but it's not the body's
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preferred source of fuel from a diabetes perspective it's an important part of a
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meal to help regulate how quickly a meal is digested thus keeping you full longer
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and helping to reduce those spikes in blood sugars after eating including more
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plant-based proteins and fish is also beneficial as I mentioned before from both a diabetes and a heart health
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perspective the best picks from this food group would be leaner cuts of meat those with less marbling more fatty
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fishes uh low-fat dairy products eggs plant-based choices like soy tofu uh
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nuts seeds legumes now you can find small amounts of protein in grains and
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some vegetables but I don't consider them one of your better choices be careful with how those
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protein foods are prepared as some may be prepared with extra sodium from sauces or extra carbs from batter or
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breading and watch out for the skin on poultry or that marbling in your meat
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because those can contribute to unhealthy fats that we'll talk about in a
Fat
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minute so what about fat we used to think fat was really bad for us now we
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know a little bit different that fat is the most calorie dense food that we eat and we do need some of it not only is it
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a source of energy for our body but it assists with the growth and development of cells and helps the body absorb
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certain essential fatty acids or fat soluble vitamins the problem is with fats is
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that they're not all created equal the key to understanding the health aspect of fats is considering the
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total amount and knowing what type of fat is is saturated or trans fats you may have
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heard okay are also referred to as the bad fats in the diet and they're primarily found in animal sources
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including whole fat dairy products coconut and palm oil are the only two
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plant sources that I know of that are saturated fats in the diet and you want
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to be careful with them they may have other health benefits but from a cardiovascular perspective uh they can
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clog your arteries and contribute to your cholesterol levels unsaturated fats that would be
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monounsaturated polyunsaturated aka the good fats in our diet are mostly found
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in things like nuts and seeds avocad soybeans as well as all of their oils
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and those fatty fishes that I had referred to an easy way to remember the difference between the good and the bad
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fats in your diet is that the healthier ones the unsaturated ones are liquid at room temperature as in this picture here
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and the unhealthy fats are usually solid and you wouldn't want to have solid fat clogging up your blood
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vessels the main issue health issue with those saturated fats is its effect on cholesterol levels or the risk of heart
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disease which is also a significant risk for people living with diabetes so be careful with the quantities and look to
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see where they're found in your diet you may not be able to remove all
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of the uh saturated fats in your diet but kind back is definitely a healthy
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way to go about the heart healthy aspect of your diet but regardless of the types
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of fat as I mentioned the total fat content is something you also want to be aware
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of as this is something that can contribute to Central adiposity or that
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weight that's carried around your middle section which is linked to insulin resistance and diabetes
Fiber
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management o fiber my friend it's a non-digestible carbohydrate Source
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naturally found in plant Foods it's found in things like the berries here other fruit veggies nuts
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seeds legumes whole grains as well as made into fiber
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supplements but the more a food is processed or refined the less natural occurring fiber is left in it unless
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it's added back during the processes or the manufacturing the good news about fiber
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is that the body is unable to break down and absorb this type of carbohydrate it doesn't cause a spike in blood sugars
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the way other carbohydrates can and in fact can actually help reduce the spikes in your blood
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sugars now to be clear there are two types of fiber soluble and INF soluble
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each one has important health benefits and plays a different role in the body soluble fiber dissolves in water forms a
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gel-like substance in your stomach that slows down digestion attaches to fatty
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acids to help remove them out of the body and in doing so can help control your blood sugar and cholesterol levels
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some good sources of soluble fiber that come to my mind are apples bananas oats
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peas black beans limma beans Brussels FRS avocados there's so many different
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sources of soluble fiber and you can find those lists on some of those websites ites that I've referred to
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previously now insoluble fiber equally as important but doesn't dissolve in
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water so if you were to compare two different soluble fi soluble and insoluble you would find that the
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insoluble fiber that comes usually um in whole grains uh the skins and the seeds
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and everything just sits at the bottom of your water glass there but it's so important because it
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actually is not broken down passes through your intestine and is a great way to remove some of the waste that
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collects in our intestine while all fiber is good for
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you my only word of caution is to be careful on how you increase the amount
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of your daily intake make sure you do it gradually and make sure that you're drinking adequate fluids and moving
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around otherwise you may run into some distressing bloating or gas or other gastrointestinal side effects as we
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learned more and more about its role in the health of our gut immunity and
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anti-inflammatory properties this also holds true for how it manages your
Glycemic Index
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diabetes now I referred to something called the glycemic index a while back
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and what is this glycemic index it's a scale that ranks a carbohydrate containing food or drink by how much it
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raises blood glucose level levels after it was consumed so as you can see on
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this chart here this graph foods with a high glycemic index rise blood sugars
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really quickly and faster than foods with a lower glycemic
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index as we know it also as the GI index it assigns a number to a food based on
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how drastically it makes your sugar rise and then come back down you will see after two hours your sugars are at the
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same level but it's what happens in between during that 2hour period that
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can also have an impact on Diabetes management and
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complications now these foods are ranked on a scale of 0o to 100 with pure
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glucose or table sugar given a value of 100 the lower a food's glycemic index
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the slower the blood glucose Rises after eating that food and that's a very good thing as seen in the yellow graph here
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generally speaking the more processed a food is um the carbohydrate food is the
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higher it's glycemic index is take for example a slice of French baguette bread
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its glycemic index is 95 so eating the same amount of grams of carbohydrate of
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of white bread when you compare it to something that has more fiber or fat in
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it I'm thinking maybe a half a cup of cooked barley that has a lower glycemic
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index one of something like 22 you can see how they may impact your blood
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sugars at one hour out or at a half an hour out if you were checking your blood
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sugars um after your
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meals to simplify things there's a chart on the
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diabetes.com medium and high glycemic index Foods I don't want you to get
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caught up on the exact numbers but to try and collectively put them in as they
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have them green categories for go low glycemic index food medium uh ones and
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then the high ones that we should try to eat a minimal amount of keep in mind that if you have protein
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foods or sources of fat or Fiber um in the foods that you're
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consuming or can add them to your meal that can lower the glycemic index of the total Meal which might have the same
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benefit than picking just low glycemic index Foods how can this help you make better
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choices well choosing lower glycemic index more often than high glycemic index foods will not only help you with
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realtime control of your blood sugars as I mentioned if you were checking them um but it'll help you keep full longer
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promote weight management and also help lower the risk of some of those diabetes complication in including the risk of
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heart disease and stroke and as I mentioned even if you can't remove all the high glycemic index
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foods from your diet try just lowering the glycemic index of the meal by adding a source of protein even if it's a glass
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of milk or some nuts um to your to your grains leave the
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skins on your potatoes have fruits and vegetables where possible um so that you
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can add extra fiber to your meal and another thing that people aren't weren't
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aware of is to cook pasta and rice undercooked a bit alante you might be
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familiar with that term because the more something is processed the higher the glycemic index so if we can undercook
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something not meaning you eat it raw um but that's also going to lower the glycemic index uh as your body takes it
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in but remember just because a carbohydrate containing food has a low
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glycemic index attached to it you still need to be careful with how much you're consuming total because the total grams
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of carbs whether it's a low or a high glycemic index food will still impact your blood sugar
Food Labels
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control so one of the things that most people um have problems or tell me that
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they're confused about is reading food labels and just as I mentioned previously about picking less processed
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foods it doesn't mean that you can't eat foods that have a a label on them but
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the key is being able to understand what you're looking for so let's try to break
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this down into three little easy steps so a label can help determine if it is a
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good choice or whether you should think twice about something when you're picking it up on the shell when you know what your things
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you're looking for this is a great way to be able to compare different foods maybe there's a better option that you
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didn't realize in the same category of foods
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most Foods packaged in Canada have to have a nutrition fact table like the one you see here on the slide notice the
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first red back box that's probably most important because that's the serving
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size that all the rest of the information in this nutrition facts table is based
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on so if you see this it's 107 calories for this serving but only if you're
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eating this serving of 12 crackers so you need to determine is this the
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serving size that I'm eating or is it another amount that is my portion and be able to adjust the numbers based on
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that specifically though when you're looking at from a diabetes and a blood sugar management um perspective you'll
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see in bold that we have those micro or macronutrients we were talking about
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before fat carbohydrate and protein and they're bolded underneath and indented below
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each of that Bolding listed is subcomponents of those Foods remember I referred to saturated fats before as an
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unhealthy part of the total fat intake and for carbohydrates specifically from
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a diabetes perspective you'll see that the total amount of carbohydrates in
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these 12 crackers is 27 grams but this can be confusing because when you indent
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you see that fiber is a component of it sugars might be a component of it from what is added in the preparation of of
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these crackers you might see sugar alcohols you might see starch all of
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these subcomponents that are indented add up to the total amount of
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carbohydrate so if you trying to determine how many grams of carbs you're
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actually consuming from this label the number would be 27 but wait because fiber is that
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carbohydrate food that your body can't digest it means you get to subtract the fiber content from that total
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carbohydrate so really there's 26 grams of carbohydrates in
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this so this makes it a little bit easier to see that a food that is
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contains a lot of fiber may have a lot more carbohydrates but really you
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subtract that amount of fiber from the total carbohydrate and that's how you would determine how many grams of carbs
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your body is actually getting and turning into sugar in your
34:32
body now one of the things that a lot of people will do is that they will count their carbs and be able to swap things
34:37
out meaning that there's 12 crackers for 27 grams of of carbs and if you know
34:44
that a slice of sandwich bread is 15 grams of carbs or half a cup of cooked pasta is 15 grams of carbs you could say
34:52
do I want some soup broth with 12 crackers or would I like to have two
34:57
slices of sandwich bread or do I want six crackers and one slice of sandwich
35:03
bread to get 30 gram of carbs let's say if that's what I'm consuming at my meal
35:10
this is where it can can get confusing but you know what I think we're going to have more discussion on this in another
35:16
session and as well when it talks about fat and protein I'm going to leave that
35:22
to another session on label reading now that second box probably
35:29
another confusing thing to you what is percent daily value or DV the percent DV
35:36
is meant to act as a benchmark to determine if a food is high or low in a certain nutrient compared to what the
35:43
daily recommended intake value is for Canadians now this is an average it's
35:50
based on an average eating of 2,000 calories per adult but what does this
35:55
mean specifically to you well a food is considered low in a specific nutrient if
36:01
there's less than 5% DV so take a look on that side panel there of the label
36:07
and look to see if any of these foods are less than 5% and they would mean that that's a a low intake of that so
36:14
there's really not very much fiber uh in this food product but sodium on the other hand has 16% and we will say that
36:23
if food is considered high in a nutrient if it has more than 15% % of of daily
36:30
value in the case of sodium of course maybe this is something you want to be
36:35
aware of and eat less of because you're also watching your blood pressure or you've eaten other high salty foods that
36:42
day so this is how you can compare two labels of crackers and pick which one
36:48
might be the more desirable choice and last but not least the third box that I
36:53
want to draw your attention to is the ingredient list of things okay and that tells us what ingredients
37:00
are found in a food which can help us if we have allergies food intolerances um or we don't like a
37:08
certain uh ingredient uh in a food um now what you need to be careful though
37:14
is is my rule of thumb is to say look at the first three ingredients if the first
37:20
three ingredients have a starch a flour uh sugar or anything in the end
37:27
with o e dextrose glucose fructose
37:33
maltose those are all sources of carbohydrates and you need to be careful
37:38
and if it's in the top three ingredients it's likely a higher proportion in that
37:43
food um product there so you can be careful watching what you're consuming
37:50
and and what's being put into those Foods now I haven't written it down here
37:57
it's not on the slide but lastly I think it's really important to take a look at Health claims on labels just because a
38:03
food has a health claim doesn't mean that it's a food that's good for you for example there's some kinds of candies
38:10
out there that promote fat-free but we know that there's a lot
38:15
of sugar in them and there's other things that say no added sugar or dietetic food but they still may have a
38:23
lot of carbohydrates in them even if they aren't sugar that's in it or if it's dietetic what does that mean what
38:30
do these terms mean so you want to be careful when you're looking at a label and and do a little more
38:40
sleuthing now just because you're trying to change your eating habits to uh help
38:46
you with diabetes does not mean you can't eat out okay it can be a
38:52
significant part of business dinners can be a nice social Gathering or it can
38:57
convenient option when you don't have the time to cook and with a bit of planning you can make nutritious choices
39:03
the next time you eat out and your blood sugars will appreciate it now keep in
39:09
mind many restaurants actually have a menu and their nutrition information listed online so if you have the time
39:16
take a look at that menu before you actually go to the restaurant sometimes by the time we're at the restaurant or
39:23
the time we're at the the takeout line there we're looking at at at you know the most desirable food and perhaps our
39:29
appetite is is on high alert there we may not be picking the best choices so
39:35
if you can decide ahead of time that may help make better options for you keep
39:41
that balance plate in mind ask for a salad as an appetizer instead of the garlic bread that's put in front of you
39:48
uh pick two veggie options instead of potatoes with your steak have the smaller steak not the larger one or if
39:55
you want to have a small piece of pie after maybe you don't have as much of the starch with your meal and the
40:01
breaded um cheese sticks uh to be start off with watch the portion sizes as I
40:08
mentioned about the steak and the large uh amount there portion sizes in fast
40:13
food restaurants and uh restaurants tend to be typically much larger than at home
40:21
leading us to eat more because wow we paid for it it tastes good why wouldn't
40:26
we listen to your body and try to stop before you are full ask for a takeout container leave
40:34
it aside put your napkin on it uh you want to be careful because those extra
40:40
portions if done on the rare occasion may not be a problem but if eating out
40:46
is something you do on a regular basis could be the difference between you managing your blood sugars optimally or
40:55
not some of the things that like to suggest to people is ask for half portions share an entree share an
41:02
appetizer um as I mentioned package it up to go uh so that you're not stuck
41:08
with the food in front of you and just eating because it's there not because you're hungry ask how food is prepared maybe
41:16
you prepare your chicken a certain way but the way they do it in the restaurant
41:21
might have added salts or or sauces and things like that order foods that have been steamed
41:28
baked broiled grilled roasted similar to how I was mentioning how you would do it at at home don't forget about the
41:36
breading or the batters that can come on Foods the sauces the dressings they all add some of those extras that you may
41:42
not be putting on your foods at home yes it may taste Ultra good but it may have
41:48
a a bad effect on your overall health I also caution about the
41:54
sweetened drinks or alcohol drinks that that uh that might be served when you're eating out at a restaurant if you do
42:01
drink alcohol limit it to when you're eating a meal um as it can affect your blood sugar levels and interact with
42:07
some of the medications you take and talking about medications and the timing of your of your eating be careful about
42:14
this the more you uh deviate from uh consistency in your medication times
42:20
that you take uh me meds or the times that you eat the more can have an impact
42:26
on your blood sugars and your diabetes management bottom line healthy eating takes a bit of planning when you're
42:33
going out but once you do it you can do it without compromising your diabetes management and enjoy eating out with
42:40
friends family or if it's for business now we're getting towards the
42:47
end of things here and I'm trying to sum things up here and see if I can help you to find out what is right for you but
42:54
healthy eating patterns and healthy eating habits can not be easily defined as just one thing because it's different
43:00
for every person as I mentioned before there's no one diet fits all to some
43:06
healthy eating May mean eating more variety of foods and that's the change that you make and to others it might
43:12
mean trying to eat out less or less take out Foods your healthy eating pattern must
43:18
take into consider the factors like health conditions culture and religious
43:23
reasons food aversions socioeconomic status any factors that are important to you
43:30
okay and working with a diabetes educator or you yourself can look at all these factors to see how they can help
43:37
you or how they may become a barrier to planning a healthy meal pattern uh for
43:42
diabetes management but it can be done now some of the healthy eating patterns
43:47
that I know that I've seen out there that work for people would be following a Mediterranean style diet a Nordic
43:54
style eating pattern the DASH diet you may have heard of vegetarian style diet
43:59
now these are all dietary patterns that work very well with diabetes friendly food choices they're rich in protective
44:06
Foods as I mentioned from a cardiovascular perspective they might have lots of antioxidants they could be
44:12
high in fiber they may be low in processed foods um but these are all things that
44:17
you want to take a look at when you're planning what your healthy eating pattern is so let's try these things on
44:23
for size can you eat three meals a day and snacks as needed okay try to eat
44:30
something within two hours of waking and avoid going more than six hours between wake in waking hours between meals and
44:38
snacks consistency of meal timing will also help you get a better understanding
44:43
of what your blood sugars are doing don't forget to eat a variety of foods to get the right amount of protein
44:50
and fiber in your diet because this too will help with your blood glucose
44:56
levels remember that plate concept for planning meals try to balance it with three or
45:02
four of the food groups that we initially talked about at meal times and as needed with a source of protein with
45:09
another food group if you need a snack if there's been long periods of time without eating or perhaps you're doing
45:15
extra physical activity um more than usual this balance will help you to get
45:20
the fuel that your body needs while avoiding the spikes in blood sugar levels switching to lower glycemic at
45:27
foods that might be your healthy eating pattern change that you're going to make um and finding ways to do it that are
45:35
enjoyable sip on water or other low calorie fluids throughout the day to stay hydrated watch out for your
45:41
caffeine and alcohol intake dipping energy levels can be a result of not
45:47
getting enough fluids and getting the right fluids will leave your body and mind feeling much
45:54
better and if you don't have those fluids that can leave you feeling mentally and physically exhausted and
46:01
putting you at risk for overeating or making inappropriate
Conclusion
46:06
choices cutting back on ultr processed foods you know those packaged foods that
46:11
I was referring to before um can be also a way to help develop a healthy eating
46:20
pattern now I'm going to say I love this slide here of a puzzle pieces and I
46:26
don't know if any of you use puzzles but you might be feeling quite puzzled right now by all this information that I've
46:32
shared with you but I assure you once you start fitting all these pieces together you will see the bigger picture
46:39
if it's not just through this session but other sessions that you will be
46:44
watching improved eating habits feeling more in control of the things that you do have control over are just one step
46:51
closer to you having better diabetes management I'll hope you come to realize
46:57
that you don't have to have all the pieces to the puzzle here to know what the bigger picture looks like it's not
47:03
an All or Nothing But fitting in some of the little pieces bit by bit as you go
47:10
along your journey I will finish with leaving you with this 8020 rule when it comes to
47:17
eating if you can follow the guidelines 80% of the time you will be in a very good position to having a better
47:24
understanding of how your body and your blood sugar respond to your eating habits this will allow you that
47:30
flexibility 20% of the time to find out what works best for you and continue to
47:36
make modifications I thank you for participating in today's session I wish
47:42
you good health and I hope you found a couple of key takeaways that you can start working on in the days to
47:55
follow

0:00
[Music]
0:07
welcome to the third session in our
0:09
nutrition education series for people
0:11
living with diabetes today's topic is
0:13
making sense of popular diets making
0:16
sense of the continuous stream of
0:18
information regarding popular eating
0:20
patterns and how they apply to diabetes
0:22
can be confusing registered dietitian
0:25
and certified diabetes educator Nicole
0:27
CL will provide evidence-based
0:29
information and recommendations around
0:31
healthy eating as well as dive into
0:33
intermittent fasting the keto diet and a
0:36
plant-based diet over to you Nicole
0:39
hello everyone my name is Nicole CL I'm
0:41
a registered dietitian and certified
0:43
diabetes educator and today we're going
0:46
to talk about making sense of popular
0:48
diets so these are some of the topics
0:51
and diets that we're going to review
0:52
today uh including the Mediterranean
0:55
diet intermittent fasting ketogenic diet
0:58
and the plant-based diet so firstly to
1:02
start off a little introduction so we
1:04
know that food and nutrition is an
1:06
important element of diabetes management
1:09
it's often one of the first things
1:10
that's discussed in your appointments
1:12
with your diabetes educator you know
1:14
potentially with your doctor and we know
1:16
it's important to know how the foods
1:19
that we eat impact our blood sugar
1:21
however it can be really overwhelming
1:23
because there's a lot of misinformation
1:25
out there about the benefits of specific
1:28
diets specific Foods what you can eat
1:31
what you can't eat and this can become
1:34
really overwhelming to weed through as a
1:36
person living with diabetes so we do
1:39
know that there's no one- siiz fits-all
1:41
approach to eating and diabetes
1:44
management um and there are huge things
1:46
to consider when deciding what eating
1:49
pattern is going to work best for you it
1:51
has to align with your values obviously
1:54
your food preferences and what your
1:56
goals are for your diabetes management
1:59
so you know you may have small changes
2:01
to make um that can have an impact on
2:04
your diabetes and there may be big
2:06
changes that you're hoping to work
2:08
through um by slowly making some
2:10
Behavior change so the first thing uh
2:13
that we're going to talk about today is
2:15
the Mediterranean diet so this is a
2:19
primarily plant-based diet you know it's
2:21
one that's been heavily researched and
2:23
around for a long time you know we know
2:25
the Cornerstone of this diet is an
2:28
abundance of plant foods and trying to
2:30
really avoid processed foods as much as
2:32
possible we use healthy fat such as
2:35
olive oil as the principal source of fat
2:39
and protein is focused on lean protein
2:42
options and having red meat a lot less
2:45
often so red meat would be things like
2:48
beef pork or processed Meats made from
2:52
them like bacon baloney ham you know
2:54
those kind of things so choosing those a
2:57
lot less often and focusing on
2:59
plant-based protein and lean proteins
3:02
like fish and seafood Dairy is consumed
3:05
in small amounts in this diet as well
3:08
but still focusing on water as the
3:10
primary source of fluid um and along
3:14
with limiting processed foods we're
3:15
limiting sweets like added sugar and
3:18
sodium you can see here in the picture
3:21
that wine is acceptable in this diet in
3:24
moderation so this might be something to
3:26
consider when you're thinking about a
3:27
lifestyle change you know if wine is
3:30
something that you wanted to include in
3:32
your lifestyle moving forward it
3:34
certainly doesn't make sense to choose a
3:36
diet that restricts that because then
3:38
you may end up you know not being able
3:40
to sustain that diet because it doesn't
3:42
align with your
3:44
values this diet encourages those
3:46
plant-based proteins by asking us to eat
3:50
legumes beans lentils at least three
3:52
times a week so this can be something uh
3:56
new for people in terms of their cooking
3:58
preferences so you want to make sure you
4:00
get proper education and know how to
4:02
work these Foods into your diet now
4:05
let's look a little bit at the benefits
4:07
and then potential things to consider
4:09
when we're thinking about this diet and
4:11
living with diabetes so the research
4:14
does show there's improved blood sugar
4:16
management when following the
4:17
Mediterranean diet you know we see a lot
4:20
of protein we see a lot of healthy fat
4:22
and a lot of vegetables you know things
4:24
that we know correlate with improving
4:26
your blood sugar management um for those
4:29
reasons as well with the reduced red
4:31
meat intake the higher healthy fat
4:33
intake and lots and lots of fiber we see
4:36
reduced risk of heart disease reducing
4:39
your cholesterol and blood pressure um
4:41
reducing inflammation so when you look
4:44
at a plate of food or a daily intake
4:47
from this type of diet you will notice
4:49
lots of different colors so the more
4:51
colors of fruits and vegetables we see
4:54
the more antioxidants that we're seeing
4:57
and therefore you know we can see
4:59
reduction in
5:00
inflammation also reduction in certain
5:03
complications of diabetes so retinopathy
5:06
which is one of the first complications
5:08
that can sometimes present itself in
5:11
people living with diabetes there has
5:13
been shown a reduction in um you know
5:15
retinopathy outcomes when following this
5:18
diet and then of course we may see
5:20
potential weight loss depending on what
5:22
eating pattern you're moving from to the
5:24
Mediterranean diet you might see those
5:27
benefits some potential things to watch
5:29
four you know this diet which makes it
5:32
unique from a lot of other diets these
5:34
days is that it does have a heavy
5:36
emphasis on grain products we know
5:39
grains are a source of carbohydrate and
5:42
sometimes can be a little scary you know
5:44
when we're looking to include these
5:45
Foods on a daily basis so as the
5:49
previous slide showed we are looking for
5:51
whole grains you know these grains are
5:53
high in fiber um and low in refined
5:57
sugar however portions still matter you
6:00
know when we're looking at the
6:01
carbohydrate amount in your meals so
6:04
it's really the quality of the grain
6:06
that's important and keeping in mind the
6:08
portions because uh any amount of
6:10
carbohydrates will impact your blood
6:12
sugar it's just how much you're having
6:14
and what you're including alongside of
6:16
that also healthy fats are not unlimited
6:20
you know fats in olive oil and nuts and
6:22
seeds are often quite concentrated these
6:25
are nutrient-dense foods meaning that
6:27
you don't need to eat a lot of them them
6:30
to get a high caloric intake so any
6:33
additional caloric intake um you know is
6:35
something that we want to be aware of
6:37
when managing diabetes so just being
6:39
mindful of the portions of your grains
6:41
the portions of your healthy fats and
6:44
then kind of balancing that with those
6:45
other Foods the fruits and vegetables
6:48
the whole grains and the proteins and
6:50
plant-based
6:53
proteins so moving on to intermittent
6:56
fasting so intermittent fasting is
6:58
something that's really really um being
7:00
talked about a lot these days and you
7:03
know potentially some patients say hey
7:05
I've been doing this all along I haven't
7:06
been eating breakfast for five years or
7:08
10 years um so really that's what
7:11
intermittent fasting is it's just not
7:13
eating or drinking anything that
7:15
contains calories for a specific period
7:17
of time there are many different um
7:20
patterns of intermittent fasting that
7:23
you can do you can go 16 hours without
7:25
eating and then eat for an8 hour window
7:29
you can do it on um periodic days of the
7:32
week so maybe you do intermittent
7:34
fasting for two days and then you take
7:36
five days off or vice versa so it really
7:40
doesn't have anything to do with the
7:41
foods that you're eating it's just a
7:43
restricted period where eating is
7:46
allowed so for some you know this may
7:49
work for them because they choose not to
7:51
eat breakfast prior in their life it
7:53
worked with their lifestyle um and for
7:56
others this might be a helpful
7:58
transition if you're looking to limit
8:00
you know some challenging times of day
8:02
where you may be eating foods that you
8:04
would rather not eat so remember there
8:07
are many different Arrangements of this
8:09
type of diet if it's something that you
8:11
want to look into check with your
8:13
healthcare provider about what would be
8:15
the best um way to approach it for
8:18
yourself um and we want to keep in mind
8:20
as well in this smaller window of eating
8:24
what you're eating still matters when it
8:25
comes to health and diabetes uh it
8:28
doesn't mean you can have you know
8:30
unlimited portion sizes or you know
8:33
other qualities of food that might not
8:35
be recommended for normal healthy eating
8:37
with diabetes so overall intake still
8:40
matters but the real premise of this
8:42
diet is a restricted window of time that
8:45
you're able to eat
8:47
in so let's look at the benefits and
8:49
drawbacks or potential drawbacks of
8:52
intermittent fasting when it comes to
8:54
diabetes so the research does show some
8:57
weight loss and maintenance with this
8:59
form of um eating pattern you know we're
9:03
always have a difficult time
9:05
contributing you know where exactly did
9:08
this weight loss or weight maintenance
9:09
come from was it the intermittent
9:11
fasting itself was it that doing this
9:14
changed the quality of foods that were
9:16
eaten during the eating window uh it's
9:19
difficult to assess for sure but again I
9:22
think the biggest take-home message is
9:24
making sure that it aligns with your
9:26
values and your lifestyle and something
9:28
that you can M so we see improved
9:31
insulin sensitivity so this is something
9:34
really important in type 2 diabetes
9:37
where we're often battling insulin
9:39
resistance um which is the body's you
9:42
know inability to use insulin as
9:44
efficiently as we'd like it too and
9:47
therefore that improves blood glucose
9:48
levels so when you're more sensitive to
9:50
insulin and that allows your body to use
9:52
insulin better and therefore improve
9:55
your blood glucose we also see
9:57
Improvement in blood cholesterol and
9:59
triglyceride levels so this could be
10:02
linked to the quality of foods eaten
10:04
during that eating window could be
10:06
contributed to weight loss or
10:08
improvements in blood sugar um all of
10:11
these things are kind of
10:13
interrelated so what are some things to
10:15
watch out for so with diabetes you know
10:18
if you're on high-risk medications
10:20
meaning medications that could increase
10:22
your risk for hypoglycemia you want to
10:25
make sure that you're monitoring your
10:26
blood sugar really closely either by
10:29
capillar so by pricking your finger or
10:32
if you're wearing a continuous glucose
10:34
monitor you know if you're on
10:36
medications suited to your current
10:38
lifestyle and all of a sudden you start
10:40
fasting for 16 hours a day you could run
10:43
into hypoglycemia which therefore you
10:46
would have to treat and break that fast
10:49
um so if you're planning on embarking on
10:51
intermittent fasting it's good to check
10:53
with your health care provider first to
10:55
see if you're on any of these high-risk
10:57
medications and they need to be adjusted
11:00
before you start intermittent
11:02
fasting so it's more difficult to get
11:04
all the key nutrients that you need when
11:06
you're eating window is shorter you know
11:08
some of us struggle to get uh all our
11:11
nutrients in a normal day a 12-hour day
11:14
a 14-hour day what have you so imagine
11:17
trying to get all those same nutrients
11:19
vitamins minerals protein uh fiber in a
11:23
smaller window so it takes real
11:26
purposeful planning of your meals um and
11:29
maybe you know checking with a
11:30
registered dietitian to ensure you can
11:33
do that you can get in all your
11:35
nutrients and you know maybe two meals
11:37
as opposed to
11:39
three be aware of you know triggers for
11:42
oving or emotional eating you're going a
11:45
long period of time without eating this
11:48
could increase your physical hunger and
11:50
then sometimes that makes it more
11:52
difficult to stop at you know a
11:54
reasonable portion so you go again this
11:57
is a good thing to assess if it fits
11:59
with your lifestyle you know if you
12:01
don't struggle with that and you're able
12:03
to still maintain a balanced plate like
12:06
we've seen on the introduction slide
12:08
then this may work for you but we do
12:10
need to consider that portions still
12:12
matter um and then managing side effects
12:16
so this can be confusing you know you
12:18
may notice if you miss your lunge you
12:20
get stuck in a meeting it's 1:00 it's
12:22
2:00 you may start feeling a little
12:25
dizzy a little lith headed you know
12:27
these are similar symptoms to
12:29
hypoglycemia so we need to to delineate
12:32
is this because I haven't eaten in 16
12:35
hours or am I experiencing a low blood
12:37
sugar so just something to watch out for
12:40
you know when you have diabetes and
12:41
you're embarking on this eating
12:46
pattern so the next uh diet that we're
12:48
going to talk about is the ketogenic
12:51
diet so it's likely you've heard of this
12:54
diet it's very mainstream there's lots
12:56
of books on it um lots of information
12:59
and
12:59
misinformation um but down to the core
13:02
this diet is simply very low in
13:05
carbohydrates um low enough that your
13:08
body needs to utilize another energy
13:10
source and doing that can produce
13:13
ketones in your body so this is
13:15
something to be mindful of so this diet
13:18
not only is low in carbohydrates but
13:20
therefore it is a lot higher in fat and
13:23
protein so the ranges for fat and
13:25
protein can vary based on you know your
13:28
potential other comorbidities based on
13:32
your nutrition goals and your eating
13:34
preferences so regardless we've got very
13:37
low carbohydrate and then a higher
13:39
percentage of fat and protein so
13:42
typically about 55% fat 35% protein and
13:46
10% carbohydrate so when we compare this
13:50
to like Canada's food guide or a typical
13:53
balanced eating plan carbohydrates are
13:55
typically 45 to
13:58
55% protein maybe 20 to 25 and fat
14:02
around 30% so you can see the big
14:04
difference here um in the balance of
14:07
nutrients and therefore in what your
14:09
plate looks like so to get this low of
14:12
carbohydrates we have to eliminate
14:14
virtually all grains and some most
14:17
fruits and some higher carbohydrate or
14:20
starchy vegetables so you can see this
14:23
plate here it has lots of protein we
14:26
have nuts we have some meat it looks
14:28
like pork we have a boiled egg maybe
14:30
some avocado some cucumbers some spinach
14:34
um four grapes and a couple blueberries
14:37
so you know we're getting a very low
14:39
amount of carbohydrates this meals
14:41
probably less than
14:43
10% amount of protein and fat um which
14:47
hopefully will keep you full and
14:48
satisfied but your body can't utilize
14:51
glucose for energy so it has to break
14:54
down um fat to use for energy and that
14:57
produces ketones so ketones may be a
15:00
familiar word to you if you have
15:02
diabetes especially type 1 diabetes so
15:06
we want to make sure that it's
15:07
understood that diabetic keto acidosis
15:10
is different from nutritional ketosis or
15:13
the ketones that you would produce when
15:16
using fat for energy and and thus on the
15:19
keto diet so diabetic keto acidosis is
15:22
an emergent situation it's uncontrolled
15:25
um you're having symptoms you know
15:27
you're not feeling well your blood sugar
15:29
is potentially High um you may need to
15:31
visit the hospital um so for this reason
15:34
you need to monitor ketones and your
15:36
intake very carefully um and it isn't
15:40
recommended you know if you have other
15:42
comorbidities such as kidney disease you
15:45
know very mindful when you have type 1
15:47
diabetes and as well when you're
15:49
pregnant it should be um really checked
15:51
with your health care
15:53
provider so some drw and some potential
15:57
for uh the ketogenic diet and diabetes
16:01
um so weight loss and weight maintenance
16:03
as well is seen in these research
16:05
studies for people who follow the
16:07
ketogenic diet we often see reduced use
16:10
of medications so is this because
16:12
there's a much lower intake of
16:14
carbohydrates we don't need as much
16:17
insulin or medications that increase
16:19
insulin production to lower blood
16:22
glucose um we see lower blood glucose
16:24
levels with this higher protein higher
16:27
fat and lower carbohydrate intake uh and
16:30
some research actually does show
16:32
improved blood cholesterol and blood
16:34
pressure so I think one important thing
16:36
to consider is that we want to ensure a
16:39
well formulated ketogenic diet where our
16:42
meals look Sim similar to that plate on
16:44
the previous slide as opposed to you
16:47
know potentially being a lot of higher
16:49
fat Meats processed Meats um these would
16:53
still you know um allow you to be in the
16:55
ketogenic diet and produce ketones but
16:58
may not be the best for your overall
17:00
health so some potential things to watch
17:03
out for are ensuring you're monitoring
17:06
your blood sugars closely again a very
17:08
low carbohydrate intake if your
17:10
medications are adjusted based on you
17:13
know a previous higher carbohydrate
17:15
intake that will need to be adjusted
17:18
impact on insulin and other medications
17:20
as I mentioned so lower insulin is
17:23
needed to maintain ketosis because if
17:25
your insulin is higher you have to
17:27
consume more carb hydrates to maintain
17:30
your blood sugar eliminating food groups
17:33
a whole food group really carbohydrates
17:35
is being uh potentially you know mostly
17:37
eliminated so this could lead to vitamin
17:40
and mineral deficiencies and it's really
17:43
hard to get to the fiber amount that you
17:45
need when choosing this pattern of
17:47
eating because even with non-starchy
17:50
vegetables if we eat them in high
17:52
volumes they're going to contribute some
17:54
carbohydrates so it's difficult to get
17:57
the fiber amount that you need when
17:59
following a ketogenic diet so there's
18:02
potential for increased saturated fat
18:04
intake like I mentioned if your diet
18:06
isn't well formulated um which is
18:09
difficult to do then you may face you
18:12
know this higher risk for cardiovascular
18:15
events um higher intake of saturated fat
18:18
is linked with increasing your
18:20
cholesterol um there is an increase
18:22
potential for increasing insulin
18:24
resistance in some patients that's seen
18:27
in the research you're remember in the
18:29
previous diets we saw an improvement in
18:32
insulin sensitivity so in this case you
18:35
know some uh potential for increase in
18:37
insulin resistance and because of the
18:40
low carbohydrate intake and increased
18:42
risk of
18:43
hypoglycemia so all things that are
18:46
useful to consider right when balanced
18:48
with the benefits of this
18:52
diet so now along to plant-based eating
18:56
patterns so plant-based eating kind of
18:59
self-explanatory but lots of fruits and
19:02
vegetables whole grains and we're
19:05
getting our necessary protein from beans
19:08
and legumes nuts and seeds soy products
19:12
um you know lots of inclusion of these
19:14
healthy plant-based proteins healthy
19:17
fats similar to the Mediterranean diet
19:19
like Olive Oil from nuts and seeds from
19:23
avocado um and there's a very limited
19:25
amount of animal-based products so this
19:28
would be similar to a vegetarian diet
19:30
not necessarily a vegan diet which
19:33
wouldn't include any animal-based
19:35
products so lots of colorful fruits and
19:38
vegetables in this diet plan lots of
19:40
healthy fats and plant-based
19:44
proteins so for the plant-based diet we
19:47
see a lot of fiber so what the ketogenic
19:50
diet was lacking the plant-based diet is
19:53
giving us a lot of so all kinds of
19:55
different colors lots of antioxidants
19:58
lots of protective nutrients and lots of
20:00
fiber so we know in a normal uh healthy
20:04
diet for diabetes we see better blood
20:06
sugar control with higher fiber intake
20:10
uh more feelings of fullness which can
20:12
lead to maintaining a healthy body
20:14
weight and with the you know mostly
20:17
elimination of animal products a big
20:19
reduction in your intake of saturated
20:21
fat which is really positive for your
20:23
heart health and we know diabetes
20:26
independently increases your risk for
20:27
heart disease so that's why we keep
20:29
going back to you know these benefits or
20:32
potential watchos when it comes to
20:35
cholesterol and saturated fat intake uh
20:38
so some gut health benefits so related
20:41
to all these antioxidants related to all
20:44
this fiber you can see improvements in
20:47
digestion no trouble meeting your fiber
20:49
requirements in this eating pattern so
20:53
some potential things to watch out for
20:55
so some highly processed um like non non
20:58
meat Alternatives can be higher in
21:01
calories and fat so you know to be
21:04
vegetarian to be free of animal protein
21:07
doesn't always mean it's going to be
21:09
perfectly healthy so receiving education
21:12
on how to appropriately read labels and
21:15
ingredients list is really good
21:17
knowledge to have if you're going to be
21:19
purchasing some of these meat
21:21
substitutes um and it really requires a
21:24
well formulated diet to ensure you can
21:26
meet your nutrient and your
21:28
micronutrient needs when cutting out
21:31
Meats we have to consider you know your
21:32
B vitamins your iron so something that
21:35
should be assessed by a registered
21:38
dietitian to make sure that if you
21:40
choose this eating pattern you know for
21:42
a long time the rest of your life that
21:45
you're not going to run into
21:47
deficiencies in
21:50
nutrients so the bottom line we just
21:52
reviewed all of those different patterns
21:55
of eating some have some overlapping um
21:58
principles and some have a lot of big
22:01
differences but the biggest thing you
22:03
want to First consider is which one is
22:05
going to work for you your values and
22:07
preferences and your health or treatment
22:09
goals so when we find a diet that Al
22:12
aligns with our values it's much easier
22:15
to maintain you don't feel restricted
22:18
you don't feel like you're eating a way
22:20
that just for you you're not eating
22:23
separate meals from your family you're
22:25
not feeling left out in those ways so
22:28
consult with with a registered dietitian
22:30
or your diabetes Healthcare team before
22:32
starting any new eating pattern because
22:35
like we mentioned they can impact blood
22:37
sugar control and your medications I
22:40
hope you gained some useful Insight
22:41
today on some popular
22:52
diets