Category Archives: Diet And Food

Bulking is a term commonly thrown around by bodybuilders.

It generally refers to a progressive increase in the number of calories consumed beyond your bodys needs in combination with intense weight training.

Whereas some people claim that bulking is unhealthy, others insist that its a safe and effective method for gaining muscle mass.

This article explains everything you need to know about bulking, including what it is, how to do it safely, and which foods you should eat and avoid.

Bodybuilding is both a recreational and competitive sport that rewards muscle size and definition.

The three main phases in bodybuilding are bulking, cutting, and maintenance. Among competitive bodybuilders, preparation for their contests can be considered a fourth phase.

Bulking is the muscle-gaining phase. Youre meant to intentionally consume more calories than your body needs for a set period often 46 months. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training (1).

To varying degrees, body fat tends to accumulate during bulking due to excess calorie intake (1).

Cutting, or the fat loss phase, refers to a gradual decrease in calorie intake and increase in aerobic training to reduce excess body fat from the bulking phase, allowing for improved muscle definition (2).

During the cutting phase, bodybuilders eat fewer calories than their bodies require, which puts them at a disadvantage for building muscle. The goal of this phase is generally to maintain not gain muscle mass (2, 3, 4).

One review found that the average calorie intake of bodybuilders during the bulking phase was 3,800 calories per day for men and 3,200 for women, compared with 2,400 and 1,200 calories during the cutting phase, respectively (5).

Bodybuilding consists of three main phases bulking, cutting, and maintenance. Generally, bulking is meant to increase muscle mass and strength, whereas cutting is intended to shed excess body fat while maintaining muscle mass.

Bulking requires consuming more calories than your body needs.

You can estimate your daily calorie needs by using a calorie counter, which considers your weight, sex, age, height, and physical activity level to estimate your daily calorie needs.

Experts recommend consuming 1020% above your daily weight maintenance calorie needs during the bulking phase for an average weight gain of 0.250.5% of your body weight per week (1, 6, 7).

For example, if you need 3,000 daily calories per day to maintain weight, you should aim to consume 3,3003,600 instead, depending on your experience level. For a person who weighs 150 pounds (68 kg), this equates to an increase of 0.40.8 pounds (0.20.4 kg) per week.

While novice bodybuilders who have 6 months or less of weight training experience should aim for the higher end of this calorie range, bodybuilders with several years of experience should target the lower end to limit increases in body fat (8, 9).

If youre gaining less or more than 0.250.5% of your body weight per week, you should adjust your calorie intake accordingly.

Once you establish the number of calories you need for bulking, you can determine your macronutrient ratios.

Macronutrients carbs, fats, and proteins are the nutrients that are needed in larger quantities in your diet. Carbs and protein each contain 4 calories per gram, while fat packs 9.

Experts recommend that you get (4, 6):

For example, if you decide you need to eat 3,300 calories per day, your diet would contain:

While you can make adjustments based on your dietary needs, the proportion of calories from protein should remain at 3035% to support optimal muscle growth (4, 6).

You can use calorie tracking apps to help you stay within your calorie budget and macronutrient ranges.

Experts recommend consuming 1020% more calories during bulking than your body needs. Carbs should comprise the largest percentage of your diet, followed by protein and fat.

Many people view bulking as unhealthy because it can increase fat mass, particularly when your calorie surplus is too high.

While bulking, some bodybuilders also tend to eat calorie-dense, nutrient-poor foods that are typically not consumed during the cutting phase, including sweets, desserts, and fried foods.

These foods, especially when eaten as part of a high calorie diet, can increase markers of inflammation, promote insulin resistance, and raise levels of fat in your blood (10, 11, 12, 13).

However, proper bulking is not about extreme overeating or giving free rein to every craving.

It can be performed in a healthy manner if you maintain a proper calorie surplus and focus on eating nutrient-dense foods. These foods contain a high amount of nutrients for their calorie count.

Remember that bulking is also intended to be followed by a cutting phase to decrease your fat levels.

When bulking, its easy to eat high calorie, nutrient-poor foods like desserts or fried foods to rapidly achieve a calorie surplus. Yet, healthy bulking is possible as long as you focus on nutrient-dense foods.

Your diet is essential to bulking the right way. Remember that just because a food is high in calories and will lead to a calorie surplus doesnt mean that its great for muscle gain or your overall health.

Including nutrient-dense, whole foods in your diet ensures that you get adequate vitamins and minerals, healthy fats, and quality protein.

Here are examples of foods that should comprise the majority of your diet:

Beverages with added sugars, such as sweetened coffee, tea, or regular soda, can be enjoyed in moderation.

While a bulking diet allows for most foods, some should be limited because they contain very few nutrients. These include:

These foods dont need to be avoided completely but should be reserved for special occasions and events.

Supplement use is highly prevalent among bodybuilders (18).

Bodybuilders take supplements for various reasons, including to boost overall health, immune function, and exercise performance (19, 2).

Still, despite the hundreds of supplements marketed toward bodybuilders, only a handful have strong evidence to support their use. Those backed by studies include (20, 21):

Whats more, mass- or weight-gaining supplements tend to be popular among people looking to bulk up. They come in powder form and are mixed with water or milk.

These supplements can pack over 1,000 calories per serving and boast sugar, protein, and several vitamins and minerals.

While theyre a convenient way to increase your calories, theyre often poorly balanced, containing too high a percentage of carbs compared with protein and fats.

While occasional use is fine, most people shouldnt make them a regular part of your routine.

When bulking, be sure to include a variety of nutrient-dense foods in your diet to support muscle growth and overall health. You should limit alcohol, added sugars, and fried foods, though certain supplements can be useful.

Bulking is a technique used by bodybuilders to increase muscle size and strength.

It involves consuming 1020% more than your daily calorie needs in addition to weight training.

To make bulking healthy and effective, you should ensure that your calorie surplus isnt too high and that youre limiting highly processed, nutrient-poor foods.

Excerpt from:
Bulking: What It Is and How to Do It - Healthline

Vegetarian, vegan and plant-based food has garnered an unfortunate reputation over the years of not being deliciousbut when people see how delicious plant-based cuisine can be and the level of flavors we are able to achieve, they are inspired to eat well and try new things. Its all about crafting really refined culinary experiences without any butter, cream, sugar or animal products, says Matthew Kenney, the award-winning, all-stars visionary, author and celebrity chef behind the beloved Plant Food + Wine in Los Angeles and Miami.

As a chef, I find raw foods the most challenging and rewarding to prepare, and I feel my best when consuming them. Food tastes better when it is alive, full of fresh nutrients and color, rather than charred, over-seasoned and unrecognizable from its origin. Plants offer everything we need for pure health. With my cooking I strive to share this new way of eatingfilled with plant-based and predominantly raw foodswith everyone around me.

On his quest to seduce the palates with delicious, vibrant and healthful food, he had created several plant-based and raw food culinary academies around the world and a week-long wellness program at Kukuiula in Hawai that involves yoga, meditation, and farming and harvesting.Growing up in Maine really shaped my understanding and love for nature, it's where I fell in love with food. I was always looking to learn about ingredients I had never seen before. Later in my life, my passion for health evolved through my yoga practice and becoming more connected to the planet. Everything about my life changed when I transitioned to a raw food diet. I felt better, I had more energy, and I found new professional inspiration. People are also realizing the major health benefits of adopting this lifestyle and are sharing their own stories just as I have, in order to shift the culture.

Grow your own: Keep a fresh supply of basil, thyme, oregano, rosemary, sage and dill really helps with the presentation of dishes. By growing your very own edible garden to produce organic herbs and garnishes (like our flagship restaurant, Plant Food + Wine in Venice) will certainly enhance the flavor and presentation.

Surprise them with depth of flavor: I love to use local, sustainable, and seasonal ingredients, but this can be restrictive based on availability. When people see how beautiful food can be they are inspired to eat well and try new things. Once they do try our plant-based cuisine, most people are surprised at the depth of flavor were able to achieve.

Sauce is key: Creative plant-based sauces are also a major part of what makes simple raw food interesting and unique. Some of my favorites are pesto, hummus, tahini, salsa, guacamole or sour cream made with nutritional yeast.

Continued here:
Switching to a plant-based, raw diet? Heres some things you need to know - HOLA! USA

Its no secret that loading your plate with fruits and vegetables and eschewing processed meat products is good for your insides. But is a vegan diet good for healthy skin, too?

Many celebrities say that it is; Natalie Portman and Billie Eilish have noticed significant improvements in their skin since going vegan and cutting out dairy.

Portman told the Cut a few years ago, Im vegan and I found my skin is much, much better than when I was a vegetarian. I cut out dairy and eggs, and I never had a breakout after. Eilishwho went vegan for ethical reasonssaid in a Tumblr post in 2018, Im lactose intolerant and dairy is horrible for your skin and my skin is VERY aware of that.

But its not just celebrities who think veganism is good for your skin, experts agree that theyre onto something. Blade Tiessena medical aestheticianwho owns the Ontario-based Anti-Aging Clinic and has worked in skincare for 33 yearsbelieves that ditching animal products for a healthy vegan diet can have a dramatic effect.I say this from both personal and professional experience. I suffered from acne since my early teens until months after going vegan at 35, being in the industry I had every treatment and product at my disposal over the years, he told LIVEKINDLY. Some helped to keep breakouts under control but nothing solved the issue permanently until shortly after becoming vegan.

Multiple studies say that ditching dairy could help acne-sufferers. Acne is the most common skin condition in the United States; it affects around 50 million Americans every year.

There are a few different theories on why dairy can cause an acne flare-up; some studies suggest that hormones in cows milk are the culprit. These hormones are intended to stimulate growth in calves. When humans ingest them, they release insulin, which can trigger breakouts.

According to a medically-reviewed article on Healthline, sometimes the hormones in milk can also interact with our own hormones, confusing our bodys endocrine system and signaling breakouts.

Nonprofit PlantPure Communities (PPC) recently launched a social media campaign called Ditch Dairy for Clearer Skin. The campaign aims to educate the public about the link between acne and dairy consumption.

In a supporting article, pediatrician Dr. Jackie Busse, MD, FAAP, says, removing dairy is the first and most important dietary change you should make to prevent and treat acne.

A vegan diet could also help people who suffer from eczemaa condition where patches of skin become inflamed, itchy, and cracked. According to Healthline, a handful have studies have shown that a raw, vegan diet, in particular, can be very beneficial, although there isnt conclusive evidence.

Plant-based foods have also been linked with easing psoriasis, an immune-mediated disease. Similar to eczema, it causes raised red flaky patches to appear on the skin.

Eating a whole food plant-based diet can help psoriasis sufferers because it is naturally low in inflammatory foods, says dietician Deirdre Earls, RD, LD. She was once hospitalized with psoriasis as a child, but switching to a plant-based diet helped her manage the condition effectively.

She told Everyday Health,I drastically changed my diet. I took all of the diet coke, all of the ultra-processed stuff out, and then I replaced it with simple, whole, mostly plant-based foods. Within six months, my skin had cleared.She added,psoriasis is an inflammatory condition, so anything you can do to cut down on inflammation should help.

Reality TV personality and entrepreneur Kim Kardashian-West has suffered from psoriasis for more than a decade and was recently diagnosed with psoriatic arthritis. She opened up on sister Kourtney Kardashians website Poosh about her battle with the disease, and how switching to a plant-based diet has helped her.

I love a healthy life and try to eat as plant-based as possible and drink sea moss smoothies,she said, adding that she also tries to keep her stress levels to a minimum.I hope my story can help anyone else with an autoimmune disease feel confident that there is light at the end of the tunnel.

Eating vegan foods can help with painful conditions, but they can also just make your skin glow too.

According to Tiessen, patients who follow a vegan diet achieve superior skin results to those who do not. They also have more energy and they sleep better. He says, eating a healthy vegan diet free of inflammatory foods along with drinking lots of water, sleeping well, exercising, reducing levels of stress, taking care of and protecting your skin will help ensure beautiful glowing skin that will last a lifetime.

He also recommends using cruelty-free vegan skincare products. Skincare should be looked at as nutrition and protection for the skin, he added. Supplying the skin with nutrients from organic plants can offer benefits that are unavailable from chemicals and or animal-based ingredients.

If you want to opt for cosmetic intervention, Tiessens clinicsin Orillia Ontario and Port Severn Ontariooffer many cruelty-free and vegan treatments, including microneedling. The chain is also an ambassador for vegan medical skincare brand ElaSpa.

If you prefer to stick to just consuming whole foods, here are seven of the best plant-based foods to eat to keep your skin looking glowing and healthy.

Eating spinach regularly can benefit your skin. Its rich in vitamins and minerals, including vitamin A, vitamin C, and vitamin E, which are particularly good for your skin. Its also a great source of iron, as well as folate and magnesium.

Blueberries are packed with skin-beautifying antioxidants. Stephanie Clarkeco-owner of C&J Nutritiontold Self, that deep blue/purple color that makes blueberries so gorgeous translates to helping your skin look young too. This color is a result of compounds called anthocyanins, powerful antioxidants that shield the skin against harmful free radicals that can damage the collagen that keeps your skin firm.

Eating avocados is good for your skin, as theyre rich in vitamins C and E. You can also apply them directly to your face and feel their benefits that way. Registered dietician Maureen Eyerman told Elle, the hydrating properties may reduce fine lines and wrinkles, help keep skin smooth, and boost skins immunity against stress and other environmental factors.

Sweet potatoes are rich in vitamin E and vitamin C, which helps to boost collagen. Theyre also rich in anthocyanins, which can help to prevent blemishes and dark spots. Sweet potatoes are also a source of fiber, iron, calcium, and selenium.

Walnuts contain omega-3 fats, which, according to Clarke,strengthen the membranes of your skin cells.They also contain nourishing fats which attract soothing moisture from the air and reduce inflammation, helping to avoid breakouts.

Carrots are associated with good eye health, but theyre good for the skin, too. According to Healthline, vitamin C-rich carrots can help skin recover from conditions like psoriasis and rashes. They can also help you heal faster from cuts and other wounds.

Kiwis have more vitamin C than oranges, and theyre packed with vitamin E. You can also place them over the top of your eyes, which can help to reduce the appearance of dark circles.

Summary

Article Name

The Vegan Diet and Healthy Skin: Everything You Need to Know

Description

Is the vegan diet the best defense against skin conditions? Here's everything you need to know about eating plant-based and healthy skin.

Author

Charlotte Pointing

Publisher Name

LIVEKINDLY

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Read more:
The Vegan Diet and Healthy Skin: Everything You Need to Know - LIVEKINDLY

I really love Diet Coke.

Or Coke Zero, depending on my mood. Actually sometimes I even go wild and opt for a Pepsi Max.

No calories! No sugar! But all the deliciousness, refreshment, and caffeine!

I have consumed sugar-free soft drinks for as long as I can remember, despite the fact that I know they're full of artificial ingredients and sweeteners. As someone who prioritizes eating a balanced diet and following a healthy lifestyle, my friends and family are always surprised that I am such a Diet Coke fiend.

I know, it doesn't make sense. But I just love Diet Coke or DC, if you will (you won't?).

Towards the end of 2019, I realized my consumption was getting particularly high, and I was drinking a Diet Coke (or another sugar-free soft drink) most days.

It seems like every health, fitness, or nutrition expert you speak to says something different about diet sodas, and the studies into the area reach equally confusing conclusions.

The overall health implications of consuming artificial sweeteners are widely contested, and the same goes for their impact on weight management.

There has been some research which suggests drinking diet sodas is linked to increased risk of stroke and Alzheimer's, as well as diabetes.

However, researchers note that in most of these cases it's hard to draw solid conclusions as you can never fully account for other lifestyle factors which may contribute to these diseases it could be that people who drink more diet soda are doing so because they're already overweight, for example, and it's that which actually results in the health problems.

When it comes to weight management, while some studies claim consumption of diet sodas is bad for example, it's been linked to weight gain by making people crave more sugar others say it can be beneficial for weight loss by curbing cravings without adding any calories.

Sports nutritionist Scott Baptie, for example, previously told Insider he encourages his clients to drink diet soft drinks to help them slim down however, the ultimate goal is to transition to water.

I wondered whether the drinks affect each of us differently, and there was only one way to find out how diet drinks were affecting me: cut them out completely.

Ultimately, I knew it wasn't good for me, so decided to set myself a challenge to go cold turkey for a month to see if I actually noticed any difference.

When setting out my challenge, it was hard to know where to draw the line. Obviously no diet cola of any kind, but I knew that if I only cut out those drinks I would simply transfer to other sugar-free sodas like Diet 7Up or Diet Dr Pepper, which rather defeats the point.

I decided sodas of all kinds would be out, but other flavored soft drinks were allowed.

Opting to take on my challenge in January also made it extra difficult because I was doing Dry January when I've given up booze before, Diet Coke has been my go-to drink when out for dinner or having drinks with friends (unless a non-alcoholic spirit like Seedlip or Ceder's is available) because even though it's not a G&T, it's more interesting than water.

Is there anything better than a crisp, sweet can of Coke Zero when you're feeling, well, somewhat delicate after a night of celebrations? There would be no comforting my sore head on New Years' Day with a fizzy drink this year. Surprisingly, I survived.

It wasn't until January 2 that my first real craving hit, and it was only when I saw a colleague drinking Diet Coke. I suddenly had an overwhelming desire for that sweet, fizzy nectar.

I considered buying some sparkling flavored water on my lunch break to fill the void inside me, but I figured I was trying to save money as much as anything else, so resisted.

And that attitude lasted all of one day.

Fanta Grape Zero was calling to me. Rachel Hosie/Insider

Exhausted from a bad's night sleep, on January 3 I was craving, well, everything, so naturally I went to buy sustenance. When perusing soft drink options in Boots, I happened upon Fanta Grape Zero. Fanta Grape Zero! How had I never tried such a delectable-sounding libation? I wanted it so badly, but it would have been breaking the rules.

Instead, I bought a Vit Hit, which are low-calorie drinks made from vitamins, juice, water, and tea. They are, by all accounts, delicious, and no doubt healthier than a diet soda. However, they dostill contain artificial sweeteners, and at 1.90 ($2.50) for a 500ml bottle, they're more expensive than your average soda, too.

Vit Hit: delicious, but more expensive than a Coke. Rachel Hosie/Insider

So much for saving money.

As the month went on, I found myself spending more by trying to choose healthier options kombucha, for example, costs a lot more than Coke.

I do of course realize that the healthiest option of all, water, is free, but I already drink vast quantities of straight-up H2O, so I really enjoy mixing it up with something flavorful.

Over the course of the month I tried a lot of different soft drinks, from peach and pear flavored sugar-free iced green tea (almost definitely not very nutritious) to black raspberry flavored sparkling water.

I wasn't convinced this was actually any healthier than a Diet Coke. Rachel Hosie/Insider

My costs were rising, so I decided to try a new strategy and buy a bottle of every Brit's favourite childhood drink, squash (a fruit concentrate which you dilute with water).

A lot cheaper than buying an individual bottle or can of something most days (and better for the environment), squash still contains artificial sweeteners and preservatives, so I wasn't sure if I was doing my health much good or not.

Itdid fill the Diet Coke gap somewhat, though.

In the middle of January, I went to Finland for a week, and I realized I usually drink a lot of Diet Coke both on travel days and when abroad. Honestly, I missed it.

For starters, European Diet Coke is actually my favourite of all diet cola variants (yes, it tastes different to UK Diet Coke like a cross between our Diet Coke and Diet Pepsi, if you're interested). I was sad not to be able to enjoy it.

On the flip-side, I had fun Finnish drinks to try, like flavored vitamin waters and something called a Kane's Ruby Hill Thrill which was a delicious fizzy strawberry drink.

The color of this alone suggests it not exactly natural. Rachel Hosie/Insider

I'll be honest, I wasn't entirely sure if it should be classed as a diet soda, but I figured if I didn't really know what it was, it was allowed. (Debatable, I know.)

As I neared the end of my month sans DC, I realized my cravings for it had definitely decreased.

They hadn't completely disappeared, though it was often when I saw someone else drinking some, or heard that gloriously satisfying sound of a can being opened, that I found I suddenly wanted one.

I didn't cave, but I was drinking squash at an alarming rate.

Squash for the win. Rachel Hosie/Insider

I considered buying bottled sparkling water thinking that it would be better health-wise than an artificially sweetened beverage, but I felt too bad about the plastic, so I resisted. I concluded that for the health of both the planet and myself I should really just drink water from the tap.

On February 1, I had my first Diet Coke in a month and it was, well, underwhelming. Yes, I enjoyed it, but it didn't feel like coming home or anything.

Honestly, I didn't notice any drastic enough benefits to make me want to cut Diet Coke out of my life completely (that might be a different story had I not drunk any soft drinks).

I was hoping my afternoon snack cravings might magically disappear when I stopped drinking diet soda, but I'm not convinced they did. My cravings changed day to day, but that happens normally.

My energy levels didn't change, nor did my focus or body. It was all rather anti-climactic.

I may never give up Diet Coke all together. Rachel Hosie/Insider

I don'tneed Diet Coke to get me through an afternoon. I just quite enjoy it.

That said, I am going to try and limit my diet soda consumption to one or two a week. I know they're not good for me, so I hope I can gradually wean myself off all soft drinks and be one of those beacons of health who only drink water. Maybe.

At the end of the day (well, month), I believe in moderation and having a little bit of everything you fancy as part of a balanced diet. That's the key though: a little bit. Not seven cans a week.

Read more:

A sports nutritionist says drinking Diet Coke will help you lose weight, despite a new study that suggests the opposite

There's even more evidence that drinking diet soda is bad for you

Low-calorie sweeteners are no better for weight loss than sugar, according to a new study

Read more:
I gave up Diet Coke for a month to see how it affected my body - Insider - INSIDER

A significant number of Britons are actively trying to reduce their meat intake.

According to research commissioned by plant-based food brand Strong Roots, almost half of Britons (47%) have tried to reduce their meat intake at some point, and over one-third (36%) feel guilty when they eat meat.

However, 69% of respondents said they love meat, and 33% reported they cannot make it through the day without eating meat.

When the British population does attempt to cut out meat products for good, temptation is regarded the biggest reason for falling off the wagon. Of the 2,000 adults surveyed, over one-quarter (27%) said they struggled to resist the lure of fast food, of appealing meat dishes when eating out of home, or the sight of family members eating meaty meals in the home.

And of the meat products consumers said they would most miss on a vegan or vegetarian diet, respondents listed bacon as the clear leader (20%), followed by beef steak (15%) and sausages (14%).

UK plant-based brand Strong Roots is hoping to help consumers wean themselves off meat, which a company spokesperson told FoodNavigator is perceived to be a significant challenge.

We conducted research which showed that many people struggle reducing their meat consumption. The figures showed that one in six (17.5%) of the adult population believe that giving up meat is a tougher challenge than giving up cigarettes (15.2%) or alcohol (15.1%).

The research also revealed that 30% believe there should be more support for those trying to cut out meat.

As a plant-based brand that wants to support those making plant-based choices, Strong Roots wants to raise awareness of this issue in an engaging way, we were told.

Strong Roots solution is a meat patch inspired by nicotine patches. Intended to be worn on the arm, the patches contain a bacon scent sourced from a supplier of commercial aromas which is activated by scratch and sniff technology.

The patch was inspired by insights from the University of Oxfords professor of experimental psychology, Charles Spence.

The professors research shows that our sense of smell is strongly connected to our ability to taste, and that there is evidence to suggest that experiencing food-related cues, such as smelling a bacon aroma, could lead us to imagine the act of eating that food, Strong Roots spokesperson told this publication.

We wanted to explore whether having the smell of bacon on a patch while eating might help consumers imagine eating meat, help them feel sated and manage their cravings.

For Professor Spence, the potential success of a smelly strategy is supported by several lines of evidence, including everything from work on sensory-specific satiety the idea that repeated exposure to the colour, taste, or smell of food can lead to satiation through to more recent work on embodied mental simulation.

According to the latter notion, experiencing food-related cues, such as, for example, smelling a bacon aroma, can lead us to imagine the act of eating that food. Imagine eating enough bacon and you really might find yourself sated, he noted.

However, in order to be really effective, my suspicion is that one may want to combine that highly-desirable food aroma with actually eating something.

Strong Roots has not conducted scientific trials, and therefore cannot prove the efficacy of the patches. However, the company has requested anecdotal feedback from consumers testing the patch samples in cities around the UK.

Read more:
Nicotine style 'meat patch' developed to help wean consumers off carnivore diet - FoodNavigator.com

Diabetic diet definition and facts

What is a diabetic diet?

A diabetes meal plan (diabetes diet) is a nutritional guide for people with diabetes that helps them decide when to consume meals and snacks as well as what type of foods to eat. There is no one predetermined diabetes diet that works for all people with diabetes. The goal of any diabetic meal plan is to achieve and maintain good control over the disease, including control of blood glucose and blood lipid levels as well as to maintaining a healthy weight andgood nutrition.

Health care professionals and nutritionists can offer advice to help you create the best meal plan to manage your diabetes. Nutritionists can help you find recipes and cooking tips to help with meal planning and preparation.

Are there diabetic diet guidelines?

There is no single diabetic diet that is appropriate for all people with type 2, gestational, or type 1 diabetes just as there is no single medication regimen that is appropriate for everyone with this disease. Dietary choices depends upon many factors including your age and gender, overall exercise and activity level, any medications you may be taking (including insulin or others), and whether or not you are trying to lose weight, among other factors.

Some meal planning tools and guidelines include:

Most doctors and health care professionals agree that patients with diabetes can eat most of the same foods and meals as the rest of the family with some added attention to timing of meals and portion sizes. As in any healthy diet, it is best to consume a variety of foods. There are numerous recipes and apps if you need ideas for healthy foods to eat.

Healthy eating includes eating a wide variety of foods including:

One example of a diabetic meal plan for people who also have elevated cholesterol levels is known as the TLC (Therapeutic Lifestyle Changes) plan. This meal plan is designed to help you manage your disease and by lowering your cholesterol level and helping you lose weight. The TLC diet is defined as follows:

How many carbs, fats, and proteins can I eat on a healthy diabetic meal plan?

The number of carbohydrates (carbs), fats, and proteins in your plan will depend upon the ideal number of calories you should consume each day. Your age, gender, the amount of exercise you get, and your activity level affect the number of calories you need to eat in order to gain, lose, or maintain a healthy weight.

A high-fiber diet has been shown to improve blood sugar and cholesterol levels in people with type 2 diabetes. Fiber can be found in many foods, especially whole grains, beans, vegetables, nuts, and fruits.

Can I have sugar on a diabetic meal plan?

Most doctors and other medical or health care professional believe that people on a diabetic diet can have small amounts of sugar, so long as they are part of a healthy and balanced nutrition strategy. Table sugar does not raise blood glucose more than starches.

Can I have alcohol on a diabetic diet?

It may be OK for some people with diabetes to drink alcohol in moderation. It is best to drink alcohol when your blood sugar levels are under good control, and it is important to remember that wine and mixed drinks contain sugar, and alcohol has a lot of calories. Your doctor or health care professional can tell you if alcohol can be a safe part of your meal plan.

What foods raise blood sugar levels?

The extent to which carbohydrates raise blood sugar levels is known as their glycemic index. High glycemic index foods raise glucose levels faster and to a greater degree than low glycemic index foods.

High glycemic index foods include:

What foods help maintain good blood sugar levels?

These foods can fill you up without dramatic rises in blood glucose levels, for example:

Proteins and fiber can also help you feel full without raising blood sugar levels as much as carbohydrates.

References

American Diabetes Association. "Diabetes Meal Plans and a Healthy Diet." Updated: Jul 01, 2015.Diabetes Diet Plan: Foods That Raise Your Blood Sugar Levels

Chances are you, you've heard some pretty big claims about the ketogenic diet.Keto burns fat fast! It turbo-charges your energy! It fights disease! You can eat all the bacon you want!

Celebrities like to rave about the low-carbohydrate diet. On Instagram, Vinny Guadagnino, who goes by Keto Guido, shares keto recipes and tips that helped him shed 50 pounds.

But is all this hype too good to be true? As is so often the case with diets, underneath all the initial excitement, theres a gut check. Here's everything you should know if you're a beginner to the keto diet and want to determine if it's worth sacrificing carbs.

Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so it taps into your reserve of ketones, which are compounds the liver creates from fat when blood insulin is low. This process is known as ketosis: Its like when a hybrid car runs out of gas and reverts to pure electricity.

Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake, says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. When the majority of your diet is made up of of carbs and protein, ketogenesis slows. Replacing carbs and protein with fat will put your body into ketosis, thus ramping up ketone production. Essentially, you're burning fat instead of carbs for energy. This process takes about three days to induce.

Cant you take ketone supplements? No. While it is possible to elevate ketones by taking them, without the low-carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation, says Volek. Dont trust trainers or body hackers who say you can induce ketosis quickly without changing your diet.

A ketogenic diet requires that fat comprise 60 to 80 percent of your total calories. Protein makes up about 20 percent, while 10 percent comes from carbs. Generally speaking, its best to keep carb intake between 20-30 grams per day in order to maintain ketosis. Thats the equivalent of about half a medium bagel.

If this sounds like Atkins, its close, but ketogenic diets tend to be more severe in carb restriction and have a more moderate protein restriction, says Spencer Nadolsky, D.O., author of The Fat Loss Prescription.

Though you can eat bacon on a ketogenic diet, the rest of the spectrum is limited. Starchy vegetables like potatoes, corn, and squash are too high in carbs. Same with most fruits. Milk, beans, rice, pasta, bread: nope.

However, bacon is still heavily processed and has been linked to an increased risk of cancer and heart disease, so you may not want to eat it at every meal. To stay as healthy as possible, keto dieters should eat plenty of low-carb vegetables like red bell pepper, kale and cauliflower.

The rules of keto impact more than just mealtime, too, since juices, sodas and alcohol will knock you out of ketosis.

A sample day on a ketogenic diet:

Breakfast: 4 eggs, 1/2 avocado, 1 to 2 Tbsp olive oil

Lunch: 4 oz baked salmon with 1 Tbsp olive oil, 1/2 bunch asparagus with 1 to 2 Tbsp butter

Dinner: Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts

Most men consume nearly half of their calories from carbs, according to the Centers for Disease Control and Prevention, which means cutting your intake to less than 10 percent will be a challenge.

Are the benefits worth scaling back on all that starchy goodness?

Some keto dieters believe that eating fewer carbs may boost physical and mental performance, regulate appetite, and lower blood sugar.

Although studies have shown that the keto diet can reduce seizures for children with epilepsy, there is no evidence indicating that keto helps with other brain disorders or improves mental cognition, according to Harvard Health Publishing. Some studies show that keto may lower blood sugar for people with type 2 diabetes, but there is not enough long-term research to determine whether its safe and effective for diabetics.

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100+ Amazing Low-Carb, High-Fat Recipes

When it comes to weight loss, "there is no question that ketosis does work in the short term, Dr. Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York, .

Anecdotally, lots of men have told MensHealth.com that the keto diet helped them lose large amounts of weight.

According to Spaniolas, keto helps with weight loss by reducing cravings.

Unfortunately, theres no long-term data on ketogenic diets versus other diets. In a 2015 Italian study, those on a ketosis diet lost 26 pounds in three months. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. People in a 2014 Spanish study who followed a very-low-calorie ketogenic diet lost an average of 44 pounds in a yearbut a third of them dropped out, possibly because it was too hard to maintain.

But there is evidence that low-carb diets may increase metabolism, according to a paper published November 14 in BMJ. Researchers found that overweight adults who lowered carbohydrates and added more fat into their diets burned about 250 calories more each day than people on high-carb, low-fat diets. The study is impressive because it's the largest, most expensive, and controlled study of its kind.

For this study, 164 overweight adults followed diets made up of either 60, 40 or 20 percent carbohydrates. What makes this research unique is that all participants were supplied with breakfast, lunch, dinner and snacks, meaning food quality was consistent among people in each group.

Study co-author Cara Ebbeling, PhD., of the Boston Children's Hospital believes the research indicates that losing weight isn't just a matter of counting calories.

"Our observations challenge the belief that all calories are the same to the body," said Ebbeling in a statement. "Our study did not measure hunger and satiety, but other studies suggest that low-carb diets also decrease hunger, which could help with weight loss in the long term."

People who begin the diet often develop Keto Flu, as their bodies get accustomed to eating fewer carbs. During this time you may experience headaches, nausea, fogginess, muscle cramps and fatigue. Symptoms last about a week, but staying hydrated and getting ample sleep will help with cramps and exhaustion.

Aside from Keto Flu, you may notice a few other unpleasant side effects. Acetone yes, the ingredient in nail polish remover is one of the compounds found in ketones, so your breath may be stinkier than normal. Pooping may be difficult since cutting carbs will lower fiber intake, but a fiber supplement will help keep you regular.

Sure, eating bacon and cheese may sound like a dream but achieving ketosis isn't easy, says Registered Dietitian Melanie Boehmer of Lenox Hill Hospital.

"Sometimes people try and teeter into it and they wont lower their carbohydrates enough," she previously told Men'sHealth.com. She recommends eating no more than 20-30 grams of carbohydrates per day to maintain the ketogenic state.

Often people think they can eat unlimited amounts of meat on the diet, but that isn't true. Consuming too much protein will also decrease ketone levels.

Cheat days, even if they are rare, and drinking alcohol can take you out of ketosis, too.

You can determine whether you're actually in ketosis by purchasing an over-the-counter test. However, they're not always accurate, warns Ginger Hultin, MS, RDN, CSO, spokesperson for the Academy of Nutrition and Dietetics.

They sell testing strips for urine, though those can get false reads for a number of reasons, like hydration levels, she previously told Men's Health.

And those gnarly side effects, like bad breath, are a good indicator that you're in fat-burning mode. However, they'll only be helpful in the beginning since signs disappear once your body is accustomed to the new diet.

This may sound like a cop out, but the best diet is the one you stick with. For Volek, whos been following an ultra-low-carb diet for two decades, it works.

If you cant stick to it, then it probably wont.

"This is the problem I have with all of these fad diets," registered dietitian Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia, previously told MensHealth.com. "A healthier type of diet is something you can do every day of your life."

Since maintaining ketosis requires strict carb counting, this diet works best for people who are diligent.

Still, there are a few healthy habits from the keto diet that are easy to adopt:

Instead of thinking about the total carbs youre eating, assess what those carbs provide to you. Do the majority of your carbs come from fruit and vegetables, with a payload of fiber and disease-fighting antioxidants? Fantastic. Or are you consuming them in the form of added sugars (cookies, candy, soda) or refined flour? If you are, you know what to do.

The ketogenic diet may seem like the Jekyll to the Hyde-like low-fat craze of the 1990s. The bulk of current research finds that the middle ground between the two extremes is more beneficial for overall health. Make it easy for yourself: Eat at least two servings a week of fatty fish (salmon, sardines, mackerel) and cook with a variety of quality fats (olive oil, canola oil, avocado oil) throughout the week.

Leafy vegetables are loaded with nutrients and they're keto-friendly. Theres kale, spinach, bok choy, Swiss chard, collards, watercress, mizuna, and arugula. Dig in.

Oh, and you might be wonderinghowd things turn out with the bacon beaus? Their experiment worked until life changed. They had a kid. They made a big move. They stopped the diet. It was too hard to maintain, she told me. Proof that all the bacon you can handle even grows boring after a while.

If you're new to keto, watch out for hidden carbs. Generally, dairy products and nuts are a good way to meet your daily fat intake, but know that some of those items may contain more carbohydrates than you think. For example, yogurt topped with nuts may seem like a great keto-friendly snack, but a 5.3 ounce serving of plain yogurt has 12 grams of carbohydrates. Vanilla flavored yogurt has 24 grams of carbohydrates. Add an ounce of cashews, weighing in at nearly nine grams of carbs, and youre up to 21 to 33 grams of carbs for that snack, which could knock you out of ketosis. Be sure to read nutrition labels carefully and pay careful attention to serving sizes. Track foods using a keto-specific app like Senza or KetoDiet can help you stay within your recommended daily carb intake.

Continue reading here:
Keto Diet for Beginners: A Complete Guide To The Low-Carb Diet

It's advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks.

In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or "keto" diets.

But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it's not the type of diet to try as an experiment.

"The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky:

Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Some healthy unsaturated fats are allowed on the keto diet like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.

Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.

What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.

A ketogenic diet has numerous risks. Top of the list: it's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.

Other potential keto risks include these:

Nutrient deficiency. "If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C," McManus says.

Liver problems. With so much fat to metabolize, the diet could make any existing liver conditions worse.

Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).

Constipation. The keto diet is low in fibrous foods like grains and legumes.

Fuzzy thinking and mood swings. "The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability," McManus says.

Those risks add up so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.

The popular low-carb diets (such as Atkins or Paleo) modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? "They're everywhere, and people hear anecdotally that they work," McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. "But again, we don't know about the long term," she says. "And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return."

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Disclaimer:As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Should you try the keto diet? - Harvard Health

What is ulcerative colitis?

Ulcerative colitis (UC) is a chronic condition that causes inflammation of the large intestine (colon) and the rectum and sores (ulcers) on the inner lining of the large intestine. Ulcerative colitis is thought to be an autoimmune disease, that is, one where the body attacks itself. It is a type of inflammatory bowel disease (IBD). It is not the same as Crohn's disease, another type of IBD, which can affect any part of the gastrointestinal tract, whereas ulcerative colitis only affects the colon and rectum. It is also not the same as irritable bowel syndrome (IBS), which affects how the colon functions and does not cause inflammation.

Ulcerative colitis is estimated to affect nearly 907,000 Americans, and it affects males slightly more often than females. The disease is most commonly diagnosed between the ages of 15 and 40.

What causes ulcerative colitis?

The cause of ulcerative colitis is unknown but it is believed to be caused by a combination of several factors including an overactive immune system, genetics, and the environment.

Physical or emotional stress, and certain foods do not cause ulcerative colitis, however, they may trigger symptoms in a person who has ulcerative colitis.

Treatments for ulcerative colitis includes both medications and surgery; however, there is no medication that can cure ulcerative colitis. Medicationsthat treat ulcerative colitis are

Treatment of ulcerative colitis with medications is similar, though not always identical, to treatment of Crohn's disease.

What is an ulcerative colitis diet?

A person with ulcerative colitis may find they need to modify their diet to help manage their symptoms. There is not a single diet or meal plan that fits everyone with ulcerative colitis, and diets are individualized for each patient. Depending on symptoms different types of diets may be recommended, such as:

Attention to nutrition is important for patients with ulcerative colitis, as the symptoms of diarrhea and bleeding can lead to dehydration, electrolyte imbalance, and loss of nutrients. It may be necessary to take nutritional supplements if your symptoms do not allow you to eat a nutritionally balanced diet. Talk to your health-care professional about what supplements to take. Many people with ulcerative colitis find it easiest to eat smaller, more frequent meals rather than a few large ones. This can also help increase the nutrition absorbed from the foods you eat.

19 trigger foods to avoid with an ulcerative colitis diet plan

Dietary choices do not cause ulcerative colitis, but certain foods can trigger and worsen symptoms. Learning to identify trigger foods can help reduce the frequency and severity of ulcerative colitis symptoms. Not all people with ulcerative colitis have the same triggers, but a list of some of the most common include:

What foods help manage and soothe ulcerative colitis flares?

Avoiding foods that trigger ulcerative colitis symptoms is one way to help manage symptoms through diet. Another is knowing what foods to eat that may help relieve flares. Following is a list of foods that may help soothe ulcerative colitis flares:

How can I track foods that cause flare-ups and trigger symptoms of my ulcerative colitis?

The Crohn's and Colitis Foundation of America recommends people with ulcerative colitis to keep a food journal to keep track of what they eat. Note what you eat and drink, and how you feel afterwards, noting any symptoms that arise. Start to keep a list of any foods you suspect may trigger or aggravate your ulcerative colitis symptoms. A food diary will also help you figure out if you are getting adequate nutrition, and can help your doctor or dietician determine the right diet for you to manage your symptoms and prevent flares.

The Crohn's and Colitis Foundation of America also has an interactive food tracking tool. It is available online or as a mobile app.www.ccfa.org/gibuddy

What other things trigger ulcerative colitis symptoms and flare-ups?

In addition to foods that trigger ulcerative colitis flare-ups, there are certain environmental risk factors that may also trigger flares.

Which specialties of health-care professionals prescribe an ulcerative colitis diet?

A gastroenterologist is a specialist in disorders of the digestive tract and can prescribe a diet for ulcerative colitis. In addition, dietitians and nutritionists who are familiar with the disorder may also help create a diet and meal plan to manage ulcerative colitis.

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Medically Reviewed on 9/11/2019

References

REFERENCES:

Langan, R. C., MD., et al. "Ulcerative Colitis: Diagnosis and Treatment." Am Fam Physician. 2007 Nov 1;76(9):1323-1330.<http://www.aafp.org/afp/2007/1101/p1323.html>

Crohn's & Colitis Foundation of America. "Facts about Inflammatory Bowel Diseases. Published May 1, 2011.<http://www.ccfa.org/resources/facts-about-inflammatory.html>

Crohn's & Colitis Foundation of America. "Diet, Nutrition, and Inflammatory Bowel Disease."<http://www.ccfa.org/assets/pdfs/diet-nutrition-2013.pdf>

Crohn's & Colitis Foundation of America. "Living with Ulcerative Colitis."<http://www.ccfa.org/assets/pdfs/living_with_uc_brochure_final.pdf>

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Ulcerative Colitis: Diet, 19 Foods to Avoid, Treatment & Causes

Healthy eating can help you prevent, control, and even reverse diabetes. And with these tips, you can still enjoy your food without feeling hungry or deprived. Whats the best diet for diabetes?

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesnt mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You dont have to give up sweets entirely or resign yourself to a lifetime of bland food.

Whether youre trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choicesmost notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight.

Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if youve already developed diabetes, its not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think.

Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

A diabetic diet doesnt have to be complicated and you dont have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes.

Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesnt have to be off limits, as long as its a part of a healthy meal plan.

Fact: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs since theyre high in fiber and digested slowly, keeping blood sugar levels more even.

Fact: The principles of healthy eating are the samewhether or not youre diabetic. Expensive diabetic foods generally offer no special benefit.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods.

Carbohydrates have a big impact on your blood sugar levelsmore so than fats and proteinsso you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydratesalso known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

High glycemic index (GI) foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks.

Eating a diabetic diet doesnt mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.

Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.

Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.

Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.

When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.

Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.

Dont replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking were making a healthier choice. Low-fat doesnt mean healthy when the fat has been replaced by added sugar.

Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. Youll likely add far less sugar than the manufacturer.

Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.

Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.

Reduce the amount of sugar in recipes by to . You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.

Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.

Start with half of the dessert you normally eat, and replace the other half with fruit.

Its easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.

Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:

Choose fats wisely

Some fats are unhealthy and others have enormous health benefits, so its important to choose fats wisely.

Unhealthy fats. The most damaging fats are artificial trans fats, which make vegetable oils less likely to spoil. Avoid commercially-baked goods, packaged snack foods, fried food, and anything with partially hydrogenated oil in the ingredients, even if it claims to be trans fat-free.

Healthy fats. The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Saturated fats. Found mainly in tropical oils, red meat, and dairy, theres no need to completely eliminate saturated fat from your dietbut rather, enjoy in moderation. The American Diabetes Association recommends consuming no more than 10% of your daily calories from saturated fat.

Its encouraging to know that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you dont have to obsessively count calories or starve yourself to do it. Two of the most helpful strategies involve following a regular eating schedule and recording what you eat.

Your body is better able to regulate blood sugar levelsand your weightwhen you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal.

Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.

Eat regular small mealsup to 6 per day. Eating regularly will help you keep your portions in check.

Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.

A recent study found that people who kept a food diary lost twice as much weight as those who didnt. Why? A written record helps you identify problem areassuch as your afternoon snack or your morning lattewhere youre getting more calories than you realized. It also increases your awareness of what, why, and how much youre eating, which helps you cut back on mindless snacking.

Exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day (or for three 10-minute sessions if thats easier). You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.

Learn how to lose weight and keep it off. If your last diet attempt wasnt a success, or life events have caused you to gain weight, dont be discouraged. The key is to find a plan that works with your bodys individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.

Authors: Jeanne Segal, Ph.D., Lawrence Robinson, and Melinda Smith, M.A. Last updated: November 2019.

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The Diabetes Diet - HelpGuide.org