HEALTHY CANNELLINI BEANS

Cannellini Beans are an excellent 'white food' that should be included in our diets on a routine basis.  One cup of these beans provides almost half of our daily fiber needs and provides 14 grams of protein.  Fiber is important in so many different health ways and protein is essential to our daily diet.  Protein and fiber are also both great blood sugar stabilizers for diabetics, and both are filling, thus helping to keep us feeling full.  Cannellini beans are easy to work into the diet for those who don't want to sit down to a bowl of beans.  Learn to include them in your soups, salads, etc,

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HAVE YOU TRIED QUIINOA?

Is quinoa a part of your diet? If not, you might want to consider adding this grain. It is gluten free, is a complete protein meaning that unlike most grains, quinoa contains all nine essential acids.  Ita's protein content also supports muscle repair and strength. It's high-fiber content also helps keep you feeling fuller longer, so it is ideal for maintaining weight, supporting metabolism and avoiding energy crashes. The protein also helps balance blood sugar, lower cholesterol and reduce the risk of heart disease. It is easy on the stomach, a great support to gut health without discomfort.

Quinoa is an excellent option for vegetarians, vegans or others who are looking to add more plant power to their meals. 

Kroger photo post idea from TOH 2025

ARE EGGS CONSIDERED A HEALTHY FOOD?

Even though eggs have sometimes gotten a bad rap, they are among the healthiest, most nutritious foods on the earth. Following are a couple facts you may not know about eggs.

• One egg has 6 grams of protein with all 9 of the essential amino acids. The amino acids are the building blocks of protein, and the body cannot make them by itself.  Note that the egg white holds around half that protein while only holding a small amount of fat and cholesterol.
• Eggs are nutrient dense foods, meaning they contain more vitamins, minerals and amino acids, per calorie than most other foods. When you eat an egg, you get high quality protein, phosphorus, selenium, choline, vitamin B12 and multiple antioxidants.

So, enjoy your eggs. Of course, we know to eat all things in moderation. It's probably not a good idea to eat six fried eggs every morning like my grandpa did. He did die pretty healthy in his nineties, though.

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PROTEIN FOR MUSCLES

Once we humans reach around 50 years of age we start to have weakened muscles.  This is a normal part of the aging process but it is important we do what we can to maintain our muscles. Weakened muscles can cause falls which can be very damaging to older people. Maintaining our muscles helps us to function better overall. Protein is an important muscle builder so we must be sure we get enough in our diets. The average 150 pound adult needs approximately 55 grams of protein per day. Older folks should probably have more. Learn to read nutritional labels on your foods and monitor your protein intake for a week. See if you are getting at least the recommended amounts, especially if you are an older person like me. Discuss with your doctor if you find yourself falling short of the recommended amount.

This file photo shows some samples of protein foods to consider. (I am preaching to myself here as I do not like any of the foods pictured below. Shame on me!)

FOODS TO HELP PREVENT OSTEOPOROSIS

Disclaimer: I have osteoporosis and over the last few years, I decided to take my rheumatologists advice and take an oral medicine one day a week. This was after a broken hip that I realized it was time to try medications. The trauma surgeon did say my bones actually looked pretty good for my age (late 70s) so I will continue this treatment. At my last test a couple of months ago, my numbers were slightly better so I will continue this regimen. This post is about eating to prevent or slow down osteoporosis. Knowing what to eat (or not eat) is important in fighting any health problem. Here are some tips for eating to prevent or slow down osteoporosis:

• You need calcium. That is probably the number one thing everyone knows about osteoporosis. It is best to get said calcium from the foods you eat and here are some good examples - fat-free plain Greek yogurt, fat-free milk and cheese, white beans, kale, collard greens, broccoli, almonds, and soybeans. Include some of these in your diet every day.
• Get plenty of lean protein. Examples are lean meats such as turkey, chicken, pork tenderloin, lean beef, legumes, peanut butter, beans, low-fat milk and cheeses. Avoid too many protein bars and shakes. That is not the best way to get healthy protein.
• Vitamin D is important, too. Actually, calcium needs vitamin D to help it travel to the bones and where it is needed. Sunshine helps the body to produce vitamin D but that requires too much time in the sun so supplement with the following foods: Fatty fish such as mackerel, salmon, sardines and herring. Soy milk, yogurt, and egg yolks also contain vitamin D. Since the list of foods rich in vitamin D is slim you may need to discuss a vitamin D supplement with your doctor (I do take a daily vitamin D supplement as recommended by both my primary care doctor and my rheumatologist).
• Magnesium is also beneficial in preventing and fighting osteoporosis. Magnesium helps the body absorb calcium to help maintain a strong bone structure. Magnesium is found in seeds such as pumpkin, sesame, and flax, brown rice, Swiss chard, spinach, sweet potatoes, beans, wheat germ, etc.

This is a short list of foods that will help you prevent or slow down osteoporosis. There are more but if you make a point of including several of the above foods in your daily diet you will be well on your way to preventing this bone disease.

DIABETICS AND DIET

The best weapon in your arsenal to fight your blood sugar and maintain weight control is a healthy diet. I talk to people all the time who say, "But I eat healthy." That may be true, but do they eat 'diabetic healthy'? There is a difference. If you have been diagnosed with diabetes it is as important to know how to combine the foods you eat as it is to eat something 'healthy'. No matter what you eat, be sure your protein to carb ratio is good. Over the course of a meal, you should be getting a ratio of at least 1/3 as many proteins as carbs (even healthy carbs).  And be sure to include fiber!

Here is an example:
I have people say, "I had a healthy meal of spaghetti and a salad. I even left off the garlic bread." Okay, let's look at that and assume we are talking about a traditional spaghetti meal. Was that a whole-grain pasta? If not, your blood sugar will go up. Did you use a sugar-free sauce? The amount of sugar in pasta sauces varies greatly. A small amount of lean ground beef or meatballs in the sauce is also helpful for added protein. What kind of salad did you have? It should consist of mixed greens, a sprinkling of kidney or garbanzo beans, and some nuts or seeds. You should go easy on the dressing, and it should be sugar free. If you eat this same meal with regular pasta, your sauce has sugar, you have things you shouldn't on the salad and the dressing has sugar, you have not eaten a diabetic healthy meal.  You can also see from this example why it is important to be careful when eating out. You can almost be guaranteed that if you eat that meal in a restaurant it will not be made with whole-grain pasta or sugar-free sauce. 

The next time you sit down to enjoy a meal really look at what you are eating. Look at each item and ask yourself if you are meeting 'diabetic healthy' guidelines.

CHOOSE SNACKS THAT INCLUDE PROTEIN + FIBER

Dr. Melina Jampolis, an internist specializing in nutrition for weight loss and disease prevention suggests our snacks should include protein plus fiber. She has stated that protein and fat trigger the release of hormones in the gut that keep us feeling satisfied for hours. Protein also puts the brakes on the body's insulin pump and we know that high levels of insulin can lead to tummy fat. Fiber slows digestion, another key to feeling full. Dr. Jampolis says that many high-fiber carbs such as oatmeal, fresh fruits and veggies are water-rich which means we get to eat a bigger serving for fewer calories!  Below are some of her snack combo suggestions:

• hummus and nuts + carrots or whole-grain crackers
• a hard boiled egg + 1/2 cup grapes
• a packet of instant unsweetened oatmeal with cinnamon and chopped nuts
• a cup of low-fat Greek yogurt + a cup of your favorite berries
• 1/2 cup high-fiber cereal with skim milk
• a 100-calorie pack of almonds + a kiwi

Remember snacks should be no more than 200 calories!

This 2014 post is still good advice.

ENJOY FISH FOR SATIETY

Fish are the last of the posts on food for satiety or to keep you satisfied longer to avoid snacking. Fish are a great way to get protein. Research has shown that 25 grams of protein in meals can have a positive impact on weight loss and appetite control. Not only will a 4-ounce serving of salmon help you reach that goal, but it will also give you a good dose of heart-healthy omega-3 fats. Some other fish that provide high amounts of protein are mussels, catfish, mackerel and Pacific halibut.

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GREEK YOGURT IS A CHOICE FOR SATIETY

Like almonds, this is a post I can personally recommend. As a diabetic, I eat Greek yogurt because the process of making it leaves it with less sugar. But I digress. A study published in Nutrition Journal found that volunteers who consumed a high protein yogurt snack in the afternoon experienced greater reductions in afternoon hunger and consumed few calories at dinner than those who snacked on chocolate or crackers. The reason? Greek yogurt has large amounts of casein protein which helps slow digestion, leading to longer feelings of fullness. Other protein-rich dairy options include Kefir and a fairly new product of Icelandic yogurt called Skyr. It is important to buy plain yogurt then add fresh fruit or nuts rather than buying products with fruits or other additives. The additives usually increase the sugar content more than you adding fresh products.

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LEGUMES FOR SATIETY

Legumes which include beans, lentils, peas are good for you. According to nutritionist it should go without saying that a diet geared towards quashing hunger and overeating should include a daily dose of them. Researchers at the University of Toronto did a review of some studies and confirmed that beans and their counterparts can bolster satiety by up to 31%.  It is suggested one eat a veggie-laced bean salad to take advantage of the legumes' fiber and protein hunger-fighting effect. Research shows plant-based protein can be just as effective at bolstering satiety and prompting weight loss as does animal-based protein.

EAT FOODS THAT WILL SATISFY

Have you ever dieted or just tried to maintain your weight but were hungry again not long after eating? If the answer is yes, and it is for many, you probably ate the wrong foods. Not necessarily foods that were bad for you, just foods that don't satisfy. According to Alissa Rumsey, RD, a spokesperson for the Academy of Nutrition and Dietetics, each meal should contain foods that are rich in fiber, protein and healthy fats. She says, "These components are digested slower in our bodies, so we feel full longer." Those are foods that also prevent blood sugar spikes (especially important for diabetics) and subsequent crash, which causes feelings of hunger after eating. On the flip side, heavily processed foods ie boxed cereals, white bread, doughnuts, etc, deliver little in the power to make one feel full thus causing one to overeat.

Over the next few days, we will talk about foods with satiety power.

Not the best breakfast choice.

PEAS ARE A HEALTHY VEGETABLE

Yes, peas are a starchy vegetable, but they are a healthy vegetable as peas are a resistant starch*. All varieties of peas are good sources of fiber, vitamin C and a surprisingly amount of protein. Include peas in soups, salads, skillet meals, etc. You do not have to have them as the main dish to get the benefits. Even diabetics should include fresh or frozen peas in their diets.

English Peas

*If you aren't familiar with resistant starch there is information on this blog about them.

https://grandmaskitchenmedicine.blogspot.com

SHOULD DIABETICS EAT WHITE BEANS?

I often have people react with shock when I mention that beans are a staple in my diabetic diet. "Beans", the misinformed often say, "you can't eat beans, they are carbs." They are more than carbs! Take white beans, for instance. They are rich in fiber and protein, two of the things that make them slow to digest and help curb blood sugar spikes. Beans have been in my diabetic meal arsenal for about 14 years now and are one of my best blood sugar spike fighters.

You don't have to cook your own white beans from dried beans. Keep some reduced-sodium canned cannellini beans in your pantry. Rinse and use in recipes and salads. 

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BREAKFAST SMOOTHIE

This is a recipe I posted on this blog back in 2011.  I often get requests for healthy smoothies so thought I would post this again.  This is not meant to be the beverage with a meal. I do not promote smoothies for diabetics but to each his own.

This recipe is okay for most diabetics and those watching their insulin levels because of its good protein to carbohydrate ratio.  It is high in carbs but has way over the 1/3 as many proteins as carbs diabetics should maintain. You know your body and how this might work or not for you.

1 cup fat-free milk*
6-oz fat-free plain yogurt**
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
dash of ground cinnamon

Pour milk into a blender container; add the yogurt, walnuts, flaxseed meal, and blueberries.  Sprinkle ground cinnamon over top.  Blend for 15 to 20 seconds until smooth.

*May substitute equal amount of low-fat calcium enriched soy milk.
**For diabetics it is best to use plain Greek yogurt. Note that will change the nutritional numbers.

Yield: 1 serving
384 calories, 22 g protein, 45 grams carbs, 6 g fiber, 16 g (1 saturated) fat, 7 mg cholesterol, 232 mg sodium

If low on potassium, use a banana instead of blueberries or add half a banana to the above.  Remember that changes the nutritional numbers!

A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The file picture below shows this about as good as any I have seen.

 

PROTEIN FOR WEIGHT LOSS

If you are dieting and feeling proud that you are only eating three meals a day, you are doing it wrong. According to health expert and certified trainer Kim Lyons, you quash cravings by doing mini-meals. As a diabetic I have been doing this now for years but it is an important way for anyone to eat. Have three meals a day with a protein mid-morning and mid-afternoon snack. Why protein? Protein will regulate your blood sugar and keep you from crashing later. When I say snack I mean snack, not another meal. Here are some healthy suggestions for those "mid" snacks; small amount of a lean meat, tofu, low-fat cheese stick, boiled egg, nut butters, etc. It is okay to add a small amount of carbs, but the main focus should be protein.

The protein in the nut butter makes this apple a much healthier snack than the apple alone.

DON'T THINK OF FOODS/CALORIES AS JUST CARBS, PROTEINS OR FATS

 

Try thinking of foods as packages of various amounts of carbs, protein, and fats. A food and its calories may be made up of any one or any combination of the three. If you are diabetic or watching carbs for other health reasons here is a simple way to think of carbs. The calories in the following foods come mainly from carbs:

• Sweets and desserts such as candy, cakes, pies, cookies
• Starches such as breads, grains, cereals
• Fruits and their juices whether raw, fresh, or canned
• Vegetables including broccoli, corn, beans, peas, peppers, etc
• Fat-free foods often use carbohydrate-based fat replacers ie sour cream, salad dressings
• Sugar-free foods using polyols or sugar alcohols (you will notice sugar-free foods usually note they are not a low-calorie food)

A healthy diet always includes a variety of foods.

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PROTEIN FOR THE AFTERNOON SLUMPS

I have mentioned this on this blog before but so many complain of afternoon slumps I thought another post might be in order. Whatever you do when you feel that afternoon slump coming on, don't grab a candy bar or other sweet treat. You need something protein rich to combat the slumps. British researchers suggest a snack that includes hummus or eating a hard boiled egg for a boost in pep. The reason? Amino acids in protein stimulate certain brain cells that make you feel more alert, according to the study's lead author Denis Burdakov, Ph.D. Protein rich foods are also rich in tyrosine, an amino acid needed to help the body produce noradrenaline another brain chemical that perks you up.

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PROTEIN TO BURN CALORIES

According to British researchers the amino acids in protein-rich foods prompt the body to burn more calories as fuel. And that helps one to shed weight.

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PROTEIN IN LEAN ITEMS VS PROTEIN IN HIGHER FAT ITEMS

It doesn't matter whether you eat low-fat dairy and lean meats or the higher fat versions of the same foods as far as protein is concerned.  While the fat content varies the protein doesn't change. For instance, you will get the same amount of protein in whole milk as in low-fat milk.

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