Skinny Diabetes: Weight Loss

When I was diagnosed as pre-diabetic in 2013, one of the first things I did was look into books on preventing and reversing diabetes. One of Amazon's top sellers is Dr. Neal Barnard's 21-Day Kickstart which is a vegan whole foods diet plan that is low in fat and high in carbs. I devoured this book and it opened my eyes about the environmental impact and ethical issue related to consuming animals products. It also helped me understand the relationship between food and health, because up until this point I believed that I could exercise my way out of a bad diet and that being somewhat slim equated to being healthy. This book catapulted me into veganism and I loved the idea that I could eat all the carbs I wanted and reverse my diabetes, as long as it was low-fat whole foods and vegan. Needless to say this plan didn't work out for me for many reasons, one being that I wasn't overweight.

The majority of people who develop pre-diabetes and Type 2 diabetes are overweight and it's this excess body fat that has lead to insulin resistance and diabetes. That is why when you research treatment for Type 2 diabetes, weight loss is key to reversing the disease. Here's how it works in layman's terms. When we consume any kind of carbohydrate, the sugars and starches get broken down into glucose and our pancreas secretes the hormone insulin to carry that glucose out of the blood and into our fat, muscle and liver cells for energy use or stored energy. If you have too many fat cells tucked into your muscle cells, then the muscle cells find it difficult to absorb the glucose and it starts to accumulate in the blood also known as high blood sugar. Eventually your pancreas will dump more insulin into the blood in order to bring down the elevated blood sugar and this leads to insulin resistance, where the cells are not responding to the effects of insulin. Left untreated and Type 2 diabetes begins, when blood sugar is elevated all the time. This is one way people develop Type 2 diabetes and weight management is a huge factor in this scenario. So if an overweight Type 2 diabetic adopts new healthy habits that result in weight loss, they should see improvement in their blood sugar readings. This is one of the reasons that people find success on Dr. Neal Barnard's plan because they swap processed, refined and highly fatty foods with healthy naturally low-fat whole foods which leads to weight loss. But what if you're a skinny diabetic and weight loss isn't an issue?

Information and treatment for skinny diabetics is hard to come by and I've had to dig deep and piece information together to understand why I developed diabetes and what's a healthy and sustainable path to reversing my Type 2. As a skinny diabetic I can tell you that learning how my body reacts to carbohydrates has been crucial to managing fasting blood sugar levels; as well as, learning about body composition and "skinny-fat" syndrome, having a balanced exercise regime with an emphasis on resistance training and understanding how an unhappy stressful mind can lead to diabetes. I'll address each of these points in future posts under Skinny Diabetes.

(***Picture up top was taken a few months post diagnosis)

Devil Wears Diet Labels: Low-Fat Fig Newmans

My no. 2 tip for finding health in 2016 and basically FOREVER is to start familiarizing yourself with food labels. This is a biggie because there's a lot of junk foods out there disguised as health foods; they lure us with their deceptive low-fat, low-sugar or sugar-free, gluten-free, all natural and organic labels. They hide in the inner aisles or end caps of super markets like this guy: Newman's Own Low Fat Fig Newmans. Let's take a closer look at why this is not a health food and at best is a sugary treat!

Let's start with the ingredients.

• Organic Unbleached Wheat Flour 
• Organic Sugar
• Organic Figs
• Corn Syrup
• Organic Palm Fruit Oil
• Water
• Natural Flavors
• Leavening (Sodium Bicarbonate, Monocalcium Phosphate)
• Non-Fat Dry Milk
• Salt
• Soy Lecithin (an emulsifier)

The main thing I want to point out is that the first four and main ingredients are just pure, refined, processed sugar and will be digested quickly in the body, thus sending insulin and blood sugar soaring. Unbleached wheat flour is refined white flour and the organic figs are refined too. They are not fresh whole intact figs, it's actually fig puree without it's fiber rich green skin and cooked down for concentrated sweetness. Sugar is sugar, as we know, and forth on the list is good old corn syrup. This is not high-fructose corn syrup, but the only difference is the molecular make-up. Both are refined, both are un-natural, both are not good for you. 

Palm fruit oil is a popular ingredient amongst processed foods because it's cheap. I haven't read much about palm fruit oil, but there are mixed feelings ranging from the health benefits of the red oil to the impact palm oil farming is having on the environment. According to this site there seems more bad than good associated with this type of oil.

Natural flavors are anything but natural and this basically means that there is a trace natural element in this man-made created flavor, but you can't find it in nature as is. Leavening is used in most baked goods and it's used for adding texture. Soy lecithin is complicated to explain, but it's processed from GMO soybean oil and is used as a substitute for eggs. The non-fat dry milk is an interesting one because it contains oxidized cholesterol, which is the dangerous kind that leads to plaque build up in our hearts. The process of turning fresh milk into dry milk is what causes the oxidization; however, I will say that there's probably only trace amounts (if any) in the cookies. It's still kind of nasty and worth making a mental note. 

A quick assessment of the nutrition facts tells us that two little Newmans has 110 calories and 23g of carbs, a combination of sugar and starch that will be digested and absorbed quickly in our bodies. With no fat, no fiber and no protein to slow down the digestion of these guys, who is going to be satisfied with just two Newmans? This is a terrible snack for anyone with blood sugar regulation, heart health and weight issues.

Although I'm enjoying vilifying these fig Newmans, the point of this post is to begin recognizing fake healthy snacks. This is a sugary cookie and if you're craving something sweet, I'd recommend fruit or treating yourself to ONE gourmet cookie from your local upmarket bakery. It's probably better because it was baked on the day, contains more whole food ingredients and is far better for you in the long run then 9 servings of processed Newman's Own. It will also be fucking delicious.

Health Tips for 2016

There's an article making the rounds about chef Allen Campbell and the "cray cray" diet that Gisele Bundchen and Tom Brady adhere to, but how crazy is it? In all honesty, if you're into health then it's far from lunacy. I totally understand how eating healthy seems difficult, but once you commit to your health, everything begins to fall into place. When I think of my own experience and from reading others, making changes towards health is a growing and evolving process. Yes we fuck up sometimes and are angry for smashing in that pistachio ice cream a few days ago, but everyday is an inch forward in the right direction.

When I was a teenager I used to roll with the cool kids in school, but I was deeply insecure. My girls called me babyface and on two occasions, the boys called me potbelly. It was painful, out loud and humiliating. I was tall and lanky with a little belly, which was a result from eating junk foods like pop tarts and growing up in a Salvadorian household. The more I ate the more hermosa I became. As I got older I started walking with mom before and after school. I slimmed out a little, but I hated my body.

me at 13 or 14

Fast forward to college and I lost weight my freshman year. I was financially responsible for my own food and although I still ate crap, I ate smaller portions so it lasted longer. Then I started dating an older man who wined and dined me. I plumped out and when I hit 160lbs, I thought fuck this shit. I started taking free dance classes at my university and started jogging outdoors. Post graduation I joined a gym and gradually increased my workouts from 2-3 times a week to everyday. A few years later I signed up for a free weight training session and my trainer talked about the health benefits of a vegan diet. A year later I went to Kenya and overwhelmed by all the meat and animals, I became pescatarian. As I developed healthier habits, the more weight I lost and the better I felt about me.

Only in the past few years have I become more mindful about my food choices. When I was diagnosed with pre-diabetes a few years back, I ate whatever I wanted within the pescatarian realm. It was only then that I started researching different approaches to health and the relationship between diet and disease. It's taken over a decade to get to where I am today, but I've never felt more confident and stronger in mind and body. So it's a journey and it can be challenging at times, but it's so worth it. So for those who have made health resolutions in 2016, here are some helpful starting tips:

1. Move your diet towards whole, real foods. Whole foods are as close to their natural state as possible and have not been tinkered with and stuffed into a branded box. Processed foods even the ones that claim to be - healthy, gluten-free, low-fat, sugar-free, no trans fat - are loaded with refined carbs, artificial shit and they contribute to inflammation and fat storage. If your like me, you hate to throw out food so I say finish up the process foods in your house and start replacing them with natural whole foods. So instead of low-fat granola, buy plain (unsweetened, slow cook) steel cut oats. Instead of deli cold-cut meats or imitation vegan meats for sandwiches, buy chicken breast and canned salmon or stir fry a batch of veggies like zucchini, mushrooms and peppers. Instead of fig newtons or health bars, snack on fruits, carrot nubs or nuts.

homemade salad - arugula, apples, tomatoes, smoked salmon & EVOO

2. Start reading food labels and familiarizing yourself with garbage ingredients. Some packaged foods are okay like tomato pastes and nut butters, but I like Dr. Mark Hyman's rules of thumb that if you buy processed foods then it should contain less than 5 ingredients and all of those ingredients should be whole foods.

skinny pop: nothing good can come from this

3. Go at your own pace, but be committed. When it comes to changing diet habits, some people like to make sweeping changes while others tackle problem areas one at a time. In my experience I've been successful with a combination of both. I found it relatively easy to completely cut out meat and go pescatarian as well as vegan, but dairy and sugar have been a gradual process. In the beginning I stopped drinking milk and discovered that I prefer and love the taste of soy, nut and coconut milks. Eventually I started avoiding cream based foods, yogurts and cheese because they are inflammatory, spike sugar and insulin and trigger my eczema. Sugar and refined carbs have been by far the hardest, but I started focusing on bad habits. First I cut out eating desserts, then I stopped snacking on granola bars and honey cashews. From there I worked on changing breakfast because I started my days with a sugary hit. A big bowl of granola with coconut yogurt or sweetened nut milk was my jam. Since the summer I've cut out pizza, pasta, bread and rice because it spikes my blood sugars and is not good for me. Decide what you're willing to let go of now and let go.

lunch out: grilled calamari and seafood salad. was delicious

4. When it comes to gaining health and losing weight, your diet lifestyle makes up 80%. The remaining 20% is exercise and is important. Whether you're skinny as a rake or need to lose some timber, exercise is important for the MIND as well as the body. Here are 13 ways that exercise improves our mental health. When it comes to exercise find what makes you sing! Then make it an absolute priority in your schedule.

5. Allow yourself to make mistakes, evolve and change your mind. Expect to fall off the wagon and cheat, but just remember we all fucking do it! Just don't allow a cheat meal to turn into a cheat day. I personally struggle with this and only now do I feel okay with accepting that I ate something terrible for my diabetes, but stopping it there. My eating habits have changed so much over the past year and I've noticed that my friends constantly ask me what I'm eating now when they invite me over for dinner. Bless them for that and although I feel like that annoying guest who doesn't eat this or that, fuck it! It's my health we're talking about and I'm learning what works and doesn't work. It's okay!

me consuming way too much gelato in sept

And so do I think it's hard to eat like Gisele Bundchen and Tom Brady? No, not really, not once you put your mind and heart into it. Do you have any helpful tips that you've learned along the way and want to share? I've set some goals for myself this year, but my number 1 is to get my blood sugar levels down consistently and in a healthy range. 

Diabetes Today

The detox finally ended and bit early too - our friends invited us over for a curry night and I wanted red wine and so I was like screw it! I made it through 24 days without booze, coffee and attempting to eat more alkalizing foods. So good on you, Lisa. Good on you!

After the detox I was off to NYC for a week and upon landing I met with Dr. Salzarulo - holistic doctor and specialist in homeopathy, nutrition and natural detoxification. We spoke about my history with pre-diabetes and my current issues with eczema and tummy troubles. I had several tests done and he said my primary detoxing organs (liver, colon, lungs and kidneys) were weak and he found inflammation in my gut, which was causing the eczema. However, what was more surprising and more of a concern was my blood sugars. They were high and Dr. Salzarulo said that if I went into a diabetic clinic now I would be diagnosed as diabetic. My HbA1c was 6.5, which is where it was two years ago.

I had hoped that my blood sugars had further improved since my last test, but not the case. There have been a few changes in the past year that may have influenced my glucose levels. As of January I've been working full time as a maitre'd, which at times is stressful and is physically very tiring. This has been a big adjustment for me because not only am I working 6 days a week, but I'm on my feet the entire time. Sometimes I feel like I'm stressed in some form or another and stress can have a huge impact on blood sugar. And of course my diet has changed a lot since I started working. For starters I'm no longer preparing all my own meals, I eat staff meal almost every day. There's also perks to working in a restaurant like easy access to Michelin-star desserts, french fries and buttery petit fours, which are hard to resist.

Leftover desserts from pastry. Arg!!!

I was disappointed by my results and coward a bit when questioned about my high carb vegan diet. Based on my food diary, the doc said my diet was high in wheat, soy and corn which was not good. Dr. Salzarulo said my primary focus should be to reduce and stabilize my blood sugars to 5.6 and he put me on a supplement plan to strengthen my gut and detoxing organs as well as a low sugar, low-carb diet. Here's the gist of my new diet moving forward:

• Breakfast and lunch consist of non starchy vegetables, salads included, high quality protein and one low glycemic fruit
• Avoid all foods that are made with processed sugar and other sweeteners – candy, soda, sweets, ice cream, pastries, pies, cakes. Other Sweeteners include  honey, agave, molasses, barley malt, fructose, carob, cane juice, maple syrup, sucanat, brown rice syrup, corn syrup, dates and date syrup
• Absolutely no fruit juice and 1 low Glycemic Fruit per day
• General dinner rule is to have at least 50% vegetables, 25% protein and 25% starch (can include grains, starchy vegetables and/or legumes)
• Wait until after 4 p.m. to add starchy foods: including starchy vegetables, legumes – beans, wheat and gluten-free cooked grains, peas, winter squash, and pumpkin
• Starch – ½ cup 
• It is best to avoid grains, but you may have them 2-3 times a week
• A serving of protein is about a fist full or 3-4 ounces and recommended proteins: Free range chicken, Grass feed beef, Wild Alaskan salmon, Trout, Mackerel, Tempeh, Organic non-GMO sprouted soy
• Cook with Coconut oil, Ghee (clarified butter), Butter or Grapeseed oil
• Best for dressings, dips, unheated uses Olive oil, Flaxseed oil, Sesame oil and Avocado oil
• Oils to avoid: Margarine and spreads, Partially hydrogenated oils (including hydrogenated palm oil), Trans-fats, Vegetable shortening, Canola oil, Cottonseed Oil and Corn oil 
• Personally I am also to avoid rice, wheat, sugar, eggs, dairy, soy, shellfish, peanuts, cashews, tomatoes and chocolate

Needless to say this is a huge blow to my vegan pursuits. If I wanted to continue eating vegan then my diet would be very limited; I would have to eat lots of legumes everyday and I don't enjoy them that much. Personally without the bulk of my calories coming from starches, fruit and soy, I would feel deprived and no one's diet should feel like deprivation. I also believe that food should be both nourishing and pleasurable. So I've decided to add seafood back into my diet and as mentioned before I still love seafood. I'm determined to get my blood sugars in the healthy range and am willing to give this a try. So now my diet is mainly whole plants-based, but I'm enjoying fish again and try my best to find sustainable and ethical sources here in Brasil.

My last supper complete with deep fried corn fritters

Will keep you posted on my progress, wish me luck!

Peace,

L

Gettin' over the Hump

I have some good news, my blood sugar levels are down! I took an HbA1c test, which measures sugar levels over the past three months, and I'm now borderline pre-diabetic/normal. Hub and I have adopted a much healthier lifestyle in Rio, but the biggest change I've made personally is eating a low-fat, but high-carb diet. Crazy right? Around May I started eating more fruits, brown rice, pasta, potatoes and beans and less nuts, cheese, yogurt and seafood. It worked and the proof is in the HbA1c pudding. 

I was inspired by Dr. Neal Barnard and Freelee the Banana Girl's abs, but I had to overcome my fear of carbs. My doc told me to watch my carb intake and the Internet says carbs makes you fat! Especially of late, there's all these new studies about how high fatty foods like steak and cheese are good for you and we should cut down on carbs. This is a problem because we're afraid to eat carbs, even the healthy kind! Sometimes I feel so confused, but I've found these links to be helpful in separating the truth from the noise. 

Dr. Neal Barnard highlights flaws in a recent study that claims low-carb is better than low-fat.  

Did you know that the rapid initial weight loss on a low-carbohydrate diet is mostly water, not body fat?

Love Kris Carr's breakdown on sugar and her best, better and worst sugar chart

Freelee talks Type 2 Diabetes

(Picture from our first trip to Sardinia. I was eating low-carb before our trip and don't I look skeptical of my own home cooked pasta?)

I got beef with The Big Fat Surprise

On Sunday I came across a review of this new diet book called The Big Fat Surprise and immediately became engrossed by Nina Teicholz's arguments that butter, cheese and steak are part of a healthy diet. I was completely floored by her interviews and some of the excerpts from her book in a few different reviews. I know you might think that I'm biased against things like butter, cheese, and steak because I personally try to avoid them;  but my problem with the overall message behind The Big Fat Surprise is that it seems to mislead the public into believing that a t-bone steak topped with a nob of butter is a healthful food. It's not. The book is already a New York Times best seller and it's about to launch in the UK. I was in such a frenzy the other day over Teicholz's arguments that I knew it was something I had to share with you guys. So here are a few things I got beef with. 

On Saturated Fat and Cholesterol and Heart Disease

The DailyMail shared the following excerpt, 'The original hypothesis was that saturated fats raise your total cholesterol and cause heart attacks. This is not true. Saturated fats do cause total cholesterol to go up but your total cholesterol is not a good predictor of your heart attack risk.' 

First, there are two types of cholesterol (good & bad) and our bodies naturally produce both types, which is important for healthy function. Our bodies also produce all the cholesterol it needs and the only other way that cholesterol gets into your body is by eating things like dairy, meat, poultry, eggs and seafood. Vegetarian foods do not contain ANY cholesterol so you can't add cholesterol into your body through grains, legumes, veg, fruit, etc. If you consume too many foods that are high in cholesterol you put yourself at risk for developing high blood cholesterol, which puts you at risk for heart disease (AKA heart attack). This quote is misleading because saturated fats alone and total cholesterol may not be a predictor of heart attack risk, but eating a diet high in animal foods (which naturally contain saturated fats, even the lean kind) does put you at risk for developing heart disease.  

On the Opposition

In this interview with Paleo Magazine Conversations Teicholz says that there is a lot of evidence that suggests a high fat low carb diet is better for health and "if somebody were to show me contrary evidence to that, I would have to consider that. I think any of us would."

Okay, why hasn't she considered the work of Dr Mark Hyman, Dr. Dean Ornish, Dr. Neal Barnard, Charlotte Gerson, or Dr. Joel Fuhrman, to name a few, who have all proven that by limiting/removing high fatty animal foods from a diet improve diseases? Teicholz is promoting a diet high in saturated fats through animal products (butter, cheese, steak); however, there is a large body of evidence that suggests a diet high in these kinds of foods can contribute to heart disease, diabetes, cancer, stroke, and more. And when asked about Colin T Cambell's The China Study, a respected nutritional study whose findings contradict her own opinions, she tries to disqualify it. She argues that the study shows an association between animal foods and diseases like cancer and heart disease, but does not prove that animal foods cause diseases. I would argue that perhaps there isn't proof to suggest causation, but Americans are eating more animal proteins then ever before. Ever since the Atkins revolution, high protein diets are commonplace and yet we are getting sicker and fatter. Why? 

On Fiber

In the same interview, a viewer asked Nina about the importance of fiber in a diet and how a low carb diet leads to insufficient fiber. She basically said she supported Gary Taubes conclusion that "the science doesn't exist to show you need fiber from fruits, vegetables and grains to be healthy."

WOW... I almost fell out of my chair on this one. This statement is completely misleading, it mislead me! It reads as if she's suggesting that fiber isn't essential to butt health. There have been several studies on the affects of fiber on colon health, especially with regards to colon cancer, and the results have been mixed. There are several reasons for this, but one of the biggest problems is that these studies test fiber alone as oppose to whole fiber-rich foods like wholegrains, legumes, fruits and vegetables. Dr. Joel Fuhrman said it best here:

"It is not the fiber extracted from the plant package that has miraculous health properties. It is the entire plant package considered as a whole, containing nature's anti-cancer nutrients as well as being rich in fiber. High-fiber foods offer significant protection against both cancer (including colon cancer) and heart disease. I didn't say fiber; I said high-fiber foods. We can't just add a high-fiber candy bar or sprinkle a little Metamucil on our doughnut and french fries and expect to reap the benefits of eating high-fiber foods.".

In the end...

I think I'm going to have to buy this book. Like Nina, I too believe it's good to read what the opposition is saying even if I absolutely disagree. I completely understand if people are not willing to give up summer BBQ chicken or French brie, because it's hard. It was hard for me and I've been on this gradual journey towards vegetarianism since 2005, but it's not been without hurdles or regression. I was also raised in a Latin home where food is deeply rooted in tradition and that's hard to shake. However, there is compelling evidence out there that eating a high protein diet, especially in rich foods like steak, bacon, and cheese, is dangerous to health and omnivore Michael Pollan said it best, "eat food, not too much, mostly plants." 

Helpful links for this post:

Nina Teicholz's presentation @ TEDxEast

Just what killed Dr. Atkins?

Abolishing heart disease

The optimal diet for preventing and treating diabesity

How you can prevent and reverse heart disease

Is Agave Nectar Good for Diabetics?

A friend of mine just moved back to the US and she gifted me all kinds of goodies from her pantry including a large bottle of agave nectar. I was pretty excited to have this low glycemic sweetener and then I remembered reading an article about how agave nectar is touted as this great natural sugar sub for diabetics, but it's actually a highly refined sugar and not so healthy. So I decided to read up about it again and share what I found.

Is agave nectar highly processed?

Yes it is. According to this website, juice is pressed from the core of the agave plant and is then filtered to create a syrup. This syrup is run through a fine filtration to remove any solids and is then heated which breaks down the carbohydrates into sugars. The result is a filtered juice that is then concentrated to a syrup-like liquid, which is the amber honey-like substance we see in stores. 

Sounds complicated right? The process of creating agave nectar is far more complex than say the process of making coconut sugar. Coconut sugar is made from the sap of the coconut palm tree. The sap is boiled until the water has evaporated and you are left with coconut sugar. The most healthful foods are the ones that are minimally processed and the closer you eat a food in it's natural state the better. As you process foods it loses its nutrients and essentially damages it, which is why the filtration, the heating and the concentrating of agave nectar is not great.

What kind of sugar is agave nectar?

On the molecular level there are three kinds of sugar: fructose, glucose and sucrose (combo of fructose + glucose). This is important to understand because our body processes each kind of sugar differently and this has an affect on our health. Agave nectar is anywhere between 55-90% fructose and the balance glucose. Fructose is the kind of sugar found in fruits and vegetables and it's agave's high fructose content that gives it a low glycemic load. The glycemic index ranges from 0-100 and agave's glycemic index is 30 compared to white sugar, which is 65. This is agave's main selling point that it's low GI and therefore it's good for diabetics and those wanting a healthy alternative to sugar.

So what does this mean and why should I care?

Glucose can be digested and absorbed into any cell in the body, but fructose can only be digested by the liver. Fructose in fruits and veggies is good because you also have fiber, vitamins and minerals in the mix. However concentrated fructose on its own (like agave) can be damaging to the liver and too much can contribute to increase abdominal fat (pot belly & muffin top), increased fat in your liver (fatty liver disease), fat in the blood stream (leads to heart disease), insulin resistance (prediabetes) and all kinds of crazy stuff that's too complicated to go into but really interesting. 

Agave nectar is really high in fructose, as much as 90% and as a reference high-fructose corn syrup (HCFS) is only 45-55% fructose. Remember the war against HCFS? The stuff is dangerous because of the amount of fructose, the damage it has on our insides, the fact that it's highly refined and it's in everything. Do you see the connection between HCFS and agave nectar? 

What do I think?

It ain't good. Agave nectar may technically be low GI, but it's not a healthful food nor a healthy sweetener. And I don't mean to be dramatic, a little agave every now and again is not going to kill you. But would you really want to put that stuff in your gob now, knowing what you know?   

Healthful reads for this post:
The truth about agave

Have you heard about the book Fat Chance? The author Dr. Robert Lustig is an expert on how sugar is linked to obesity and diabetes in children. Watch his presentation on the Sugar: The Bitter Truth.

I told you how agave nectar is made, here's how HFCS is made.

Agave syrup is basically high-fructose corn syrup masquerading as a health food.

Agave nectar, the danger food.

Back to Basics: Diabetes & Carbs

"Diabetes is a carb issue," the diabetic nutritionist said. And although excess body fat does plays an influential role role in the development of Type 2 diabetes, I believe this is why I have high blood sugar. I love my carbs and maintaining a slim physique couldn't save me.

The past couple of weeks I've been indulging in foods that are diabetic no-nos and I'm starting to feel the affects. When my sugar is too high, I get moody, anxious, feel thirsty all the time and subsequently feel the need to wee all the time. These are all signs of high blood sugar (and what led to me to the doctors) and it's really annoying.

So I've been referring back to my diabetes notes, which I keep handy to remind me of the basics when I go off track. It's a combination of research, my own conclusions and a great session with a diabetic nutritionist. She gave me some helpful tips on eating carbohydrates for example she said I should aim for 15-30 grams of carbs per meal and there are four types of carbs: fruit, starches, milk & yogurt, and dessert. I wanted to share this because I find it really interesting and maybe you will too. 

Milk & Yogurt

This really surprised me because I thought dairy was low carb, but milk and yogurt are high in sugar. It's called lactose and one cup of milk has 12 grams of carbs and to put this into perspective, one teaspoon of table sugar has 4 grams of carbs. I never drank glasses of milk, but I used to guzzle lattes and sometimes I would drink 3-4 per day. Here's the thing, a small latte is made with a cup of milk and that's an additional 36 grams of sugar I didn't realize I was consuming.

A little pot of plain yogurt also has 12 grams of sugar, but flavored yogurt is way worse. A pot of Activia or Chobani fruit yogurt has at least 19-20 grams of sugar each and that's a lot of sugar in one go. The nutritionist did say the only exception to this yogurt=carbs rule was Greek yogurt. It's very high in protein which slows down the digestion of the sugars in the yogurt. A cup of Greek yogurt has 20-23 grams of protein, compared to natural yogurt which only has 9 grams of protein. It also tends to be lower in sugar, except for flavored Greek yogurt which has more sugar and less protein than the plain stuff.

So my take on this is that if I crave yogurt, I try to eat it before or after a workout because carbs are really important when working out and will amp up my fat burn. I'll also have it before I'm about to step out and run around and as a snack with flaxseeds or raw nuts to increase the fiber, fat and protein content. All of which will slow down the digestion of the sugars. Unfortunately, Rio doesn't sell real, plain Greek yogurt. All the Greek yogurt is sweetened and it's nutritional content resembles that of flavored natural yogurt.

Fruit

All fruits are a healthy part of a diabetic diet and anywhere between 2-4 servings is good. There are a lot of myths and misinterpreted nutrition on certain fruits, mainly tropical fruits like coconuts and watermelon. Coconuts are high in saturated fat, but it's natural occurring and it's chemical make-up is very different from saturated cheese fat. Coconut is not bad, it's fat won't make you fat, and in fact it is loaded with goodness. Tropical fruits like pineapple and watermelon get a bad rap because they are high GI, but truth is they have a low impact on blood sugar because they are rich with water and fiber.

So my take on this is it's sad when people avoid fruit on low-carb diets or certain types of fruits. The Western world is not suffering from obesity, heart disease and Type 2 diabetes because people binge on fruit. I mean just look at Banana Girl...not that I agree with this diet although I find it fascinating. I will admit it's easier to eat more fruit then vegetables throughout the day and so it's good to have a balance. Sometimes I mix fruit with seeds and nuts to balance out the sugar load or eat my fruits around my workout.

Starches

When I think of starches the usual suspects come to mind: bread, grains, potatoes, cereal and pasta. However, I learned that starchy vegetables are more than just potatoes and also include green peas, carrots, pumpkin and beets. They are rich with vitamins, minerals and fiber, but it's important to mix them up with non-starchy vegetables like leafy greens which I don't always do. Also cooking starchy vegetables breaks them down, making their sugars more easily digested and spiking blood sugar.

The diabetic nutritionist advised me to avoid cold cereals, especially my beloved granola. I mentioned how I was experimenting with gluten-free pasta and she said to absolutely avoid it. Gluten is a protein (not a carb) and gluten-free pasta has a high glycemic load because it's usually made with rice flour or corn flour. It also lacks fiber and protein, especially compared to wholegrain pasta, which is a double whammy for blood sugar.

So my take on this is I've given up my granola and gluten-free pasta, except for the occasional rice vermicelli. I'm trying to eat more non-starchy vegetables and getting more creative with them.

Dessert

This is an obvious one and needs no nutrition babble.

My take on this is know thyself. For the love of God I cannot control myself when it comes to desserts. My body and mind do not understand the word moderation and thus 15-30 grams just won't do. It's not always easy to avoid desserts, but I pretty much try. Always.

Healthy reads for this post:
Sugar Shockers
What are starchy vegetables?

What does insulin resistance mean?
This is sugar

In the Kitchen: Semidulce Banana Bread

 

Now y'all know I love a good puddin', but gotta keep my sweet tooth in check as of late. And although I may have to skip dessert, I don't have to give up sweets entirely. I've been having the inner most desire to explore the world of baking and one idea I've been toying with is a semi-sweet range. I'd really like to try recipes (and create my own) that use natural fruit sweeteners and more importantly cut the amount of overall sugar. My inspiration comes from this Wholefoods cooking course by Nicky Clinch that I recently signed up for. One of the key concepts to the class is to listen to our bodies and respond to our cravings the healthy way. And although you might feel like eating candy, something as simple as sweet butternut can satisfy our sugary cravings.

Ingredients:

2 cups of heritage flour

1/2 cup of ground nuts

1 teaspoon of baking soda

3/4 teaspoon of sea salt

2 teaspoon of cinnamon

2 ripe bananas

1/4 cup of coconut sugar

1/2 cup of olive oil

1 1/2 teaspoons of vanilla extract

1 cups of room temperature water

1 cup of chopped almonds

Hub mentioned one of his favorite baked goods is banana nut bread and it was the perfect tester for my semi-sweet approach. Preheat your oven to 350F/175C. I chose heritage flour as my base, but any wholewheat flour will do. I've been told by a pastry chef that white flour has more gluten than wholewheat flour and often "wholewheat" bread is a combination of the two flours. This recipe is 100% wholewheat with all the minerals, vitamins and proteins that come from wholegrain. The density, taste and texture needs a bit getting used too, but it's worth it. I like heritage's rustic nutty flavor and thought it would work well with bananas and nuts.

Mix the dry ingredients together apart from the cinnamon. Cinnamon is a medicinal magic spice that is naturally sweet without the 'ose and stabilizes blood glucose levels. So if you like things extra spicy, feel free to increase the quantity. Compared to other banana nut recipes, I used half the amount of sugar and used coconut sugar. It's made by drying the sap of the coconut blossom and that's it. If you can't find coconut sugar I would recommend a natural sugar like honey or maple syrup EXCEPT agave nectar. Agave nectar has been highly marketed as a natural and low GI sugar sub, but it's highly processed and has a neg impact on your body like high fructose corn syrup. In a separate mixing bowl combine the bananas, cinnamon, vanilla extract and olive oil and mix until smooth. Since this recipe uses a small amount of sugar, it's really important that your bananas are ripe and the skins on the verge of black. Then mix in your dry ingredients and nuts and gradually add the water. This recipe makes one large loaf, but I prefer using a smaller 1lb loaf tin and making two batches. Bake for 1 hour if you are using a large loaf tin or 35-40 minutes for a small tin.

A smaller tin makes for smaller portions and therefore less calories, which is important to me when it comes to sweets. The end result was a deliciously semidulce loaf that kept my sugar monster at bay and even Hub enjoyed it. We toasted slices with olive oil butter for dessert and I ate some at breakfast, combining it with proteins like scrambled eggs or with a dollop of plain Greek yogurt.

Inspired by Ina's Back to Basics, I decided to play around and tape my own little video. You can actually hear her in the background, haha. I feel a bit nervous, but I thought I'd share a little clip. It's funny how self-critical we can be of ourselves and this was a wonderful way to overcome my inhibitions.  

Some helpful reads for this recipe:

The Power of Cinnamon

The Skinny of Coconut Sugar 
Coconut Sugar & Diabetes 
5 Best & Worst Sweeteners

PreDiabetes and Me

This past February I was diagnosed as prediabetic, which is something that I never saw coming! Whilst researching on the subject, I've noticed that most websites are directed towards someone who is overweight, in their 50's and physically inactive. The first step in combating prediabetes/diabetes is to a) lose weight through diet and b) start exercising. I've found this frustrating because I don't need to lose weight; I'm 5'7 at 129lbs with a BMI of 20. I also exercise quite a lot, I get cranky when I don't sweat. So what have I been doing wrong?

Sometime last year I was experiencing a few of these symptoms and in January I decided to get checked out. I was surprised when my GP started probing me about diabetes in my family. Moi? They did a HbA1c test that measures your sugar levels over the past 2-3 months and a fasting glucose test that basically measures your glucose levels at a "resting state" without any food in the system. Both tests came back high. I initially was kind of worried, but assured myself that my high sugar state was a direct result of Thanksgiving, Christmas and my birthday. Denial, clearly.

The doctor decided to do a second round of tests a month later and I thought "right I'm gonna eat extra healthy between now and then." The tests came back with even higher readings than my first test. Damn! She said it boiled down to two things: genetics and diet. There is a history of diabetes in my family and I'm Latina, which means I'm prone to diabetes by default. Even if I adhere to a strict diabetic diet moving forward, I might develop Type 2 anyway. I met with a diabetic nurse and she gave me some great advice:

• I should start following a diabetic diet and everyone should really
• Carbs are good, but I need to monitor the kind I eat and how much I eat
• Starchy vegetables like potatoes and corn should be treated like pasta on my plate
• The Glycemic Index (GI) is a great guide to what carbs I should eat, limit, and avoid
  

Since then I've been reading so much about the subject, I've been drawing some interesting conclusions about my own lifestyle and some new facts:

• Carbs are essential to a diabetic diet and should be part of every meal, but I wasn't sure how much was too much. I found this on Diabetes and Mindful Eating and realized that my meals have never been balanced this way:
   

• Carbs should never be eaten alone and I do this all the time, especially at Breakfast and when snacking! Carbs cause your blood sugar levels to rise whereas fats and proteins have little to zero impact. So eating carbs with protein and fat will slow down the release of sugar into the blood. This is especially important if you want to eat a high GI carb as Livestrong explains. I love this snack idea by Wholefoods Market, the peanut butter (protein & good fat) helps counter balance the apple. Maybe leave out the chocolate chips.
  
  
  
  
  
• Dried fruits and fruit juice are not the same as raw fruit. The sugar content is so concentrated that a little bit goes a long way. I always find that I can't just snack on a tablespoon or two of cranberries. I want to have a good handful, which is really bad.
• Most fruits and vegetables are good and good for me so I don't need to worry too much. Potatoes, pumpkins, parsnips, watermelon (shocker, I know) and dates should be eaten with other food groups or once in a while.
• And you know how recently I've been a big fan of gluten-free? Although GF grains like pure oats and quinoa are great; the gluten-free snacks, pasta and flour that I've been eating have been bad. Most of these products are made with rice, tapioca and potato flours that are low fiber and high GI, which sends my sugar levels soaring. I found this article on Livestrong to be helpful.
• I don't have to give up chocolate and a few pieces of dark chocolate might be good for me. The best kind is extra dark like Green & Black's 85% and I love making a mocha with their sugar-free organic cocoa powder.
  
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I've come to the conclusion that although I like to eat healthy most of the time, my diet has never really been balanced and has been carb heavy. I've always had a major sweet tooth so that doesn't help. It's been three months now since my doctor's appointment and I am slowly adopting the diabetic lifestyle. It's definitely a work in progress and hard, especially because I'm such a big foodie and have a big appetite. Also, I've always thought that if I overindulged that a hard gym session would make things okay. But that's not the case and I have to change some of my habits. It's so important especially because Hub and I will want to have babies soon and I'm at a risk of developing gestational diabetes and possibly becoming Type 2 diabetic after pregnancy. We are slowly making small changes and I've signed up for a Wholefoods cooking course, which is great for prediabetes and diabetes. Wish me luck!

(Top photo is a banana cream pie that I had for breakfast once. Probably washed it down with a cup of hot cocoa :(  Oops!)