What’s in a Label? What You Need to Know to Make Healthy Food Choices

What’s black, white, and red all over? The nutrition label on a pack of Twizzlers!

Reading a nutrition label is a must-have skill in today’s world of ultra-processed and complex and plentiful additives. If you don’t know what you’re putting in your mouth, how do you manage your health? The label is something we see everyday, but it can be a confusing thing to understand. So in this blog, we’re going to dive into the basics of a nutrition label, and key things to watch out for.

To start, you should know that a nutrition label is based on a 2,000 calorie diet. Depending on your weight, health, age, exercise routine, and more, you may need to eat more or less than 2,000 calories for optimal health. This is a good thing to discuss with your doctor—be sure to give them the specifics of your lifestyle (activity level and exercise are especially important here) when talking about this. Allow me to digress: I personally don’t ‘count’ calories because I realized that I don’t overconsume calories when sticking to a whole foods diet: little/no processed foods and trans fats, some grains, lots of veggies, some fruits, healthy fats and ample protein. It’s hard to overeat broccoli!

As you look at the label, you’ll see different percentages. Based on a 2,000 calorie diet, these are the percentages of your recommended daily fat, cholesterol, sodium, carbs, proteins, and a few vitamins and minerals. Again, however, it’s important to note that this percentage may be slightly more or less based on your necessary intake.

Now, let’s dive into the diagram from the CDC below:

Starting at point 1: the serving size. This outlines how much of the food the nutrition label accounts for. Oftentimes, this is also the “recommended” portion of the food, but we’ll discuss more on why that’s not always the best route.

For example, let’s say this nutrition label is for granola. The serving size is for ⅔ of a cup of granola, which contains 230 calories, 8 grams of fat, etc. per this label.

At point 2, we see the number of servings per container. In this example, there are 8 servings of granola, and each serving is ⅔ of a cup.

It’s helpful to know: 1) how much is in the package, and 2) what it might mean if you eat more than a single serving.

For instance, let’s say you were munching on the granola while watching some Netflix. You realized you’ve eaten half the bag. Since the bag has 8 servings, half of that is 4. To figure out how many calories are in 4 servings (half the bag), you would multiply 230 times 4, to find that you ate 920 calories.

This math can be especially helpful if you find yourself in binge eating habits—even with ‘allegedly’ healthy foods like granola. Most things in very large quantities lose positive health effects, so knowing the serving size can put that in perspective.

Next, we have point 3: this is about the total carbohydrates in a single serving of the food. It breaks this down further into the amount of fiber, sugar, and added sugars.

First: fiber. A high-fiber content in a food is a good thing. Getting ample fiber in your diet is one of the best things you can do for your health! Here we see that the granola has 4 grams of fiber, which is not too bad. However, we also see that there’s a good chunk of sugar in the granola, too. Let’s break this down.

Total sugar is, understandably, the total amount of sugar in the food. Interestingly, the CDC has not made any official recommendation for the amount of sugar to have each day. Generally, it is good to keep your sugar consumption low, especially if you struggle with diabetes or are pre-diabetic.

However, recently the CDC added a new line to the nutrition label: added sugar. This refers to sugars which have been added through processing, sweeteners, syrups, or juice concentrates. They are not naturally-occurring sugars that might be found in fruits and other whole foods.

For diabetes prevention, you want to keep your consumption of added sugars low. If you see a high amount of added sugar (more than 5-8 grams), that is a good food to avoid or limit your consumption! 

Now, let’s go back to our granola label. We see that there are 12 grams of sugar, in total; however, 10 grams of that are added sugars. For granola—a food we often think of as healthy—that’s actually a lot of sugar in just one serving. The general guidelines for ADDED sugars is a maximum of 50 grams a day—which is still 12 teaspoons of sugar! Digress #2: If you are a non-diabetic, very active and otherwise healthy, that may work but I would opt for much less added sugar. As a pre-diabetic, my goal for added sugar is ZERO, because any time I have a meal out, I know that I’ll have more than enough added sugar. So, when cooking at home, I stay away from any added sugar and use monk fruit, allulose or stevia instead. One serving of granola takes you to the maximum allotment—and that’s for only 2/3 of a cup! You can consider eating less than the recommended amount—potentially only ⅓ of a cup of granola—OR skip the granola altogether and grab some nuts and fresh fruit instead. 

If you struggle with blood sugar levels, understanding the amount of ADDED sugars is a must in determining whether you should eat it or put it back!

Point 4 of the label—look for the fiber and vitamin/minerals breakdown as that indicates the nutritious components of the food. The level of protein is also important—if you are an active person, you should aim for at least 0.8 grams of protein per kilogram of body weight.  That means that a 165 pound adult should consume at least 60 grams of protein daily. But, if you’re active, you will need more. I started lifting weights three times a week so I upped my protein to about 1 gram/kilogram to build muscle.

Back to the granola example, we see that the granola has a decent amount of iron and fiber – which is good. BUT, it is high in sugar. Digress #3: I personally haven’t found ANY granola that will not make my blood sugar skyrocket so I generally avoid it.

Finally, point 5: the areas you generally want to look out for and avoid in high quantities.

Right below the calories, we see the total fat. First reminder: fat is not bad! For more information on the types of fats that are healthy and those you want to limit, click here for one of our recent blog posts on fats.

In particular, you’ll see that point 5 touches on the amount of saturated fats, which are a type of fat you want to limit. They aren’t inherently bad, but the research on saturated fat’s effects on health are mixed, especially when combined with carbs and sugars.  

Additionally, point 5 touches on added sugars, as well as the number of calories. A high-calorie food isn’t inherently bad; however, if a food is high in calories, high in saturated and trans fats, and has a number of added sugars, that’s a clear sign that you should avoid it!

Next time you head to the grocery store, check out the nutrition label on your foods. It can be shocking the amount of sugar in some foods you thought were “healthy.” Equipping yourself with nutrition label know-how is one of the first steps to managing your blood sugar and chronic disease, as well as improving your overall health and energy through diet!

The Truth about Fat: Less is NOT More

Diet culture has cycled through what feels like hundreds of trends:

“Go keto and lose 10 lbs in a month!”

“Only eat raw, never cooked veggies for optimal health!”

And even the wild, “Eat only Special K to fit into your old jeans again!”

One diet trend has stood the test of time, however: Aim to have a low-fat diet. The idea that all fats are bad is pervasive—many of us have been taught from a young age that fat is unhealthy and we should avoid it at all costs. And that fat makes you FAT! But is that really the case?

Today we’re breaking down the facts behind the war on fat that has been raging for decades. We’ll outline which fats to avoid and which to prioritize for optimal health.

But first… Why do people say fat is bad or unhealthy?

Some fat is unhealthy, but if we take a peek into history, we see where the full-fledged smear campaign on fat began.

Scientists began researching nutrition more intensely following World War II. In initial studies, they found a link between heart disease and foods heavy in saturated fats (red meat, for example). In the ensuing decades, this led to physicians recommending that people limit the amount of fat they ingest. When the national food guidelines were developed in the 70s and 80s (think: the precursor of the ‘My Plate’ you or your kids might have been taught in school), the takeaway message for many was to avoid fat. People weren’t well educated on the difference between saturated and unsaturated fats, so the recommendation to avoid specifically saturated fat was heard by many that “fat is bad.”

Let’s clear one thing up first: What is the difference between good fat and bad fat?

First, I encourage you to drop language like “good” and “bad” from any of your food vocabulary. Most foods can be “bad” in too high of a quantity; for example, if you eat seven mangos in a day, your blood sugar will not thank you. On the other hand, even “bad” foods in small amounts can be a net positive. For instance, allowing yourself a cupcake (or—gasp—two!) at your child’s birthday party without any guilt will likely help you feel more present and less stressed about whether or not you should eat the cupcake. Enjoy yourself and allow yourself to enjoy foods in moderation, too!


Saturated vs Unsaturated Fats

Now, when we consider fat, you should know there are two main types of fat: saturated and unsaturated fat. Saturated fats, at the molecular level, have all of their carbon atoms “saturated” with hydrogens. This basically means they form a neat linear molecule. Saturated fats, because of their structure, can easily build up and “stack” on top of one another.

Unsaturated fats have one to a few of their carbons “unsaturated” with hydrogens. This gives unsaturated fats kinks wherever the carbons aren’t fully saturated with hydrogens, which in turn makes it hard for them to build up and “stack” atop one another.

Both of these fats occur naturally, and to an extent, both should be present in your diet. Because unsaturated fats don’t build up as readily as saturated fats, these are generally healthier fats that give more benefits to your body.

Remember: fats (also called lipids) are one of the four main molecules that make up your entire body, in addition to carbohydrates, DNA, and proteins. You need fats in your diet to help your body with its daily processes, insulation, repair, energy storage, and more! Fats are a vital part of your diet. You need fat for good health.

So, what kinds of fats (and foods) should I focus on?

Fats to include: Unsaturated fats are found in fatty fish, avocados, olive oil, nuts, seeds, and a variety of other natural, non-processed foods. These fats are the most nourishing for the body. Adequate consumption of unsaturated fats leads to improved health!

Fats to have in moderation: Saturated fats occur naturally in red meat, eggs, dairy, coconut and palm oil. The studies on saturated fats are mixed. In high levels, they are believed to contribute to heart disease. Limiting their consumption leads to better health outcomes, but you do not need to cut them out all together. They naturally occur in a variety of foods!

Fats to avoid: Trans fats in processed and fried foods are where we see the worst health effects. Avoiding highly processed foods, fast food, and fried food will help you steer clear of these genuinely unhealthy fats.

Back to our discussion about diet culture though—have you ever opted for low-fat or fat-free options at the grocery store, thinking that was the healthier choice?

Now that we’ve covered that many fats are healthy, I encourage you to think twice before choosing low-fat or fat-free options. Fat packs flavor in foods, so when fat is removed, it’s often replaced with a form of sugar… and a lot of it! Reduced fat options generally are more unhealthy than the normal fat option because of their high sugar levels, so read labels carefully when you’re grocery shopping!

All in all, there are some fats that can boost your health, while others will harm it. Prioritize unsaturated fats, avoid trans fats and processed foods, and enjoy saturated fats in moderation. End the war on fats and include healthy fats in your diet for optimal nutrition!

Breaking the Binge Eating Cycle: Darn it – It’s your hormones

Binge eating plagues a lot of us. The post-meal or late night snack raids of Domino’s pizza, a box of Oreo’s, or a pint (or two) of Jenni’s ice cream has become a secret, shame-ridden ritual for many people, especially in places like the US where heavily processed food is more common and readily available.

For some people, it really is a harmless, occasional late night snack. For others, however, these binge eating habits can snowball into a collection of disorders colloquially referred to as binge, compulsive, or emotional eating, but may formally fall under Binge Eating Disorder.

But what’s behind this desire to binge? Why do 3M Americans struggle with what’s called Binge Eating Disorder (BED)?

The underlying factors causing BED are many and varied, and in this series, we’re focusing on two of them: hormonal imbalances and emotions. Today, we’re diving into the hormones that drive binge eating and how you can bring them back into balance.


Which hormones affect binge eating?

Hormones are chemical messengers that move throughout our body, signaling from the brain to various organs what needs to happen, and vice versa. When hormones are out of balance, it’s like they’re sending the wrong messages—eating when not hungry, eating past full, etc.

Dr. Mark Hyman termed the “four hormones of the apocalypse” which contribute to the desire to binge eat. They’re listed below with their various effects:


The body manufactures insulin to process any form of sugar (glucose, sucrose, fructose) that you ingest. When you eat a sugary meal—pancakes with syrup for breakfast, for instance—your insulin will spike (a “sugar rush”), but then crash. That crash makes you hungry for food, even if you just finished a big (sugary) meal.


Leptin is a hormone that signals to your brain when you’re done eating and are satiated. But ingesting high amounts of sugary, processed foods and carbs leads to leptin working less effectively. So even if leptin tells the brain “Hey, I’m full!”, a high-sugar diet makes the brain effectively ignore those messages from leptin. Hence, this leads to more eating without any brakes to control it.


Ghrelin is what tells the brain when we’re hungry and ready to munch. It’s produced in the stomach and highly affected by sleep. Ghrelin imbalances lead to a constant feeling of appetite, even if your body doesn’t actually need food.


Peptide YY
Similar to Leptin, Peptide YY is another hormone which signals that you’re full. If it’s not produced enough or if its messages aren’t received by the brain, then we will likely overeat and constantly snack.


BONUS: Cortisol
We might have mentioned four horsemen earlier, but really, there are five. Cortisol is the hormone that’s produced under stressful conditions to help our body escape stress. The effects of cortisol on the body require more energy, which leads to more hunger and higher blood sugar levels. In part 2 of this series, we’ll talk more about the importance of cortisol in emotional regulation!


These hormones are all here to work for us, not against us. It’s just a matter of getting them back in balance so they can send their messages effectively.


How can I balance my hormones to curb binge eating?

Get enough sleep
Sleep is one of the BIGGEST factors affecting appetite. With decreased sleep, ghrelin production goes up! In other words, your brain is getting signals that your appetite is higher, even if your energetic need for calories hasn’t changed. Unfortunately, peptide YY production also goes down under sleep-deprived conditions, meaning you’re not getting the right signals to stop eating.

Aim for 7-9 hours of sleep per night, and notice how your appetite changes with adequate sleep!


Eat regularly
The intermittent fasting trend has some people skipping meals and eating within a small window, but the key is eating balanced meals regardless of your eating window to maintain your blood sugar. As a pre-diabetic, I do not do well on intermittent fasting beyond a 14-hour period (if I finish dinner by 7pm, I usually have to eat breakfast around 9am the next day) but this varies widely by individual. I have family members that easily fast for 18 hours and do not even realize it.

If you skip breakfast and feel tired and weak, then make it a goal to start eating a protein-full breakfast each morning. This will make it less likely for your appetite to spike late at night, and will keep your blood sugar steady.


Balance your meals

When you eat, ensure that you’re eating enough fiber, protein and healthy fats (you can read more about which fats to use in our blog post here). The combination of fiber (from veggies and complex carbs like beans), protein and healthy fat keeps your blood sugar steady.

Similarly, avoid highly processed, sugary foods, especially drinks! Everything in moderation of course—don’t feel like you have to cut out every bit of sugar from your life. Make an effort to decrease your sugar intake, however, as it can become addictive and fuel hormonal imbalances. Starting by cutting out any sugary sodas or coffees can help get your hormones and blood sugar back on track.


Regulate your stress
The stress-hormone cortisol often has a multiplier effect on worsening other parts of your physical health, including appetite and weight. If you find yourself eating when you’re stressed, consider adding more mindfulness into your habits with food. This means asking yourself things like: “Am I actually hungry? What do I feel in my body right now? Why do I want to eat this right now?”

Following that mindfulness moment, see if there’s another stress-reducing action you can take: a few minutes of deep breathing, a short walk, a conversation with a friend. Weave stress-relieving techniques into your daily schedule, too, to decrease your overall stress and better regulate your hormones! Check out our article on stress management here for more research-backed ways you can decrease stress.


Consider supplements
Some supplements can help you balance your hormones and blood sugar as well. Two in particular—Omega-3 fats and Vitamin D—can be especially helpful.

Omega-3 fats, typically found in fish oil supplements, can help fight insulin resistance and decrease erratic appetites. Here’s a high-dose omega 3 supplement that’s been third-party tested:

Vitamin D is another supplement that can work wonders for your health. It regulates hormones and balances insulin. If you find your stress weighing on your mental health, too, Vitamin D is often recommended to increase overall mood.  

Medium dose (2000 IU):

High dose (5000 IU):

Binge eating can feel defeating and shame-ridden, but when you realize that your body and hormones are driving you to overconsume, some of that guilt can be mitigated as you’ll realize it’s not just an issue of willpower. Use these tips to start balancing your hormones, and check back on another post on how to manage the emotional components of overeating!

Nature’s Brilliance — Food as Medicine

How 6 Natural Foods Have Impacted Modern Medicine

“Let food be thy medicine and medicine be thy food” is attributed to Hippocrates and although he did not see food and medicine as the same, it’s indicated from his writings that diet and lifestyle are central to health. 

But ancient cultures have used food as medicine for centuries, dating all the way back to the Egyptians who used various plants to treat everything from animal bites to mental health issues. Similarly, Chinese Herbalism and Indian Ayurvedic medicine are rooted in eating different foods to manage or cure different illnesses.

Pharmaceutical companies took notes from these ancient cultures and developed new drugs from the active compounds found on land and sea. My PhD thesis was on the synthesis of an anti-cancer compound that was extracted from natural plants – how cool is that?

This blog will highlight the wonders of nature – I’ll cover six foods and how they have impacted modern-day drugs.


An Apple a Day Keeps the Doctor Away

Whether it’s a green Granny Smith or a shiny Honeycrisp, apples have been integral to the research on drugs to balance blood sugar levels.

Apples have always been known to be great for managing blood sugar due to their fiber content, but a newly discovered compound in apples has actually led to the development of a new diabetes drug.

Discovered in the 2010s, the active compound in apples is phlorizin. The compound is found in unripe apples as well as apple tree bark, and it’s now used in drugs to help balance blood glucose levels in people living with diabetes.


Yam’s Medicinal Qualities

Yams are known for being sweet potato’s less popular cousin who gets to shine on holidays like Thanksgiving and Christmas. But did you know a compound in yams, specifically Mexican yams, has provided a multitude of medicinal benefits?

In the 1930s, researchers found the compound diosgenin in Mexican yams. Diosgenin was first used in the advent of birth control pills in the 1960s. In the years to follow, developers found that the compound was also effective to decrease inflammation for people with arthritis and dermatitis.

The Mexican yam derivative, diosgenin, is still used in drugs today, though it is more likely to be made in a laboratory than extracted from yams themselves. The holidays remain a yam’s time to shine!


Willow Bark’s Medicinal Qualities

Willow bark may be less commonly seen in day-to-day life, but if you have a willow tree in your yard, you may encounter it regularly!

In the 1820s, salicin was discovered in the bark of several varieties of willow trees. Since then, its uses have blossomed, providing anti-inflammatory as well as pain relieving effects. Its derivative, salicylic acid, is commonly used in the treatment of acne.

Salicin was also the original source of aspirin, one of the most commonly used pain relieving agents today.


Barley’s Medicinal Qualities

Barley is a grain that serves as a base to many foods: cereals, bread, beer, whiskey and more. Barley is a good source of carbohydrates and energy (and a buzz when in alcohol form), and has also opened doors for researchers to develop new drugs to assist with dental surgery.

Within Barley is a compound called gramine, which scientists found in the 1930s. Research on gramine led to the discovery of isogramine, which was then used to design lidocaine.

If you’ve ever gotten a tooth pulled, the dentist likely used lidocaine. We have barley to thank that a trip to the dentist can be (relatively) painless!


Peppermint’s Medicinal Qualities

Anyone have any gum? Well, a stick of gum likely doesn’t include peppermint’s active compound, though it takes on the minty flavor.

Peppermint is one of the longest used herbs for its medicinal qualities. Ancient cultures and today’s pharmaceutical companies alike have used peppermint to decrease joint pain, soothe itching on the skin, and manage hives (specifically hives connected to a condition called urticaria).

The compound in peppermint resulting in all of these health benefits is menthol, which is more of a household name as far as drug compounds go. Menthol directly sourced from peppermint is still in use today! BenGay is a commonly used topical pain reliever that uses menthol for pain relief.


Chili Pepper’s Medicinal Qualities

Chili peppers add more than a little (or a lot) of spice to your food. They’ve also made leaps and bounds in various pain relief medicines!

In the 1870s, scientists discovered the compound capsaicin in chili peppers. This is actually the same compound that makes your mouth burn when you eat something spicy!

In the medicinal context, however, capsaicin has been used in topical creams to relieve pain, especially for people suffering from osteo-arthritis and nerve pain from the shingles.

“Nature is so smart it put the medicine inside the food”  

Nature has created a plethora of fruits, herbs, and veggies that have been used to support health for centuries, in ways beyond providing basic nutrition. The best part? This is only the tip of the iceberg.

Researchers are currently exploring how herbal remedies, traditional medicines, and other compounds in everyday foods can open the doors to life-changing medicines. If you want to dive deeper into how food is used as medicine, check out the BBC article linked here for more information!Please note: this information is shared out of interest and not as a replacement for current medical treatment or as any medical advice. If you have any of the conditions mentioned in this article, please consult your doctor for medical advice.

Optimizing Sleep with Diabetes

If you are like a third of American adults, you are probably not getting enough sleep or quality sleep. When I was younger, I used to envy those who thrived on five hours of sleep (or claimed they did) but now, I wish I could sleep more so I can feel more vibrant during the day. If you have diabetes, proper rest is critical so in this blog, I’ll share evidence and tips on the importance of sleep in diabetes management.

Did you know that lack of sleep (less than seven hours per night) can have the following negative impacts:

  • Make you hungrier and more likely to reach for caloric foods that are high in sugar, fat and carbs. I remember the desperately needed pizza runs during college while studying/cramming through the night – which led to the “freshman 15”. Lack of sleep decreases hormones promoting satiety and/or increases hormones promoting hunger so you get a double whammy of eating more and not being satisfied.
  • Studies have shown the impact of sleep deprivation on Increased insulin resistance, thus raising your risk level for diabetes and making it harder to lose weight.
  • Sleep deprivation can Impair mood, performance and cognitive function. I am almost always in a funky mood after a poor night’s sleep so for me, lack of sleep is a depressant.

This study found the correlation between sleep disturbance leading to diabetes risk – and having diabetes can affect your ability to sleep for the following reasons:

  • The need for frequent urination caused by high blood sugar levels.
  • If your blood sugar is low, symptoms like dizziness and sweating can impact your sleep.
  • You may have obstructive sleep apnea (OSA) which is a common sleep disorder in people with diabetes. This is a condition where your breathing repeatedly stops and starts throughout the night which leads to poor sleep quality. This study showed that OSA patients are more likely to develop Type 2 diabetes while more than half of Type 2 diabetes patients suffer from OSA. If you don’t feel rested after sleep, you may want to discuss with your doctor about taking a sleep test. The therapeutic use of a continuous positive airway pressure (CPAP) machine to help you breathe without interruption can have a tremendous impact on your sleep quality.
  • You may be suffering from insomnia which is associated with poor glycemic control as shown in this study.
  • You may have restless leg syndrome (RLS) where you have a constant need to move your legs which is particularly common at night which in turn makes it hard to fall/stay asleep. This study showed that blood glucose and HbA1c were significant predictors of RLS in patients with diabetes.
Ways to optimize sleep
  • Make sure you are adhering to a healthy diet that will keep your glucose levels stable throughout the night. Finish eating at least three hours before bedtime and avoid large meals late in the evening to minimize indigestion and higher blood sugar levels during sleep.
  • Avoid drinking alcohol within three hours of bedtime – it not only raises blood sugar levels but will keep you from falling into the deep sleep your body needs as indicated in this study.
  • If you are a coffee drinker, switch to decaf or herbal tea after lunch so any long-lasting effect of the caffeine doesn’t keep you up at night. I have no trouble metabolizing caffeine but noticed that it raises my glucose levels a bit so I stick to just one cup-a-joe to start my day.
  • Avoid nicotine – it’s not only a stimulant but chronic use has been shown to significantly impact sleep.
  • If you are a napper, have it early in the afternoon and keep it to under 30 minutes. Long naps can disrupt your sleep cycle and make it harder to fall asleep at bedtime.
  • Log in regular exercise (30 minutes a day) as it will improve your sleep but get it done at least three hours before bedtime so you don’t get a second wind from the exercise high.
  • Aim to always sleep in the dark as even the tiniest amount of artificial light can disrupt your circadian rhythm (your sleep and wake cycle) and production of melatonin (hormone that is produced by your body at night to promote deep sleep) as shown in this study. You can wear an eye mask or use blackout curtains to shut out any residual light.
  • Keep your room temperature cool (lower than 72 degrees). When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. The cool environment is conducive to sleep as it mimics your body’s sleeping temperature.
  • Turn off the TV at least an hour before bed. The blue light from the device and the stimulation will make it harder for your body to relax and fall into sleep. If you’re like me and need your Netflix to de-stress after a long day, try blue light blocking glasses and/or a blue light filter. Here are some to try:

Blue Light Blocking Glasses

Blue Light Filter Screen Protector

  • If you find it hard to calm your mind from all the activities of the day, how about trying a guided meditation before bed? One to try is the Zen Garden Sleep Meditation available on the Apple Podcast channel which can be downloaded to your iPhone/iPad. I like this option as it allows me to listen to it on airplane mode with no WiFi or cell signals near me to disturb my sleep.

Sweet dreams!

Managing Mood with Diabetes

Managing diabetes is no easy task – it requires making concerted changes to your daily routine including diet (what to eat and avoid), exercising and moving more and eliminating bad habits (smoking, excess alcohol and disruptive sleep). These changes can be mentally draining and one of the reasons why people living with diabetes (Type 1 or 2) are at increased risk for anxiety, stress and depression.

So in this blog, I’ll share some evidence-based self-care tips to keep your spirits up while managing diabetes.


Essential oils have been widely used for centuries for managing stress, anxiety and depression and are effective due to their ability to access the area of the brain that impacts mood. Research indicates that smells are first processed by the olfactory bulb in the nose which has direct connections to the areas of the brain that are associated with emotion and memory (the amygdala and hippocampus). Also, this study demonstrated the efficacy of lavender oil on sleep quality, mood status and quality of life for participants with Type 2 diabetes. 

You can use a diffuser (they are widely available with many inexpensive options) with water and several drops of lavender oil. Here are some to try:


Lavender essential oil:

Here are my top 10 essential oils for stress and anxiety.  https://community.wholistics.health/top-10-essential-oils-for-stress-and-anxiety/


Consistent exercise is not only a cornerstone of diabetes management but physical and mental health are inextricably linked as each has an impact on the other. According to this study, 12 weeks of aerobic exercise training had significant effects on mental health, self-esteem, anxiety and insomnia of Type 2 diabetic patients. So it’s important to get moving – go for a vigorous walk, hike or find a team sport that you like to engage in. You need about 150 minutes of exercise a week so aim for 30 minutes 5-6 times a week.


Meditation is the practice of focusing one’s mind for a period of time and being in the present moment. This is often done in silence but can include bells, chanting and music. There are many different forms of meditation (guided, transcendental, mindfulness, etc.) which I won’t go into here – what’s notable is that meditation has been clinically linked to improvements in psychological health which, in turn, affects physical health. This study showed that meditation can impact stress reduction, blood sugar control and blood pressure in diabetic patients and advocates meditation strategies as part of the lifestyle modification to improve patient wellbeing.  

How about this 20-minute guided meditation to reduce anxiety and stress:


Are you aware that music therapy has been shown to improve outcomes in diabetes patients? In this study, music-assisted relaxation and music therapy showed significant changes in systolic blood pressure, and anxiety and stress levels in both Type 1 and 2 diabetic patients. Here are some beautiful relaxing tunes to bring you inner calm and joy:


Having a regular routine to get your day off to a good start each morning can help you make the necessary changes and create healthy habits to manage diabetes. Studies have shown the importance of a routine to gradually incorporate lifestyle changes that will be sustainable for the long-term.  Routines can actually help you better manage stress and anxiety as this study found.

So, focus on things that you can control and make a list of things you typically do in a day. Include the tasks that are needed to support your health like exercise, prepping for meals, and shopping for groceries, and make it a priority on your list. Then experiment with the times of the day that make you most compliant (for example, I am 99% more likely to stick with an exercise regimen if I work out in the morning) and plan these activities around these times. Last but not least, a well-established routine takes time so give yourself some grace if you don’t complete all the key tasks each day. There’s always tomorrow…


Yoga is a physical, mental and spiritual ancient Indian practice which is designed to promote physical and mental well-being. The well-established benefits of yoga practice are accelerating its growth and it has now become mainstream. This study showed the benefits of yoga practice in improving the stress response by our sympathetic nervous system (which controls our fight or flight behavior).

Yoga is also effective in improving physiological markers of health with this study showing the impact of a yoga protocol on total cholesterol, LDL and triglycerides reduction in Type 2 diabetic participants. What’s not to like about yoga? If you are like me and don’t have much patience, start with a short practice and build up from there. How about this 10 minute yoga to try:

It’s important to talk to your healthcare provider if you are struggling with mental health issues so that appropriate care options can be discussed. Remember that you are in charge of your life so speak up and ask for help.

Best Exercises for Diabetes & Pre-Diabetes

If you have diabetes or pre-diabetes, you’ve probably heard from your physician about the importance of a good diet and regular exercise. Consistent body movement (which goes beyond walking to the fridge) will help boost energy, better manage blood sugar levels, reduce insulin needs, manage stress, improve your mood and promote better sleep. If you’re like me and have glucose management issues, the temptation to sit on the couch after a long day is often overcome by my uplifted mood and energy level after a brisk walk or workout.

So here are some of the best exercises to engage in.

Aerobic dance

Dancing not only provides a physical workout but boosts your memory with the mental work required to remember steps and sequences. Have you tried Zumba? It’s a form of dance that’s a fun way to increase physical activity, lower blood sugar and reduce stress. In this study, a 16-week Zumba dance class program improved markers of health and fitness in Type 2 diabetic or overweight women. Here’s a beginner 20-minute Zumba workout to try: 


Did you know that diabetes is a predictor for osteoarthritis? In this study, the findings showed a strong correlation between Type 2 diabetes and development of severe osteoarthritis. Another common risk with diabetes is diabetic neuropathy which damages nerves causing joint pain. So for those with joint pain, choosing low impact exercise like cycling can help you get the movement without straining your joints. If you have a bike and a decent path around the neighborhood, this is a fun exercise to enjoy with a partner. I prefer to ride on flat roads and gradually increase the length of time on the bike but if you’re up for the challenge, try a hill or two! Here are 10 popular bike trails in North Carolina: https://www.visitnc.com/story/hVVj/popular-north-carolina-bike-trails-cycling-routes    


Pilates is a form of exercise that is performed on a mat (or equipment) to promote muscular strength, stability, endurance and low-impact flexibility. According to this study, 12 weeks of Pilates training improved glycemic control in older women with Type 2 diabetes. The beauty of Pilates is that you don’t need any fancy equipment to get the benefits and you can do this at home in the comfort of your living room. Here’s a 25-minute beginner workout to try:


This is one of the most joint-friendly activities with maximum aerobic benefit as it works your heart, lungs and muscle without putting pressure on your joints. This study demonstrated the reduction in HbA1c levels in patients with Type 2 diabetes after 8-12 weeks of aquatic exercise. So whether it’s freestyle, backstroke, breast stroke, water aerobics or jogging in place, find a pool nearby and jump in!

Tai Chi

This centuries-old Chinese martial art utilizes slow, flowing exercises with movement, meditation and rhythmic breathing. This analysis of 14 research studies showed that Tai Chi can effectively reduce blood glucose and HbA1c markers in Type 2 patients with diabetes. New to Tai Chi? How about this 15-minute sunrise Tai Chi (or whenever you are up) to start your day?


You may have heard that being sedentary is as bad as smoking for your health. One of my favorite activities is walking as it can be done just about anywhere and the only equipment required is a good pair of sneakers. In this analysis of 81 studies, there was a strong correlation between physical activity and decreased risk of Type 2 diabetes. All subtypes of physical activity were beneficial whether it was vigorous or low intensity. The Standards of Medical Care of Diabetes recommends 150 minutes of aerobic exercise per week. So aim for 30 minutes of brisk walking 5-6 times per week and bring a pet or a friend along for company. If you are walking on the treadmill, find a good Netflix show to indulge in – I’ve often walked over an hour on the treadmill because I was so engrossed in the show that I didn’t realize how time had passed!


Resistance training and other strengthening exercises help build muscle mass but also increase the number of calories burned. According to this study, 10 weeks of resistance training has shown to increase resting metabolic rate and reduce visceral fat, resting blood pressure and HbA1c. Don’t have weights at home or have a desire to venture out to the gym?  No problem – resistance bands are also effective in improving glycemic control according to this study. I have a set of these at home – they come in a set and are easy to carry when traveling.


Yoga is one of the perfect exercises for diabetes. It incorporates fluid body movements to build flexibility, strength and balance while lowering stress and improving mental function. This study demonstrated the feasibility of yoga as a complementary therapy with significant reductions in HbA1c and improved blood glucose and psychosocial factors in patients with Type 2. You don’t have to pay for a class or join a gym to enjoy yoga as there are a plethora of free options. Here is one of my favorite channels:

Mastering Diabetes Naturally

I have been listening to the Food Matters Total Wellness Summit online and one of the interviews was with the two authors of the New York Times bestselling book Mastering Diabetes. Cyrus Khambatta and Robby Barbaro have degrees in nutritional biochemistry and public health (respectively) and are both Type 1 diabetics with firsthand experience on the nutrition protocol they researched and found to be optimal for reversing insulin resistance.

Based on their research, the authors promote a primarily plant-based diet with emphasis on whole foods with nominal good fats.

Here are the highlights:

  • Key contributing factors for diabetes in the western world, especially for Type 2 diabetes:
    • There is a lot of misinformation and also too much information that is conflicting which breeds apathy for the consumer and lack of motivation to make changes. It’s important to note that both forms of diabetes (Type 1 or 2) are unified by insulin resistance.
    • The American living environment is not set up for success – we have too many options at restaurants and easy access to unhealthy fast food. The bulk of grocery stores are dominated by packaged and processed foods and this has become the norm for the American public. That is why heart disease, diabetes and cancer are growing exponentially. Also, healthy food requires HARD work and it’s much easier for us to grab fast, processed junk food.
    • Food matters and is the biggest problem as we are so far away from the norm of what a healthy diet should be.
  • The authors found, when conducting research on how to create and reverse insulin resistance in rats, they needed to be fed a high saturated diet. It was not sugar (glucose, fructose, sucrose) but fat, particularly saturated fat. This really surprised me as I’ve always thought that sugar was the culprit in diabetes. And here’s why…

  • When dietary fat gets eaten, the triglycerides (the fat molecule) is broken down by enzymes secreted by the liver or pancreas to liberate fatty acids. These fatty acids get absorbed by the small intestine and then go into the blood into particles called chylomicrons. These chylomicron particles deliver dietary lipids to adipose tissues which is the enzymatically and mechanically safe place to store the fat where it can be used after days, weeks, or months.  However, with higher and more regular amounts of fat eaten in the standard western diet, there is no more room in the adipose tissue to store the fat so it pushes it to the liver and muscle for storage. The muscle and liver are designed only to store small amounts of fat and oxidize the fat when needed. Eating too much saturated fat overwhelms the cells in the liver and muscle tissue so as a protective mechanism, they respond by blocking the fat, glucose and amino acids that are coming in. And this is where insulin resistance starts.

  • Insulin is the master anabolic hormone which means it assists in the body’s building process. When insulin is present, it sends the signal to replicate and take up energy from the blood. If you slow down the effectiveness of insulin, you will also slow down the rate at which the fuel gets into the tissues. This slowdown or blocking of insulin is a self-protective mechanism set up by the liver and muscle to deal with the excess fat that is in the body. So, as soon as the insulin resistance mechanism is initiated inside the liver and muscle, it makes it hard for carbohydrates to be utilized as a fuel. For example, if you eat a ketogenic, high fat, low carb diet and then have a banana, the muscle and liver will reject the glucose from the banana as it is still working on oxidizing the fats it has stored. As a result of this, glucose from the banana cannot exit the blood easily and accumulates in higher concentrations. So, for an insulin resistance person on a classic high fat diet (Atkins, keto, Paleo), it’s not abnormal for their glucose reading to shoot up past 200 upon eating a banana. The banana is labeled as the culprit but really it’s the fat that the body cannot process.

  • Insulin resistance is caused by the accumulation of excess saturated fat in tissues that are not mechanically or enzymatically designed to store large quantities of fat.

  • Overweight people have a high propensity for insulin resistance and diabetes because they have a lot of stored fat.

  • Fat has gotten a bad rap in some dietary circles and it’s important to note that not all fats are created equal. Fat is essential for regulating hormones, for brain health and satiety but certain fats are better than others.

  • There are 3 main classes of fat:
    • Trans fats come from partially hydrogenated oils and are created from a chemical hydrogenation process to turn the oil into a more shelf-stable solid. There is ample evidence now that trans fats increase atherosclerosis and risk of diabetes. Products that contain trans fats include cakes, pies, cookies, biscuits, breakfast sandwiches, crackers, microwave popcorn, cream filled candies, doughnuts, ready-to-use dough, dairy and non-dairy creamers and vegetable shortening. It’s best to avoid any type of trans fat but it’s in so many products so read the label carefully.
    • Saturated fat is known to be the biggest culprit in insulin resistance because it is very abundant in the western diet; mainly in red meat, white meat, dairy, cheese, coconut oil, medium chain triglycerides oil (from coconuts) and plant-based foods like avocados, nuts and seeds, and olives. It’s safer than trans fat but we eat way too much of it. In the old days, it was hard work to get nuts from trees and out of their shells. Now you can buy giant packages of shelled, roasted nuts for easy snacking from your recliner. The same goes for meat – the mechanization of the industry has made it way too easy for us to buy and consume it. And factory farmed meat has a high omega-9 to omega-3 fatty acids ratio so the balance is way off compared to grass fed meat.  
    • Unsaturated fats – Mono-Unsaturated Fatty Acids (MUFA) and Poly-Unsaturated Fatty Acids (PUFA) – have missing hydrogens in their structure due to one or more carbon-carbon double bonds and have a different biological function than saturated fats. These fats are signaling molecules and not used for energy. They regulate the fluidity of the membrane and as a result, MUFAs and PUFAs can actually improve insulin sensitivity. A meta-analysis study showed that substituting 10% of calories of saturated fat with MUFA/PUFA can drop cholesterol by 25 points. Still, it’s not recommended to consume these fats in high quantities either.

The quantity of fat in your diet has a big influence on promoting insulin resistance. When you become insulin resistant, you increase the overall chronic disease risk including diabetes, non-alcoholic fatty liver, kidney disease, Alzheimer’s and heart disease.

  • There’s been a lot of good press and research about the Mediterranean diet; but that doesn’t give you the license to eat tons of olive oil. Remember that olive oil is still ‘mechanically processed through extraction’ so it is ideal to eat the olives and less of the oil.

  • One recommendation is to lower overall oil/fat intake no matter what type it is. The authors claim that less oil/fat over time will make you more metabolically flexible. Biomarkers like post-meal glucose, triglycerides, blood pressure and HbA1c can be lowered just by limiting oil/fat consumption.

  • Aim to eat less animal fat and more fat from a natural source in its whole form. There are only so many olives, avocados or coconuts you can eat but it’s easy to drench olive oil, avocado oil and coconut cream into drinks and dishes.

  • If you take out the fat, can you add more carbs and fruit? Yes, because fat inhibits glucose uptake so lowering it will enable carbs to be metabolized more readily. But remember that the type of carbs you eat are also important.

  • There are four classes of food that contain carbs and can be eaten in a low fat environment: fruits, starchy veggies (potatoes, yams, squashes), legumes (beans, peas, lentils), and whole grains (quinoa, oat, millet, sorghum, faroe, buckwheat). In general, eat whole carbohydrates NOT refined foods.

  • As for juicing, stick to greens and herbs so you can get the nutrients without eating excess fiber. Fruit should be eaten in whole form.

  • There is ample research on lowering the risk of diabetes with fruit consumption but it must be eaten in its whole form.

So, in summary, “eat the rainbow”, stick to whole foods with minimal processing, and reduce saturated fat intake. Sounds simple right? If you have insulin resistance or bordering on it, this could be the right strategy for you.

For more details, check out their book, Mastering Diabetes.

Metabolic Dysfunction and How It Can Cause Diabetes and Chronic Diseases

I listened to another fascinating (albeit long) podcast on the Broken Brain series on how out-of-control blood sugar can cause belly fat, brain fog and chronic disease. Dr. Casey Means was the guest and she is a Stanford-trained doctor and associate editor of the International Journal of Disease Reversal and Prevention. Her mission is to reverse the epidemic of preventable chronic disease by empowering individuals with personalized tools (i.e. continuous glucose monitors – CGM) that promote sustainable dietary and lifestyle choices. As a pre-diabetic myself, I have been using some of these tools to monitor how my body responds to my diet and activities of daily living. I was quite shocked at what I learned from a month’s use of a CGM and if this blog speaks to you, it may be something you may want to discuss with your doctor.

Here are the highlights from the podcast:

  • We make energy from converting sugar and fat and this metabolic process is a core fundamental pathway of every cell in the human body. At optimal function, we have good memory, physical health, skin, etc. However, over time when we eat a lot of carbs and sugar and junk food, our cells get numb to the constant insulin release and this forces our body to release even more insulin to get the glucose into our cells. This leads to what is known as ‘insulin resistance’ and metabolic dysfunction eventually causing diseases like Type 2 diabetes.

  • Dr. Means emphasizes that many chronic conditions like Alzheimer’s, fatigue, depression, polycystic ovarian syndrome, high blood pressure or heart disease are all related to metabolic health.

  • We are eating 100X more sugar per person than we did 150 years ago. In the US in the 1850s, Americans ate about 2 pounds of sugar per year vs. 200+ pounds per year we consume today. Our bodies are not designed to process all this sugar so it stores it as fat. In addition, chronic stress, lack of sleep and sedentary lifestyle also translate into mitochondrial cells not functioning well. Today, 88% of Americans are not metabolically healthy and we need to change our behaviors and choices to control this epidemic.

  • If you ask people if they eat healthily, many will say yes (including me) but we don’t know how our body responds to these healthy foods unless we can measure and track it. For example, they did a study with a group of people by giving them oatmeal – considered a healthy food. The glucose levels for some of those that ate oatmeal approached diabetic levels while for others, it didn’t. Everyone responds differently so we need to measure and track individually and not just follow some guideline telling us what’s a healthy food vs. not.

  • Continuous glucose spiking throughout the day generates inflammation and glycation (which promotes aging). The huge insulin surge that accompanies the glucose spike means the glucose will soon crash, drain you of energy and also stop you from burning fat. Every time you eat, your insulin levels go up. So if you eat 6X a day which is recommended by some fitness coaches, you are causing glucose spikes 6X a day which elevate insulin levels and puts a block on any fat burning as you will be using the glucose instead. Over time, this leads to the development of visceral organ and belly fat.

  • Fasting is good for metabolic health because insulin will remain low so your body will use the stored glucose and then burn body fat. We have become metabolically rigid by keeping insulin high all the time. Our ancestors went through periods of feast and famine with ease because they were metabolically flexible. That’s how our bodies are designed and we need to train our body to keep our glucose and insulin down.

  • Dr. Means also advocates that if we are fasting, we need to stop eating early. Eating carbs late at night is associated with insomnia and messes with our melatonin release. Also, our glucose levels will bounce around all night which keeps our body temperature elevated. We fall into DEEP sleep when our body temperature drops. If we have to eat later in the day, try to go for a walk before or after the meal.

  • Sleep is very important for metabolic flexibility. One night of poor sleep can promote insulin resistance. In a study conducted on young men, 4 nights of poor sleep (less than 5 hours) showed markers of pre-insulin resistance.

  • We need to choose foods that don’t spike our glucose levels. This doesn’t mean we need to eat a ketogenic or a low carbohydrate diet. We just need to know what combination of carbs works for our body. A banana can spike glucose for some people and not for others. A study conducted in the Journal of Cell showed that a group given the exact same diet responded differently: that’s because genetics, microbiome composition, baseline insulin sensitivity, visceral fat, exercise, and sleep all differ from person to person. A good choice for you isn’t a good choice for others. I felt vindicated in listening to this – I kept telling friends/family that I can’t just have a bowl of veggie bean soup for lunch without feeling super hungry shortly thereafter. Well, my CGM gave me the truth – my glucose shot up with a lunchtime meal of a bowl of bean soup.

  • A single blood prick or glucose measurement is not sufficient as it’s only a single point in time measurement. However, a continuous glucose monitor (CGM) is highly beneficial because it provides us with instantaneous feedback throughout the day on how our body responds which empowers us to make decisions. Dr. Means suggests a CGM for a month to get a sense of what works for your body and then do it again in six months. I did mine for a month and was amazed at how combining certain foods did/did not impact glucose and when and how I ate them made such a difference. It also allowed me to choose foods and combinations to avoid glucose crashes with subsequent hunger pangs, cravings. For example, I found out that after a healthy meal of scallops and a large salad, I was able to enjoy a double scoop of ice cream for dessert with only a moderate increase in my glucose level.
  • Dr. Means also suggests we eat lots of veggies and include those that are higher carbs like carrots and sweet potatoes but do it judiciously and train your body to use and process these carbs. If you completely exclude carbs from your diet, your body cannot be trained to process them – that’s why people that come off a strict ketogenic diet often gain back their weight.

  • Note on COVID: Covid absolutely discriminates against people with metabolic dysfunction and as we soon discovered, there is increased risk of mortality for those with diabetes, heart disease and obesity. We need to have significant public health investment towards rapidly improving metabolic health if we want long-term, positive outcomes with Covid.

  • What are the mechanisms for Covid?
    • High blood pressure impairs our immune function and also immune cells are stunted and cannot move properly when glucose is in the body.
    • People with diabetes have an upregulation of the ACE2 receptor and this is how the virus gets into the cells.
    • Lung fluid has more sugar in people with diabetes and that makes viral replication easier.
    • Inflammation is high in people with diabetes, obesity and heart disease and this upregulates the cytokines. And it’s this immune response to Covid that kills people.  If your cytokines are already elevated, when the virus is added, it is a compounded effect that makes the response more deadly and exaggerated.

  • In conclusion, we desperately need disease reversal programs AND coaching programs to manage metabolic health.

If you’d like to listen to the full podcast, click here:

Podcast: How Out of Control Blood Sugar Can Cause Belly Fat, Brain Fog, and Chronic Disease

If you’d like to try using a CGM (Continuous Glucose Monitoring) device, please consult your physician.

5 Surprising Superfoods to Fight Diabetes

I hope you’ve read my earlier blogs on superfoods to fight diabetes/pre-diabetes. It’s good to know that there are many options out there to establish a healthy eating plan to control blood sugar/insulin and manage weight. Here are five more ordinary superfoods that are extraordinary for staving off/managing Types 2 diabetes. And even if you are not a pre-diabetic/diabetic, you can easily incorporate these key elements into your daily diet for a healthy lifestyle.

Dark Chocolate

Good news if you are a chocolate fan! Did you know that consumption of dark chocolate which is rich in flavonoids can improve your mood and add antioxidants while providing you with a satisfying and appetite-suppressing treat? In a recent study, parameters of lipid and glucose metabolism (cholesterol, LDL, triglycerides, waist circumference) improved after six months of daily intake of dark chocolate. Cocoa, the key ingredient in chocolate, contains antioxidant flavonoids which means they can reduce inflammation, keep arteries healthy and fight aging by preventing cellular damage. Comparatively, dark chocolate has more antioxidant capacity, polyphenols and flavonoids than any other fruit tested including blueberries and acai berries. 

But before you go running to the candy aisle, remember that dark chocolate should be 70% cocoa or higher and when possible, opt for sugar-free versions. Here are my sugar-free favorites – I always stock these and have them handy when I need a ‘treat’ or to fix a sweet craving. 

Garlic and Onions

Garlic and onions contain the key component allicin, a sulfur compound that gives the strong odor, taste and teary eyes. Allicin is known for its antibacterial, antiviral, anti-fungal and antioxidant properties. Onions also contain the antioxidant quercetin to fend off allergies, reduce inflammation and even fight cancer.

Traditionally, vegetables in the allium family have been recommended for heart disease and stroke (i.e. high cholesterol and blood pressure), but these superfoods are also noted to affect the insulin signaling pathway of diabetes. That means it can have a profound effect on lowering blood sugar, reducing triglycerides, improving insulin sensitivity and the circulatory and digestive system.

This study showed the effect of garlic on reducing the lipid profile and glucose parameters in patients with diabetes, while this study showed that the consumption of onion improved glucose and insulin resistance in breast cancer patients.

If you want to maximize the nutrient content with allium vegetables but don’t want to chase away vampires or people, how about trying some fermented black garlic? The fermentation process changes the taste of garlic (makes it sweeter) but also increases the nutrients and makes them more bioavailable. I remember over 20 years ago when my parents were given a gift of a jar of fermented black garlic for health and wellness and couldn’t figure out why someone would ‘gift’ this. If I knew then what I know now…

Here are several to try:

For cooking and eating with meals:

If you prefer to supplement:

Matcha Green Tea

Besides water, tea is the number one popular drink around the world, and green tea is well known as a health-conscious choice with diabetes prevention as one of the inherent benefits. If you like green tea, consider the Japanese matcha green tea. Matcha is a more concentrated form of green tea and has:

  • 3-10X more antioxidants than green tea (depending on the quality of tea) and up to 30X more antioxidant activity than blueberries.
  • 2X the amount of catechins (EGCG) which have been shown to have a positive impact on weight loss (body weight, BMI, LDL cholesterol).
  • 10X the amount of polyphenols which reduce oxidative stress and relax blood vessels which lower blood pressure thereby reducing the risk of heart attacks and strokes.
  • 10X the amount of L-theanine, an amino acid which promotes a calming effect
  • Vitamin C, B-Complex, and zinc for immune support
  • Chlorophyll to oxygenate your blood and revitalize cells, improving detoxification and weight control

This study shows that consuming matcha daily can enhance fat oxidation and thermogenesis.

Studies have been published on the benefits of green tea for control of diabetic parameters.

Here are several brands to try – look for organic if possible and check if it’s been tested for pesticides and contamination:


If you are a fan of sushi rolls with nori (seaweed), you’re in luck. Seaweed is a rich source of protein and is very low in calories. If you are vegetarian or vegan, seaweed has enough protein and minerals to replace meat and fish. Seaweed is heart healthy with vitamins (including K, B9/folate) to reduce homocysteine levels and prevent calcium build-up in the body. It also contains fiber, natural iodine (for healthy thyroid function) and a carotenoid compound with antioxidant effects called fucoxanthin to help the body burn fat. This study showed that seaweed consumption lowered glucose and insulin response with a carbohydrate meal. 

You can find nori sheets at almost any supermarket nowadays. Have you tried making your own California rolls? Here is the brand I buy and a sushi bamboo roller if you want to DIY. 

Red Wine

If you love wine like me, good news! A glass of red wine a day can actually help keep blood sugar levels under control, along with a healthy, low glycemic diet. Red wine contains polyphenols from the grape skins that helps modulate peaks and valleys in glucose levels.

This study showed that moderate red wine consumption significantly lowered blood pressure levels and increased good cholesterol (HDL) levels in people with diabetes. This study supports the beneficial effect of polyphenols on insulin resistance and on cardiovascular risk factors.  Remember, this applies to moderate wine drinking – which means one glass (5 oz.) for women and no more than two for men. If you are like me and cannot just have one glass, forgo the alcohol altogether (which I had to do) and opt for other superfood choices.