Nutritional Blog

Whelehans Pharmacy hosted a Diabetes Information Event last Thursday June 30^th in the Greville Arms Hotel; one of the biggest questions on the night was, “which is worse, FATS or SUGARS?” I aim to answer this today!

Sugar and fat are the most talked about nutritional topics; they are always in the media and every scientist and professional has given their two cents on the sugar v fat conspiracy. Which is worse for you? How much of each can you have? These are questions I’m commonly so I in this article I want to break down both and identify what sugar and fat do to our bodies. 

Sugar

Many of our favourite confectionary foods and snacks are laced with sugar including cereals, fruit drinks, smoothies, fruit yoghurts, biscuits, granola etc. Sugar is not always so obvious, reading a food label is very important to discovering what sugar is present in. Hidden sugar can be one of the biggest causes of over consumption.

Limiting sugar intake is important for all, not just those with diabetes. Sugar comes in many forms and if not used up by the body, is turned into fat. If you ingest a high sugar food, your body can only metabolise so much of the sugar and the rest of it is converted and stored. Unfortunately, other than energy, sugar offers very little to the body and this is why it is referred to as “empty calories”.

Sugar in the diet, no matter what form it’s in is broken down into glucose; this in turn raises our blood sugar levels. I have spoken a number of times before on the relationship between glucose and insulin (glycaemic index notes) and for this reason individuals with diabetes are advised to limit their daily intake of sugar. They are not the only exception to this rule, the WHO has recommended that men have no more 70g or sugar a day for women no more than 50g.

Cutting back on refined food is recommended as sugar is used as a preservative as it’s a cheap commodity. The worst sugar containing foods are ones that are processed rapidly in the body like Lucozade, coke, red bull, glucose tablets etc. Ingesting these types of products over a long period of time can wreak havoc.

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Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment. Aisling’s Nutriton Clinic costs only €10 per week.

Diabetes type 2 - meal planning part 3

This is a continuation of last week’s discussion about meal planning with type 2 diabetes. Some studies suggest that a diet rich in whole grains and high fibre food can reduce the risk of diabetes by 35-42%. Try to include the following foods in your diet as they help to stabilise your blood sugars and keep you fuller for longer:

Beans

Beans will raise your blood sugar levels slowly and over a long period of time. Where possible try to include high quality carbohydrates with protein rich beans (kidney, black, Lima, soy) as it’s an excellent combination to stabilise blood sugar levels and keep hunger at bay. Beans are also inexpensive, low in fat and very versatile. Bear in mind the sauces that are pre-mixed with beans (eg. Baked Beans) can be high in sugars so consume in moderation.

Porridge

Porridge oats are an ideal breakfast as they are a natural mood booster and a fibre rich carbohydrate. Oats are also low GI (glycaemic index) foods meaning they release sugars into your blood stream over a longer period of time, keeping you fuller for a long time and regulating your sugar levels.

Fish

Combine fish with high quality carbohydrates such as vegetables, lentils, beans as this will keep your blood sugars from rising. Fish is also a great source of lean protein and contains very little fat; fats in fish are in the form of omega-3 fatty acids which is an essential fat, vital for development and functioning of the brain. The Omega-3 present in Salmon can help reduce the risk of heart disease, which is vital for an individual with diabetes whose risk of heart disease is already elevated. Oily fish like wild salmon, sardines and herring contain not only omega -3 but they also contain a healthy fat and protein combination which slows the body’s absorption of carbohydrates and this will help stabilise blood sugar levels.

Yoghurt

An individual with type 2 diabetes should opt for low fat dairy across the board as this reduces the amount of saturated fats in the diet. Low – fat natural or Greek yoghurt contain both high quality carbohydrates and protein. It’s a brilliant food for preventing a peak in blood sugar level. Calcium rich foods are also known to be beneficial in preventing risks associated with type 2 diabetes. Watch out for hidden sugars in low fat dairy products; always read the label.

Almonds

Almonds contain magnesium and monounsaturated fats. Magnesium is known the reduce risks of developing diabetes by about 33%, so if you already have diabetes type 2 including more magnesium rich foods is advisable. Include foods like pumpkin seed, spinach and of course your almonds.

Vegetables

Vegetables contain a huge number of essential vitamins, minerals and fibre. Vegetables such as broccoli, spinach, peppers and mushrooms are high quality carbohydrates and keep you fuelled for a longer period of time. As they are low in calories and have a low impact on your blood sugar, they are a vital component of any diabetes food plan. Also if you are trying to lose weight this is one food group you can eat as much as you like.

Avocado

An avocado is an excellent food to eat as it contains monounsaturated fats (considered one of the healthiest fats). A diet high in monounsaturated fats can improve insulin sensitivity and overall heart health. Avocado is a great alternative to mayonnaise in a sandwich – just mash up ¼ and then spread! It’s also great to bulk up a salad. 

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment. Aisling’s Nutriton Clinic costs only €10 per week.

This is a continuation of last week’s discussion on meal planning with type 2 diabetes.

Fatty cuts of meat – While meat will not interact with your blood sugar levels it can increase your cholesterol and promote inflammation in the body. This means that an individual with diabetes is at greater risk of heart disease. Opt for lean protein choices like fish, turkey, chicken, pork, and even lean beef. Always trim any visible excess fat from meat and don’t eat more than two portions of red meat in a week.

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Whelehans Nutrition Service

Whelehans nutritional service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance. Our nutrition service offers you the chance to change your life in a positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment. Aisling’s Nutriton Clinic costs only €10 per week.

Controlling your blood sugar and weight is a vital part of managing type 2 diabetes; just as important as staying on top of any complications with your heart, eyes, and other organs which can occur due to the condition. Managing type 2 diabetes requires a lot of dedication and meal planning in order to stabilise blood sugar (glucose) level.  If you do have type 2 diabetes I recommend you eat:

• Food from all food groups (carbohydrates, dairy, protein, fruit and vegetables)
• The same amount of carbohydrates at every meal (portion control)
• Good fats (omega – 3 fatty acids, monounsaturated fats)
• Fewer calories

By eating a healthier more balanced diet you are more likely to keep blood sugars under control and maintain a healthy weight. Statistics indicate an individual with type 2 diabetes is more likely to be overweight; by losing close to a stone you can help improve your insulin sensitivity and glycaemic control. By incorporating heathy foods into your diet and keeping active (walking, swimming, tennis etc.) for 30 minutes 3-4 times a week, you can maintain your weight loss goal.

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Free Diabetes Talk and information event

Whelehans Pharmacy is hosting a free talk on Diabetes on Thursday May 30^th at 7pm in the Greville Arms Hotel. Pharmacist Eamonn Brady will speak about the medication used with Diabetes while experts including dieticians, eye screening specialists and other professionals will discuss diabetes management. More details to be announced; keep an eye on this column in the coming weeks for more details. This is expected to be a popular event so we advise booking in advance by calling Whelehans at 04493 34591

To be continued...next week I will discuss more about diabetes.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment. Aisling’s Nutriton Clinic costs only €10 per week.

Foods which claim to be superfoods?

Blueberries

Blueberries are one of the most talked about superfoods. Scientists have always been curious about the health benefits blueberries possess. Blueberries have a high concentration of antioxidants. One of these antioxidants called anthocyanins, have been reported to inhibit the growth of cancerous human colon cells, as well as kill them off. Blueberries also contain Vitamin C and potassium and have anti-inflammatory properties.

Omega 3-Rich Fish

Omega 3 is very topical in the media due to its ability to lower risk of heart disease, help circulation and reduce inflammation. It has now come to light that Omega – 3 may help fight depression but this is when taken in a high strength supplement. In Whelehans we provide a supplement called Plus EPA which is one of the highest strength omega-3 supplements on the market. For all these reasons it’s no surprise that Salmon (wild), which is high in Omega – 3, has been given a “superfood” status. 

Broccoli

Broccoli is another well-known superfood; it is possibly one of the first foods people associate with the term “superfood”. There have been studies conducted to suggest that eating broccoli can decrease the likelihood of a number of diseases ranging from Cancer, High blood pressure, Cardiovascular disease and Diabetes. A study performed on individuals consuming large quantities of broccoli resulted in a reduction of overall cholesterol level and a reduction in triglycerides, both of which can cause cardiovascular disease.

The bottom line

The claim that certain foods have increased health benefits when consumed is a very attractive idea. As we have seen, there is some scientific evidence which demonstrates the nutrients in particular foods can be highly beneficial for you. However like previously discussed, it is not nutritious enough to limit your diet to a few “super” foods. You will not benefit health wise unless you consume a balanced diet containing all your major food groups.

The importance of a balanced, healthy diet

There is evidence “superfoods” are beneficial; for example, broccoli eaten in high doses helped lower cholesterol in one study. However this was an isolated test and the results do not reflect the everyday person as people normally consume combinations of food. Be clever about the choices you make when it comes to food, eat alot of fruit and vegetables as they contain the bulk of your essential nutrients and help fight diseases and infections. Increasing the range of nutrients we consume is recommended instead of focusing on a group of foods which are said to be “super”. It’s always attractive to hear that certain foods will “fix” your medical problem but that fact is, no one food has the power to do that. If you wish to lose weight, reduce cholesterol, or increase your overall health; opt for a more balanced diet.

Whelehans Nutrition Service

Whelehans nutritional service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance. Our nutrition service offers you the chance to change your life in a positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment. Aisling’s Nutriton Clinic costs only €10 per week.

This article is shortened to fit within newspaper space limits. More detailed information and leaflets are available in Whelehans.