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Tag: eggs

  • Protein Power

    Protein Power

    [vc_row][vc_column][vc_column_text]Eating foods that contain protein is a key part of a healthy diet. Protein is an essential nutrient that helps to build, maintain and repair your tissues and organs. When you have diabetes, it is important to choose carefully the types of proteins you eat as some are better for you than others. Read on to learn about the top 10 protein-rich animal- and plant-based foods for people with diabetes.[/vc_column_text][read-also-article article-slug=”protein-important-part-meal-planning/ “][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Top 10 protein-rich animal-based foods

    When choosing protein from animal sources, opt for lean cuts of meat which contain less saturated fat. Here are the best choices:

    1. Fish (especially cod, tuna, salmon, halibut and sole)

    2. Seafood (for example, shrimp, scallops)[/vc_column_text][read-also-article article-slug=”navigating-the-grocery-store-for-seafood/ “][vc_column_text]3. Poultry with skin removed (dark meat is a little higher in fat than white meat, but is still high in protein)

    4. Eggs (also high in vitamins A, B, E and K, as well as folic acid)

    5. Cheeses that have lower fat content (for example, parmesan or cheddar)

    6. Low-fat yogurt (packed with probiotics too for your gut)[/vc_column_text][read-also-article article-slug=”diabetes-and-yogurt/”][vc_column_text]7. Low-fat milk

    8. Lean beef or pork

    9. Lamb (chop, leg or roast)

    10. Game (for example, rabbit, venison or goose without the skin)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Top 10 protein-rich plant-based foods

    Many plant-based foods provide excellent sources of protein. Consider incorporating these top 10 protein-rich plant-based foods into your weekly nutrition plan:

    1. Tofu and edamame

    2. Lentils

    3. Beans (for example, kidney, lima, black and fava)

    4. Seeds (for example, flax, chia, pumpkin)

    5. Oats (steel-cut oats are best)[/vc_column_text][read-also-article article-slug=”lets-talk-oats-the-best-types-of-oatmeal-for-your-diabetes-diet/ “][vc_column_text]6. Peas (for example, black-eyed or split peas)

    7. Chickpeas

    8. Quinoa

    9. Almonds (walnuts and pistachios are good options too)

    10. Certain fruits and vegetables (for example, broccoli, asparagus, artichoke, berries and cantaloupe)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    How much protein should I eat?

    Typically, people with diabetes don’t need to consume any more or less protein than those who don’t have the condition, unless they have complications such as kidney disease.

    Diabetes Canada recommendations

    The Diabetes Canada clinical practice guidelines recommend that 15% to 20% of a person’s daily calorie intake should come from protein. This means you should consume about 0.8 grams of protein per kilogram of body weight; for example, a person who weighs 150 pounds (68 kg) would need about 54 grams of protein a day.

    Canada’s Food Guide recommendations

    According to Canada’s Food Guide, people should choose proteins from plant sources more often. That’s because these proteins often provide more fibre and less saturated fat than other animal proteins, which are better for your heart health.

    There is some evidence that replacing animal protein with plant protein may help control your blood sugar. In addition, several studies have linked diets high in red meat proteins to a greater risk of type 2 diabetes, compared to those that are high in plant-based proteins.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Tips for incorporating protein into your daily diet

    Some easy ways to get a bigger protein hit into your day include:

    • Make your own trail mix using whole grain cereal, nuts and seeds
    • Add soft tofu to a soup to make it creamier
    • Add a bean salad or bowl of vegetarian chili to your dinner
    • Snack on hummus with fresh vegetables
    • Put some peanut butter on your celery sticks

    Remember that including some protein in your meals every day is a good move towards maintaining a healthy diet. Pay attention to your protein sources to ensure that you reap all of the benefits that protein has to offer.[/vc_column_text][/vc_column][/vc_row]

  • “Egg-sploring” the truth about eggs and cholesterol

    “Egg-sploring” the truth about eggs and cholesterol

    [vc_row][vc_column][vc_column_text css=””]Eggs are a great source of protein and many other important nutrients. While they also contain higher amounts of cholesterol, you can still enjoy eggs as part of your regular diabetes diet.  Read on to learn more about eggs and cholesterol.

    What is cholesterol?

    Cholesterol is a fat that is found in blood. There are 2 main types of cholesterol – low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. The following explains their difference:

    1. LDL cholesterol is often called the “bad” cholesterol, because higher levels can increase your risk of heart disease
    2. HDL cholesterol is often called the “good” cholesterol, because higher levels can reduce your risk of heart disease

    Too much LDL cholesterol in your body (called hyperlipidemia or dyslipidemia) can cause a sticky, fatty substance called “plaque” to build up on the insides of your arteries. This can clog them and damage their lining. This damage increases the risk of circulation problems, heart attack and stroke.[/vc_column_text][read-also-article article-slug=”cholesterol-management-for-people-with-diabetes/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Cholesterol is expressed in mmol/L. According to the Diabetes Canada clinical practice guidelines, people with diabetes should have an LDL cholesterol level of 2.0 mmol/L or lower.

    How much cholesterol is in an egg?

    One large egg contains about 200 milligrams of cholesterol. The cholesterol content in eggs is found only in the yolk, not the egg white.

    Does eating eggs increase your cholesterol?

    Because eggs are a rich source of cholesterol, it was once believed that people should avoid eating them on a regular basis. We know now that this is a myth as several studies have shown that dietary cholesterol has little effect on blood cholesterol levels in most people.

    Most of the cholesterol in our body is made by our liver. The liver is stimulated to make cholesterol primarily by the saturated fats that we eat, not dietary cholesterol. Eating foods that contain few or no saturated fats can help control your cholesterol levels. Choose whole foods (for example, fruits, vegetables, legumes, nuts, seeds, whole grains, eggs, and lean cuts of meat and fish) more often than highly processed foods, which often contain unhealthy fats.

    Do eggs affect your heart health?

    There is no scientific evidence that egg consumption affects your heart health. A number of studies have shown that eating eggs as part of a healthy diet does not increase your risk of heart disease.

    In fact, one large study of more than 80,000 women conducted by Harvard University researchers found that consuming 1 egg per day was not associated with a higher risk of heart disease.[/vc_column_text][read-also-article article-slug=”your-to-do-list-for-keeping-your-heart-healthy/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Is there a maximum number of eggs you can eat per week?

    According to recent research, people with diabetes can eat up to 12 eggs per week as part of a balanced diet. Foods that are rich in protein – such as eggs – play an important role in regulating blood sugar levels and even improving blood sugar control. Plus, eggs are low in carbohydrates, and contain many essential nutrients.

    Eggs are an excellent source of protein and many important nutrients and eating them will not raise your LDL-cholesterol levels, or your blood sugar for that matter! You can enjoy eggs as part of your regular diabetes diet.[/vc_column_text][read-also-article article-slug=”5-great-reasons-to-include-eggs-in-your-diabetes-diet/”][/vc_column][/vc_row]