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Nutrition for Women. Metabolic Health. Better Blood Sugar.

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  • 4 Ways To Follow The Caribbean Diet For Better Blood Glucose

     

    The Caribbean diet is diverse with various ethnic dishes for good health.

    It can help to balance blood glucose (blood sugars), prevent complications from diabetes, and improve overall health.

    Continue reading to learn more about how you can follow the Caribbean diet for improved blood glucose.

    Contrary to many beliefs, the Caribbean diet can help prevent diabetes mellitus, prevent hypertension, strokes, common complications of diabetes, and even certain cancers.


    Research shows that adding more plant-based food can help to lower blood glucose and reduce its complications.

    Learn how to follow the principles of the Caribbean diet for better blood glucose control.

    1. Increase intake of vegetables and fruits

    The PAHO and Caribbean Food & Nutrition Institute (CFNI) encourage the intake of complex high fiber carbohydrate foods daily. Fruits, vegetables, whole grains, and legumes make up the majority of this food group (1). Some popular options are mango, pineapple, callaloo, dasheen leaves, spinach, and ground provisions – pumpkin, yams, taro root, lentils, and chickpeas.

    For better blood sugar opt ½  plate of non-starchy vegetables and 1-2 servings of starchy vegetables. While fruits are discouraged for diabetes, pairing them with fat and protein is the best way to go.



    How many servings of fruits and vegetables do we need daily?

    It is encouraged to eat 2-3 cups of vegetables and 1.5 – 2 cups of fruits daily to get the recommended daily fiber.


    2. Swap in high-fiber staples

    The foundation of the Caribbean diet is part of the six food groups. Staples – which include starchy vegetables, ground provisions, oats, corn, rice, and whole grains – can be enjoyed at each meal. As a reminder, the fiber in these foods is responsible for slowing down digestion and absorption of glucose to prevent blood glucose spikes. As a note of caution, we want to be mindful of the portion size, since excess carbohydrates can raise blood glucose (sugar) too high. And we recommend pairing our staples with lean proteins and healthy fats to create a balanced satisfying meal.


    3. Don’t Forget to Add Healthy Fats

    The traditional Caribbean dishes are often prepared with oils, animal products, butter, and fats. Butter, animal products, and plant-based oils contain polyunsaturated fats. Polyunsaturated fats consist of omega-3 and omega-6 fatty acids, important for cell growth and brain function.

    However, overconsumption of polyunsaturated fats may lead to chronic inflammation – the root cause of obesity, diabetes, and heart disease (2). It is encouraged to include healthy, unsaturated fats, like nuts, seeds, fish, and avocado. These unsaturated fats are rich in monounsaturated fats, which may lower (LDL) bad cholesterol and reduce the risk of heart disease. (3)

    While unsaturated fats are considered healthy, this does not suggest over-indulged. It is best to stick to 1 serving. That looks like 3 oz of fish, ¼ cup of nuts, and ⅓ of zaboca aka avocado pear.


    4. Choose plant-based protein

    The traditional Caribbean diet pattern largely focuses on plant-based foods. These are low in unsaturated fats, and legumes – beans, peas, lentils, split peas, nuts-peanuts, and cashews, are presented in many dishes. Having plant-based proteins together with veggies and staples can boost the fiber profile of these meals. Also, proteins help to slow digestion for better blood sugar control. (4)

    The Bottom Line

    Diet-related illnesses are on the raise among the Caribbean diaspora community. The cultural diet is misrepresented in mainstream American media and lacks education, it is deemed as “bad” and causes illnesses.

    However, the Caribbean diet and its cultural foods can allow one to have a better blood glucose profile by simply adding more high-fiber options, lean proteins, and healthy fats, as well as choosing appropriate portion sizes. Balancing your blood sugars doesn’t have to be restrictive on a Caribbean traditional diet.

    Reference:

    1. https://iris.paho.org/handle/10665.2/34123
    2. Innes JK, Calder PC. Omega-6 fatty acids and inflammation. Prostaglandins Leukot Essent Fatty Acids. 2018;132:41-48. doi:10.1016/j.plefa.2018.03.004
    3. Grundy SM. Monounsaturated fatty acids and cholesterol metabolism: implications for dietary recommendations. J Nutr. 1989;119(4):529-533. doi:10.1093/jn/119.4.529
    4. McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. J Geriatr Cardiol. 2017;14(5):342-354. doi:10.11909/j.issn.1671-5411.2017.05.009


  • Benefits of Fennel seeds (Foeniculum vulgare) for Blood Sugar Control

     

    Photo Credit: Canva Stock Photo

    Foeniculum vulgare, commonly known as fennel seeds, is an aromatic culinary and medicinal plant.


    As an island girl, I grew up using herbs for various purposes. Herbs were used in teas, meals, desserts, and for ailments such as colds/flu, headaches, body pains and so much more. I love herbs and spices. I used them daily when cooking. I enjoy using herbs and spices in my dishes because they enhance flavor, and add nutrients, and minerals to my dishes.


    I do believe that herbs and spices improve overall health. Therefore, when I learned about herbal infusion teas, I made them weekly to assist with strengthening my immune system. 



    Lately, I have been enjoying fennel seeds (Foeniculum vulgare). I use fennel seeds in my foods such as chicken, vegetables, peas, smoothies, and porridge to enhance the flavor of my dishes.


    The nutrition component of fennel seeds

    Fennel seeds contain powerful antioxidants such as Vitamin A and C; phenolic compounds with anti-tumor properties that help fight cancer (1).  Fennel seed extract is used to treat type 2 diabetes mellitus.


    Fennel seed health benefits for type 2 diabetes

    Research conducted identified fennel seed extract to inhibit the absorption of carbohydrates. When carbohydrates are ingested, it has to be converted into simple sugars by the enzyme alpha-glucosidase and alpha-amylase before absorption (2).

    The use of fennel extract in the diet delays the breakdown of carbohydrates and absorption, thereby aiding in the control of blood sugar levels for clients with type diabetes.


    Managing blood glucose levels are critical when dealing with type 2 diabetes. Adding fennel seeds to the diet may help to control blood glucose by inhibiting the two enzymes responsible for the breakdown of carbohydrates. This approach can be very beneficial to those who are affected by this chronic disease (2). 



    However, it is highly recommended that one followed a balanced diet and lifestyle habits for the prevention of diabetes. If you need assistance seek advice from a qualified nutrition professional that is: a registered dietitian (RD) or a certified nutrition specialist (CNS).


    References:

    1. Mohamad, R. et al. Antioxidant and Anticarcinogenic Effects of  Methanolic Extract and Volatile Oil of Fennel Seeds (Foeniculum Vulgare). Journal of Medicinal Food. 2011; 986-1001.


    2. Godavari, A. Amutha, K.  Moorthi, N. In-Vitro hypoglycemic effect of Foeniculum Vulgare Mill. seeds on the carbohydrate hydrolyzing enzymes, Alpha-Amylase and Alpha-Glucosidase. International Journal of Pharmaceutical Science and Research. 2018; Vol. 9(10): 4441-4445.


  • Boost Your Immune System: Vitamin C – Benefits + Smoothie Recipe

     

    What is Vitamin C?

    Vitamin C is a nutrient that is naturally present in mainly fruits and vegetables. Vitamin C is also known as L-ascorbic acid or simply ascorbic acid (1).


    Why is Vitamin C important?

    Vitamin C is a water-soluble antioxidant that is needed to regenerate other antioxidants such as Vitamin E, in the body. It also protects cells from damage by free radicals. When free radicals damage your cells, this leads to inflammation to help fight off pathogens (2).


    Why is Vitamin C needed?

    Our bodies require vitamin C to produce collagen, neurotransmitter, and L-carnitine. L-carnitine is a chemical that is made in the brain, liver, and kidneys; needed for muscle movement, brain, and heart function. It also helps turn fat into energy (3).


    Vitamin C is also important for producing and maintaining protein. Collagen, an important component of connective tissue, plays a vital role in wound healing and immune function (4).

    It also improves the absorption of non-heme iron, present in plant-based foods (5).


    Can Vitamin C Help Patients with Diabetes?

    Diabetes Mellitus (Type 2 Diabetes) is a very common metabolic disease that causes complications of the blood vessels due to high blood sugar and high fats in the blood leading to cardiovascular complications. A study showed that vitamin C has beneficial effects on serum lipids and glycated hemoglobin (HbA1c), total cholesterol, triglycerides, and blood insulin (7). The results showed that vitamin C decreased blood glucose and lipids in patients with type 2 diabetes along with reducing the risk of complications of diabetes (7).


    How to get more Vitamin C?

    Fruits and vegetables are the best sources of vitamin C. Such as citrus fruits (oranges, limes), cherries, gooseberries, all berries, mango, red and green peppers, broccoli, cabbage, grapefruit, green peas, tomato, spinach, and potato (6).

    Are you looking to get more vitamin C?

    Try my Vitamin C Immune Booster Smoothie to help keep you healthy as the season starts to change. I don’t get the cold or flu so often, and I believe it’s because I religiously drink one to two smoothies daily.

    Recipe: Vitamin C Immune-Boosting Smoothie

    Ingredients

    • 1.5 cups of frozen dark cherries
    • 1 cup frozen pineapple
    • 1/2 green apple
    • 1 cup coconut water or spring water

    Method:

    Add coconut water, green apple, dark cherries, and pineapple in a blender. Blend until smooth. Enjoy!



    Because the vitamin C content of food is reduced by prolonged storage and cooking, I like to get my vitamin C from raw natural foods.  Smoothies are a great way to get your daily dose of vegetables and fruits.  Lately, I have been a little obsessed with frozen dark cherries, frozen pineapples I get from Whole Foods supermarket; and green apples.

    What’s your favorite Vitamin C booster drink? I’d love to have you share in the comments below.




    References:


  • Feeling Pressured To Eliminate Carbs: What You Should Know

    If you’re confused about carbohydrates (carbs), you’re so not alone!

    Although this method of eating can be used to control blood sugars, it is not sustainable, and food restriction can lead to overeating and feelings of guilt and shame.

    How many times have you been on a “no carb” or “keto diet”? Carbs have been demonized in the media. And even in our culture, you have heard that your food is starchy, heavy, etc. 

    Many foods may not contain carbohydrates. For example, vegetables, legumes, fruits, and dairy are carbs too!

    So let’s break it down…

    In this post you will learn:

    • What are carbs
    • The benefits of carbs
    • The downside of going low on carbs
    • How to add carbs and make them work for you

    Just like proteins and fats, Carbs (carbohydrates) are important nutrients the body needs for energy. 

    What are Carbs?

    Carbohydrates or carbs are sugar molecules found in foods and drinks. Carbohydrates are made up of simple sugars: glucose, fructose, and galactose. And the more complex sugars are starches and cellulose, found in plants. Our bodies break down all carbs into glucose. 

    This glucose also known as blood glucose or blood sugar is the main source of energy for the body’s cells, tissues, muscles, and organs. 

    The body can use the glucose immediately or store it in the liver.

    What are the different types of Carbohydrates? 

    When it comes to our health and blood sugars, not all carbohydrates are created equally. For simplicity, it is easier to separate carbohydrates into simple or complex carbohydrates.

    Simple carbohydrates are carbs that can break down easily and that the body uses immediately for energy. 

    Some examples are: 

    • Fruit juice
    • Milk
    • Table sugar 
    • Candy
    • Refined “white” grains
    • Some cereals
    • Baked goods
    • Corn syrup/High fructose syrup

    On the other hand, Complex carbohydrates, contain larger molecules that are harder to break down. They are filled with vitamins and minerals. They are higher in fiber and digest more slowly. 

    Some examples are:

    Whole grains – oats, corn

    Starch – green banana/plantain, yams

    Fiber – vegetables, fruits, 

    Legumes – beans, peas, peanuts

    While the above classification makes it easy to divide the carbs into two groups, complex carbohydrates can be further divided into other subgroups. So please, understand that no one food belongs to a single group. Many foods contain a variety of food groups. For example, beans contain, carbs, starch, and protein. 

    So what is Fiber?

    Fiber is found in plants that contain undigestible complex carbohydrates. The intestines cannot digest fiber. If you have heard, eat more fiber for bowel movements. That’s the reason. Fiber is beneficial because it helps maintain gut health, improves the immune system, and balances blood sugars. 

    But wait a minute! 

    There are two types of fiber: Soluble and Insoluble fiber.

    Soluble fiber absorbs water to form a gel-like substance in the intestines (gut). This helps to:

    • Control blood glucose, and prevent blood glucose spikes.
    • Lower cholesterol by absorbing excess cholesterol in the blood.

    The Food and Nutrition Journal Org, research states that “Soluble fiber have

    Many foods may not contain carbohydrates. For example, vegetables, legumes, fruits, and dairy are carbs too!

    So let’s break it down…

    In this post you will learn:

    • What are carbs
    • The benefits of carbs
    • The downside of going low on carbs
    • How to add carbs and make them work for you

    Just like proteins and fats, Carbs (carbohydrates) are important nutrients the body needs for energy. 

    What are Carbs?

    Carbohydrates or carbs are sugar molecules found in foods and drinks. Carbohydrates are made up of simple sugars: glucose, fructose, and galactose. And the more complex sugars are starches and cellulose, found in plants. Our bodies break down all carbs into glucose. 

    This glucose also known as blood glucose or blood sugar is the main source of energy for the body’s cells, tissues, muscles, and organs. 

    The body can use the glucose immediately or store it in the liver.

    What are the different types of Carbohydrates? 

    When it comes to our health and blood sugars, not all carbohydrates are created equally. For simplicity, it is easier to separate carbohydrates into simple or complex carbohydrates.

    Simple carbohydrates are carbs that can break down easily and that the body uses immediately for energy. 

    Some examples are: 

    • Fruit juice
    • Milk
    • Table sugar 
    • Candy
    • Refined “white” grains
    • Some cereals
    • Baked goods
    • Corn syrup/High fructose syrup

    On the other hand, Complex carbohydrates, contain larger molecules that are harder to break down. They are filled with vitamins and minerals. They are higher in fiber and digest more slowly. 

    Some examples are:

    Whole grains – oats, corn

    Starch – green banana/plantain, yams

    Fiber – vegetables, fruits, 

    Legumes – beans, peas, peanuts

    While the above classification makes it easy to divide the carbs into two groups, complex carbohydrates can be further divided into other subgroups. So please, understand that no one food belongs to a single group. Many foods contain a variety of food groups. For example, beans contain, carbs, starch, and protein. 

    So what is Fiber?

    Fiber is found in plants that contain undigestible complex carbohydrates. The intestines cannot digest fiber. If you have heard, eat more fiber for bowel movements. That’s the reason. Fiber is beneficial because it helps maintain gut health, improves the immune system, and balances blood sugars. 

    But wait a minute! 

    There are two types of fiber: Soluble and Insoluble fiber.

    Soluble fiber absorbs water to form a gel-like substance in the intestines (gut). This helps to:

    • Control blood glucose, and prevent blood glucose spikes.
    • Lower cholesterol by absorbing excess cholesterol in the blood.

    The Food and Nutrition Journal Org, research states that “Soluble fiber have been shown to delay macronutrient absorption, reduce GI and beneficially influence blood lipids much better than insoluble fiber”(1).

    Soluble fiber includes pectin, gums, beta-glucans, and mucilages.

    Some examples of indigenous Caribbean soluble fiber foods:

    • Beans
    • Cassava
    • Avocado
    • Apple (flesh)
    • Guava
    • Lentils
    • Carrots
    • Sweet Potato
    • Collard greens
    • Oranges
    • Okra
    • Plantain
    • Seaweed

    Insoluble fiber is the roughage or bulk in plant fiber that keeps you regular and prevents constipation. These include cellulose, beta-glucans, and lignans. 

    Some examples include: 

    • Almonds
    • Seeds
    • Celery
    • Fruits with skin
    • Cucumber
    • Oats
    • Carrots
    • Berries
    • Whole grains

    Resistant Starch is a fermentable fiber that is beneficial and provides food for good gut bacteria, which breaks down into butyric acid. Butyric acid helps the colon function optimally. Say no to all gut problems. Resistant starch behaves like both soluble and insoluble fiber. Resistant starch can help with weight loss and is beneficial for heart health. It can also improve blood sugar management, insulin sensitivity, and digestive health. 

    Some examples include:

    • Green banana
    • Green plantain
    • Dasheen
    • Cooked cooled potato
    • Lentils
    • Oats
    • Beans
    • Rice

    What are the Health Benefits of Carbohydrates?

    • Regulate blood glucose
    • Lowers Cholesterol
    • Improve digestive health
    • Reduces sugar cravings
    • Improve sleep
    • Aid in muscle function
    • Prevents excessive weight gain

    Why is a low-carb diet recommended to people with prediabetes when carbohydrates are so healthy?

    Eliminating an entire food group is not sustainable for reversing high blood glucose levels. Restriction leads to the depletion of nutrients. When the body feels that depletion it will try to hold on because it feels like it is going into a starvation state. It can also lead to excessive thoughts about food and eating. These will lead to overeating or binging. Eating a large amount of food in a quick time can drastically rise your blood glucose level. 

    The downside of going low on carbs

    Many people have been conditioned that their cultural foods like ground provision, and plantains, are the cause of diabetes. Hence, the reason why for the push on low carbs or the keto diet. However, low carbs long-term can lead to “complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity, and lipid abnormalities can all be linked to long-term restriction of carbohydrates in the diet”.[2] 

    How to add carbs and make them work for you?

     Your body needs the energy to survive and thrive. Your daily carbohydrate intake depends on your age, activity level, gender, weight, and height. 

    The daily intake of fiber for persons with prediabetes is 25g – 35g of a mix of both types of fiber each day. [3,4]

    However, you can add carbohydrates to meals without feeling guilty or bad for eating carbs. Follow the plate method, half-plate for non-starchy greens (callaloo, collard greens, cucumber, watercress) quarter plate for protein (chicken, fish, beef), and quarter plate for carbs (plantain, breadfruit, sweet potato, pumpkin, beans, peas). 

    NEED SUPPORT TO LOWER BLOOD GLUCOSE

    References:

    • https://www.foodandnutritionjournal.org 
    • Bilsborough SA, Crowe TC. Low-carbohydrate diets: what are the potential short- and long-term health implications?. Asia Pac J Clin Nutr. 2003;12(4):396-404.
    • McRae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002

  • Feeling Pressured To Eliminate Carbs: What You Should Know

     

    If you’re confused about carbohydrates (carbs), you’re so not alone!

    Although this method of eating can be used to control blood sugars, it is not sustainable, and food restriction can lead to overeating and feelings of guilt and shame.


    How many times have you been on a “no carb” or “keto diet”? Carbs have been demonized in the media. And even in our culture, you have heard that your food is starchy, heavy, etc. 


    Many foods may not contain carbohydrates. For example, vegetables, legumes, fruits, and dairy are carbs too!

    So let’s break it down…

    In this post you will learn:

    • What are carbs
    • The benefits of carbs
    • The downside of going low on carbs
    • How to add carbs and make them work for you

    Just like proteins and fats, Carbs (carbohydrates) are important nutrients the body needs for energy. 


    What are Carbs?

    Carbohydrates or carbs are sugar molecules found in foods and drinks. Carbohydrates are made up of simple sugars: glucose, fructose, and galactose. And the more complex sugars are starches and cellulose, found in plants. Our bodies break down all carbs into glucose. 


    This glucose also known as blood glucose or blood sugar is the main source of energy for the body’s cells, tissues, muscles, and organs. 

    The body can use the glucose immediately or store it in the liver.


    What are the different types of Carbohydrates? 

    When it comes to our health and blood sugars, not all carbohydrates are created equally. For simplicity, it is easier to separate carbohydrates into simple or complex carbohydrates.


    Simple carbohydrates are carbs that can break down easily and that the body uses immediately for energy. 

    Some examples are: 

    • Fruit juice
    • Milk
    • Table sugar 
    • Candy
    • Refined “white” grains
    • Some cereals
    • Baked goods
    • Corn syrup/High fructose syrup

    On the other hand, Complex carbohydrates, contain larger molecules that are harder to break down. They are filled with vitamins and minerals. They are higher in fiber and digest more slowly. 

    Some examples are:

    Whole grains – oats, corn

    Starch – green banana/plantain, yams

    Fiber – vegetables, fruits, 

    Legumes – beans, peas, peanuts

    While the above classification makes it easy to divide the carbs into two groups, complex carbohydrates can be further divided into other subgroups. So please, understand that no one food belongs to a single group. Many foods contain a variety of food groups. For example, beans contain, carbs, starch, and protein. 


    So what is Fiber?

    Fiber is found in plants that contain undigestible complex carbohydrates. The intestines cannot digest fiber. If you have heard, eat more fiber for bowel movements. That’s the reason. Fiber is beneficial because it helps maintain gut health, improves the immune system, and balances blood sugars. 


    But wait a minute! 

    There are two types of fiber: Soluble and Insoluble fiber.

    Soluble fiber absorbs water to form a gel-like substance in the intestines (gut). This helps to:

    • Control blood glucose, and prevent blood glucose spikes.
    • Lower cholesterol by absorbing excess cholesterol in the blood.

    The Food and Nutrition Journal Org, research states that “Soluble fiber have been shown to delay macronutrient absorption, reduce GI and beneficially influence blood lipids much better than insoluble fiber”(1).

    Soluble fiber includes pectin, gums, beta-glucans, and mucilages.

    Some examples of indigenous Caribbean soluble fiber foods:

    • Beans
    • Cassava
    • Avocado
    • Apple (flesh)
    • Guava
    • Lentils
    • Carrots
    • Sweet Potato
    • Collard greens
    • Oranges
    • Okra
    • Plantain
    • Seaweed

    Insoluble fiber is the roughage or bulk in plant fiber that keeps you regular and prevents constipation. These include cellulose, beta-glucans, and lignans. 

    Some examples include: 

    • Almonds
    • Seeds
    • Celery
    • Fruits with skin
    • Cucumber
    • Oats
    • Carrots
    • Berries
    • Whole grains

    Resistant Starch is a fermentable fiber that is beneficial and provides food for good gut bacteria, which breaks down into butyric acid. Butyric acid helps the colon function optimally. Say no to all gut problems. Resistant starch behaves like both soluble and insoluble fiber. Resistant starch can help with weight loss and is beneficial for heart health. It can also improve blood sugar management, insulin sensitivity, and digestive health. 

    Some examples include:

    • Green banana
    • Green plantain
    • Dasheen
    • Cooked cooled potato
    • Lentils
    • Oats
    • Beans
    • Rice

    What are the Health Benefits of Carbohydrates?

    • Regulate blood glucose
    • Lowers Cholesterol
    • Improve digestive health
    • Reduces sugar cravings
    • Improve sleep
    • Aid in muscle function
    • Prevents excessive weight gain

    Why is a low-carb diet recommended to people with prediabetes when carbohydrates are so healthy?

    Eliminating an entire food group is not sustainable for reversing high blood glucose levels. Restriction leads to the depletion of nutrients. When the body feels that depletion it will try to hold on because it feels like it is going into a starvation state. It can also lead to excessive thoughts about food and eating. These will lead to overeating or binging. Eating a large amount of food in a quick time can drastically rise your blood glucose level. 

    The downside of going low on carbs

    Many people have been conditioned that their cultural foods like ground provision, and plantains, are the cause of diabetes. Hence, the reason why for the push on low carbs or the keto diet. However, low carbs long-term can lead to “complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity, and lipid abnormalities can all be linked to long-term restriction of carbohydrates in the diet”.[2] 


    How to add carbs and make them work for you?

     Your body needs the energy to survive and thrive. Your daily carbohydrate intake depends on your age, activity level, gender, weight, and height. 

    The daily intake of fiber for persons with prediabetes is 25g – 35g of a mix of both types of fiber each day. [3,4]

    However, you can add carbohydrates to meals without feeling guilty or bad for eating carbs. Follow the plate method, half-plate for non-starchy greens (callaloo, collard greens, cucumber, watercress) quarter plate for protein (chicken, fish, beef), and quarter plate for carbs (plantain, breadfruit, sweet potato, pumpkin, beans, peas). 

    NEED SUPPORT TO LOWER BLOOD GLUCOSE

    References: