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Whether baked, mashed, fried, boiled, or steamed, potatoes are one of the most popular foods in the human diet.

Theyre rich in potassium and B vitamins, and the skin is a great source of fiber.

However, if you have diabetes, you may have heard that you should limit or avoid potatoes.

In fact, there are many misconceptions about what people with diabetes should and shouldnt eat. Many people assume that because potatoes are high in carbs, theyre off-limits if you have diabetes.

The truth is, people with diabetes can eat potatoes in many forms, but its important to understand the effect they have on blood sugar levels and the portion size thats appropriate.

This article tells you everything you need to know about potatoes and diabetes.

Like any other carb-containing food, potatoes increase blood sugar levels.

When you eat them, your body breaks down the carbs into simple sugars that move into your bloodstream. This is whats often called a spike in blood sugar levels (1).

The hormone insulin is then released into your blood to help transport the sugars into your cells so that they can be used for energy (1).

In people with diabetes, this process is not as effective. Instead of sugar moving out of the blood and into your cells, it remains in circulation, keeping blood sugar levels higher for longer.

Therefore, eating high-carb foods and/or large portions can be detrimental to people with diabetes.

In fact, poorly managed diabetes is linked to heart failure, stroke, kidney disease, nerve damage, amputation, and vision loss (2, 3, 4, 5, 6).

Therefore, its usually recommended that people with diabetes limit their digestible carb intake. This can range from a very low carb intake of 2050 grams per day to a moderate restriction of 100150 grams per day (7, 8, 9).

The exact amount varies depending on your dietary preferences and medical goals (9, 10).

Potatoes spike blood sugar levels as carbs are broken down into sugars and move into your bloodstream. In people with diabetes, the sugar isnt cleared properly, leading to higher blood sugar levels and potential health complications.

Potatoes are a high carb food. However, the carb content can vary depending on the cooking method.

Here is the carb count of 1/2 cup (7580 grams) of potatoes prepared in different ways (11):

Keep in mind that an average small potato (weighing 170 grams) contains about 30 grams of carbs and a large potato (weighing 369 grams) approximately 65 grams. Thus, you may eat more than double the number of carbs listed above in a single meal (12).

In comparison, a single piece of white bread contains about 14 grams of carbs, 1 small apple (weighing 149 grams) 20.6 grams, 1 cup (weighing 158 grams) of cooked rice 28 grams, and a 12-ounce (350-ml) can of cola 38.5 grams (13, 14, 15, 16).

The carb content of potatoes varies from 11.8 grams in 1/2 cup (75 grams) of diced raw potato to 36.5 grams in a similar serving size of french fries. However, the actual serving size of this popular root vegetable is often much larger than this.

A low GI diet can be an effective way for people with diabetes to manage blood sugar levels (17, 18, 19).

The glycemic index (GI) is a measure of how much a food raises blood sugar compared with a control, such as 3.5 ounces (100 grams) of white bread (1, 11).

Foods that have a GI greater than 70 are considered high GI, which means they raise blood sugar more quickly. On the other hand, foods with a GI of less than 55 are classed low (1, 11).

In general, potatoes have a medium to high GI (20).

However, the GI alone isnt the best representation of a foods effect on blood sugar levels, as it doesnt take into account portion size or cooking method. Instead, you can use the glycemic load (GL).

This is the GI multiplied by the actual number of carbs in a portion, divided by 100. A GL of less than 10 is low, while a GL greater than 20 is considered high. Generally, a low GI diet aims to keep the daily GL under 100 (11).

Both the GI and GL can vary by potato variety and cooking method.

For example, a 1 cup (150 gram) serving of potato may be high, medium, or low GL depending on the variety (11, 20):

If you have diabetes, choosing varieties like Carisma and Nicola is a better option to slow the rise of blood sugar levels after eating potatoes.

You can check the GI and GL of different types of potatoes through this website.

The way a potato is prepared also affects the GI and GL. This is because cooking changes the structure of the starches and thus how fast theyre absorbed into your bloodstream.

In general, the longer a potato is cooked the higher the GI. Therefore, boiling or baking for long periods tends to increase the GI.

Yet, cooling potatoes after cooking can increases the amount of resistant starch, which is a less digestible form of carbs. This helps lower the GI by 2528% (21, 22).

This means that a side of potato salad may be slightly better than french fries or hot baked potatoes if you have diabetes. French fries also pack more calories and fat due to their cooking method.

Additionally, you can lower the GI and GL of a meal by leaving the skins on for extra fiber, adding lemon juice or vinegar, or eating mixed meals with protein and fats as this helps slow the digestion of carbs and the rise in blood sugar levels (23).

For example, adding 4.2 ounces (120 grams) of cheese to a 10.2 ounce (290 gram) baked potato lowers the GL from 93 to 39 (24).

Keep in mind that this much cheese also contains 42 grams of fat and will add nearly 400 calories to the meal.

As such, its still necessary to consider the overall number of carbs and the quality of the diet, not just the GI or GL. If controlling weight is one of your goals, your total calorie intake is also important.

A low GI and GL diet can be beneficial for people with diabetes. Potatoes tend to have a medium to high GI and GL, but cooled cooked potatoes, as well as varieties like Carisma and Nicola, are lower and make a better choice for people with diabetes.

Although its safe for most people with diabetes to eat potatoes, its important to consider the amount and types you consume.

Eating potatoes both increases your risk of type 2 diabetes and may have negative effects on people with existing diabetes.

One study in 70,773 people found that for every 3 servings per week of boiled, mashed, or baked potatoes, there was a 4% increase in the risk of type 2 diabetes and for french fries, the risk increased to 19% (25).

Additionally, fried potatoes and potato chips contain high amounts of unhealthy fats that may increase blood pressure, lower HDL (good) cholesterol, and lead to weight gain and obesity all of which are associated with heart disease (26, 27, 28, 29).

This is particularly dangerous for people with diabetes, who often already have an increased risk of heart disease (30).

Fried potatoes are also higher in calories, which can contribute to unwanted weight gain (27, 29, 31).

People with type 2 diabetes are often encouraged to maintain a healthy weight or lose weight to help manage blood sugar and reduce the risk of complications (32).

Therefore, french fries, potato chips, and other potato dishes that use large amounts of fats are best avoided.

If youre having trouble managing your blood sugar levels and diet, speak with a healthcare provider, dietitian, or diabetes educator.

Eating unhealthy potato foods, such as chips and french fries, increases your risk of type 2 diabetes and complications, such as heart disease and obesity.

Although you can eat potatoes if you have diabetes, you may still want to limit them or replace them with healthier options.

Look for high fiber, lower carb, and low GI and GL foods like the following (33):

Another good way to avoid large portions of high carb foods is to fill at least half of your plate with non-starchy vegetables, such as broccoli, leafy greens, cauliflower, peppers, green beans, tomatoes, asparagus, cabbage, Brussels sprouts, cucumbers, and lettuce.

Lower carb replacements for potato include carrots, pumpkin, squash, parsnip, and taro. High carb but lower GI and GL options include sweet potato, legumes, and lentils.

Potatoes are a versatile and delicious vegetable that can be enjoyed by everyone, including people with diabetes.

However, because of their high carb content, you should limit portion sizes, always eat the skin, and choose low GI varieties, such as Carisma and Nicola.

In addition, its best to stick with boiling, baking, or steaming and avoid fried potatoes or potato chips, which are high in calories and unhealthy fats.

If youre struggling to make healthy choices to manage your diabetes, consult your healthcare provider, dietitian, or diabetes educator.

Link:
Potatoes and Diabetes: Safety, Risks, and Alternatives - Healthline

Its been said that a thousand-mile journey begins with one step. Similarly, a journey to a healthier you begins with just one consultation.

There are an endless number of reasons why our health starts to slip away from us as we get older. A demanding career, family commitments, age and injury all these things can impact our ability to adhere to a program focussed on healthy living.

But the good news is that there are people here to help.

Live Well Exercise Clinic is a state-of-the-art exercise facility that provides professional fitness training and healthy lifestyle coaching to members of any age, shape or size. By using exercise as medicine, the expertly trained and educated staff at Live Well coach members on developing healthy habits that lead to sustained lifestyle change and improved quality of life.

Live Well Exercise Clinic in Lynn Valley has been open just over a year now and has already helped dozens of clients on their journey to find their way back to a healthier self.

Take Live Well member Tanja for example. Fed up with the constant guessing game of which diet and which gym would serve her best, Tanja decided to seek professional help to finally find a long-term solution to her health concerns.

Like many others, I have been yo-yo dieting for the majority of my adult life and stuck on the weight loss and weight gain cycle for years. I have tried every diet program and joined just about every gym, says Tanja.

Thats when she found Live Well.

Live Well fosters a friendly and welcoming community, and this motivates me to keep coming to exercise classes. Sessions are structured so that there is a different educational and inspirational component with each visit. Also, if something is not quite working for me, staff is always on hand to answer my questions and help me adjust my own personal program to suit my needs, says Tanja.

I have learned to incorporate (and even enjoy) regular exercise in my life again. Along with gaining more muscle strength and stamina, I also noticed that after a few months of doing the Live Well program I had less knee and joint pain! I feel physically stronger and more confident, and I am enjoying exercising my body and treating it well.

Unlike Tanja, Live Well member Tory had apprehensions about exercising for years due to her fear of injury, anxiety and lack of preparedness but after years of stagnant living she soon found that she couldnt delay her health journey any longer.

I spent years trying to get fit and lose weight, trying all sorts of things but nothing worked until Live Well. My balance was bad, my strength was minimal and I was scared. My whole life Ive taken horrible falls, many with serious injury, says Tory.

Since Ive been with Live Well, I have not fallen at all. The trainers are so amazing, if something doesnt work for you or you feel unwell they find an exercise you can do. Everyone has a different program with exercises just for them. There is no competition, the gym feels more like a sanctuary than a gym.

Some members have found inspiration to seek out and sustain healthier habits together like married Live Well couple Irene and Lloyd.

Lloyd and I both realized we needed to have some structured exercises as we age and we wanted it to be in a safe and supervised environment so that we could maintain and build strength, flexibility and stamina, said Irene.

Lloyd saw an ad for Live Well, looked into it and suggested we go. It has been a very positive and enjoyable experience. The groups are small, the exercises are designed for each individual and we work and advance at our own pace. It isnt a competitive environment and everyone in each session is at a different level.

Whatever the reason for seeking out Live Well, each member is able to find the safe and secure environment that they need to flourish. With just one consultation, the journey to a healthier you begins. Come visit us today and let us show you the path to a lifestyle youll be happy to have.

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Start your Health Journey with Live Well Exercise Clinic - North Shore News

Chef Tom Kerridge, as well as 11 volunteers, are on a mission to improve their health for good in 2020. Hes documenting the experience on his new BBC show Lose Weight & Get Fit with Tom Kerridge.

They spend two months working as a team to get fitter and lose weight while viewers get an insight into how they do, and how to make the delicious dishes Tom makes.

Fitness and cooking go hand in hand when it comes to leading a healthy lifestyle. And heading into the fourth week of the challenge, Tom made a squid, chickpea and chorizo stew!

Screenshot: Lose Weight and Get Fit with Tom Kerridge Spanish stew BBC

Tom said during episode 5 that chorizo isnt normally allowed as part of a low-calorie diet but he added that a small amount of the sausage makes a huge difference to the taste of the overall dish.

Step 1: First things first, get a teaspoon of olive oil into a frying pan just enough to get the natural fats from the chorizo sausage rendering.

Step 2: Add crushed garlic, diced onion, smoked paprika and dried chilli flakes.

Step 3: Next, in goes chopped fresh rosemary and a splash of red wine, once it has reduced by half, add fish stock and a tin of tomatoes. Then, add some chickpeas for heartiness.

Screenshot: Lose Weight and Get Fit with Tom Kerridge Spanish stew BBC

Step 4: Now, turn down the heat and leave for around 10 minutes, the whole stew will reduce down.

Step 5: Then, its time to add the squid, low in fat, high in b6 which is great for upping energy levels. Tom cut the tubes into rings and the tentacles in half. Now, cook the squid for 3-4 minutes.

Screenshot: Lose Weight and Get Fit with Tom Kerridge Spanish stew BBC

Step 6: All thats left to do is add a handful of baby spinach as well as a bunch of chopped parsley to the stew.

Step 7: Then, finally, add the zest of a lemon, a pinch of salt and pepper then the stew is ready to serve.

WATCH LOSE WEIGHT AND GET FIT WITH TOM KERRIDGE WEDNESDAYS AT 8.30 PM ON BBC TWO

AND GET FREAKY WITH US ONINSTAGRAMANDFACEBOOK

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Make Tom Kerridges spanish stew from Lose Weight and Get Fit episode 5 - Reality Titbit - Celebrity TV News

REBEL Wilson turned heads at the Oscars Vanity Fair party on Sunday night - as she showcased her impressive weight loss and slimmed down waist.

The Pitch Perfect star, 39, looked remarkably trimmer as she sported a slinky pink gown for the star-studded bash.

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And many fans, desperate to follow in her footsteps, were left asking exactly how Rebel, who played Fat Amy, managed to trim down.

Here, we talk through the main ways the Aussie actress has managed to shed the pounds in the space of just a few months.

Rebel, real name Patricia, has given her fans an insight into her fitness regime - by sharing videos of her gym workouts.

In one clip, Rebel can be seen doing circuit training including weight exercises, squats and lunges - before finishing off with ab exercises.

She captioned the post: Gotta keep up that stamina! Heres a part of my gym workout today.

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I also did 60 minutes of cardio (which is boring to film) and stretching to end it all right."

Another video posted by the star shows her running on a treadmill while on the top deck of a boat.

She captioned it: "Gotta get in that at sea workout x"

Rebel has a personal trainer, called Jono Castano Acero, who encourages Rebel to do some form of cardio every single day.

I encourage all my clients to do an extra bit of cardio during the day to keep moving, he said.

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A little tip is get a watch or use your phone to count steps and aim for 10,000 steps a day. If youre on 9,000 steps at 10 p.m. you have to get it done.

Jono recently bragged about Rebel's grit on Instagram, saying: "Rebel Wilson has been putting in the yards seven days a week. Proud of you gurl."

Rebel made a New Year's resolution at the start of 2020 to ditch her unhealthy eating habits and kickstart "The Year of Health".

She wrote on Instagram: "Okay so for me 2020 is going to be called The Year of Health.

"So I put on the athleisure and went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food, which is going to be hard after the holidays Ive just had but Im going to do it! Whos with me in making some positive changes this year?"

Rebel lost weight while filming the movie Cats - due to all the rigorous and demanding dance routines she had to learn.

On top of that, the set was kept at a steamy 100 degrees to ensure that the dancers did not cool down between takes and injure themselves when they got back at it.

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All that led to a quick eight pound loss in just four days.

"I lost eight pounds, shooting my number, in four days," Rebel said.

"One, because theres a lot of physicalities but also, they heated up the set very high, to almost 100 [degrees] Fahrenheit, so that we could never cool down."

Rebel previously revealed that she has stopped counting her total calorie intake, and instead focuses on her fibre intake.

In particular, a minimum of 35 grams of fibre is a must to maximise weight loss.

Experts say high fibre foods are complex carbohydrates that offer energy for long durations and prevent cravings. It also controls your blood sugar and keeps you feeling full for a longer time.

Rebel recently attended a luxury weight loss, wellness, and fitness retreat in Malibu called The Ranch.

She spent four days there learning how to switch up her lifestyle and Rebel says she lost eight pounds while spending time there.

Speaking about the retreat on Instagram, Rebel wrote: OMG just finished four fantastic days at #TheRanch4.0 so challenging but very rewarding!

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"Not to mention I lost 8 pounds from marathon hiking over the four days! Thanks to the amazing staff and masseuses (free daily massages are part of the program)!! Feeling great!!"

Other celebs who have spent time at The Ranch include Julianne Hough, Selma Blair and Mandy Moore.

Even before her weight loss, Rebel Wilson was well known for her self-confidence and body positivity.

Health experts say that confidence is key to shedding the pounds as when when you recognise that your self-worth is not dependent on your weight, it frees you to focus on what is most important (your physical and mental health).

Speaking about her body type, Rebel previously said: "Being unique and different was a really good thing.

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"I walked into my agents office for the first time, they looked at me and said, Wow, we have nobody on our books like you.

"And they signed me on my second day here I wouldnt ever want to compete with what I call the glamours the really gorgeous people.

"Im about the brain, the heart and whats on the inside. I feel really lucky to be the body type I am."

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Rebel Wilsons two-stone weight loss how the Pitch Perfect star shed the pounds - The Sun

Hey Honey, whos that at the door? I asked my husband as we sat at the dining room table.

Im not sure, he said. My x-ray vision isnt working through this cement wall.

Very funny, Superman. Could you look out the window?

Um, it looks like Girl Scouts.

Girl Scouts? Oh-no! We have to pretend were not home!

Why? Theyre about 10-years-old. They dont look dangerous.

Do they have boxes with them?

Boxes? Um, yeah. You think they have some sort of weapons cache in the boxes.

No! Cookies.

Cookies?

Yes, Girl Scout cookies.

Are they explosive Girl Scout cookies?

NO! Theyre FATTENING Girl Scout cookies.

Ah. Im beginning to see the light.

Lets hide.

They already saw me look out the window twice.

Rats.

You can just say no.

Its not that easy. When they look at you with those big, pleading eyes and hold out the box of Thin Mints, you cant say no.So just buy some cookies. Whats the big deal?

The big deal is that I gained seven pounds over the holidays and my New Years resolution was to get back in shape and I CANT LOSE WEIGHT IF THERE ARE GIRL SCOUT COOKIES IN THE HOUSE!

They arent going to jump out of the pantry and yell eat me, you know.

You dont understand. I love Thin Mints. And those Tagalongs are sooo good. Not to mention the Lemon-ups

You know them all by name?

Actually, I think the Do-si-dos were my favorites when I was little.

This is so sad.

Of course, now I like to have the Toffee-tastics with my coffee.

Maybe you should talk to someone about this you know, professionally?

I wonder if they still have those yummy chocolate and caramel ones?

Oh, you mean the Juliettes? Those arent available anymore.

Theyre not? Wait a minute how do you know that? Ahhhh! Theyve already been here!

They sold you some cookies! Theyre not here to take orders Theyre delivering the cookies you already bought! You traitor!

Er, um I got them for the kids!

Fine. But I get the Thin Mints.This is a repeated Lost in Suburbia column, which has appeared in GateHouse Media newspapers since 2008. As Tracy Beckermans main column is shifting focus - her kids are grown and she has moved back to the city - we are rerunning her earlier work for readers who may have missed these the first time around. You can follow her on Facebook at https://www.facebook.com/LostinSuburbiaFanPage/ and on Twitter at https://twitter.com/tracybeckerman.

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Lost in Suburbia classic: This is the way the cookie crumbles - Jackson County Newspapers

(Reuters Health) - Obese people who have weight-loss surgery may also lower their risk of developing colorectal cancer, a research review suggests.

Obesity has long been linked to increased risk of colorectal tumors and other types of cancer, as well as a greater risk for chronic illnesses like diabetes and heart disease. Losing weight is thought to reduce these risks.

Our findings further support . . . that these surgeries do in fact have an overall protective effect among the obese population in terms of reducing colorectal cancer, said Dr. Sulaiman Almazeedi of Jaber Al-Ahmed Hospital in Kuwait, who led the study.

The researchers examined data from seven previous studies that followed more than 1.2 million patients for about seven years, on average. Colorectal cancer was rare: just 638 people developed these tumors during the study.

Compared to obese individuals who didnt get bariatric surgery, those who did were 35% less likely to develop colorectal cancer, the researchers report in the British Journal of Surgery.

Obesity is one of the most preventable causes of early death and it, as an epidemic, should not be taken lightly, Almazeedi told Reuters Health by email. Although lifestyle modifications and medical therapy have long been the cornerstone of this problem, bariatric surgery is proving day by day to be of vital importance in this battle.

The studies in the analysis used a variety of methods and none was designed to prove bariatric surgery directly affects colorectal cancer risk.

Researchers also lacked information about how obese people were prior to surgery, how much weight they lost and what type of bariatric surgery they had.

The primary explanation for reduction in cancer including colorectal cancer following bariatric surgery is the extent of weight loss which occurs, said Dr. Bruce Wolfe, a researcher at Oregon Health and Science University in Portland, who wasnt involved in the study.

Earlier research suggests obese people need to lose 20% of their body weight to get the best outcome in terms of reducing the risk of cancer, Wolfe said by email. Bariatric surgery is the best way to accomplish this, he said.

When people lose weight after bariatric surgery, many changes happen that impact cancer risk, said Dr. Daniel Schauer of the University of Cincinnati College of Medicine, in Ohio.

Perhaps most importantly for colorectal cancer risk, the body has less inflammation and many of the (tumor) growth factors associated with obesity are decreased, Schauer, who also wasnt involved in the study, said by email. These are strongly related to the amount of weight loss.

The single biggest thing people can do to lower their risk of cancer is to keep calories in check, said Dr. Graham Colditz of Washington University School of Medicine in St. Louis, Missouri.

For those who are overweight or obese, one good goal is to try to stop gaining more weight, Colditz, who wasnt involved in the study, said by email. That alone can have health benefits.

People at any weight can also reduce their risk of certain cancers with healthy eating and exercise habits, Colditz added.

If youre overweight, theres still real benefit to things like: being physically active, eating a diet rich in fruits and vegetables, limiting alcohol and processed meats, and getting colon and cervical cancer screening tests, Colditz said. Reducing snacks and eliminating sugar sweetened beverages as part of this approach leads to sustained weight loss.

SOURCE: bit.ly/2SmLYtG British Journal of Surgery, online January 24, 2020.

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Weight-loss surgery tied to lowered risk of colorectal cancer - Reuters

Research says that reducing the portion size has nothing to do with weight loss

As long as the majority of your diet comes from these two food groups

Updated: 2:45 AM EST February 7, 2020

By Catriona Harvey-Jenner

The basic comparison for weight loss that we have all understood for a long time goes a bit like this: eat less food + exercise = lose weight. Medical Association suggests that weight loss actually has much less to do with smaller portion sizes and reduced calorie intake than we had long thought. Instead, the study revealed that digging refined grains, highly processed foods and foods with added sugar was actually the key to shedding pounds. If you concentrate on eating a vegetable-rich diet that consists mainly of whole foods, it seems that portion size and calorie content do not even get there. The study, conducted by Christopher D. Gardner, director of nutrition research at the Stanford Prevention Research Center, assessed about 600 people. The subjects were split into two diet groups one that eats healthy low in carbohydrate and the other that eats healthy low in fat. Throughout the duration of the study, dietitians trained both test groups to eat home-made whole food that was minimally processed and highly nutritious. Both groups lost a considerable amount of weight. Members of the low-carb group usually lost slightly more than 13 pounds, while those in the low-fat group lost slightly less, with an average of 11.7 pounds. Both groups saw a decrease in their waist size and body fat percentages, as well as in their blood pressure and blood sugar levels. And they all did that without reducing the amount of food they ate. It was all about checking the quality and health of their food. This was something that shocked the participants, Gardner noted. A few (of) weeks in the study people asked when we were going to tell them how many calories they should save, he said. So it shows, its really about quality, not quantity. If you are hungry: eat. Eat as much as you want, just make sure its the right thing. The Irish Times

The basic comparison for weight loss that we have all understood for a long time goes a bit like this: eat less food + exercise = lose weight.

And while the training section still exists, a study in 2018 and published in the Journal of the American Medical Association suggests that weight loss is actually much less to do with smaller portion sizes and reduced calorie intake than we had long thought. Instead, the study revealed that digging refined grains, highly processed foods and foods with added sugar was actually the key to shedding pounds.

If you concentrate on eating a vegetable-rich diet that consists mainly of whole foods, it seems that portion size and calorie content do not even get there.

The study, conducted by Christopher D. Gardner, director of nutrition research at the Stanford Prevention Research Center, assessed about 600 people. The subjects were split into two diet groups one that eats healthy low in carbohydrate and the other that eats healthy low in fat. Throughout the duration of the study, dietitians trained both test groups to eat home-made whole food that was minimally processed and highly nutritious.

Both groups lost a considerable amount of weight. Members of the low-carb group usually lost slightly more than 13 pounds, while those in the low-fat group lost slightly less, with an average of 11.7 pounds. Both groups saw a decrease in their waist size and body fat percentages, as well as in their blood pressure and blood sugar levels.

And they all did that without reducing the amount of food they ate. It was all about checking the quality and health of their food. This was something that shocked the participants, Gardner noted. A few (of) weeks in the study people asked when we were going to tell them how many calories they should save, he said.

So it shows, its really about quality, not quantity. If you are hungry: eat. Eat as much as you want, just make sure it is the right thing.

the Irish Times

.

Excerpt from:
Research says that reducing the portion size has nothing to do with weight loss - Mash Viral

POPSUGAR Photography / Sheila Gim How Much Sugar Can You Have on the Keto Diet? This Expert Explains

By now, you're probably familiar with the keto diet these days - the high-fat, moderate-protein, super-low-carb diet has helped people lose weight, gain energy, and transform their lives. But as popular as the diet is, there are still many misconceptions about it.

For starters, many people think you can't eat any carbs at all in order to get into your body's fat-burning state of ketosis. In reality, some carbs are allowed as long as you eat about 50 grams or fewer daily. But what about sugar? Keto dieters have all but eschewed the sweet stuff in favor of calorie-free sweeteners like stevia. Just look at this roundup of keto fat bombs: they're all sugar-free or incredibly low in sugar.

To find out just how much sugar you can eat on the keto diet, we asked Brittanie Volk, PhD, RD, senior clinical and patient engagement specialist at Virta Health, for answers.

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"To achieve the many health benefits that a ketogenic diet has to offer, one needs to consume only the amount of carbohydrates that the individual can tolerate to stay in nutritional ketosis," she told POPSUGAR. "This amount differs from person to person but is generally less than 50 grams of total carbohydrates per day. That means all sources of carbohydrate, including refined sugar, should be limited to as little as possible to avoid the impact carbohydrates can have on blood sugar and insulin levels."

So while sugar is a carb and does count toward your 50 grams or fewer a day, you should still limit sugar intake so as not to spike your blood sugar. Yes, you can still have it, but make sure that sugar, combined with all your other sources of carbohydrates, stays below your threshold of about 50 grams a day.

Related video: How to Start the Keto Dietand Ways to Stick With It (Provided by Health.com)

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I tried the keto diet for 10 days. Here is what happened (Eat This, Not That!)

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How Much Sugar Can You Have on the Keto Diet? This Expert Explains - msnNOW

Mobile apps might help some obese or overweight people with type 2 diabetes shed excess pounds (lbs), but a recent review also suggests that results may be modest at best.

For thepaper, published in January 2020 in Obesity, researchers looked at changes in waist circumference, weight, and body mass index (BMI) in 2,129 people with type 2 diabetes who participated in one of 14 different clinical trials testing a variety of mobile apps for diabetes self-management. These trials randomly assigned some participants to use apps, while others did not, and interventions lasted between 3 and 12 months.

By the end of the trials, people who used diabetes apps lost an average of 0.84 kilograms (about 1.9 lbs) more than participants who didnt. With mobile apps, people also reduced their waist circumference by 1.35 centimeters (about inch) more on average.

BMI appeared lower with apps than without these tools, but the difference was too small to rule out the possibility that it was due to chance.

Reductions in weight, waist circumference, and BMI appeared more pronounced when people were obese and when participants used apps in combination with other interventions designed to promote healthy eating and exercise habits. Some of the trials in the analysis allowed participants to pursue other approaches to weight loss with or without also using a mobile app to manage diabetes.

Mobile application interventions combined with other behavior components lead to a larger magnitude of weight loss, says senior study author Mingzi Li, PhD, of Peking University in Beijing. However, the mobile application functionalities do not moderate weight loss significantly.

Face-to-face or supervised lifestyle modification programs have long been considered a cornerstone of diabetes care, Dr. Li and colleagues wrote. Obesity is a risk factor for developing diabetes and for experiencing potentially serious complications, like blindness, amputations, kidney failure, heart attacks, and strokes.

People who lose at least 5 percent of their body weight in the first year after a diabetes diagnosis may cut their 10-year risk of events like heart attacks and strokes roughly in half, according to a study published in May 2019 in Diabetologia.

And people who lose less weight may still see benefits. Patients with diabetes who lost no more than 2.5 percent of their body weight, for example, were able to lower their blood sugar, cholesterol, and blood pressure, according to a review and meta-analysis published in June 2016 in Obesity Reviews.

RELATED: The Best Apps for Managing Diabetes

In the current study, people typically lost less than 2.5 percent of their body weight. This doesnt seem like much, but it might be enough for them to see improvements in blood sugar, cholesterol, and blood pressure, Li and colleagues wrote.

Weight loss didnt appear to be influenced by whether apps had certain features, like tracking physical activity, logging food, counting calories, monitoring weight, or monitoring or recording blood sugar levels.

This might be because all studied mobile apps had four to five functionalities on average, and it is therefore difficult to distinguish between individual effects, Li said.

At the start of the trials, participants were 58 years old on average and had an average BMI of 30, meaning they typically had obesity.

People who started out with a higher BMI appeared to benefit more from using apps. For each additional unit in BMI as measured at the start of the trials, people using apps achieved of 0.15 kilograms (about 0.3 lbs) more weight loss on average.

RELATED: Most Type 2 Diabetes Apps Fall Short in Helping Users Manage Blood Sugar

Even though the current study pooled results from randomized controlled clinical trials considered the gold standard for medical research there are still some limitations.

One big drawback is that the studies didnt provide long-term weight loss outcomes, particularly because so many people who lose weight struggle to keep it off.

Another limitation is that the results dont show what types of apps or features within apps might help the most with weight loss.

More research is needed to determine whether apps might help people who dont have time or money to do face-to-face appointments with psychologists, nutritionists, or other clinicians who might help them develop and stick to a weight loss plan, Li and colleagues pointed out.

Its possible, they argue, that apps might help some busy people stick with weight loss efforts because its easier and more convenient to use a smartphone every day to monitor progress than it is to go to checkups.

People with diabetes who try and fail to lose substantial amounts of weight using only an app shouldnt be discouraged that they dont get results, says Susan Roberts, PhD, a professor of nutrition at Tufts University in Boston and founder of iDiet.

Dont feel guilty if an app isnt helping you, Dr. Roberts says. They dont help the average person much based on these results, and there are other ways to lose weight.

Whether or not people use apps, regular monitoring of progress with lifestyle changes and weight loss efforts is one key to success, according to the Centers for Disease Control and Prevention.

Besides mobile app interventions, there has been a growing evidence that interventions like step counters could be effective in weight loss as well, Li said. If combined with additional behavior change components, including multidisciplinary diabetes care management or health coaching, they will be more effective.

RELATED: Smart Health: I Tried Noom for Weight Loss and It Worked

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Type 2 Diabetes Apps Help With Modest Weight Loss, Review Finds - Everyday Health

My friends Mike and Robin have been on the keto diet for a couple of years. They lost a ton of weight, and they look fit and trim better than Ive ever seen them, and Ive known them more than 30 years.

Their results are not unusual. The keto diet often leads to rapid weight loss.

The trick lies in keeping it off. Mike and Robin have done it well, but a lot of people cant. And therein lies a problem, according to Jennifer McDaniel, a registered dietitian and the owner of McDaniel Nutrition Therapy in St. Louis.

While you might gain benefits in the short term just like any other restrictive diet, most people like, 90% of the people have trouble staying on it. When they lose the weight and they cant maintain the weight that they attained, thats just another failed diet, she said.

The keto diet is a high-fat, low-carbohydrates diet its like the Atkins diet on steroids, McDaniel said. People on the diet strive to consume 70% to 80% of their calories through fats, as little as 5% through carbohydrates and the rest through protein.

This helps us lose weight because it forces our bodies to burn fat for energy instead of its preferred fuel, carbohydrates.

McDaniel recommends that her clients not go on the keto diet. The diet changes the microbiome in their bodies (the bacteria, fungi and more that live inside us). It is difficult for people on the diet to consume enough fiber, which can lead to constipation and other gastrointestinal nastiness. And because carbohydrates hold onto water, people on the diet are often dehydrated, she said.

And yet, as Mike and Robin and thousands of others can attest, it works. So I decided to try a few recipes to see how they tasted.

The rules of the keto diet are highly restrictive, which can make cooking difficult. You need to avoid fruit, sugars, grains, beans and legumes, rice, potatoes, candy and juice.

Ingredients to be encouraged include meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, certain oils (olive, avocado, coconut) and low-carb vegetables most green vegetables, tomatoes, onions, peppers and the like.

Its a lot to take in, so I began with a simple and entirely wonderful dish of Citrus-Marinated Olives. These are a marvelous treat, combining the heady earthiness of olives with bright notes of orange and lemon. Though the flavors are disparate, they work surprisingly well together.

Another winner was Keto Egg Cups, a dish that concisely presents everything that is good about keto cooking: Little cups made from prosciutto hold eggs mixed with cream, spinach, roasted red peppers and mozzarella and Parmesan cheeses.

Two entrees came next. First, I took a recipe for Instant-Pot Keto Mediterranean Chicken and made it a recipe for Keto Mediterranean Chicken Without an Instant Pot. It only took about five minutes longer than the Instant-Pot version, and it was deeply satisfying.

The other entree, Keto Breaded Chicken Cutlets, isnt bad but Id only make it again if I were on the keto diet. The chicken is dredged through almond flour before frying, which gives it a duller flavor than wheat flour.

Keto Mediterranean Chicken

Adapted from a recipe by the Food Network; yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 1/2 teaspoons dried oregano

1 cup whole-milk Greek yogurt

1/4 cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and 1/2 cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

Serve the chicken with its sauce, and the yogurt sauce on the side.

Keto Egg Cups

Recipe from the Food Network; yield: 3 servings

1 tablespoon butter, see note

6 large, thin slices of prosciutto

1/3 cup shredded mozzarella cheese

1/4 cup grated Parmesan

1/4 cup packed baby spinach leaves, chopped

1/4 cup roasted red peppers, chopped

6 large eggs

1/4 cup heavy cream

Salt and pepper

Note: To make this recipe even more keto-friendly, instead of greasing the muffin tin with 1 tablespoon of butter, melt 2 tablespoons and brush the tin with it. It will pool in the bottom of each cup, but that is OK.

Position an oven rack in the center of the oven and preheat to 400 degrees.

Grease the cups of a muffin tin with the 1 tablespoon of butter (or brush with 2 tablespoons of melted butter). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red peppers.

Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.

Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use a thin knife or offset spatula, if necessary, to loosen the prosciutto from the edges of each cup. Transfer to a plate for serving.

Citrus-Marinated Olives

Recipe by Valerie Bertinelli via Food Network; yield: 4 to 6 servings

1/4 cup olive oil

1/4 teaspoon crushed red pepper flakes

2 sprigs fresh thyme

1 garlic clove, thinly sliced

1 strip lemon zest, removed with a vegetable peeler

1 strip orange zest, removed with a vegetable peeler

Salt and pepper

1 cup Castelvetrano olives

1 tablespoon lemon juice

1 tablespoon orange juice

Heat the olive oil in a small saucepan over medium heat. Add the red pepper flakes, thyme, garlic, lemon zest, orange zest, salt and pepper to taste and cook, stirring occasionally, until garlic is pale golden, about 2 minutes. Stir in olives and cook until just warm, 2 minutes. Remove from heat and stir in lemon juice and orange juice. Serve warm or at room temperature.

Keto Breaded Chicken Cutlets

Recipe from the Food Network; yield: 4 servings

1 1/2 pounds thinly sliced raw chicken breast

Salt

2 cups almond flour

3 large eggs

1/2 cup grated Parmesan cheese

1 1/2 teaspoons paprika

1/2 teaspoon garlic powder

Ghee (clarified butter, see note) or avocado oil, for frying

Lemon wedges, for serving

Note: To clarify butter, gently melt butter over medium-low heat. Carefully skim foam off top. Pour carefully into a container, stopping before any of the white solids on the bottom of the pan pour out. Store in an airtight container for up to 9 months or in a refrigerator for up to 1 year.

If any of the chicken slices are thicker than 1/4 inch, pound them out one at a time between 2 sheets of plastic wrap or waxed paper with a meat mallet to a thickness of 1/4 inch.

Sprinkle chicken all over with salt and just enough of the almond flour to lightly coat both sides.

Beat the eggs in a wide, shallow bowl. In another wide, shallow bowl, mix the remaining almond flour with the Parmesan, paprika and garlic powder.

Dip chicken in the eggs to coat. Let the excess drip off, then coat thoroughly in the almond flour mixture. Place on a plate and repeat with the remaining chicken.

Heat 1/4 inch of ghee or avocado oil in a large skillet over medium-high heat until hot but not smoking. Add half the chicken and cook until golden on one side, about 3 minutes. Flip and cook until golden on the other side, another 3 minutes. Transfer to a paper towel-lined plate and repeat with the remaining chicken, adding more ghee or oil of needed. Serve with lemon wedges.

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The keto diet: Its highs and lows plus 5 recipes - West Hawaii Today

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