More Than Sugar: Five Things Diabetics Should Pay Attention to on Food Labels

Monitoring sugar consumption is a crucial aspect of diabetes care. However, food labels can identify other factors that can affect diabetic health, both directly and indirectly. Here are five parts of the food label that should be taken into careful consideration.

Carbohydrates 

The number of carbohydrates listed on food's nutrition facts is a total of three different types: sugar, complex carbs, and fiber. Underneath the total amount, the amounts of sugars and dietary fiber are listed separately. The remaining carbs, once sugar and fiber are subtracted from the total, are complex carbs. Even when avoiding sugar, a diabetic patient can still be taking in too many carbohydrates via complex carbohydrates, which can cause blood sugar to rise.

Fiber

Fiber is extremely beneficial to diabetic health. While it is a carbohydrate, it's mostly indigestible and used by the body to promote healthy digestion. It can help to slow blood sugar rise after meals, as well as promote weight management, satiation, and cholesterol reduction.

Fats

Healthy fats, such as monounsaturated and polyunsaturated fats, can actually be part of a balanced diet when consumed in moderation. Bad fats, such as saturated and trans fats, should be avoided as often as possible. The good fats can contribute to heart health, which is essential for diabetics, who are at increased risk for heart disease.

Sodium

While sodium doesn't have a direct effect on blood sugar levels, too much can have an impact on general health and cause high blood pressure, which diabetics are already at a higher risk of developing. Keeping sodium intake at 2,300 mg or less per day is recommended.

Serving Size

Food labels can be tricky because the numbers listed for each item on a food label apply to only one serving of that product. Even if the package seems like it should be a single serving, it may not be. It's important to check the serving size and servings per container at the top to understand what a recommended serving is and how to keep track of nutritional values.

Monitoring the types of foods and how much of them you eat is necessary for managing diabetes. If you have questions about your diabetes care, contact Razi Medical Group today online or by phone at 760-245-6106.

Image by U.S. Department of Agriculture

Great Food Choices for Bringing Down Your Blood Pressure

High blood pressure is a dangerous but widespread condition. In fact, about 75 million American adults have high blood pressure according to the CDC—that's about 29 percent of the nation's population! Luckily, diet and exercise can have beneficial effects on this condition. Here are some common foods that can help bring down high blood pressure.

Berries

Berries have a high concentration of antioxidants and flavonoids, which can help prevent hypertension and lower blood pressure, reducing the need for internal medicine. It's simple to incorporate these sweet fruits into your diet by adding them to smoothies or even freezing them for a refreshing treat.

Beets

Nitric oxide has been found to help dilate blood vessels, thereby lowering blood pressure. Beets have a high concentration of nitric oxide, making them a great addition to a health-conscious diet. Try juicing beets, adding them to stir-fries or stews, or even baking them into chips.

Leafy Greens

There seem to be endless reasons why leafy greens are beneficial to the human body. One of these benefits is the high concentration of potassium in these veggies, which can reduce sodium by way of urine and thereby lower blood pressure. The greens highest in potassium include romaine lettuce, kale, collard greens, spinach, and swiss chard—some of which are heavily grown right here in California, for readers who are locavores.

Oats

Oats have recently been named a superfood by physicians and healthy eaters alike, mostly due to their promotion of weight loss and their nutrient-dense properties. These grains can also lower blood pressure and improve cholesterol profiles. To add them to your diet, oats can be eaten in traditional oatmeal or even added to a food processor to make gluten-free oat flour for use in baking.

Salmon and Mackerel

Omega-3 fatty acids are vital to a heart-healthy diet, and fish high in omega-3s can help lower blood pressure as well. Salmon and mackerel are great sources of omega-3s, although you should be careful to avoid harmful additives in canned varieties. Also, vegetarians don't have to worry: omega-3s can also be found in many nuts and seeds such as walnuts and flax seeds.

Dark Chocolate

Although dark chocolate should be consumed in moderation just like any sweet, it can be a great choice for those with a sweet tooth, as it's associated with a lower risk for cardiovascular disease. It's also easy to find dark chocolate made with blueberries or raspberries, meaning you increase the heart-healthy properties of your snack.

Incorporating heart-healthy foods into your diet can have lasting effects, and our team is more than happy to talk to you about how these foods can benefit your overall health. For more information on lowering blood pressure, give Razi Medical Group a call at 760-245-6106!

Diabetes 101: Are You at Risk?

Diabetes is a life-changing medical condition, and unfortunately, people with a family history of the disorder are more likely to develop it themselves. But genes only partially contribute to diabetes, and there are other risk factors, including lifestyle choices and environment, that also play a role in the development of the disorder.

Childhood Diabetes 

Type 1 diabetes, or childhood diabetes, is an autoimmune disease that originates in childhood but lasts a lifetime. It was previously thought that the condition was entirely the result of genes, but as more research has been performed, it’s become clear that there are environmental factors that also play into the diagnosis. Consider this: identical twins have identical genes, so if one twin were to have diabetes, the other would also have it if the disease were entirely genetic. But research from the American Diabetes Association shows that when one twin has diabetes, the other twin only has it half the time—meaning other factors play a role.

A number of different viruses have also been linked to childhood diabetes, including measles, mumps, and rotavirus. Scientists speculate that people may already carry autoimmune antibodies long before their diagnosis, and acquiring one of these viruses “activates” those antibodies, triggering symptoms that appear in the future.

Type 2 Diabetes

The most common form of diabetes, type 2, is also partially hereditary. In identical twins, if one twin develops the condition, the other twin has a three-in-four chance of also being diagnosed. Although genes play a strong role, there are other risk factors as well—most notably, obesity. Obese people with a family history of diabetes are more likely to develop it than obese people without a family history, although this group is certainly still at risk! But, sometimes it’s difficult to pinpoint whether genes or obesity is the cause of diabetes. This is often because multiple family members are obese, and families generally have the same eating and exercise habits, so it’s unclear as to whether genes or obesity was the cause.

Lowering the Risk Factor

Fortunately, people can make healthy lifestyle choices to reduce their chances of developing type 2 diabetes. Eating a healthy and balanced diet, avoiding harmful additives such as high fructose corn syrup, and getting regular exercise combats obesity and can reduce the odds of developing type 2 diabetes. Keeping blood pressure, cholesterol, and fat intake in check can help reduce your risk, as well. Age is also a major risk factor, so scheduling regular doctor appointments is a must.

If you think you’re at risk of developing diabetes, take your first step toward a healthy lifestyle today and call Razi Medical Group at (760) 245-6106, or fill out our contact form to schedule an appointment with one of our providers. Our services include access to diabetes educators that can provide you with personalized support to help you make positive lifestyle changes. Our diabetes education classes are free to the public, and you'll receive resources, discussions, recommended activities, and take-home materials to help you get and stay healthy.

Top Five Additives to Avoid in Your Diet

In order to stay healthy and active, it's as important to see a physician regularly as it is to have a balanced and health-promoting diet. However, with health concerns rising, consumers are becoming more aware of what's in their food, including potentially harmful additives. Here are five top additives that shouldn't be part of a healthy diet.

High Fructose Corn Syrup 

In recent years, high fructose corn syrup has made a name for itself for all the wrong reasons. This highly refined sweetener is one of the number one sources of calories in an American diet. Unfortunately, this syrup is essentially just another form of sugar, which can lead to obesity, diabetes, tissue damage, and an increase in cholesterol.

Artificial Sweeteners

Although artificial sweeteners are calorie-free, they may be damaging in other ways. Aspartame has been linked to depression and anxiety and can have negative effects on one's gut flora. These sweeteners have also been attributed to weight gain, which should be addressed by qualified caregivers.

Trans Fat

In recent years, trans fat has been added to many processed food products to extend shelf life. Sadly, what is traded off for long shelf life is consumers' health. Trans fat is found in deep-fried fast foods and has been shown to increase LDL ("bad" cholesterol) while decreasing HDL ("good" cholesterol). In fact, many nations, such as Denmark, have forbidden products from their shelves if they contain trans fatty exceeding 2 percent.

Sodium Nitrate

For those who consume many highly processed types of meat, sodium nitrate may be what's for dinner. This preservative adds coloring and flavoring to meats such as bacon, ham, hot dogs, and even smoked fish. Sodium nitrate has been found to be carcinogenic in the human digestive system. The USDA attempted to ban this additive in the 1970s, but the effort was vetoed by food manufacturers.

Potassium Bromate

This additive is used to increase the volume of many types of bread, rolls, or even white flour itself. Unfortunately, potassium bromate is known to cause cancer in several animals, and small amounts can have negative effects on humans, as well.

Dietary factors may be overwhelming and alarming, but proper guidance can help. If you want help getting started, contact Razi Medical Group online today or call us at (760) 245-6106.