Tag: blood sugar

Peas Please

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Bowl of peas

Green peas grow inside pods and are sweet and starchy. They belong to the legume food group. Despite their small size, they pack in a lot of protein, fiber, and essential vitamins and minerals. A 1/2 cup serving of green peas has 70 calories, 4 grams of protein, 12 grams of carbohydrates, and 4 grams of fiber.

Health Benefits of Peas

  • Weight Management—Peas are low in calories and high in protein and fiber, helping you feel full longer.
  • Blood Sugar Control—With a low glycemic index, peas have little impact on blood sugar levels. The fiber content helps slow down glucose absorption, making them a great choice for those with insulin resistance or type 2 diabetes.
  • Blood Pressure—Potassium in peas helps relax artery walls and offsets the effects of sodium, helping to lower blood pressure.
  • Eye Health—Lutein and zeaxanthin, found in peas, promote eye health and may reduce the risk of age-related macular degeneration and cataracts.

Source: WebMD, go.iastate.edu/PFHCME

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Fiber: Your Health’s Best Friend

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Bowls of grains and fruit

Fiber plays a key role in many different body functions. Yet, most adults in the United States only get about half of the suggested amount for daily fiber intake. The current Dietary Guidelines recommend that adults consume 22 to 34 grams of fiber each day, depending on age and sex. Fiber is mainly found in fruits, vegetables, whole grains, beans, and peas. The main functions of fiber include the following:

Controlling blood sugar—Fiber helps reduce blood sugar spikes, which is especially important for people with prediabetes or diabetes.

Heart protection—Including fiber in a healthy diet may lower cholesterol and reduce your risk of heart disease.

Maintaining digestive health— Fiber aids in a regular and healthy digestive system, reduces constipation, and may reduce your risk of colon cancer.

Feeling full—Fiber slowly works through the digestive system to help keep you feeling full for a longer time. This can also help with weight loss or weight maintenance.

There are many tasty ways to get more fiber. Eat oatmeal with nuts and berries. Pick whole grains like brown rice or whole wheat pasta and bread. Add more nonstarch veggies to meals. Include beans or peas in casseroles or soups. Choose whole fruits like apples and raspberries instead of juice.

Sources:
CDC, go.iastate.edu/7MJYMV
Academy of Nutrition and Dietetics, go.iastate.edu/X1WNIA
Dietary Guidelines for Americans, go.iastate.edu/CH0N8W

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November is National Diabetes Month

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Woman testing for diabetes

Diabetes and prediabetes affect many Americans. Diabetes is when blood glucose (blood sugar) is too high in the body. There are many factors that lead to diabetes such as genetics, body composition, and lifestyle.

Prediabetes is when blood glucose is higher than normal, but not high enough to be called diabetes. Lifestyle changes like eating a healthy diet (i.e., produce, lean meats, whole grains, low fat dairy) and being physically active can help prevent prediabetes from becoming type 2 diabetes.

There are three main types of diabetes:

  • Type 1 is when the body does not make insulin (hormone that helps glucose get into the cells). Insulin therapy is used since the body is not producing it.
  • Type 2 is when the body does not use insulin properly. Some people can control type 2 with healthy eating and exercise alone, others need medicine or insulin.
  • Gestational Diabetes occurs during pregnancy. Treatment varies from healthy eating and exercise to medications or insulin.

Diabetes can be managed through diet, exercise, and medication. People with diabetes should work with their diabetes care team to improve overall quality of life.

Source: American Diabetes Association, diabetes.org/

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Potato 101

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Potatoes are a staple in many households. While potatoes may have a bad reputation, they’re versatile (baked, mashed, fried, boiled) and nutrient rich. They are an excellent source of vitamin C and potassium.

Potatoes

Keeping an eye on your blood sugar? You can still enjoy potatoes. Compared to many vegetables, potatoes may raise blood sugar quickly. However, the effect on your blood sugar is influenced by the type of potato and cooking method. For example, a white potato can increase blood sugar more quickly than a sweet potato, while a boiled russet potato raises blood sugar more slowly than a baked russet potato.

It’s also important to look at your entire meal versus just one food. When you enjoy potatoes with foods higher in protein and healthy fat, the potato is digested more slowly, which slows the rise of blood sugar.

FUN FACT: Don’t store potatoes with apples. Apples and many other fruits produce ethylene gas, which promotes sprouting.

Sources:
What Potatoes Have the Highest Glycemic Index?, nutritionletter.tufts.edu
7 Health and Nutrition Benefits of Potatoes, healthline.com
Produce Basics – Potatoes, spendsmart.extension.iastate.edu/cook/produce-basics/

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