In Moderation
Providing health, nutrition and fitness advice in moderate amounts to help you live your best life.
Rob: Co-host of the podcast "In Moderation" and fitness enthusiast. Rob has a background in exercise science and is passionate about helping others achieve their health and fitness goals. He brings a wealth of knowledge and expertise to the show, providing valuable insights on topics such as calories, metabolism, and weight loss.
Liam: Co-host of the podcast "In Moderation" and new father. Liam has a background in nutrition and is dedicated to promoting a balanced and sustainable approach to health and wellness. With his witty and sarcastic style, Liam adds a unique flavor to the show, making it both informative and entertaining.
In Moderation
Debunking Diabetes Myths: Mary Ellen Phipps on Realistic Eating Strategies
Could sugar intake actually be a myth when it comes to causing diabetes? Join us as we uncover this and more with our special guest, Mary Ellen Phipps, a registered dietitian who specializes in diabetes. Mary Ellen debunks common misconceptions and sheds light on the nuances of managing diabetes without giving up your favorite foods. We explore the importance of using fat, fiber, and protein to maintain stable blood sugar levels and discuss practical nutritional tips that make a real difference.
Ever wondered how to make healthier choices without feeling deprived? Our conversation with Mary Ellen includes actionable advice for optimizing your diet, starting with transforming your breakfast habits. Learn how to modify a typical bowl of cereal into a balanced meal with high-protein options and fiber-rich fruits. We also delve into the complex world of dietary fats, exploring the benefits of plant-based fats and the critical role of mindful eating in managing blood sugar levels effectively.
Navigating meals out and making smart food choices can be challenging, but we've got you covered. Mary Ellen shares strategies for dining out, including how to balance fried foods with fiber-rich sides and the benefits of resistant starch. We also emphasize the importance of stress management, exercise, and proper sleep in maintaining overall health. With engaging discussions and practical tips, this episode promises to leave you feeling both informed and empowered in your journey with diabetes.
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Hey everybody, I'm introducing the podcast tonight because I remember what it is, since last week was way well. We've recorded it last night, but we don't tell the listeners that, so that's fine. It's. The last week was episode 50. So I know it's 51. Check me out.
Speaker 2:Yes, rob stayed up until 6am to make sure the episode got out on time and then woke up with a fever and a sore throat, because lack of sleep ruins your, your systems, people, I mean we?
Speaker 1:what did we yell about not last week? Last night, just for us to lack of sleep will kill you. Anyway, get your sleep, get your sleep. And then we have somebody else on tonight, which I'm so excited for because I get asked on this topic so much. Mary, why don't you introduce yourself first here before we get into it, before I get all yelly? Yeah?
Speaker 3:So I'm Mary Ellen Phipps. I'm a registered dietitian as well and I specialize in diabetes of all types. I kind of exist in the social media and blogging space, so I kind of make it my goal to take all the confusing research, complicated stuff and put it out there in a relevant and accessible way for people living with or impacted by any form of diabetes.
Speaker 1:And that is exactly what we're looking for here. Before we start recording, I said we want, we need the basics, we need the just fundamentals here. So so I need to. I think, just right off the back, right off the right off the back, right off the bat, we need to. What? Diabetes, what, how, who, these sort of questions, what?
Speaker 2:What, how, who, why, why, yeah, diabetes.
Speaker 1:Why Help us out with this?
Speaker 3:We could do multiple episodes on that. But so I myself have type one. I've had it since I was five years old. That kind of crafted my interest in this space. But there's a lot of like growing up I saw there's there's a lot of division in the diabetes community as a whole. You've got like type one, you've got type two and kind of this idea that, like you don't want to be associated with the other kind of diabetes. And as I was growing up and getting into my education and professional career, started realizing like we have so much in common, especially when it comes to nutrition.
Speaker 3:The end goal is the same for everybody, regardless of the type of diabetes you have, is that you're eating, or you want to eat, in such a way that we're keeping blood sugars in range as often as possible while also living a happy and healthy mentally, physically, emotionally life. Uh so, and kind of one of my main philosophies, the way I teach people to do that, whether you have type one or type two, uh, or gestational or something else is not looking at what you can and can't eat, um, like what a lot of people sometimes unfortunately hear when they go to the physician or whoever, but rather, how do you take the foods you love, the foods that comfort you, the foods you know, and how do you make them work for you and not the other way around, because it's not a one size fits all black and white kind of thing. We all know, you guys especially, that nutrition has nuance, and so looking at kind of a lot of those traditional foods like pasta, bread, rice, potatoes, that it's like people automatically assume they can't have and it's like, well no, what are we going to do to enjoy those? And so my main message is fat, fiber and protein. These are kind of our biggest nutritional tools in balancing blood sugar or promoting stable blood sugars after you eat.
Speaker 1:Okay, well, here, let me hit you off right off the bat here with a question, because I got asked this today on my video about sugar. Which boy howdy that has like 5000 comments on it and everyone is agreeing and not disagreeing at all. Don't worry about it, it's fine. I got a comment from someone saying that Let me, let me just make sure I get this right here. The reason. So hold on, wait, hold on a second. I'm trying to remember. I'm trying to remember it exactly. The reason we have diabetes is because we eat sugar and then our bodies forget how to break down fats into sugar. Now, on a scale of nine to 10, how accurate is this.
Speaker 3:I think we're going about negative two there. That's fun.
Speaker 1:That's not the scale.
Speaker 2:You have to say nine, because that just hurt my brain, know I was just.
Speaker 1:I was reading, I kind of stared at this comment for a while and I was just like, is this where we're at? Like what is going? Like the people, I just this idea that sugar you eat, you eat, I don't know. I don't know. Let's say some jujy fruit, because it's my favorite. They have the licorice in there. I know everyone else hates it, but I like it. Leave it inots. You got rid of it and made it all crows in a box. No, that's not cool. Leave it in there. Anyway, they get this idea that you eat some sugar and then you immediately develop diabetes. Can you spell this a little bit with sugar and diabetes?
Speaker 3:Well. So a lot of this misinformation stems from a central idea that people assume because with diabetes, your ability to metabolize carbohydrate and sugar glucose whatever you want to say because that is impacted, they assume that that is what caused it. And we know that there are in both cases and I'm going to generalize here to type one and type two, but there, in both cases, it's a multifactorial diagnosis, we call it so there's multiple things that play into it. For the most part, there isn't one thing you can pinpoint that caused a diagnosis. There's a whole host of things, many of which we don't have any control over, and the end result is your body's ability to process carbohydrate is impacted or taken away, essentially without outside intervention, but not necessarily like that that caused it. That's kind of where the disconnect happens, I think.
Speaker 1:Right. So like what do we have? What are?
Speaker 3:some of the causes of diabetes? Do we?
Speaker 1:I mean I'm assuming that would be- like a whole podcast of just like we could go through that, but like maybe in general, what are some things that can?
Speaker 2:lead. I assume the leading cause of diabetes is big pharma, of course.
Speaker 1:That's usually the easiest one, and then also by migraines powder.
Speaker 3:I think the one a lot of people like know but don't like to hear is your genetics, on both sides. Like you're, we're kind of born with what we're born with and some people are more susceptible and some people are going to develop it and some people are not. And then you've got you know environment factors that play in. You know activity levels, your predisposition to certain types of foods, your kind of your past history, exposure to viruses. You've got even go as far back as to like what were your mother's vitamin D and magnesium and these levels happening while you were in utero, kind of thing. There's all these things that play into it For someone to just say that you ate too much sugar, that gave you diabetes.
Speaker 1:Basically internet's. Like you be fat and you ate sugar, Now you have diabetes and it's your fault. That's kind of seems to be the general consensus from from the chats on the internet.
Speaker 3:I mean, we know, if that was true, every person over X body weight would be walking around with diabetes, and that's just not true.
Speaker 1:Right, because, yeah, no, there's people that are very, that have a lot of excess body fat and fine blood sugars not diabetic, not pre-diabetic anything. So yeah, oh yeah, and then you kind of brought that up, so that's something that I saw. A lot of people were kind of surprised by when I talked about it, like this would be more for type 2 diabetes. But activity level and especially like having muscle mass, can help you be more sensitive to, you know, to insulin. So you know, if this is correct, right, like if you maybe build some more muscle and you're more active, it might decrease your chance of developing type 2 diabetes.
Speaker 3:Increased muscle mass increases what we call your insulin sensitivity, and so it means that your insulin the insulin that your body is able to produce assuming you don't have type 1, is able to use it more efficiently, which promotes more stable blood sugars. And then it's kind of a cyclical effect. But we even see that in people with type one as well, that their insulin needs go down. They're less what we call brittle brittle in their blood sugars, Like you tend to see, more stable. I'm using my hands, like people can see me, like fluid blood sugars rather than like these rapid ups and downs which are what we want to avoid, kind of thing.
Speaker 1:Right, right. So yes, that's why people you know building muscle and going to the gym Like I know you want to just do that for like fat loss and everything that's great, but like there's a lot of other benefits, the ones that you might not even know about. So, please, please, get your activity in.
Speaker 2:Here's the real question If sugar is so bad, why can't we just stop having sugar in our bloodstream?
Speaker 3:That would solve everything, yeah, and then we'd die. So that's, that's fun.
Speaker 3:I know and I think all it takes is one person to experience, like what a low blood sugar feels like. If you've truly ever experienced that, I think you realize just how scary it is the thought of not having um sugar in your blood stream. I don't know where this conception came from, but this idea that everything you eat turns to sugar, or if you eat white bread it turns to sugar, kind of thing. It's like, well, that's okay, it's keeping you alive, it's feeding your brain, that's what's helping. Uh, it's just kind of dispelling.
Speaker 1:Some of those myths are always fun in the world of instagram and tiktok so let me ask I just because I see it all the time, I you know I'll do a video on something and um you know I'll get someone say, hey, I'm diabetic, I can't have carbs. What would you recommend for me? I've been told I can't have carbs. I just all the time like constantly and help help me out here just a little bit, yeah, helping people realize if you have diabetes, you can eat carbohydrates.
Speaker 3:You actually my stance.
Speaker 3:It's more about what we're pairing those carbohydrates with rather than like what the carbohydrates are themselves.
Speaker 3:Because sure, if you go eat a piece of white bread by itself, it's going to raise your blood sugar rapidly, probably more than you want and quicker than you want.
Speaker 3:But most people aren't just going to eat the white bread by itself. You're going to put some sort of fat source on it, you're going to eat it alongside some eggs, you're going to combine it with what I mentioned earlier fat, fiber and protein, which is going to slow down the carbohydrate digestion, which is what we want. That's the goal. The slower the digestion happens to a certain point, we get a more steady absorption of glucose or carbohydrate, which promotes stable blood sugars. So the example I like to use is the white bread by itself versus a piece of white bread or even a whole grain piece of bread with a little bit of avocado, egg and maybe a little bit of oil on top. Those are drastically different situations, even though you're starting with the same base piece of a piece of bread, on how rapidly your blood sugar is going to go up and how those, say, 15, 20 grams of carb are going to have an impact.
Speaker 1:Right. So before we get, because we'll definitely, I mean, I kind of want to make the bulk of that just like what to do for people who are dealing with diabetes, but just kind of because diabetes generally, I know, is there a difference for what people should do who are pre-diabetic versus actually?
Speaker 3:in the diabetes range.
Speaker 1:Is there like because I get people saying like oh, I just barely am in the pre-diabetic range. Is this something I do differently, or is it all just kind of the general same advice?
Speaker 3:I think that I like to think of diabetes type two and prediabetes on like a continuum, on a timeline. It's a, it's a. It's a progressive disease, Um, and you're kind of existing on this timeline. Some people will describe this as like how bad is your diabetes? I'm using air quotes here.
Speaker 2:So kind of like how Marvel movies keep getting worse. I mean maybe, yeah, that's not my expertise, but we can go with that.
Speaker 3:But this continuum exists and when you're in the pre-diabetes stage, for the most part, this is where people with the right interventions have the ability to kind of quote unquote, reverse diabetes to go back to a state where they're increasing insulin sensitivity, insulin production is working the way it should. This is where lifestyle changes can potentially have the most impact. As you get further into type 2, the ability to reverse is harder. It's more of this is now your treatment. You're not getting rid of diabetes ever. It's in remission. You're treating it by eating a certain kind of way.
Speaker 3:But the sooner we catch it in that process, the more effective. Changing the way you eat, changing your activity habits, changing your sleep habits, how you handle stress can have an impact. And so someone with prediabetes I don't need them micro counting carbohydrates, I don't need them measuring out everything they're eating. I need them playing attention to the bigger picture and making sure we're getting fiber and protein at every meal, making sure that we're prioritizing moderate carbohydrate and protein snacks, whereas someone who's further along in the process we are going to dive a little bit further into carbohydrate counting, knowing how to look at portions and kind of micromanaging, if that makes sense.
Speaker 1:Okay. So yeah, I mean, this would be kind of interesting. I'd love to go down this line. All right, so let's say, somebody has just got back from their doctor and they just they got diagnosed with prediabetes, they're in that range, okay, and they're like oh man, I have no idea what I'm doing, but I want to be better, I want to not be worse. So what, like, can you give us, just like what are some first steps that they would do in order to help.
Speaker 3:So, nutritionally, I would say okay, let's look at what you're doing throughout the day. We don't want to be skipping meals because we want a stable supply of carbohydrate throughout the day and we don't want to eat carbohydrates by themselves. That's the bare bones. Where you start is we're not let's say it's me.
Speaker 1:Okay, I just woke up and every morning I have Reese's puff cereal, cause it's my favorite. And I have that with 0% fat milk. Which should I keep doing that, or maybe I should try some things?
Speaker 3:we can change there, um, but and here's where I come in of like, okay, if that is what brings you joy and you get to start your morning with that, what are, what are? Where can I meet you where you're at? So let's look at what you're eating. Can we cut that down by a half cup, depending on how much you're eating by a cup? And then can we add a protein source, like a, like a Greek yogurt, like, um, one of those ultra filtered like I'm not, not Chobani.
Speaker 1:The Fairlife milks man. Well, you know, cause the Appetite brands?
Speaker 3:we don't, we just kind of do whatever, but like whatever high protein milk or like to the cereal, but then also like a, like an Oikos or a ratio, or one of those newer yogurts that's higher in protein, or even just plain Greek yogurt.
Speaker 1:Have you tried the ratios? What do you think?
Speaker 3:Mary.
Speaker 1:Have you tried the ratios yet? People's amethysts are good Full disclosure.
Speaker 3:I have worked with them in the past. However, I pay my own cash money for them every week. The coconut is to die, for that's my favorite.
Speaker 1:It's good, isn't it like 25 grams of protein or something? So I don't get that one.
Speaker 3:I get the one that's like 15 grams. That one's a little powdery. I don 25 gram one.
Speaker 1:Whenever you get to, the guys listen. Whenever you get up into like the thirties, you're kind of asking for it to not taste so great.
Speaker 3:Like I, like the late. They're like 12 grams of protein.
Speaker 1:They're small, 80 calories, but when you're like they're like 72 grams of protein and only like a hundred calories, Like that one not possible to like, it's not going to taste.
Speaker 3:No but the I forget what they're calling them now. They used to call them keto, but they moved away from that. I think it's called trio now or something, I don't know. They like rebranded it, but the coconut one's my favorite.
Speaker 1:They'll brand to whatever's new and hip right. That's saying like oh, keto is in, we'll just call it that.
Speaker 3:Um, but yeah, so looking at how we can because it's a high refined sugar item like how we can decrease the portion size of that but then add in like a fiber and a protein source, um, can we put some berries with it, because even though those have carbohydrate, those are kind of our higher fiber fruits. Can you add half of a pear, like something like that?
Speaker 2:um, that would kind of introduce those nutrients yeah, and we yell at kellogg dialogues to make a Reese's mini-wheat.
Speaker 1:Oh, reese's mini wheat.
Speaker 2:I don't know how I feel about that. I'm scared.
Speaker 3:I'm scared.
Speaker 1:This sounds like a Frankenstein's monster that I'm not appreciating right now. Mini-wheats are Mini-wheats. Hey listen, mini-wheats have six grams of fiber per serving.
Speaker 2:Yeah, okay, they're one of the more high fiber fiber 12 grams of sugar 6 grams of fiber Right right.
Speaker 1:Yeah, some of those ones. I've tried the Premier Protein. Now people say it tastes like chocolate glass, which is true, but I kind of like this chocolate glass that I've been eating. It's very crunchy, but listen people here. Okay, you let it sit in the milk. The longer you let it sit in, the less crunchy it is. You can decide.
Speaker 2:So make your breakfast the night before.
Speaker 1:Well, ok, well, you don't want soup, but like you know, you do want soup soup cereal, soup cereal. I don't think how long is going to be coming out that anytime soon. But you can decide the crunchiness level of your cereal. So, yes, and don't restrict. But you can decide the crunchiness level of your cereal. So yes, add, don't restrict. Add in something for breakfast, like you know, other than eggs. You know is the classic example.
Speaker 3:You can do any sort of like meat-based protein if you prefer that, but just kind of not eating those carbohydrates, especially simple carbohydrates by themselves. Yeah.
Speaker 1:How much should we be worried about saturated fat? Can you give us a little? I know that you could go into saturated fat diabetes a lot, but maybe give us. Can you give me a little overview here?
Speaker 3:Yeah, I mean okay, the general arching umbrella is yes, high amounts of saturated fat are associated with heart disease and things like this. If you have existing diabetes, you're already predisposed to heart disease because of the impact of high blood sugar on your blood vessels and stuff. I do think it's sometimes a little bit overhyped. Um, I do like to utilize fat in certain places um to help slow down digestion. Um, obviously, plant-based fat, but some amount of saturated fat is fine. But when we want to be careful, we're not um going over whatever threshold because of maybe other diagnoses. Or if you have high blood pressure and stuff like that, but like, if you're referencing, like some of these coconut yogurts, like things like that, I'm not as worried about that.
Speaker 3:Or if the saturated fat is coming along with a fiber source, like oatmeal or something like that, because we know that that can kind of decrease the absorption of some of the cholesterol and things like that. But it is something that you want to be mindful of and not that's why, like a lot of us aren't out here recommending the keto diet, because it's yes. Yeah.
Speaker 1:I got my. It was a little while ago. I got my blood levels checked and the woman was like after this keto diet took off, we've seen cholesterol levels just skyrocket. Like it's just been crazy because nobody does like a Mediterranean keto not, at least, not here in Ohio where I am, that's for damn sure. So, like I think, when it comes to saturated fat, like oh yeah, coconut yogurts, this and that, but like I think a lot of people will be like, oh, I need to lower my carbs, so I'm just have more sausage for breakfast and then I'm gonna have more butter, coffee, more butter and more like ground beef. Like you know, 80, 20, like a fattier, you know beef and that sort of thing. And that's where you maybe just like don't go crazy with that yeah, what was that?
Speaker 3:there was a study that came out recently about uh like heme iron, like high heme iron meats linked to uh an increased risk of type 2 diabetes. But one of the things in the study is they didn't differentiate between what types of red meat like. Are we talking about like a brisket or are we talking about like lean ground beef kind of thing.
Speaker 3:So I think it's just using common sense and like going with those leaner cuts of meat and things when you're doing that, um, but it is something to be mindful of, though it's not, I think, as nitpicky and counting grams as we would be with carbohydrates or something like that.
Speaker 1:None of us here. We don't even get down to the nitty-gritty ever. So when you're listening, just don't go crazy with the hot dogs and the bacon and stuff, okay, so it's fine. It's fine, I'm telling you.
Speaker 2:Unless it's Canadian bacon. Support the Canadian economy because we're paying $10 for a soda.
Speaker 1:It's crazy. I'm telling you those plant-based deli slices. I like those. I've been making sandwiches with those. They're actually pretty good I can't do those, actually, I take that back.
Speaker 3:I tried one recently. Meaty M-E-A-T-I. The chicken one was really good. They had a chicken one.
Speaker 1:I mean, you know they're making like they're in the lab there. You know they're like, okay, weak gluten and this and that, and putting things together I don't know. I kind of like the black forest ham, Anyway. So, yeah, just trying to get more Because, as you were saying, fat slows down digestion, fiber slows down digestion, right, and protein generally slows, you know, delays gastric emptying, slows down digestion. So these are the three things that you want to add.
Speaker 2:You know what else slows down your digestion? Taking the time to chew your food? Yeah, let's just you know and talk at the table and socialize and all those fun things.
Speaker 3:And all of it put together, because what's happening is, if you eat refined carbohydrates by themselves, if you have some level of insulin resistance or existing diabetes, whether it's insulin produced by your pancreas, endogenous insulin or insulin you're injecting, it can't get there in time, it can't keep up to prevent a rapid rise in blood sugar, whereas if we have these other nutrients in place or we're taking our time eating, it's a slower absorption of glucose which allows the insulin to kind of keep up. And I compare it to like we've got the loop-de-loop big roller coaster or we've got the kiddie coaster and we want the kiddie coaster when it comes to blood sugars.
Speaker 1:I I have heard from um you know, your functional medicine people on the Tik Toks that apple cider vinegar will solve everything, and I'm assuming this is true, but I want to know how true apple cider vinegar is solving diabetes.
Speaker 3:Oh, we're probably thinking of the same person. I mean, there is some data to show that whether there's compounds in apple cider vinegar that may help lessen the glycemic impact, essentially flattening the curve after you eat. Is it a replacement for insulin? Absolutely not. Is it going to solve all your problems and you can take apple cider vinegar and eat a donut and not have a spike in your blood sugar? No, but it's just kind of one of those tools that, maybe combined with some other stuff, might work for some people, but certainly not for everyone.
Speaker 2:Maybe we're using it wrong. Maybe we need to inject it.
Speaker 3:If you want to go ahead and try that.
Speaker 1:If it's not you in here, calm down. So okay Now. So Unicity I don't know if you've never ever heard of them, but they're a full boy, they're a group of people. They're, they're, they're basically.
Speaker 2:They are certainly a group of people.
Speaker 1:Yeah, we don't want to make too many claims because we don't want to get sued, but they have this unicity. Yes, they have a special fiber powder. A special fiber powder. Now does it cost like $200 a month for basically just psyllium musk or guar gums? It's not psyllium musk, it's more like guar gum and xanthan gum. It's a bunch of different gums and you know it's all these locust bean gum and then like vitamins now, um, it's all pretty much you know nonsense, and it's so expensive and boy, you can make money selling it.
Speaker 3:But um, I have you looking it up.
Speaker 1:Yeah, it's $219 it's $200 a month for yeah, for some for fiber for guar gum, yeah basically like you could just buy guar gum like I have. I have guar gum just like about for like different recipes. Yeah, it's like eight bucks for like pounds of it anyway.
Speaker 2:Well, no, I mean in america. Maybe it's probably closer to 100 bucks in canada for a kilogram be quiet about your monopoly money.
Speaker 1:Um so, but I do want to say though, like I, could it be beneficial though for someone who has either pre-diabetes or diabetes to maybe have like some kind of fiber supplement, a benefiber, let's say, it's like a little, those little bit of fiber, like you know packets or whatever. They put it in their water, they drink that and they have their meal. Could that, that be potentially beneficial? Oh yeah, absolutely.
Speaker 3:I mean, do I want you getting your fiber from food sources over supplements? Absolutely.
Speaker 3:Cause it's going to come along with other nutrients and um things like that, but it absolutely can help Um and something like that. You know, obviously you want to check with your doctor before you start any supplements, um, but if you've been given the okay, it's a very like low risk uh in terms of let's see if this could help, kind of thing. Uh, so I mean, I know lots of people um use those and um, if you can find one, um like soluble fiber uh is, though all types of fiber are going to slow down digestion. We know there's a lot of data to support soluble fiber in particular, helping kind of promote lower blood sugar levels, healthy blood sugar levels, but that can absolutely be a solution for some people.
Speaker 2:You know what's amazing India has really been holding out on us. India, India, I can't even tell what it is. It's I don't know if I'm saying this right Moong Dal.
Speaker 1:Oh yeah, it's a Moong Dal. That sounds great. Yeah, yeah, yeah yeah.
Speaker 2:This stuff's amazing. I mean, this stuff tastes like Pringles, this brand at least I can't see what it is they?
Speaker 1:make it from. So is it like crisps?
Speaker 2:or something like that. It's Mo moon lentils and they're just the.
Speaker 1:I guess it's mung bean and it's just a little little dried you just eat. It's not just like mung beans. Oh, it is dried, so they dried like.
Speaker 2:So is it like a dry roasted edamame, but mung beans yeah, yeah, oh and it's got freaking six grams of fiber, 11 grams of protein for a fourth of a cup.
Speaker 1:I'm telling you I love those dry roasted. Have you tried the dry roasted edamame Mary? There's only bean makes them. They're so good. I've had those. Oh, you got it, you got it. They have a bunch of different flavors.
Speaker 3:I'm trying to think the ones I tried Bada Bean. Is that a brand, bada Bean?
Speaker 1:I'm not sure. And then now they make pasta. They make only bean pasta. It's edamame pasta, it's packed with protein and it's packed with fiber. I just ordered some. I'm going to try it, because I haven't tried this brand yet. I've had other edamame pasta, but I haven't had this one.
Speaker 3:So that's a great option.
Speaker 1:You get protein and fiber. However, you can add protein and fiber in. I just made some like these, like little wraps, like I sprouted mung beans and I blended up with chilies and ginger and I made like a little pancake type thing. I put potatoes in it and cheese. It was really good, it was good, it was really good, so good. But so yeah, help out people with like, with with carbohydrate sources Like what are some, because a lot of people just don't, they just don't know. Give us some decent carbohydrate sources for people who are dealing with insulin resistance.
Speaker 3:Right. So again, prioritizing those carbohydrate sources that have fiber and protein. So we're looking for whole grains, though it doesn't have to always be whole grains. I do think there's a little bit of a hyper fixation there, but you know.
Speaker 1:I know oats is a whole grain, that's one. But you know, I know oats is a whole grain, that's one I do love oats.
Speaker 3:That's like my go-to combo for baking, but like oats, quinoa, whole grain bread. You know, looking at like different, I'm blanking Like you didn't.
Speaker 1:I've been liking farro. Have you ever tried farro?
Speaker 3:I have celiac, so I can't. Oh yeah, it's's wheat, it's gluten but um it is different, like looking at buckwheat, things like that, um. But also remembering to like rice is the ultimate example. Like I don't like brown rice, I told myself for years that I liked it, but I don't, and I love white rice and I think most people tell themselves they like brown rice because they're trying to be like the cultural importance across the globe. But, like you can eat white rice and add your fiber and protein sources to it.
Speaker 2:Um, and so it's more about the bigger picture of what unless you're a dr sebi follower, in which case you have to eat black rice please don't bring in Dr Seve, I can't.
Speaker 3:I can't.
Speaker 1:I can't, I get his fault. Like it's just the weirdest group of people. I'm just going to say people Don't go down that rabbit hole. Trust me, trust me on that. But like, so, yeah, like rice, I think. Like sushi is a great example, right, like you get like protein and you get like protein fiber fats, right, like you know, you have to sushi where you have to just be more mindful is like sushi rice has sugar added to it.
Speaker 3:Um and like and so it's not off limits, but it's just something to be mindful of that. The carbohydrate count is going to be different than regular rice. But yeah, we're adding vegetables, we're adding fish, we're adding seaweed, um, we're adding all these things that kind of help counterbalance that and make it not just white rice.
Speaker 1:So we got your whole grains, kind of just pick the ones that you like. What else, oh, nuts and seeds. Like nuts and seeds are amazing for everybody, but I feel like that's got to be especially good for people who are dealing with insulins. Resists, right, you got fiber, you got protein, you got fats.
Speaker 3:It's like the three things in there. Already it's everything um kind of adjacent to that legumes, beans.
Speaker 1:Beans are like my diabetes superfood, um, they're so, and I bring up the magical fruit the more you eat the better your blood sugar is gonna. Thank you your blood sugar, I get. I bring up beans. People like no, it's carbs, I have diabetes, I'm like, but no, like eight grams of protein it no, it's carbs, I have diabetes, I'm like, but it's protein, it's fiber.
Speaker 3:Um, but I what I? I'm going to get a little nerdy here, but if you'd like dig down into like some of the studies about beans, I'm going to make this really simple to understand, don't worry. But there's, like there's, there's studies that show that like you can eat beans at a meal and you get the benefit right then for that meal of like less blood sugar right after, but the the blood sugar benefit extends to even the next meal you eat and potentially even the next morning.
Speaker 3:like it's, like it's beans have supernatural, it's so fascinating to me and like I know, it's like dietitians. We're not supposed to use the word like superfood, because it has no meaning, but like right though they are truly a superfood in my book, like so many.
Speaker 1:If there were superfoods, beans would be number ones, two and threes, 100%. I always I love it because they're so cheap and people always say how expensive eating healthy is. I'm just like. Beans are amazing. They're so affordable and it doesn't matter which ones People always ask me like, oh, which one. I don't like black beans, cool Kidney beans or cannellini beans or whatever beans, I don't care butter beans, I don't like those. I don't know why people like butter beans. They're very I don't like butter beans. I mean, I'm a bean person, but I still have like, like my limits, like lima beans. No, thank you, I will pass um, but give me a good black bean, no, so yes, give me a good edamame edamame.
Speaker 1:So like lentils also would be in the legumes. Like I you know I love lentil dolls. Like red lentils are amazing. Get the red lentils. They cook faster. They're like 10, 15 minutes. So you put them in. You know broth. Cook them in broth instead of water. It makes it taste better, okay.
Speaker 2:And then you to make and make sure that you gradually increase the amount.
Speaker 1:Don't suddenly give yourself a ton of fiber stuff. Yeah, okay, okay. So now I'm assuming all like, most vegetables are good, like you know. Obviously, your non-starchy vegetables are gonna be great. What about your more starchy vegetables? What about your potato?
Speaker 3:what about your sweet? Can we talk about resistant starch? That's my fun food science.
Speaker 1:Yes, let's talk about resistant starch. That that's my fun food science. Yes, let's talk about resistant starch. That's good. I know you freeze things. You have to freeze things to get more resistant starch. That's the one I know.
Speaker 3:So, yes, like non-starchy vegetables, kind of get pushed in traditional diabetes education. But you can absolutely still have potatoes. You can absolutely still have sweet potatoes and corn and all the things, particularly for things like potatoes, sweet potatoes and we're going to go back into our starches for a second Pasta rice bread. When we cook these things, we'll use potatoes as an example. They have a high amount of resistant starch when they're raw.
Speaker 1:And what is resistant starch?
Speaker 3:So resistant starch is exactly like it sounds. The body treats it like fiber. It is starch that is resistant to digestion, and so it takes longer for your body to process it. Problem is, when you cook a potato or a sweet potato, that some of that resistant starch a good chunk of it gets converted to traditional starch, which is very easy for our bodies to digest.
Speaker 1:So only eat raw potatoes? No, you gotta let me finish, don't do that.
Speaker 3:And so the same thing is happening with like rice and pasta and bread and these things. But we know that when you like like say you make a boil some potatoes, you cool them all the way down and not just like room temp, like in the fridge, minimum, like four to six hours, preferably overnight, or freezing, like you said.
Speaker 3:OK that starch goes back to resistant starch, and it stays that way, even if you reheat it. There's even some data to show that reheating increases resistant starch even more, and so that doesn't make any sense to me.
Speaker 3:Potato salad, pasta, salad, leftovers, all these things are. It's really like, and I like. This is clearly anecdotal, but even in myself notice a difference in like. If I'm looking at my CGM graph, um, if I eat like rice or potatoes like the day they're cooked versus if they've been in the fridge overnight and I've reheated them. Uh, so there's, there's all these.
Speaker 1:I think potato salad, like you said, it's a good one because, like you could add like mayo and like egg, or I don't like egg potato salad, but whatever, if you liked it, then you can add in all these other things We'll have broccoli and onions and increase the fiber content a little bit and get some micronutrients happening and things like that.
Speaker 3:But there's all resistant starches I like to talk about, because it's one of those things to show that like there are all sorts of different tools in our diabetes toolbox that we can use to allow us to eat the foods we love. Like it's not. We're not just relegated to this black and white list of here's what you can eat and here's what you can't eat. There's all sorts of things.
Speaker 1:What about the squashes? Do they have resistant starch? I honestly don't know. Like a butternut squash, like what's the Like a butt squash. A butt squash is different.
Speaker 3:A butt squash is when you go to a different site. For that, I would think in theory. Yes, I have never looked into that because there's not a whole lot of data on this? In theory, yes, they should, cause they're very similar to like a sweet potato and things like that.
Speaker 1:But let me tell you, get guys, get an acorn squash cut in half, olive oil, roast it and then you just eat it out of the the I don't know the skin or whatever it is Like. You can add stuff inside there. It's super easy that in the fall, in the fall. Oh man, it's so good, it's so good.
Speaker 3:I'm a spaghetti squash fan. That's my go-to Spaghetti squash.
Speaker 1:I just got given that to me from our neighbor who grew it in her garden.
Speaker 3:Oh, that's fun. She's like here you go, I was like ooh, that's nice yeah.
Speaker 1:It's got a it's all got. This still got the spiky thing on top. I'm like, ooh, don't touch that take a fork and you scrape it and it becomes like these spaghetti strands. That's why it's, you know, called spaghetti squash and so like you could mix that in with your pasta, right? So you can still have your pasta, but add some spaghetti, spaghetti pasta, spaghetti pasta squash pasta squash you could.
Speaker 3:I like it just with regular like. Um, I'll do like a meat sauce with like onion and lean ground beef and marinara and then there you go mix it up with your spaghetti squash.
Speaker 1:It's delicious there you go. Okay, okay, what about? For what about these? Okay, I just saw dr it's recently do a video. What about?
Speaker 3:these for diabetics I love uh dates get promoted a lot because they're quote unquote, no added sugar, like um they are no right, I shouldn't say that there is 26 grams of sugar per serving.
Speaker 3:So I like they do have fiber. They have other micronutrients that contribute to stable blood sugars, but it is a high amount of sugar. That's just the reality, and so they are one of those things that can absolutely still be enjoyed, but let's do it in like an energy ball situation where you've also got a bunch of nuts in there that have fat and protein.
Speaker 3:It is not something like I remember when I was pregnant with both of my daughters, people would be like you need to eat dates, it'll help you feel better, it'll help you like, because that's what they say to pregnant women and I was like, absolutely, I cannot do this.
Speaker 1:I'm like at the peak of insulin resistance in third trimester and dates are not going to be my friend right now, At least, like you know. You could put like peanut butter or chocolate in it as well. Maybe like that could at least help we actually have I.
Speaker 3:my second cookbook I wrote is all about it's the easy diabetes desserts cookbook and I have a recipe for that in there, where we kind of add different toppings and use the dates but adding some stuff to them. So they're not just the date.
Speaker 1:Yeah, cause I, I'm not gonna lie, I ate like 20 of them last night and that's like I don't know. A hundred and something grams of sugar, like.
Speaker 3:I was just eating them like popcorn.
Speaker 1:They're so good I couldn't help myself.
Speaker 2:But anyway, all I'm hearing is that my trail mix is good.
Speaker 1:The trail. Yeah, trail mix, there you go. Um well, okay. What about fruit, though? Cause this is one of those things I bring up for people like I had diabetes. I can't, I can't eat fruit. Give us the lowdown.
Speaker 3:Again it comes down to I absolutely want you eating a wide variety of fruits and vegetables. Research shows that consistent consumption of a bunch of different types over time promotes lower blood sugar levels. Where people get scared is in the moment because X fruit has this much sugar in it. Well, it also has fiber. It also has an abundance of micronutrients. It's also a high water food, so it's keeping us hydrated. And again, don't go eat a bowl of watermelon by itself. Have it as part of a meal, kind of just pairing these foods with different things rather than eating them on their own. Our higher fiber fruits are going to tend to be things like berries. Our higher fiber fruits are going to tend to be things like berries, pears, avocados, things like that. But no fruits are off limits.
Speaker 1:Some people might be more susceptible to blood sugar spikes from certain ones rather than others. So, like the tropical fruits, like banana, mango, pineapple, like these ones, maybe be a little bit more careful with yeah or just be mindful of how it impacts your blood sugars.
Speaker 3:Have some cheese with it. Put some peanut butter on it. Have half a one instead of a whole one.
Speaker 1:Yeah, um, get it with a meal rather than by itself yeah, because I I want people to fear fruit as as as little as possible because, boy, howdy, there's already people enough people trying to fear monger fruit. Like, yeah, you know all you guys, you know the people that are unhealthy because they eat too much fruit. Right, like you know those people, we've all met those people that are just so unhealthy because they eat too much fruit. You gotta stop, you gotta stop. You've got an empty bushel of bananas or whatever. I don't know what it is a bush, I don't know what a thing of bananas. Like, oh, it's fruit, please enjoy it. What other? Okay, so then we did those, and then kind of dairy. So I'm assuming, like, if you're doing dairy, would it be more beneficial to do like a full fat dairy for someone with insulin resistance, because it has the fats to help slow down digestion? Nonfat 2%.
Speaker 3:Yeah, I mean generally speaking, I'm going to say yes. The other caveat there to consider is do we have existing heart disease things that we need to pay attention to, that saturated fat component? But generally speaking, I would rather you have like whole milk or 2% milk than skim milk, because that skim milk is going to raise your blood sugar really quickly, unless you're combining it with meal or something like that Yogurt. I want you picking a yogurt that has a little bit of fat in it as, rather than like, a fat-free yogurt.
Speaker 1:Ideally we're picking one that's higher in protein too, like a greek yogurt, an ultra filtered yogurt. Um yeah, like those yo plays and stuff, like yeah, man, they got like 30 grams of sugar and like a little thing. I'm like, oh man, great. I'm telling you guys, greek yogurt now has gotten so much better. Listen, 10 years ago, I know it, it sucked and you had it then and you're like it's terrible, I won't eat it. But now you get the ones like the Light and Fits the Oikos.
Speaker 1:I don't know how to pronounce any of this stuff.
Speaker 3:Those are good. I like the Chobani less sugar line. They have about like 10 grams of carbohydrate. Total, I think it's like five grams added sugar like five grams added sugar.
Speaker 1:They're really good. Yeah, that's a confection body. Ones can be hit or miss. There was like one flavor I was like cookies and cream. What? How did that get past research and develop?
Speaker 2:have you tried my daughter's favorite.
Speaker 3:Terrible, it's how she loves it.
Speaker 2:Why I?
Speaker 3:could have an oreo looking cookie picture on the front it's cut.
Speaker 1:Yes, I was excited. I bought like five of them and then I was like whoa, it was like on clearance and I'm like now I know why Like it's not good, but like the key lime and stuff. So, yeah, try one of them. There's like two good. I don't really like too good. Have you tried too good yogurt? It's like two grams of sugar.
Speaker 3:They say I tried it when they have a seasonal, or they did last year I should say a pumpkin one that I really liked, but I also tend to really like anything pumpkin spice, so I know that's a divisive topic for a lot of people.
Speaker 1:Try the different flavors and try some Greek yogurt that has some protein, because there are good ones, okay, and not just, like you know, go-gurt and you'll play. That's why I stopped. Oh man, um, so yeah, dairy, um, I would. I would assume, like any fish would probably be beneficial, I don't know, yeah, um, doesn't really matter. The same.
Speaker 3:I mean, it's the. There's no like separate fish recommendation for people with diabetes. But you know, twice a week ideally, um Um, if you're trying to buy frozen seafood, um, you can buy it um in bulk. Um. Looking at less expensive cuts like whitefish is still just as beneficial, but in a different way.
Speaker 1:You don't always have to get like salmon or tuna or something like that, um, but definitely trying to get that in there as uh twice a week, as often as you can yeah, let me tell you, I ordered tuna once at a restaurant when I was younger and they gave me like the sliced tuna and I was so disappointed because I thought it was in the can and I was like because that's what I, that's all I knew.
Speaker 1:Tuna as it was like mayonnaise and put it right in the can, eat it out of the can. That's what I knew is tuna. And then they show up with this red thing. I'm like, oh my god, I can't eat that. So you know, whatever fish, great? Um, I just smoked. See, I had smoked salmon on like a whole wheat toast with avocado and everything, bagel seasoning and sriracha. That was my, that was my breakfast.
Speaker 3:I got kind of roasted.
Speaker 2:Well, if we had learned anything from James Sibley it's never a bad idea to put Pollock's in your mouth.
Speaker 1:Pollock's any fish. He he was a fan of all the fish. Pollux Any fish. He was a fan of all the fish. I couldn't get him to pick one. I didn't even like so. Also shellfish good Shrimp Oysters. If someone has really bad taste buds and for some reason they like oysters, I can't do that. Why we basically talk about oysters every episode and how much we hate them.
Speaker 3:They can potentially kill you if they come from the gulf, so if they're raw, so no, no, thank you oh boy, um.
Speaker 1:And then you said you know meats, just pick like a leaner cut of meat, like yeah, we'll look at lean meats, um, and across the board, like kind of every category has lean meat options.
Speaker 3:If you're looking at beef, um, or lamb is another one we're kind of seeing a lot more of kind of, at least here in the States and then like chicken and turkey and other forms of poultry, but also pork. You can do pork too, like a pork tenderloin. It's a really great lean cut of meat. It can be pretty inexpensive. You can put it on the grill, throw some sauce on top of it Super easy. You can kind of hit every category and, as with any food group, there's some less smart choices and some better choices. It's all about balancing those out and kind of figuring out what you like.
Speaker 1:Yeah, I mean, it's just about balance. You got any dessert things for dessert, uh things for like people with uh insulin resistance. Any like recommendations? I wrote a whole cookbook about it, um so give us a few, give us a few, give us a few. I want to know the dessert.
Speaker 3:So my, if you're making dessert at home, my go-to tip. This is for things like cookies or quick breads or like a brownie or something like. That is my substitution for all all-purpose flour. So all-purpose flour does have some protein, has a little bit of fat and it's higher in carbohydrate, so I will swap that out. Like if it calls for a cup of flour, I'll swap it out for half a cup of almond flour and half a cup of ground up oats and what we're doing yes, the oat flour.
Speaker 3:Well, the oat flour is expensive, so we can just grind oats up.
Speaker 1:Oh yeah, but then using that and what it's doing is it's reducing our carbohydrate level a little bit, which we could do that with just almond flour. But I don't think the texture of just straight almond flour is not. It crumbles apart and it just falls apart.
Speaker 3:I don't like it. So the oat flour serves the purpose of holding it together and still giving us as close a texture to all-purpose flours we can get. But it decreases the carbohydrate count, it increases fiber, it increases protein and it increases plant-based fat and we're kind of getting that added benefit of the soluble fiber that comes along with the oats and you get really fluffy. I have a ton of recipes on my website, milkandhuntingnutritioncom and my cookbacks, that use that strategy, and then the other thing I do Say it again because people probably missed it.
Speaker 3:Was it milkandhoneynutritioncom?
Speaker 1:Milkandhoneynutritioncom.
Speaker 3:But I'm like an OG. I was a blogger back in the day before TikTok existed, so all sorts of resources there. But then the other thing I say is like if you're eating out and you're wanting to have a dessert, and so you don't, you don't have control over what's going into it.
Speaker 3:It's what are you eating with it? That, because that's kind of what we're left with. Or what are you putting on top of it? You know, if you're going to an ice cream shop, are you adding candy on top of it or are you putting, like nuts or peanut butter or something like that on top of it? Um, or is it broccoli?
Speaker 1:sprinkles.
Speaker 2:Is it? Is it coming?
Speaker 3:alongside a meal where you're going to have the benefit of the fiber and the protein from that? Um, or is it being eaten in isolation, cause those are going to be two different experiences? Um, I love a cheesecake. Everybody always gives me the side eye, but that's one of the more blood sugar friendly options you can pick at a restaurant. If you're going to pick something because you've got the higher protein, higher and higher fat content, that will kind of slow that down. I'm not saying it is blood sugar friendly, it's just one of the more friendly ones.
Speaker 1:You're out, you're in a restaurant you have to pick dessert, like. I mean, your, your hands are tied with what you can pick. Um, like, the lava cake probably wasn't going to be the best of the options, probably not. Um, so like any other. What about, yeah, out eating. Now, that's a, that's a great one, just to kind of bring up. What about like? Is there like a specific like fast food place that's maybe better? Like, is Taco Bell better?
Speaker 3:They have gotten so much better Like have you looked at their menu lately?
Speaker 1:They've got pretty good. Like every time I go there, I get the pintos and cheese and I get like a bean burrito. And you get lots of fiber and you get protein and fats and all that is this. They wait, I forget what it's called. Do they have like a diabetic? Well, they do friendly.
Speaker 3:It's a new section of their menu. I'm looking it up right now because I blank you on what it's called the cantina menu. Um, so they have. They have this this at the star wars.
Speaker 3:Star wars, it's a cantina chicken bowl and I I got this one time and I posted about it on instagram and everybody it's got like 11 grams of fiber, 30, like 37 grams of protein and it's just like a bowl with like beans and rice and meat and all the traditional things. But, yeah, looking for fiber sources where you can when you're eating out, um, within reason which is always tough.
Speaker 1:That's what they just strip out of everything.
Speaker 3:Um, but looking for and so like. If you're going somewhere, too, that has like like fried food, like French fries or chicken fingers or things like that, I always say, like, pick the one fried, pick the fried food that matters the most to you. If you're going to have French fries, maybe pick a grilled item or something like that as your your protein. If you're really into chicken fingers.
Speaker 2:Pick something other than fries, as the the side isn't into chicken chicken fingers or like, um, like for me, fortunately, I really enjoy it.
Speaker 3:Like if I'm gonna, if I'm gonna get like a burger and fries while I'm out. Um, because this is more on the carbohydrate counting side. If I don't know the bun, I don't know, exactly how many carbohydrates in there. I'll do a lettuce wrapped burger and enjoy the heck out of some french fries, and so just kind of picking what's going to bring you more joy and going with that, because we don't need to strip all the joy out of it.
Speaker 1:Yeah, I feel because, like I go to like there's a place called flip side and they make like these. They make like crazy burger and fry concoction stuff. They have like sundaes that are just like I don't want to know how many calories and sugar are in it, because it's got a whole brownie just sticking out of the top of this this sunday and I don't do it very often, but boy, howdy do I enjoy it when I go there. So, god, um, okay, any other like fast. I'm just kind of wondering, like any other like fast food things to think, any like just thing to think about when you go out to eat, because I just get this a lot like I'm on the road, I don't have a lot of, you know, I don't have time, just any other like tips or stuff that you like to tell people.
Speaker 3:So one of the things too this is on the kind of like going to those tips, tools, tricks, kind of things you can do um, food order that you, the order you eat your food in. There is merit to that.
Speaker 1:I've seen this? Yeah, I've seen people talk, but they try and tell everybody to do that. I'm like I don't think everyone needs to do that, like this could be more for people If you have a functioning pancreas that produces insulin.
Speaker 3:That works the way it should. You don't have to do this. If you choose to, that's your own journey that you can go on. I just like this order, but looking at eating your fiber sources first, so like a non-starchy vegetable, a side salad stuff like that first and then kind of saving the heavy carbohydrate item towards the end of the meal. There is research to support and that you'll see less of a rise in blood sugar because it makes sense too If you have that fiber on board and then you kind of add a protein item. You have that protein on board and then you bring in the starch. It's going to take longer for that starch to get digested.
Speaker 1:Okay, I need to bring up something with you. I just thought of it right now. This is basically the podcast. Liam remembers weird things that he's heard in the past.
Speaker 2:Um, renaming now.
Speaker 1:I know that's a long title, we'll we'll shorten it down. It's fine, um, but when I saw, I saw this study and cause, for most people it's not really that important, but for people like diabetes it might be. Um, cause there was like that whole Gary Brekka video that where he's like if you blend a banana, it increases the glycemic index by like five times or something like crazy. Like that, like if you put it in a smoothie. I was like this is just nonsense. We I think a few of us have done videos on that. But what was really weird, I was looking into it and I learned about this, like on a different podcast they were looking at a study where they blended fruits with seeds. So like study where they blended fruits with seeds, so like they had like blackberries I think at the time, and it lowered the glycemic index of the of the smoothie.
Speaker 3:Like it actually lowered it when you blended it up and they thought that's because they uh, the blades like liberated some of the fiber in the seeds that makes sense, that's so crazy I mean you look at the way like the fiber and oatmeal kind of does the same thing, as it kind of just ushers the um well, I'm like you know my words cholesterol, some of the saturated fat out, so it has less of an impact.
Speaker 1:Um, so like, don't fear blended fruits. You would say whatever blended, you know. But you could make a smoothie. If you have insulin resistance, maybe just add like what yogurt?
Speaker 3:Yeah, so like don't use fruit juice as your liquid um pick, like I like to use like almond milk or like some some sort of no sugar added milk, so you're adding some protein in, or I guess you're not doing that with almond milk? But um, then adding in like a plain yogurt, using a nut butter, like peanut butter, almond butter you do like a protein powder.
Speaker 1:If you wanted to do that, if you're using almond milk, then just add like a protein powder.
Speaker 3:If you wanted to do that, if you're using almond milk, then just add like a protein powder or yogurt and a lot of people like the banana base flavor and so like you really only need like half of a frozen banana to get that flavor yeah and then you can focus on adding other like or you know just don't use
Speaker 1:banana at all. Shut up, rob with your banana.
Speaker 3:We don't need it but then you can add in other things like strawberries or blueberries or grapes or whatever it is.
Speaker 2:Throw some chia seeds in there. Chia seeds.
Speaker 1:That's good. I just made flaxseed crackers. You take flaxseeds, you soak them in water, then you add pumpkin seeds and I think it was like sunflower seeds, and a bunch of seasoning and then you spread it on a bake sheet and you just bake it like 300 degrees for like an hour yeah, and you make like you make like crackers.
Speaker 1:They're better than I expected. I I had a low bar, I'm not gonna lie, I had a low bar but like I've bought like the mary's gone crackers before when I was deep into my like obsession with healthy eating and I didn't like them, but I ate them anyway because I had to be the healthiest I could possibly could. It was a terrible time but I liked these quite a bit more than that. I was like this is actually now. I didn't bake it long enough in the center, didn't like fully crisp up, so like you gotta, you gotta do it for a long time, but it's just pretty good have you tried crunch master crackers?
Speaker 3:have you had those?
Speaker 1:I've never even heard like a seeded cracker.
Speaker 3:Most grocery stores, at least around here, have them. They're really good.
Speaker 1:Crunchmaster.
Speaker 3:That's really good.
Speaker 1:I don't think I've ever heard of Crunchmaster. Do you have any other ones? What things in the grocery store do you like for people who are dealing with insulin resistance? Like, oh, grab, this is just something I like. I don't care if you have a deal with all of them.
Speaker 3:It's fine, just the crunch master and the fruit master and the seed master and the lettuce master. So I actually have just as a resource, if people want it. On milkandhoneynutritioncom I have a ton of roundup posts like best packaged snacks, best coffee creamers, best tortillas, best breads, things like that, um, where I kind of go through all of my favorites there. Um, but I do love a good. This gets a lot of hate, but particularly for pasta. I love a good bean based pasta.
Speaker 1:Um, particularly chickpea pasta, yes, um the chickpea, the Bonza, what, what brand? What brand do you go with? Cause, Bonza is the only one I found that I actually like.
Speaker 3:Um the the. The gorilla chickpea is also decent. Um the store, the store at shop. It doesn't always carry that, though, um, but I I tend to do bonza. Um the. I do like there's what's it called? There's a red lentil one that's really good.
Speaker 1:Of course I'm blanking on the name of it oh, I think I might know what you're talking about. There's a few different red lentils, ones the red lentil. They're very hit or miss.
Speaker 3:I feel like they can be hit or miss. Generally speaking, looking for what have they added to it? With these pastas we're talking about, they've added beans, which add protein and fiber. When we get over to the bread category, dave's killer bread is I don't get to eat it because I have celiac, but in terms of recommending something, I love the higher fiber and higher protein content. Or you've got brands like Char in the gluten-free space that have more fiber. You've got Udi's has like an ancient grain one that has more fiber because they've added seeds and things like that.
Speaker 1:Oh, with the wraps, the wrap.
Speaker 3:I always talk about high fiber wraps.
Speaker 1:This is the perfect time for the extreme wellness.
Speaker 2:wellness is my favorite those are good keto wraps that aren't actually anything to do with keto.
Speaker 1:They're just fibrous wraps it's yeah, but you can throw that in big letters on the front and you know it'll get people's attention, but I know extreme what extreme wellness is the name of, but not ex, just Okay. X and then treem.
Speaker 2:Well, it's got to be X-treem, x-treem. Yeah, you're not extreme if you're not X-treem.
Speaker 1:But those do have, but those are like wheat or whatever.
Speaker 3:Like they have.
Speaker 1:I don't know, I don't know if they have like gluten-free, but the high fiber wraps, those things have like 11 grams of fiber per wrap. Come on, yeah, per wrap. Come on, yeah, come on, there's a lot of and now compared to like.
Speaker 3:I think back to like when I was a kid and a teenager and it was like it was just disgusting the food options we had or like we were subsisting on, like snack well, cookies, we were told, is what reference?
Speaker 3:when it was like the exact opposite of what you wanted to be eating, um, but there's so many options now, and some of them are incredibly expensive, but some of them are like affordable options, and knowing what to look for and really prioritizing those three nutrients that we talked about can have a big impact, and it also I think I like to talk about it, it's okay the emotional side of all of this too when it comes to like managing diabetes, because stress impacts blood sugars of this too, um, when it comes to like managing diabetes, because stress impacts blood sugars, and if you're constantly stressed about what you're eating, if you're constantly afraid of what you're eating, that has an impact too we talk about that a little bit, definitely.
Speaker 1:we definitely comes up um, I love that. Is there anything else before we go, just outside of the diet we talked about, like exercise is important. I'm assuming sleep is important Anything was reducing stress, anything else? I don't know that. You know you like to tell people outside of the diet?
Speaker 3:Yeah, I mean just making sure you're moving your body. It doesn't have to be some like big lift session in the gym um, though we talked about lead muscle mass being important, um, but even there's even walking for as little as two to five minutes after a meal can make a difference. So really just moving your body get your dance on sleep, is it?
Speaker 3:I want to be careful how I use this word, but like we want anything that is kind of associated with reducing the amount of stress or inflammation on your body, because the more stress that your body is under, the more likely you are to have increased insulin resistance, so that makes it a little bit harder to manage blood sugar. So getting proper sleep helps with those things. Being mindful of all the like, the stressors in your life, whether it's emotional or social or whatever it is, and if you can reduce that, doing things that can reduce that, you know, taking precautions to help promote a healthy immune system so you're not actually getting physically ill, like those kinds of things. They all play a role in this.
Speaker 1:Gotcha, and you said reducing inflammation, which means just cut out all seed oils and you'll be fine I thought I was safe from that. It's still around where I think we're on the waning or the wax, the waning side, yeah, we're on. I feel like we're on the waning side of that where, like, seed oils are still like kind of demonized, but not as much as they were like a year ago or like a year and a half ago.
Speaker 1:Cause that guy, I still get comments all the time, particularly on Tik TOK, not so much on Instagram, of like it's mostly on Tik no, no, Tik TOKs where it started, so it's still yeah, no, it just it has that video has nothing to do with anything remotely about that, but it's like oh, but you're killing yourself with these seed oils, or are you going to talk about how toxic those oils are? Like no, I'm not. Oh, I know the seed when we find it. So I just find I laugh at this point. At first I was like this is ridiculous, and now I'm just like this. I don't even know what to say because there's been so much. You know information and research, and if you're still in the anti-seed oil camp, I don't know, enjoy your testicle supplements or whatever you buy from Paul Saladino, I guess, like I don't care. So he's actually that's funny.
Speaker 3:I was blocked by him and I don't even know why I can't see his stuff.
Speaker 1:You got blocked by Paul Saladino. I don't know why.
Speaker 3:Somebody it was like another dietitian shared one of his videos. I was like I haven't seen that guy in a long time. I went to go look at it.
Speaker 1:This is impressive. I've never heard of him blocking anyone.
Speaker 3:This is the right guy. Hold on, we're going to figure this out. Paul Saladino is like a carnivore MD guy. No, that's.
Speaker 1:You got blocked by him.
Speaker 3:I don't know what I did.
Speaker 1:I've never heard of Paul Saladino or Bobby, I guess, for that matter, like blocking anybody, you know actually, Bobby has blocked a bunch of our followers that go to comment on his stuff, but he doesn't block us making the videos.
Speaker 3:Interesting yeah.
Speaker 1:You can't look up Paul's how to date like you won't. That's so weird to me.
Speaker 2:Yeah, I'm a little jealous, I'm kind of a little jealous.
Speaker 3:I'm kind of like I want to get blocked by Paul Saladino it had to have happened a couple years ago, because this where I realized it was about maybe a year, maybe a little over a year ago, so I don't know maybe I was interesting, maybe he cared at first, like when he started and he was blocking people and then he got into his, like I don't care anymore, I'm just going to.
Speaker 1:I'm just going to go to the store.
Speaker 2:I'm making too much money to care.
Speaker 1:Yeah, interesting. This is this, this is. I'm very, I'm intrigued and surprised and my gas is flabberg by all of this but by all of this. But I don't get blocked by anybody. I get blocked by people. I will comment like I don't even comment on the video, I'll just hit favorite and then the next day it's gone because I'm blocked, because they know I'm about, they're like well, I'm just gonna immediately, just I don't want to deal with that. I'm like okay, that's wow, if you like, block me immediately.
Speaker 2:That I feel like that really shows you you're just talking shit like you don't know what you're talking about, if you're immediately like oh, you're not willing to have a conversation about it at all man.
Speaker 1:But anyway, where can people find more information on seed oils and where can they find more information on insulin resistance? To that, you said milk and honey.
Speaker 3:Right. Is that the main place? Milk and honey, nutritioncom. And then I'm on all. Milk and honey, right. Is that the main place? It's milkandhoneynutritioncom, and then I'm on all.
Speaker 1:Milkandhoneynutritioncom Got it. Milk and honey nutrition. Okay, milk and honey, anyway. Milkandhoneynutritioncom.
Speaker 3:All the socials. It's milk and honey nutrition. And then you can find both of my cookbooks the Easy Diabetes Cookbook, the Easy Diabetes Desserts Cookbook. Pretty much anywhere books are sold.
Speaker 1:Amazon, Target, all the places, Okay Well thanks for having me. I think we hit on everything and we even got to touch on seed oils. I'm happy.
Speaker 2:That's great, but, mary, do you see Liam riding a rainbow unicorn?
Speaker 1:Of course she does. Of course, that's how everyone sees me.
Speaker 3:Maybe I don't know what is happening. I don't know how to answer this I don't know where this is going.
Speaker 2:I'm trying to figure out if it's the fever or Liam, because I never know. All right.
Speaker 1:No, it's. I mean it's. Most things are in your head, rob. Most things, but you know, you get it.
Speaker 2:OK, it's been a sleep.
Speaker 1:It's been working for you so well, so well, working for you well so far. So I just keep rolling with it. It's fine, anyway, I'm on it. Thanks for coming on. And now I have a place where, when people ask me, I can just say go, listen to this episode and then go to milk and honey if you remember the episode number. I'm not gonna remember the episode number, but like I'll point in the same direction, I'll just save it. It's fine, go there. I'll just point people here there. Good, yeah.
