T1D Influencers Pick Their Favourite Protein Bars

From healthcentral.com

Watching your net carbs? Discover which of these snacks passed the bar exam with type 1 diabetes advocates 

If you stroll down the grocery aisle or scroll on social media, it can feel like a new protein bar is born every minute. They are no longer simply fuel for exercise but have become popular for everyday energy—including among T1D warriors looking for balanced snacks that will hit the spot and also thread the needle for steadying blood sugar levels.

How to choose? The American Diabetes Association has some tips on healthy snacking such as opting for whole grains, healthy fats, high fibre, and protein while aiming for lower levels of carbohydrates, added sugars, and sodium.

We also asked influencers living with type 1 diabetes who have been there, ate that to name their favourites—and then ran their picks by a dietitian: Ben Tzeel, R.D., a certified diabetes care and education specialist in Tampa, FL, and the founder of Your Diabetes Insider nutrition consulting, who has been living with T1D for more than 20 years himself.

Take a peek into their shopping carts to see which protein bars might suit your needs—and taste buds.

A Trainer's Treat

Courtesy of Christel Oerum

Christel Oerum, 47, a certified personal trainer in Miami—better known as Diabetes Strong to her more than 30,000 followers—first picked up a Quest bar some 10 years ago while prepping for a fitness competition. “I was looking for a blood-sugar-friendly treat to help support my protein needs,” says Oerum. “I became hooked.” You’ll find the Cookie Dough and Cookies and Cream flavours in her gym bag. Oerum, who doses her insulin based on net carbohydrates (calculated by subtracting fibre and sugar alcohols on the label from total carbs listed), finds the bars to be a relatively low-carb snack due to their 10 grams (g) of fibre. Tzeel calls Quest bars “a great snack option” for T1D warriors.

For This Mom on the Go

Courtesy Brookelyn Filbrun

Brookelyn Filbrun, 30, a mom in the Pacific Northwest and the blogger behind Carb.Filled.Diabetics, calls Pure Protein the best-tasting bar. Plus, “I’m able to eat it without any spikes!” she says. “I dose [insulin] as needed for the bar and have never had any issues with them which is one huge reason why I love having these on hand.” Filbrun is a fan of several of the bars numerous flavours including Chocolate Peanut Butter, Chocolate Deluxe, and Lemon Cake. Tzeel is also a long-time fan. “This was my favourite protein bar while in graduate school, especially the Cookie Dough flavour,” he says. “They’re affordable, have quality protein sources, and, ideally, low enough sugar alcohol content to not upset one’s stomach.”

Snacking for Steady Energy

Courtesy Justin Eastzer

Justin Eastzer, 34, in Los Angeles, also known as Diabetech Justin, reaches for Kind Protein Max Bar, especially the Crispy Chocolate Peanut Butter flavour, when he’s looking to sustain his blood sugar levels. “I like these because they have a fair amount of carbs [23 grams] if I need to bring up my glucose levels, and 20 grams of protein to help sustain my levels and not drop.” Tzeel agrees: “These can be helpful for steadying blood sugars after a low,” he notes, with the caveat that “those who are sensitive to soy protein will need to be careful with this one, as that is the main protein source.”

On Active Days

Courtesy Alex Tolwinksi

To satisfy his sweet tooth, Alex Tolwinksi, 24, in Elkhorn, WI, says the NuGo Slim bar has what he’s looking for in terms of glycaemic index and full flavour. “They are very delicious and bring a little bit of sweetness back into my life,” the TikTok star says. Tolwinksi rotates between Crunchy Peanut Butter and Brownie Crunch before a workout or a waterskiing session and says the snack bar (with 17 grams of carbs) keeps his glucose levels in check without his needing an insulin dose. “It saves me an additional shot and keeps my belly full,” he says. Tzeel feels these bars are good for when blood sugar is a little low thanks to a fast-acting carb source (tapioca syrup) and some protein to help stabilize. “Not my go-to, but for good-tasting low snacks, this would help,” says Tzeel.

Her Workout Buddy

Courtesy of Addy Tayler

Arizona-based TikTok star Addy Tayler, 26, who is training for a marathon to raise funds for T1D research, opts for a protein bar before working out and finds that the G2G bar is just her speed. Tayler gives high marks for the taste of her Peanut Butter Chocolate Chip flavour pick (“very sweet and doesn’t have that bitter protein taste”) and its texture (“chewy but not rubbery”). Plus, she feels its nutritional mix (18 grams of protein, 24 grams of carbs, and 4 grams of fiber) works for her. This bar drew particularly rave reviews from our R.D. “These are quite possibly the most underrated bar on this list,” says Tzeel. “Phenomenal ingredient profile, great for stabilizing blood sugars in a long duration activity, and quality protein source. I’m a big fan.”

A Nutrition Pro's Plant-Based Option

Courtesy of Lindsay Cohen, R.D.

A registered dietitian and the creator of Mama-Betes blog, Lindsay Cohen, R.D., 37, in St. Louis, MO, favours TRUBAR for their “simple, clean ingredients” and amazing taste—her all-time favourite flavour is the Get in My Belly, PB and Jelly. The food pro and mom of two gives the bar high marks for managing type 1 diabetes due to “relatively low carb content and minimal impact on blood sugar,” she says. “I also appreciate that they contain a good balance of fibre and protein, which helps keep me feeling full longer.” Tzeel says TRUBAR is a great option for the plant-based crowd. “You’ve got quality ingredients and flavour choices alongside some fibre,” he notes. Still, notes Tzeel, some people may find that the fibre source (tapioca) for these bars does have an impact on blood sugar, so best to try part of one and see before devouring the full bar.

Our R.D. Is Also a Fan

Courtesy of Ben Tzeel, R.D.

You may be wondering which bar our expert nutrition reviewer prefers and no surprise it’s another one with simple ingredients: Rise Bar, which is also available in vegan plant-based options. Tzeel points to the Honey Cinnamon flavour as his favourite. “It tastes like a snickerdoodle cookie and is made with just five ingredients,” he says: Almonds, whey protein, vanilla extract, honey, cinnamon. For people with diabetes like himself, Tzeel says they have a good blend of protein (18 grams), fat (15 grams), and carbs (23 grams) to maintain steady blood sugars. His inside tip: “If you warm them up for 10 seconds in the microwave and cut them up, it’s like having small protein cookies.”

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6 "Bad" High-Protein Foods You Should Eat to Gain Muscle If You Have Diabetes, According to Dietitians

From eatingwell.com

We’re setting the record straight! 

KEY POINTS

• Protein can help build muscle, improve insulin sensitivity and help manage blood sugar. 
• Some high-protein foods have been unfairly categorized as off-limits for diabetes. 
• Dietitians say many of these muscle-building proteins may have diabetes benefits.

If you’ve been diagnosed with diabetes, it can often feel like you’re on a diet of don'ts. A nagging voice in your head might constantly warn you away from a slew of foods that are high in sugar, carbs or even fat. Yet many foods traditionally thought of as “bad” for diabetes are actually loaded with high-quality protein that can help you build muscle. And since more muscle mass means better insulin sensitivity and a stronger, faster metabolism, getting plenty of protein is a key part of a healthy diabetes diet.

If you have diabetes and have been avoiding these protein-rich foods, dietitians say it’s time to welcome them back to the table. 

1. Full-fat Greek Yogurt

Depending on the nutrition advice you’ve received, you might believe that eating anything but low-fat dairy is a big no-no for diabetes. But diabetes expert Erin Palinski-Wade, RD, CDCES, says a higher fat percentage in yogurt isn’t as worrisome as you might think. “People with diabetes are often told to opt for non-fat dairy,” she says. However, full-fat Greek yogurt's combo of slowly-digested fat plus roughly 21 grams of protein per cup can make it a filling option that helps stabilise blood sugar, she says. In fact, some studies have shown people who consume more calories from dairy fat may have a lower risk of diabetes, especially when compared to calories from carbohydrates.

2. Pistachios

Gone are the days when health experts recommended steering clear of nuts due to their fat content. Current evidence shows that nuts are an excellent choice in a diabetes-friendly diet. One top-notch option: pistachios.

“Pistachios can be a good plant-based protein source for people with diabetes,” says Palinski-Wade. A 2-ounce serving of pistachios delivers roughly 12 grams of protein. One small study found that volunteers with prediabetes who consumed 2 daily ounces of pistachios (1 ounce before breakfast and another ounce before dinner) for 12 weeks experienced improvements in blood sugar, visceral fat and markers of heart health.

3. Shellfish

Despite its generally positive reputation, shellfish has received criticism for its high cholesterol content, says Sheri Gaw, RDN, CDCES. This has led some people with diabetes (and, therefore, increased risk of heart disease) to avoid shellfish like crab, clams, shrimp and oysters.

However, Gaw says people with diabetes can say yes to shellfish on a regular basis. “Shellfish is a low-saturated fat, high-quality protein that promotes blood sugar control,” she explains. There’s more good news. One study found that two weekly servings of fish or shellfish may help protect people with a history of cardiovascular disease from future cardiac events and cardiovascular disease-related death. Try a 3-ounce serving of canned crab for 15 grams of protein.

                                                                                                         Credit: EatingWell design

4. Lean Beef

Believe it or not, beef can be beneficial for health, even for people with diabetes. It all comes down to choosing the right cut. While fatty cuts aren’t advised, Gaw says the high protein content of a lean cut of beef like chuck, sirloin, round or top loin can help build muscle while keeping dietary fat to a minimum. Three ounces of trimmed sirloin steak, for example, contains roughly 17 grams of protein with a reasonable 3 grams of saturated fat.

5. Soy Foods

Ever heard that soy is a bad actor for your health? While rumours abound that soy increases breast cancer risk, impairs mineral absorption or adversely affects male sex hormones, research has shown that these soy myths simply aren’t true.

Reed KE, Camargo J, Hamilton-Reeves J, Kurzer M, Messina M. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reproductive Toxicology. 2020;100:60-67. doi:10.1016/j.reprotox.2020.12.019

Truth is, soy is actually a healthy choice for muscle-building, especially if you prefer a plant-based meal plan. “Soy foods are sometimes avoided for containing phytoestrogens and being processed, but foods like tofu are a great source of plant-based protein,” says diabetes expert Vandana Sheth, RDN, CDCES. “Tofu contains all the essential amino acids and supports muscle growth without blood sugar spikes.” One cup of cubed tofu contains an impressive 18 grams of protein.

6. Beans and Lentils

When it comes to diabetes, there’s a lot of confusion around beans and lentils. Their relatively high carb content can give the impression that they’re off-limits for people with blood sugar issues. But Shah says these legumes have a unique saving grace, specifically their fibre. “While they are higher in carbs, they have a lower glycaemic load because of their high fibre content,” she explains. This means they won’t raise your blood sugar quickly. In fact, many dietitians consider beans to be among the best high-fiber foods for diabetes. Try a cup of cooked lentils for 18 grams of plant-based protein plus a bonus 16 grams of blood sugar-regulating fibre.

Benefits of Gaining Muscle If You Have Diabetes

As beneficial as protein is, you need to combine it with resistance training to effectively build muscle. The resulting increased lean mass can deliver a surprising number of diabetes-related health benefits, like these:

• Better blood sugar control. Muscle is where the majority of glucose uptake happens, says Palinski-Wade. “This means that having more muscle mass makes it easier for the body to use glucose after eating, improving blood sugar control,” she adds.
• Easier weight management. Muscle burns more calories than fat, so having more muscle can help with weight management, an important aspect of diabetes care, Sheth says.
• Improved insulin sensitivity. Protein’s ability to help with weight management may also prevent the build-up of visceral fat, the harmful fat that wraps around your internal organs, says Palinski-Wade. Research has found that reducing visceral fat may promote better insulin sensitivity.

• The Bottom Line

  If you’re living with diabetes, it may be time to rethink your go-to list of high-protein foods. Research reveals that lean protein may help build muscle, manage weight, and improve insulin sensitivity and blood sugar control. Dietitians say that some of the high-protein foods people with diabetes sometimes avoid–such as full-fat yogurt, nuts, shellfish, beef, soy, beans and lentils—can actually be a part of a healthy eating plan for diabetes and can help build the muscle you need. If you could use more muscle-building strategies, check out our 7-Day Bodyweight Training Plan for Beginners, Created by Certified Trainers. 

• https://www.eatingwell.com/bad-high-protein-foods-to-gain-muscle-with-diabetes-11737606
  

Type 2 Diabetes Food List: What To Eat, Avoid, Why It Matters

From womenshealthmag.com

Here's exactly what to eat (and limit), according to dietitians 

Getting a type 2 diabetes diagnosis can feel overwhelming, and it may seem difficult to nail down the best healthy foods to properly fuel your body and keep your blood sugar stable. But fear not—having a go-to type 2 diabetes food list can help.

Type 2 diabetes is a metabolic disorder related to insulin resistance which leads to elevated blood glucose (blood sugar) levels, says Kimberly Gomer, RDN, a Miami-based dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome (PCOS). No one is born with type 2 diabetes, but it’s often connected to dietary choices, she says.

Luckily, type 2 diabetes can be managed (and even reversed) with a nutrient-dense diet that focuses on whole foods. Balancing your plate with lean protein, healthy fat, fiber, and complex carbs can also help stabilize blood sugar while adding variety to your diet, Gomer says. Whether you have type 2 diabetes or you simply want to regulate your blood sugar, here's what to eat (and limit), according to dietitians.

Type 2 Diabetes-Friendly Foods

Protein

Protein is the centre of a healthy diabetic diet since it’s needed for hormonal balance, muscle growth and repair, and blood sugar management, says Gomer. Plus, animal- and plant-based protein are both extremely satiating so will help keep you fuller for longer, she adds.

• Egg
• Lamb
• Chicken
• Turkey
• Fish
• Seafood
• Tofu
• Tempeh
• Legumes
• Lentil
• Beans

Vegetables

Non-starchy vegetables are diabetes-friendly and provide an excellent source of vitamins, minerals, and fibre, says Gomer. And yes, you can eat your veggies raw, steamed, or roasted.

• Lettuce
• Asparagus
• Spinach
• Cucumber
• Zucchini
• Squash
• Tomato
• Onion
• Pepper
• Eggplant
• Celery
• Carrot
• Brussels sprouts
• Cauliflower
• Cabbage
• Bok choy
• Beets
• Broccoli
• Artichoke

Fruit

Fruit gets a bad rep when it comes to type 2 diabetes, but low-sugar fruits are actually a great addition to your diet thanks to the vitamins, minerals, and low glycaemic index (meaning they have little effect on blood sugar levels), says Erin Palinski-Wade, RD, a dietitian who specializes in diabetes and the author of 2-Day Diabetes Diet. The fibre content in fruit can also promote blood sugar balance and a healthy gut, she adds.

• Blueberry
• Strawberry
• Blackberry
• Raspberry
• Lemon
• Lime
• Pear
• Plum
• Kiwi
• Apple
• Melon
• Prune

Quick note: Fresh or frozen fruit is a great choice, but if you opt for dried fruit, Palinski-Wade says to choose an option with no added sugar.

Healthy Fats

Healthy fats are anti-inflammatory and key for brain function and heart health. Just be mindful that they’re often higher in calories. So if you’re trying to lose weight, it’s important to consider portion size, Gomer says.

• Avocado
• Olives
• Olive oil
• Avocado oil
• Ghee
• Nuts (raw or roasted without vegetable seed oil)
• Seeds (raw or roasted without vegetable seed oil)

Whole Grains

Whole grains are a diabetes-friendly option that are known for their low glycaemic index. Many are also high in soluble fibre (looking at you, rolled oats), which can help slow the absorption of glucose, improve insulin sensitivity, and reduce cholesterol levels, says Palinski-Wade.

• Rolled oats
• Brown rice
• Quinoa
• Buckwheat
• Barley
• Farro

Foods To Avoid With Type 2 Diabetes

Saturated Fats

Saturated fats are a no-no when it comes to type 2 diabetes since they increase insulin resistance, says Palinski-Wade. For this reason, saturated fat should be limited to less than 10 percent of your total daily calories, she adds. Eating too many saturated fats can also raise your cholesterol which leads to an increased risk of heart disease and stroke, per the American Heart Association.

• Butter
• Cream
• Bacon
• Sausage
• Hot dogs
• Processed meats
• Cheese
• Fried food
• Fast food

Seed Oils

Seed oils can raise your omega-6-to-omega-3 fatty acid ratios which can harm your heart and gut, says Gomer. They also typically contain additives which may lead to bloating, gas, and inflammation, she adds. Most packaged snacks, prepared foods, and restaurants use seed oils, so they’re difficult to completely avoid, but do your best to minimize consumption if you can.

• Soybean oil
• Corn oil
• Canola oil
• Cottonseed oil
• Grapeseed oil
• Rice bran oil
• Safflower oil
• Sunflower oil

Sugar

It may be tough to cut out all sugar, but those with type 2 diabetes should avoid consuming large amounts since it’s low in fibre and may worsen insulin resistance and blood sugar regulation, says Palinski-Wade. Sugar also has limited nutritional value and can spike your blood sugar, she adds.

• Soda
• Candy
• Cake
• Ice cream
• Honey
• Agave
• Brown sugar
• Molasses

Processed Grains

Processed grains typically contain white flour which can raise blood sugar, says Gomer. They also lack nutritional value and are low in fibre, adds Palinski-Wade.

• White bread
• Pastries
• Muffins
• Waffles
• Pancakes
• Pizza
• White-flour crackers and pretzels
• White rice

Frequently Asked Questions

What causes insulin resistance?

Insulin is an essential hormone that controls your blood sugar and helps the body turn food into energy that’s either used or stored as fat, says Gomer. The hormone is secreted by the pancreas—it acts like a key to open a gate for the cells to access sugar.

If you're insulin-resistant, your cells resist that insulin, so the key gets stuck, she says. Then, the body figures the message didn’t reach the pancreas, so the message is re-sent, which creates an overproduction of insulin, she explains. As a result, insulin resistance occurs and over time, your blood sugar levels go up.

How does diet impact diabetes?

At a basic level, blood sugar is balanced by eating a whole-foods diet primarily focused on lean protein, vegetables, and complex carbs, since these foods provide the most reliable and stable energy without causing a spike in insulin, says Gomer. On the flip side, a diet high in added sugar, refined carbs, and saturated fat increases blood sugar and worsens insulin resistance, in turn, leading to type 2 diabetes, adds Palinski-Wade.

Despite the common recommendation to cut carbs if your blood sugar is high, people with diabetes do not need to avoid carbs altogether, says Palinski-Wade. This is because complex carbs balanced with lean protein, good fat, and fibre can actually provide steady blood sugar and energy throughout the day, she says. Foods with carbs like whole fruits and vegetables, whole grains, beans, legumes, nuts, and seeds have actually been shown to prevent diabetes and lower the risk of cardiovascular disease, she adds.

https://www.womenshealthmag.com/weight-loss/a60525665/type-2-diabetes-food-list/