October is one of my favorite months for many reasons—the leaves changing, the fall themed treats and eats, the cooler weather and spooky activities. It also happens to be Vegetarian Awareness Month!

While I am not someone who practices vegetarian or veganism, I have an appreciation for vegetarian and vegan dishes, and include them in my diet regularly. These meals are not only delicious, but can also be super nutritious as you can get the benefits that come from consuming veggies.

Before we jump into how eating more plants can positively impact your diabetes care, I want to go over the definitions of vegan, vegetarian and plant-based eating.

Veganism is accepted to mean that a person does not eat any form of animal product (no dairy, eggs, meat, etc.) and only consumes plants (fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes and beans).

Vegetarians are people who will not eat meat, but may eat other animal products like dairy or eggs.

Plant-based, a more recent term, can mean something different depending on who you ask (some use it interchangeably with veganism). The nutrition field recognizes plant-based eating as putting a focus on consuming plants. This could mean that a person who eats plant-based consumes meat or animal products from time to time.

If you’re looking to get the benefits that come from vegetarian and vegan diets, but not ready to make a significant lifestyle change, you can just simply…eat more plants!

Studies have shown that a diet that includes plant-based whole foods (a variety of vegetables, whole grains, nuts and legumes) can be one of the methods used to help physicians, registered dietitians and patients address the chronic lifestyle diseases that are so prevalent today.

A plant-based diet is not only considered to be packed with nutrients such as fiber, healthy fats, protein, vitamins and minerals, but it also can be a great lifestyle for those living with diabetes due to its health benefits.

Improved Kidney Function

Despite common misconceptions, a plant-based diet can be beneficial to most people living with diabetes, including those with kidney disease (Be sure to always discuss with your own registered dietitian and physician team to determine the best lifestyle for you).

Recent studies of patients who receive dialysis showed that those who followed a plant-based diet had less protein in their urine, lower inflammation and blood pressure, decreased risk for heart disease and were able to use their insulin better. There is also another study that found individuals who have Chronic Kidney Disease (CKD), a condition in which the kidneys are unable to filter properly, had a 23% lower mortality risk for every 33% increase in plant to total protein consumption.

Additionally, plant-based diets can help patients with CKD who are of higher weight and suffer from other conditions, like high blood pressure, relieve some of the extra stress on their kidneys. For people living with diabetes, a lowered risk for heart disease, high blood pressure and stroke can often help with delaying complications such as CKD or even preventing them (when paired with optimal time in range).

Improved Cholesterol and Heart Health

In previous blog posts, I’ve discussed fats and their impacts on health, in particular heart health.

While animal products are known to have higher amounts of saturated fats, trans fats and cholesterol (Remember to think of consuming less of these types of fats!), plants are naturally very low in these items and can actually improve cholesterol and lower risks of heart disease.

Plants are high in soluble fiber, the type that helps to lower cholesterol by slowing the absorption of the cholesterol consumed and reducing the amount of cholesterol the liver produces. With that being said, it is important to be mindful of the entire picture when it comes to food. The other “accessory” items in your meals could impact these health benefits if consumed in excess (i.e., using three sticks of butter to sauté a crown of broccoli).

Improved Insulin Sensitivity

While insulin resistance means that your body is unable to use insulin properly or as well as it should, insulin sensitivity is basically the reverse of this. When your insulin sensitivity is improved, it can lead to a reduction in the amount of insulin needed to manage your numbers and can improve the way that your body uses insulin (whether you are injecting insulin, using a pump, or producing insulin on your own).

You will probably grow extremely tired of me mentioning fiber, but I cannot stress how much of a difference having the appropriate amount of fiber in your diet can improve your health overall. By eating more plants, you are providing your gut microbiome with the fuel it needs to perform optimally and ensure a balanced “gut.” The gut microbiome has been studied and has been said to reduce risks of certain diseases and have an impact on their management.

Studies have also shown that eating more plants can be anti-inflammatory and in some cases impact the insulin resistance this way. Saturated fats can impact insulin signaling in muscles due to the accumulation of certain free fatty acids, which can increase insulin resistance. By consuming more plants in your diet, you are reducing the intake of saturated fats, which are found mostly in animal products, and increasing the intake of monounsaturated fats and polyunsaturated fats. The research shows that when replacing saturated fats with unsaturated fats (mono and poly), you can reduce your inflammation and increase your insulin sensitivity.

Now that we have dived deeper into just SOME of the fantastic things plant-based eating can do for you, I do want to also give you fair warning!

People initially tend to think that they have to go out and purchase all of the latest and greatest plant-based pre-packaged foods and that is not the case. In fact, certain foods that are marketed in this way can be just as high in saturated fat, sodium and calories as the animal-product version. It doesn’t have to be complicated. Something as simple as aiming for at least ⅔ of your plate as veggies can help to provide you the same benefits. Plant-based eating isn’t another diet, it is a lifestyle change. I realize we all have heard that phrase a million times, but this time it seems to be most true. There are no restrictions, just an emphasis on making the plants the star of the show!

One easy way to begin your journey to plant-based eating is by adding more plants at meal times (or potentially snack time!). The recipe below for Air Fryer Blistered Shishito Peppers helps you to reach that goal, with minimal prep and virtually no cook time at all. I experiment with different toppings each time I make this and it never disappoints. It can be made in the air fryer, skillet, or cast iron.

Air Fryer Blistered Shishito Peppers Recipe (PDF)

Starting on a new eating journey can be overwhelming, but just start off by simple changes like increasing veggie intake by ¼ cup every couple of weeks. As you begin to eat more of these plant-based foods, be sure to use the Glooko mobile app’s food tracker feature to log your intake. You’ll be a plant-based eating pro in no time!

Don’t forget to tag @Glooko or myself (@BalancedWithBridgetWood) on Instagram, and use the hashtags, #BetterTogether and #BalancedWithBridgetWood, in all of your creations!

Your Friend in Food,

Bridget Wood, RD, LD, CDCES

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It’s hard to believe that August has already come and gone, and we’re already into the fall season! Where does the time go?

September is one of my favorite months for multiple reasons, but did you know that September is Food Literacy Month in California (the global headquarters of Glooko!), Washington and Canada. I thought this post would be the perfect opportunity to discuss how to navigate nutrition when you’re attempting to plan your meals for the day or the week!

You’re probably wondering…what does food literacy even mean? Never fear, your neighborhood registered dietitian is here to help!

Food literacy is defined by the Food Literacy Center as: “understanding the impact of your food choices on your health, the environment, and our economy.”

Our food system is linked to things such as climate change, lack of food access, issues with food safety concerns and certain health issues among other concerns. While I won’t discuss all of these today, I wanted to equip you with the best tools, so you know what to look out for when you’re eating deliciously and nutritiously!

READING NUTRITION FACTS LABELS

There is so much information on a Nutrition Facts Label that it can be overwhelming!

While all of the information can be useful in planning meals, the easiest place to start when trying to interpret labels is the Daily Value (DV) column. 20% or higher of an item means that it is high in that item, and 5% or less of an item means that it is low in that item.

For example, you would want to aim for items that are 20% or higher in fiber, vitamin D, calcium and potassium, and you would want to aim for items that are 5% or less in saturated fats, sodium, and added sugars as they are more likely to cause health issues when consumed in excess. Although there are many items mentioned above, I believe in starting off slowly when you are changing habits as it will help you to stick with the changes versus trying and going back to old behaviors!

Let’s start off with sodium, sugars and fiber—once you feel like you’ve mastered that, feel free to include the others as well!

Sodium

Sodium is often used interchangeably with salt and helps to flavor our foods. It can also act as a preservative and binder in certain recipes.

Sodium is needed by the body to perform certain bodily functions, such as helping our muscles contract, helping our nerves carry messages through our body to our brains, balancing our bodies fluid levels and regulating our blood pressure. The unfortunate reality is that we only need a tiny amount to do these and the typical diet we often get too MUCH. High sodium intake over time can lead to high blood pressure, which can then result in heart attack and/or stroke. High blood pressure can increase your risk of developing type 2 diabetes and uncontrolled diabetes over a long period of time can increase your risk of high blood pressure and other complications.

The 2020–2025 Dietary Guidelines for Americans recommend that most Americans (your levels may vary and be less depending on your own health conditions, check with your Registered Dietitian and Doctor to determine the appropriate level for you) intake be less than 2,300 mg of sodium each day in order to lower risks for developing high blood pressure. This may seem like a lot, but that equates to approximately 1 teaspoon! It is said that approximately 90% of Americans 2 years old or older consume too much sodium and that average sodium intake is MORE than 3,400 mg a day for Americans.

While things like preparing meals at home, monitoring portion sizes of processed foods and flavoring foods with other ingredients, including spices, onions and garlic, can all work together to reduce your sodium intake, you can also read Nutrition Facts Labels (or use the food tracker in the Glooko mobile app) to help lower your sodium consumption.

Sugars

Sugars get a bad rap, but it isn’t all bad. Glucose, a form of sugar, is one of our body’s main fuel sources and gives us energy to do our day-to-day activities. However, just like with sodium, too much sugar over time can put you at risk for chronic diseases, like heart disease, fatty liver disease and insulin resistance that can increase your risk for type 2 diabetes. Being mindful about your sugar intake can be important for people living with diabetes as it can help to reduce the risks of these diseases but also can help to reduce spiking of your blood sugar levels.

It is recommended that we consume no more than 200 calories from added sugars daily, which is equal to roughly 12 teaspoons. Added sugars—not to be confused with natural sugars—can be found in things like sugar-sweetened beverages and sweets, like desserts, pastries, sugary snacks and candies. Other foods containing sugars, like fruit, are encouraged as they are more nutrient dense and provide additional benefits such as vitamins and fiber. You can use these to sweeten your foods naturally, while others may choose to use sugar substitutes to help with managing your blood sugar levels. Whichever you choose, you are lowering your added sugar consumption along the way!

Aim to include fruit in meals or snacks to get the benefits mentioned above. You can even go one step further and reduce your food waste by using your food scraps in recipes and compost for your garden!

Try out this delicious baked sweet ricotta recipe that is low in added sugars!

These individual baked ricottas are a low carb and quick cheesecake-like snack or dessert that you can make in minutes! They have no added sugar and are packed with protein to help keep you satiated and stabilize your blood sugars all while satisfying your sweet tooth.

Download a recipe for Baked Sweet Ricotta (PDF)

Fiber

Fiber, another form of carbohydrate or sugar can actually be beneficial to your health and is an item that you are encouraged to eat more of!

Fiber can help keep you regular, aid with stabilizing blood sugar levels, is a helpful tool in weight management and can help to keep you fueled for longer than without. It is found in natural sugar sources such as fruits, but is also found in things such as vegetables, whole grains, seeds, nuts and legumes. If you are unable to consume enough fiber through food first, feel free to add a supplement to your daily routine. You can even try tricks like adding ground psyllium husks to your typical baked treats to give it a little extra fiber boost! The addition of the fiber is beneficial for those of us living with diabetes (and for those of us who aren’t!) as it will slow down the digestion of your food and help with keeping your blood sugar levels more stable!

All of that to say—it’s not all or nothing. It’s not necessarily about eliminating the foods that you want to aim for less of, but about adjusting them to fit and pairing them with more nutrient dense choices.

If you are consuming something that has 52% DV of sodium, try and be mindful of the portion that you’re consuming, or simply adjust what you’re consuming later in the day, so that you don’t feel like you are restricting or missing out. All food can fit in your diet. It’s truly about the bigger picture and adding in those nutrient dense foods with fiber and vitamins. You can even make it a challenge to eat MORE of those foods.

You can track your intake easily with the voice capture feature in the Glooko mobile app to truly get an idea of how much you really are consuming of those items.

So there you have it, some homework to take with you on your next trip to the grocery store! Try to increase your intake of foods rich in fiber, vitamin D, protein, and calcium that you want to aim high for and decrease the portions you consume of things full of sodium, salt, and saturated fats that you want to aim for less of.

Don’t forget to tag @Glooko or myself (@BalancedWithBridgetWood) on Instagram, and use the hashtags, #BetterTogether and #BalancedWithBridgetWood, in all of your creations!

Your Friend in Food,

Bridget Wood, RD, LD, CDCES

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It’s your friendly neighborhood registered dietitian and certified diabetes care and education specialist back at it again with some nutritious and delicious recipes and meal prep tips to help make the end of your summer sensational!

It’s hard to believe that the kiddos are already going back to school and the weather will be changing before we know it.

Never fear, your virtual RD is here to make sure there will be no Sunday Scaries on my watch. Follow the tips below to start the school year off right!

My biggest tip would have to be meal-prepping! I don’t mean meal prep in the sense that you’re making 10 different meals on Sunday and using all of your precious free time up in the kitchen, but essentially creating a quick specific meal for a few days at a time and preparing individual ingredients, so that you can quickly mix and match items for a weekday meal.

I’m a huge believer in starting the day right, and one of the ways to do that is by having breakfast in the morning. Studies have shown that there may be an increase in academic performance between children who regularly eat breakfast and those who don’t.

To make sure those brains are staying fueled and to help make the school week stress-free, check out my “perfect your plate” breakfast meal ideas below that you can make together with your child. These nutritious recipes will keep you (and your child) satiated and satisfied.

WAFFLE “TOSTADA”

This is a fun and different way to eat waffles! It cuts down on the added sugar usually present in syrup and provides protein from the seeds, yogurt and nut butter; fiber from the seeds, berries and waffles; and fun by making this a finger food. Play around with ingredients to make it your own!

Download the Recipe for An Easy-to-Make Waffle “Tostada” (PDF)

BREAKFAST BANANA SPLIT

Who doesn’t love a banana split?! Make it a breakfast meal by swapping the ice cream for yogurt, and chocolate sauce and whipped cream for fruit and granola. Make it a group activity!

Download the Recipe for A Breakfast Banana Split (PDF)

KID FRIENDLY BREAKFAST PROTEIN BOX

We all know and love protein boxes, but making them yourself at home can be a family friendly activity (and not to mention save you money in the long run!).

Protein boxes can be a great way to help your child “play with their food,” which has been shown to potentially aid in increasing food variety and making it easier to introduce new foods. Your child can build their own box with different types of fruits, proteins (such as boiled eggs, egg bites, sausage links, nuts, etc.), spreads (yogurt or a chocolate nut butter/nut butter alternative), and a carbohydrate option, like mini pancakes or graham crackers, to keep things exciting.

Even though it looks different than the traditional “perfecting your plate” method, it still has all of the basic components of proteins, fibers, fats and carbohydrates to help make sure they’re starting the day off with some quality brain fuel.

Download the Recipe for a Kid Friendly Breakfast Protein Box (PDF)

All of these would be great ways to aid your child living with diabetes in mastering their carb counting skills and you can use the Glooko mobile app to help you do that!

MAKE LIVING WITH DIABETES EASIER WITH THE GLOOKO FOOD TRACKER

Through Glooko’s food tracker feature, you and your child can look for the individual items together or use the voice capture feature to add them all at once. This can also be an opportunity to log all of your child’s meals for the day so that the total carbohydrates are easily available and a great way to make lunch time dosing a little easier.

I recently had the unique opportunity to attend the Association of Diabetes Care & Education Specialists’ ADCES22 and the privilege of giving a presentation to the attendees about the wonderful features of our digital health company’s food tracker and its voice capture feature. Along with its ease of use, the food tracker has more than 500,000 food items and can help to empower people living with diabetes to be more involved in their care (which as a provider and someone living with T1D herself I am all for!). It was truly a pleasure to interact with other trailblazers and innovators in the diabetes field for the weekend during the amazing sessions.

So there you have it, try out those recipes and let us know what you think!

Don’t forget to tag @Glooko or myself (@BalancedWithBridgetWood) on Instagram, and use the hashtags, #BetterTogether and #BalancedWithBridgetWood, in all of your creations!

Your Friend in Food,

Bridget Wood, RD, LD, CDCES

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Welcome to my very first nutrition blog post at Glooko!

I’m Bridget Wood, RD, LD, CDCES, and I’ll be your navigator through this world of nutrition. I’m a registered dietitian nutritionist, certified diabetes care and education specialist, partner associate at Glooko and person living with type 1 diabetes for 13 years now.

Whether you’re a person living with type 1 diabetes, type 2 diabetes, type 3 diabetes, gestational diabetes, a person caring for someone with diabetes, or anything in between—I truly hope these posts help you along your journey (or at the very least make you smile!).

Now for the real reason you’re here…healthy summer eating tips! As the temps rise and the sun starts to shine, there’s a few things that can help make sure that you are having your “fun in the sun!”

HYDRATE, HYDRATE, HYDRATE

I know we’re all tired of hearing this one. For some people, water intake can be mundane and as a result, they don’t get as much as they should. You can reach for the classic bottle of H2O or heat things up a bit by making a spa inspired water. Generally, a spa inspired water would include a fruit and/or herb of your choice and you guessed it: H2O. The fruit and herb combo helps to add a subtle flavor that takes the water up a notch, but also helps keep your thirst quenched throughout these warmer months.

Hydration is essential for EVERYONE, but is especially key for all people living with diabetes as it helps to promote stable blood sugar levels (Not so fun fact: dehydration may cause higher blood glucose levels) and can also impact the accuracy of your continuous glucose monitor (if you wear one).

The combinations for the waters are endless! Examples of some great combinations can be watermelon mint, pineapple and strawberry, or if you’re more carb conscious, try using strawberry lemon or cucumber mint as a great starting point.

Pro tip: Muddle raspberries and a few fresh mint leaves with a zero calorie seltzer in a glass to have a refreshing summer mocktail (not to mention it’s blood sugar-friendly!).

PICKING THE PERFECT PLATE

Do you know why a balanced plate is helpful? For some people living with diabetes, the heat can impact their blood sugars and make them either increase or decrease. Partially the increased heat is to blame, but also for some people the warmer months equal an increase in movement, which can increase insulin sensitivity. Basically, your insulin (whether you’re injecting it or your body is producing it) can become more “activated” and can work more efficiently. For some people, this can mean a decrease in overall blood glucose levels. For others, the heat can cause higher blood sugar levels than normal due to dehydration.

While few things can help balance blood sugars, one of the best ways to start is by picking a perfect plate with protein, carbohydrates, fiber and healthy fat. The addition of the protein, fiber, and healthy fats help to keep your blood sugars stabilized by slowing down digestion, which can also help keep you fueled for a longer period of time.

Pro tip: Plant-based proteins (such as beans, peas, seeds, etc) can count as your protein, carb and fiber. Check out a recipe at the bottom of this post to see what I mean!

AN APPLE A DAY, KEEPS THE DOCTOR AWAY! (WELL SORT OF)

This one is so big I felt it needed TWO sections! Summer is an exciting time for food (I could be biased, Ha!). In all seriousness, summer can be a great time to experiment with different cooking methods for vegetables and fruit alike. It’s a great time to try and eat the rainbow (aka have a colorful plate). The more colors you have, the more variety of vitamins you are able to obtain as the different colors have different nutrients.

For myself, I like to take the opportunity to get out of the kitchen and use the grill or smoker to help me keep my veggie (and fruit) intake up. I also like to use things like salads, smoothies and smoothie bowls, as a quick way to increase intake while en route to a hike or a visit to the lake.

Satisfying Salads

As a registered dietitian nutritionist, some of the biggest things clients would mention about salads were that they were either boring or flavorless. As a registered dietitian nutritionist and self proclaimed foodie, I’m here to tell you that’s not true!

While lettuce can be a great starting point, it’s not the ONLY key ingredient in creating a satisfying salad. Try balancing your salad with things like healthy fats and proteins to help keep you satiated and keep it exciting!

Summer is a perfect time to experiment with salads by trying different combinations of produce such as beets, berries, avocado, tomato, melon, summer squashes and cucumbers. Seasonal vegetables and fruits are also often cheaper and have lots of flavor. By adding these to your salad base, you’re maximizing the vitamins and nutrients you’re getting from an otherwise boring plate of greens. Add proteins such as grilled chicken or fish, some fat such as feta or goat cheese, pumpkin seeds, avocado (yes-a healthy fat too!) and a vinaigrette-based dressing for a blood sugar-friendly and satisfying dish.

One of my favorite blood sugar-friendly summer salads consists of grilled chicken, strawberries, blueberries, avocado, pecans, feta cheese, spinach and a balsamic vinaigrette (seriously the BEST flavor combo).

Satisfying Smoothies

My favorite way to get a balanced meal and cool down is to throw everything in a blender and GO! Similar to salads and plates, you can combine proteins, carbohydrates, fiber and healthy fat together to make one blood sugar-friendly quick meal. Trade the fruit juice for an unsweetened plant based milk or coconut water to keep the added sugars low. Healthy fats like nut butters, chia seeds, or flax seeds can help to keep you full, while adding vegetables like frozen cauliflower or kale can add fiber to the smoothie to help keep blood glucose levels stable (without sacrificing flavor).

HAPPY EATING!

Whichever option you choose (or all of the above), I hope you enjoy!

Don’t forget to use the food tracker in the Glooko mobile app to monitor what food you’re consuming. It’s a handy way to see how healthy eating affects your glucose levels and overall health. It also has a very cool voice recognition feature, so you can just speak your food into it to track, which I love.

Be sure to tag @Glooko or myself (@BalancedWithBridgetWood) on Instagram, and use the hashtags, #BetterTogether and #BalancedWithBridgetWood, in all your creations when you post them to social media. We’d love to see what you come up with!

Until next time,
Your friendly neighborhood dietitian

Download a Recipe for Easy-to-Make Buffalo Chickpea Tacos (PDF)

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