Tag Archives: fat


Posted by Beverleigh H Piepers RN, Dated 24-11-2015

Getting through the holidays as a Type 2 diabetic can be challenging with all of the scrumptious food at your disposal. You’ve got to take extra caution in monitoring your blood sugar as you consider which foods you should and shouldn’t be eating. The situation becomes further complicated if you enjoy having a drink every now and again for, during the holiday season, nothing says celebration like making a few toasts to the family and the new year.

Cocktails Collection - CosmopolitanAs a diabetic, you should be aware of the “do’s and don’ts” of alcohol. Even if you only enjoy having a simple drink here or there, you should know how alcohol can affect you. In the end, there are some ways to enjoy an occasional cocktail, when mixed with care. As with food, every alcoholic mixed drink contains a different amount of calories, fat, and sugars, depending on the ingredients, so learning to craft a healthier recipe is an excellent way to enjoy without guilt or worry.

First of all, be aware of the effects alcohol can have on you. Drinking alcohol, even a few drinks, can increase not only your blood sugar but also your blood pressure. And in some cases, it can cause a rapid and drastic drop in blood sugar levels, which can also cause complications. Drinking alcohol can interfere with diabetes medicine, insulin, and other medications, and it can stimulate the appetite and lower your inhibitions.

With the above effects in mind, it is recommended you limit your alcohol consumption to one or two drinks a day for women and men, respectively. Enjoy your drink with a snack or a meal that follows your usual healthy eating guidelines, such as whole grain crackers, light popcorn, or low-fat cheese. And when crafting cocktails or mixed drinks, think outside of the soda and the juice-based mixers. Instead, opt for homemade mixers with fresh citrus (like lemon and lime juice), fruit-flavored spritzer water, and diet club soda.

Using a base of hand-squeezed lime or lemon juice, muddled herbs, such as mint, and a splash of sugar-free seltzer water, you can create some diabetic-friendly cocktails. You can even filter, dramatically reducing the alcohol and sugar content of wine by mixing it with equal parts of seltzer water over ice. Garnish with a slice or two of orange, and your healthy holiday mixer is complete.

As always, remember to keep your alcohol consumption to a well-balanced, moderate level, and don’t forget to check your blood sugar levels.

Glasses of cocktails on bar backgroundCitrus Wine Spritzer. This bubbly, refreshing spritzer contains relatively little alcohol and can be the perfect after work or social mixer. Makes four drinks…

4 wedges lemon
4 wedges lime
1 cup white wine
1 cup citrus flavored seltzer water

1. Fill four glasses halfway with ice. Squeeze 1 lemon and 1 lime wedge into each glass.
2. Pour ¼ cup wine and ¼ cup seltzer into each glass. Stir gently and serve.

Lite Mint Julep. The Kentucky Derby classic cocktail gets a makeover in this diabetic-friendly version. Makes four drinks…

4 lemon wedges
¼ cup fresh mint leaves
¼ cup bourbon or whiskey
1 cup diet club soda or plain seltzer water
Crushed ice

1. Squeeze lemon wedges into a tall cocktail shaker; leave peels in the bottom of the shaker. Add mint leaves; crush gently into lemons. Add bourbon; shake gently.
2. Fill four cocktail glasses almost entirely with ice. Strain bourbon mixture into glasses; fill each glass with about ¼ cup club soda. Stir gently and serve.


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva



Posted by Beverleigh H Piepers RN, Dated 17-7-2014

We all make mistakes on our diet at one time or another. For example, if you go to Mexico and pick up a parasite, the diarrhea is so unpleasant you may start to shy away from eating for a while. This then affects your nutrient status.

Or maybe you experience a strong reaction to a good meal, such as when you’re in a restaurant and someone at the table tells you some very unpleasant news – like they want a divorce or something equally devastating. Since your mind records everything that’s happening at the time and lumps it all together as an unpleasant experience, the chances are good the next time you view that steak meal with spinach salad on the menu, you won’t order it.

The bottom line is we are constantly adapting to what’s happening in life. And fortunately or unfortunately, we are making nutritional choices that are affecting every cell in our body. Every habit you have – and every time you try to cut corners on your nutrition, you will end up altering your nutrient status in some way, good or bad.

I see a lot of patients with Type 2 diabetes and it’s quite easy to track what they’re doing that contributed to their diabetes.

Citrus lemonade,summer drink.Today I spoke with a man in his late 30s. He was tall and lean, which is great. He was making efforts to stay in shape but his cholesterol level was high. When I asked what he was eating for breakfast, lunch and dinner, two meals passed with a fair rating. It was that breakfast that was causing him a lot of damage.

What was in the breakfast? It was homemade lemonade. That’s it. Nothing else. He made it with a squeezed lemon, water and sugar. He drank it daily.

How would this contribute to the development of insulin resistance and high blood sugar? Well, he’s giving himself an infusion of sugar water first thing in the morning. There’s nothing else in the meal to counter the rapid rise in blood sugar that would result from the drink, nor the rapid rise in insulin. High insulin sets certain biochemical pathways in motion – the ones that will cause the storage of fat for the next 18 hours. So he’s also headed for weight gain.

He’s also training his pancreas to react and overproduce insulin. When there’s a high dose of sugar at one time, what happens is the amount of insulin produced can be as much as four or five time higher than normal. Doing this over and over again is a clear path to Type 2 diabetes.

What are you doing that is causing diabetes? Chances are you just don’t know what it is…

Beverleigh H Piepers RN

Type 2 Diabetes Health Coach

Follow me on… Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Belly Fat Linked to Type 2 Diabetes!

Belly Fat Linked to Type 2 Diabetes!
Posted by Beverleigh Piepers RN, Dated 4-7-2011

Let’s begin with an explanation of how belly fat works for you … and if you’re too fat, your belly fat is working too hard.

90% of Type 2 diabetes cases develop after significant fat is gained in the abdominal cavity. This fat is called retroperitoneal fat, and is generally counted as visceral fat.

Believe it or not, it is possible for you to gain control over your weight for good. Then you will be protecting yourself from the ravages of Type 2 diabetes, and you will also be achieving optimal blood sugar levels.

You can do it!

How Can A Diabetic Boost Metabolism? Part 5

How Can A Diabetic Boost Metabolism? Part 5
Posted by Beverleigh Piepers RN, Dated 20-3-2011

The #4 factor that influences metabolism is Body Composition.

What your body is composed of depends on what goes into your mouth. Here’s where the protein, fat and carbohydrate content of your diet really matters. There are two ways to fail at having the body composition that is associated with a thin, lean fighting machine or at least a body that looks great in a bathing suit:

1. Eat too many carbohydrates
2. Eat too much fat.

When you eat too much of anything, a message is sent to your brain to increase that food’s digestion by the synthesis of additional enzymes. Proteins are also created that help foster the digestion of the food. These enzymes are intimately tied to your metabolism.

When you eat too many carbohydrates, you begin changing the enzymes and proteins that are made in the body. Some of these proteins are related to pumping up production of insulin. One meal of too many carbohydrates will soon cause an insulin burst from the pancreas. The extra proteins and enzymes are produced to insure that the insulin is there when it is needed.

However, eating a meal of 100 grams of carbohydrates or more will need an awful lot of insulin! Experts say four to five times the normal amount is needed … and that’s just after one meal. The goal of this insulin is to store the extra carbohydrates by activating the fat pathways. When this storage occurs, now you have activated fat storage instead of fat burning biochemical processes. Your metabolism is based on fat storage.

When you eat too much fat, a similar set of steps occurs. The proteins and enzymes are produced in higher amounts than what is usual. It’s usual and customary to burn fat, not store it. By shifting your biochemical pathways to fat storage simply because you ate too much fat, you have now shifted your own metabolism to a place where you do not want it.

How Can A Diabetic Boost Metabolism? Part 2

How Can A Diabetic Boost Metabolism? Part 2
Posted by Beverleigh Piepers RN, Dated 24-1-2011

The second factor that influences metabolism is exercise. What is really interesting is that researchers have found that if “Man A” weighs 150 pounds (68 kg) and does 3 sets of 10 reps of 100 pounds (45 kg) on the bench press and “Man B” weighs 225 pounds (102 kg) and does the same workout as “Man A”, it’s “Man B” who actually has a higher metabolism.

This is true because “Man B” probably doesn’t have 75 pounds (34 kg) extra of fat; those 75 pounds also include quite a bit of muscle mass. And it’s muscle mass that increases your metabolic rate and thus your metabolism.

So what does this info mean to you? It means that a bodybuilding program will fulfill several of your personal goals. It will firm you up in all the right places. It will make you feel better and increase your self-confidence. It will energize you. It will increase your muscle mass and thereby increase your metabolism. It will provide a little extra structure in your life. It will build your bone density. And give you a new set of like-minded friends. The truth is that you can’t go wrong when you start a bodybuilding program.

Women can benefit greatly from exercising with weights. There have been women who started bodybuilding in their 50’s and then won body building contests! It’s simply a matter of discipline! And did they ever look great!

The third factor in boosting your metabolism is all about what you eat and drink. Here we always go back to the basics … are you getting enough protein, some fat and some carbs? Have you cut the carbohydrate content down to a level where it has significantly impacted your blood sugar levels positively?

Are you eating enough fruits and vegetables? Have you eliminated the hydrogenated fats from your diet? Have you put back into your diet foods like butter, avocado, olive oil, and stopped worrying about saturated fats although you still trim off visible fats from the meats you buy?

Doing all these things will certainly help remarkably. When you eat a diet with too high of a fat content, then there is really only one thing that can happen: you will gain weight. Eat a diet too low in protein and the weight will start to accumulate slowly but surely.

Eat a diet too high in carbohydrates and you can expect heavy weight gain.

How Can A Diabetic Boost Metabolism? Part 1

How Can A Diabetic Boost Metabolism? Part 1
Posted by Beverleigh Piepers RN, Dated 8-1-2011

It seems that no matter what they do, the weight won’t come off. Most diabetics learn pretty quickly that there’s more going on than what meets the eye when they try to solve a weight problem. Simple answers aren’t enough.

That’s why one of the most important things that diabetics can do is consider looking for ways to boost their metabolism. After all, diabetes is a disorder of metabolism.

Without metabolism, none of us would survive. Metabolism refers to the biochemical pathways that convert nutrients we eat into energy and nourish the body organs.

When our metabolism is operating at peak capacity, we feel great and look great. Our body repairs tissues easily, keeps us free from infection, and eliminates toxins we breathe, eat or are exposed to from the internal and external environment.

The big question is how is it that we can gain control over our metabolism and make it burn fat instead of store fat? How can we keep the weight off despite the Type 2 diabetes?

With diabetes, certainly it is more challenging to do this. The good news is that it can be done, though.

There are five primary factors that influence metabolism that we have control over:

1. Water intake
2. Exercise
3. What we eat and drink
4. Body composition
5. How much sleep we get

As far as water intake goes, a lack of water impedes all the biochemical processes in the body. Fat cannot be broken down, substances cannot be dissolved as they should if water content of the body is low, and the biochemical processes that synthesize hormones, neurotransmitters, proteins, enzymes etc. slow down when the water they need is not available.

So the easiest way to boost your metabolism is to drink enough water.

How much is enough? Experts vary in their estimates but most agree that a minimum is 1 oz water for every pound of body weight. A maximum is usually around 2 oz water for every pound of body weight.

Now with that in mind, let’s see how you are doing. How much are you consuming? Do you get the minimum? If so, can you boost your intake 30% this next week and see what happens to your metabolism?
Tags: diabetes, exercise, fat, metabolism, type 2 diabetes

What is the Most Important Part of a Food Label?

What is the Most Important Part of a Food Label?
Posted by Beverleigh Piepers RN, Dated 7-10-2010

There are many parts of a food label:

  • Serving size
  • Servings per container
  • Calories
  • Calories from fat
  • Total fat
  • Saturated fat
  • Trans fat
  • Cholesterol
  • Sodium
  • Total Carbohydrate
  • Dietary Fiber
  • Protein

What’s the most important part of the food label?

The answer is that it depends. For example, what are the most important parts of the food label for a teenager that wants to gain weight?

Calories and protein.
Without enough calories, a teenager will never gain weight. Without enough protein, a teenager will pack on fat.

What are the most important parts of the food label for a diabetic?

Total carbohydrates and serving size. If the amount of carbohydrates is too high, a diabetic risks going into diabetic coma. Without knowing the serving size, a diabetic risks low or high blood sugar and complications.

What are the most important parts of the food label for a diabetic with kidney disease?

Total carbohydrates, sodium levels, and serving size. Without knowing the amount of carbohydrates in a food, a diabetic risks blood sugar levels that are too high or too low. Without knowing sodium levels, a diabetic with kidney disease risks water retention and complications pertaining to the kidney. Without knowing serving size and sodium levels together, a diabetic with kidney disease can easily eat a food that has far too much sodium.

What are the most important parts of the food label for a diabetic that suffers from a brain disorder or neurological disease?

Total carbohydrates and trans fat. Total carbohydrates are always a primary concern for any diabetic. When brain disorders or neurological disease complicates the picture, trans fat is important because this type of fat interferes with the body’s ability to absorb essential fats. Without enough essential fats, the skin becomes dry and flaky, the hair becomes brittle, the nerve conduction times slow down and the person reacts slower. This can endanger one’s life.

What are the most important parts of the food label for a diabetic that is constipated?

Only the fiber content. Fiber helps push food through the colon, preventing constipation. However, if you eat a lot of fiber foods and you are still constipated, then most likely there’s a blockage of gas or food in the intestines. An enema or colonic or colonic hydrotherapy session can come to your rescue if prune juice or a laxative doesn’t remedy the situation.

Does The Insulin Index Diet Really Work to Help Diabetics Lose Weight?

Does The Insulin Index Diet Really Work to Help Diabetics Lose Weight?
Posted by Beverleigh Piepers RN, Dated 9-3-2010

Have you been looking at the Insulin Index Diet site, if so, you may have noticed several articles pointing out the hormone insulin does not just transport sugar, it also transports fat. In fact, insulin is about 300 times more efficient at taking free fatty acids out of your bloodstream than it is at taking out sugar! Because diabetics require more insulin to remove sugar from their bloodstream than non-diabetics, they tend to gain weight. Being fat doesn’t make you diabetic. Being diabetic makes you fat!

But the Insulin Index Diet can help you lose weight a little more easily than most other approaches. You won’t read about this diet in any book … because it works quite well and you won’t need to buy any special products, attend meetings, or go on another diet a year later.

Here are the basics:

More about what you eat than how much you eat. The Insulin Index Diet is more about what you eat than how much you eat. The idea behind this diet is that certain foods trigger greater release of insulin than others. The more insulin released after eating a particular food, the more completely fatty acids are going to be cleared out of your bloodstream. All other things being equal, you lose more weight when you can keep your insulin levels low.

Which foods trigger high release of insulin? Courtesy of the American Journal of Clinical Nutrition, and researchers Suzanne H. A. Holt, Jenni Brand-Miller, and Peter Petrocz of the University of Sydney (Australia), here is a ranking of how much insulin is secreted in response to a 240 calorie (1000kJ) portion of each food. The higher the number, the more insulin release it triggers.

Breakfast Cereals (served with low-fat milk):

  • All-Bran™ 4299
  • Porridge (raw rolled oats, microwaved) 5093
  • Natural muesli (raw rolled oats, dried fruits, nuts) 6034
  • Special K™ 8038
  • Cornflakes™ 8768
  • Sustain™ 8938
  • Honeysmacks™ 9102

Carbohydrate-rich Foods:

  • White Pasta 4455
  • Brown Pasta 4535
  • Brown Rice (boiled) 6240
  • Rye Bread 6659
  • French Fries (McCain’s oven fries) 7643
  • White Rice (boiled) 8143
  • Wholemeal Bread 11203
  •  White Bread 12882
  • Russet Potatoes (boiled and peeled) 13930

High-Protein Foods:

  • Eggs (poached) 4744
  • Cheddar Cheese 5994
  • Beef Fillets (trimmed of visible fat and grilled) 7910
  • Lentils (served in tomato sauce) 9268
  • Ling Fish (steamed) 9350
  • Baked Beans (heated canned beans) 20106


  • Apples 8919
  • Oranges 9345
  • Grapes 12293
  • Bananas 12445

Snacks and Candies:

  • Peanuts 3047
  • Popcorn (microwaved) 6537
  • Potato Chips 8195
  • Ice Cream 12348
  • Yogurt 15611
  • Mars Bar™ 16682
  • Jellybeans 22860

Bakery Goods:

  • Doughnuts with cinnamon sugar 12445
  • Croissants 13097
  • Iced Chocolate Cake 14305
  • Water crackers 14673
  • Cookies (chocolate chip) 15223

The idea here is the foods that cause the lowest secretion of insulin are the foods that are least likely to cause the accumulation of body fat. Calorie for calorie, foods with the highest insulin score are the most likely to cause weight gain. The foods with the lowest insulin score are the least likely to cause weight gain.

The effect of these foods on weight gain is independent of their effect on blood sugar. If you are in the early stages of type 2 diabetes, your pancreas can still produce enough insulin eventually, to clear glucose out of your bloodstream. These numbers indicate how much insulin the pancreas will produce, and how much fat will be stored in the process.

Protein is not always beneficial: The chart shows that some protein foods cause greater release of insulin than some carbohydrate foods. Steamed fish, for example, causes more insulin to go into your circulation than potato chips. You will also notice that combining fat and carbohydrate into chocolate chip cookies, for instance, greatly increases insulin release and greatly increases the storage of body fat.

How you can lower the insulin index: There are two ways you can keep the insulin index down. One is to consume a kind of fiber called beta-glucan. This is the fiber found in oat bran. Anytime you eat the fiber in oat bran, your pancreas releases less insulin. Less fat will be stored.

The other way is simply to avoid combining carbohydrate and fat. Blood sugars are actually lowered when you combine carbohydrate and fat, but fat storage is increased. If you choose to eat something sugary, and that’s something diabetics should do rarely, you need to make sure it’s low-fat. It’s OK to combine protein and fat, or to combine protein and carbohydrate, but you should never combine carbohydrate and fat. The combination of carbohydrate and fat in food stimulates the release of insulin to store fat in fat cells.

Does dieting by the insulin index really work? A test of the Insulin Index Diet in Mexico found that eating reduced portions of lower insulin index foods resulted in about 21 pounds (9.4 kg) of weight loss in six weeks. Eating reduced portions of higher insulin index foods resulted in about 16 pounds (7.2 kg) of weight loss over the same period. That’s five extra pounds in six weeks of dieting.

It’s hard for diabetics to lose weight, and every helpful change in diet counts. Combining foods in the right way and avoiding foods that give your pancreas a workout is a start toward meaningful weight loss.