South Asians, Type 2 Diabetes, and Nutrient Intake – New Study Finds Interesting Results
By Rachelle Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
A recent study looking at dietary intake among South Asians in the US found that those with type 2 diabetes consumed less calories, but also lower amounts of nutrients than South Asians without type 2 diabetes. According to the study authors, many of these nutrients are associated with a reduced risk of developing type 2 diabetes. Some of the nutrients where study participants with type 2 diabetes fell short included fiber, calcium, magnesium, zinc, potassium, vitamin E and beta-carotene (the precursor to vitamin A).
While this was a small and very short-term study, it’s important to remember that nutrition is more than just calories and the quality of the food you eat matters. A diet rich in nutrient-dense foods, like vegetables, fruit, whole grains, legumes, nuts and seeds, provides energy (calories) as well as vitamins, minerals, and antioxidants that are associated with improved health outcomes. Considering that South Asians are five times more likely to develop diabetes before age 40, it’s important to remember that your diet is something you can change to reduce your risk.
Here are some foods to include in your diet that provide key nutrients from the study:
Calcium: milk, yogurt, fortified non-dairy milks, tofu, broccoli, almonds, sesame seeds/tahini
Magnesium: nuts (almonds, cashews), spinach, legumes (lentils, kidney beans, soybeans)
Zinc: shellfish (crab, lobster), chicken thighs, cashews, chickpeas, yogurt
Potassium: lentils, bananas, avocados, potatoes
Vitamin E: sunflower seeds, almonds, peanut butter, cooked spinach
Vitamin A (beta-carotene): dark leafy greens (spinach, mustard greens), orange-hued vegetables (butternut squash, pumpkin, sweet potato), cantaloupe
For good sources of dietary fiber, check out this earlier article. Bonus – these foods can also help lower cholesterol!
If you are interested in making dietary changes to reduce your risk of diabetes, heart disease, or you just want to eat well and be healthier, email me at rachelle@rachellemallik.com. I offer complimentary intro sessions to talk about your health goals and see if we’re a good fit for working together.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.
Five Foods to Lower Cholesterol
By Rachelle LaCroix Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
Elevated total and LDL cholesterol are correlated with increased risk of cardiovascular disease. While high cholesterol can be genetic, what you eat can have a significant impact on your cholesterol levels.
What do these five foods have in common? Fiber! Specifically, these foods provide soluble fiber, which creates a gel in your digestive tract and binds to cholesterol to help remove it from your body before it gets into your bloodstream. Soluble fiber may also reduce LDL (“bad”) cholesterol through the production of short-chain fatty acids (SCFAs), which feed good bacteria in the gut.
Oats
Oats are one of the richest grain sources of soluble fiber. Start your morning with a cup of oatmeal porridge, muesli, or overnight oats to get 2 grams of this cholesterol-lowering fiber.
Beans
While all beans are good sources of soluble fiber, kidney beans are one of the best with 4 grams per cup. Enjoy a comforting bowl of rajma served over brown Basmati rice.
Okra
Okra is non-starchy (ie low carbohydrate) vegetable that’s popular in Southern cooking as well as Indian cuisine. It’s also a good source of soluble fiber. Instead of using a lot of oil to make fried bhindi, make a “wet” sabji for a lower-calorie, low-fat vegetarian dish.
Eggplant
Eggplant is another low-calorie vegetable that’s a good source of soluble fiber. Baingan bharta has a delicious, smoky flavor and uses less oil compared to deep frying for pakoras or dishes like eggplant parmesan.
Apples
A common fruit used for prasad at Hindu temples in the US, apples are rich in the soluble fiber pectin to help lower cholesterol.
Questions about your diet and heart health? Send me an email at rachelle@rachellemallik.com.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.
Non-Dairy Milks: How Do They Stack Up
By Rachelle LaCroix Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
Whether used to make chai, dahi (yogurt), or haldi doodh (turmeric milk), milk is a mainstay in Indian cuisine. But many people are turning to dairy alternatives, whether due to intolerance, allergies, or interest in plant-based options. When picking a non-dairy milk, it’s important to consider the whole package and put it in context with your diet.
Here’s how some of the dairy alternatives stack up:
Soy Milk
Soy milk contains high-quality protein in similar quantities to cow’s milk, and a recent review study from McGill University found soy has the most balanced nutritional profile compared to milk. Plus soy’s phytonutrients have been shown to have anti-cancer properties.
Oat Milk
Oat milk is a newer addition, and has about 3-4 grams protein per cup. It can be a good option for those with nut allergies, but may need to be avoided by people with celiac disease as oats can be contaminated with gluten.
Almond or Coconut Milk
Other non-dairy milks like almond or coconut are much lower in protein than soy or cow’s milk, averaging 0-1 gram per cup compared to 7-8 grams per cup. However, almond and coconut milks (the non-dairy beverage, not the canned kind used for curries) are usually lower calorie options and may provide other nutrients like calcium and vitamin D if they are fortified.
Don’t miss out, check labels!
In addition to protein, milk naturally contains calcium and most milks in the US are fortified with vitamin D. When choosing a non-dairy milk, make sure to check labels – the Nutrition Facts or ingredients list – and buy fortified non-dairy milks with added calcium and vitamin D. If you consume non-dairy milk that is not fortified and do not consume dairy, you may want to take a separate calcium supplement. Even if you take a daily multivitamin, they tend to be low in calcium.
Questions? Send me an email at rachelle@rachellemallik.com.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.
“I’m vegetarian, doesn’t that mean I have a healthy diet?”
It’s true that a vegetarian diet has been associated with reduced chronic disease risk. However, what you eat still matters! A large study published in the Journal of the American College of Cardiology in July 2017 found that people who consume a “healthy” plant-based diet have a lower risk of heart disease than those who consume an “unhealthy” plant-based diet.
Here are some tips for a healthy vegetarian diet:
– Choose high-fiber foods like vegetables, fruits, whole grains, beans and lentils
– Reduce intake of refined carbohydrates like white rice, white bread, sugar, and sweets
– Include healthy fats like avocados, nuts, and extra virgin olive oil
– Decrease intake of animal fats found in butter, ghee, and full-fat dairy.
Put those tips in action!
– Instead of a large plate full of rice, cut your portion in half and make the other half non-starchy vegetables, such as spinach, okra, or zucchini
– Choose brown rice instead of white, or mix it up with a higher-protein and higher-fiber whole grain, such as farro or quinoa
– Drink unsweetened chai, or at least reduce sugar by half (eg from 2 tsp to 1 tsp)
– Snack on fruit instead of sweets. Fruit naturally contains sugar, but it also has fiber and vitamins.
Content by: Rachelle Mallik, The Food Therapist