Eating Makes Me Hungry

I couldn’t figure it out. I had my renal diet down pat (That only took ten years, she thought snidely.) When the foods I’m sensitive to had to be removed from that diet, I worked the new-reduced-possibilities-for-food-choices diet out pretty quickly, too. But then I noticed that I was hungry pretty much only after I ate.

I’d prefer to eat only if I’m hungry, but some of my medications require food first. Okay, so I knew I had to eat at least twice a day and graze several times during the day to keep my blood glucose level. I thought I took care of that by eating a small breakfast, lunch as my main meal when I got hungry, and a much smaller, almost snack type meal for dinner.

So why did eating make me hungry? Was I not taking enough food in? Nope. I counted calories to check and was not much under my allotted 1,200 per day. So what was it?

Women’s Health at https://www.womenshealthmag.com/food/g19920742/foods-that-make-you-hungrier/ named the following seven foods that make you hungrier:

  1. Whole wheat bread
  2. Fruit juices
  3. Egg whites
  4. Green smoothies
  5. Non-fact dairy
  6. Pickles
  7. Whole wheat crackers

Hmmm, between the renal diet and my food sensitivities I don’t eat any of these. Wait, I do eat whole eggs which contain egg whites, but I think Dr. Caspero meant only the whites for the purposes of this list.

Of course, I wanted to know why these foods make you hungrier. This quote is from the same article.

“For the most part, fat, fiber, and protein help with satiation,” says Alex Caspero, R.D. “So foods without those components will likely leave you searching for your next meal in no time.”

Reminder: R.D. means registered dietician.

I don’t eat whole wheat anything because I have sensitivity to it, but doesn’t it have fiber? That’s a yes and no answer. It does have fiber, but is more processed than regular flour which means less fiber. Fiber helps to fill you up. Side bar here:  Did you know that flour of any kind has wheat in it since it’s made from one or more of the three parts of the grain? That’s mean no bread for me.

Nope, Dr. Caspero didn’t answer my question as fully as I wanted it to be answered. Back to the drawing board, boys and girls.

Wait a minute. This from the BBC at http://www.bbc.co.uk/guides/zt22mp3 looks like it’s getting close to answering my question.

“Different types of food we eat affect the brain in various ways. For example, fatty foods trick the brain into believing that you have eaten fewer calories than you actually have, causing you to overeat. This is because fatty foods such as butter and fried foods contain a lot of densely packed energy.

However, other foods give a lasting sense of fullness. Fibre triggers the release of gut hormones that make you feel full. A low fibre diet though, with little or no wholemeal produce or fruit and vegetables, may leave you open to feelings of hunger.

Foods with a low GI (glycaemic index) such as nuts, vegetables and beans release energy more slowly than high GI food such as white bread and sugar. Eating more low GI foods will suppress your hunger by increasing levels of gut hormones that help you feel fuller for longer.”

Foods with a low GI, huh? This brings me back to the lessons from the Diabetes Nutritionist my family doctor sent me to when she discovered I was (and still am four years later) pre-diabetic. Okay, I can take a hint. What are some of these low GI foods?

The American Diabetes Association at http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html  was able to help us out here:

“Low GI Foods (55 or less)

  • 100% stone-ground whole wheat or pumpernickel bread
  • Oatmeal (rolled or steel-cut), oat bran, muesli
  • Pasta, converted rice, barley, bulgar
  • Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
  • Most fruits, non-starchy vegetables and carrots

Medium GI (56-69)

  • Whole wheat, rye and pita bread
  • Quick oats
  • Brown, wild or basmati rice, couscous

High GI (70 or more)

  • White bread or bagel
  • Corn flakes, puffed rice, bran flakes, instant oatmeal
  • Shortgrain white rice, rice pasta, macaroni and cheese from mix
  • Russet potato, pumpkin
  • Pretzels, rice cakes, popcorn, saltine crackers
  • melons and pineapple”

According the renal diet I follow, the Northern Arizona Council on Renal Nutrition Diet, I could eat all of these foods. According to my food sensitivities, I could only eat oatmeal, some fruits, and vegetables. Maybe that’s why eating makes me hungry.

Take a look at this. Redbook (and to think I smirked at my mom for reading this magazine when I was a teenager) at https://www.redbookmag.com/body/healthy-eating/g2819/foods-that-make-you-hungry/?slide=1 explains about fruit making you feel hungrier:

“’Fruit juice may already be on your no-go list, but if you’re eating more than one serving of the whole variety (i.e. one banana or one cup of berries), you may want to scale back. It may have nutritional benefits, but fruit is not going to help suppress your appetite,’ says Perlmutter. ‘It contains both fructose and glucose, which won’t signal insulin, causing your appetite to rage on.’”

Perlmutter is David Perlmutter, MD, a board-certified neurologist and author of Brain Maker.

Got it: More fiber, less sugar. Now the only question is can I get myself to adhere to that… and can you if you choose to stop being hungrier after eating than you were before.

Talking about magazines, Arizona Health and Living at https://issuu.com/arizonahealthandliving/docs/arizona_health_and_living_magazine__9a2d374f4dffc2 is helping me spread awareness of Chronic Kidney Disease. This is in their June 2018 issue.

 

Guess what I found when I was preparing my non-CKD book for last Thursday night’s reading at our local The Dog Eared Pages Used Book Store. You’re right. It’s a copy of the newly minted (um, printed) SlowItDownCKD 2017. Would you like it? All that I require is your address and that you haven’t received a free book from me before.

Random thought: I cannot believe I just chose a Father’s Day gift for my son-in-law’s first Father’s Day. Add my youngest’s upcoming nuptials and this is a very happy world I live in. Here’s hoping yours is a happy one, too.

Until next week,

Keep living your life!

You Mean it’s Really The Carbs?

sugarWhen I think of diabetes, or pre-diabetes, I think of sugar.  Your A1C measures the percentage of blood glucose (think sugar) in you, so I just presumed that’s why it was used to determine if you have diabetes. Last week, when I was researching this test, I came across material suggesting it was carbohydrates – not the sugar I had assumed – that needs to be cut down in an effort to slow down the disease.

As usual, I’m getting a little ahead of myself.  I think I’ve discovered a formula that works when explaining… and it starts with a definition. According to Medical News Today at http://www.medicalnewstoday.com/info/diabetes/,

“Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body’s cells do not respond properly to insulin, or both. Patients with high blood sugar will typically experience polyuria (frequent urination), they will become increasingly thirsty (polydipsia) and hungry (polyphagia).”

Mellitus comes from the Latin and refers to sugar sweetened. Notice that diabetes is often called Diabetes Mellitus.  Hmmmm, another reason I thought it was ingested sugar that causes the disease.  Yet, it is described as a metabolic disease; that is, a disease that deals with our metabolism – the way we process the foods we eat to gain energy.

Well then, where does insulin come in?  Just in case you forgot, insulin is “A natural hormone made by the pancreas that controls the level of the sugar glucose in the blood. Insulin permits cells to use glucose for energy. Cells cannot utilize glucose without insulin,” accordinginsulin to MedicineNet.com at http://www.medterms.com/script/main/art.asp?articlekey=3989.

Oh, so if your body is not producing enough insulin or none at all or the cells can’t respond to the insulin produced in the usual way, the energy from the blood glucose can’t be used to provide energy for your cells.  Accepted.  But isn’t blood sugar still sugar, say from candy, cake, cookies and the like?  You know, the things we don’t eat as Chronic Kidney Disease patients.

Well… yes and no. Certainly these food items contain sugar.  That’s part of what makes them so delicious.  But they are also carbohydrates, a word I usually associate with bread and pasta. MedicineNet’s definition of carbohydrate at http://www.medterms.com/script/main/art.asp?articlekey=6553 cleared up my confusion:

“One of the three nutrient compounds, along with fat and protein, used as energy sources (calories) by the body. Carbohydrates take the form of simple sugars or of more complex forms, such as starches and fiber. Complex carbohydrates come naturally from plants. Intake of complex carbohydrates, when they are substituted for saturated fat, can lower blood cholesterol. Carbohydrates produce 4 calories of energy per gram. When eaten, all carbohydrates are broken down into the sugar glucose.” cookies

Ahh! So all carbohydrates, whether from starches or sugars break down into sugar glucose.  This is starting to sound familiar. When I brought my pre-diabetes to the nutritionist at my nephrologist’s office, she gave me quite a bit of information and a handout from DCE, a dietetic practice group of the American Dietetic Association.  Did you know that starchy vegetables, fruits, juices and milk also contain carbohydrates?  It hadn’t occurred to me.

Remember the way to measure a half cup or a whole cup when you don’t have measuring cups but want to stay on the renal diet, including portion control?  It’s the size of your palm for half a cup and the size of a clenched fist for a whole cup.  The same measurements are used to measure a portion of carbohydrates.  Good for us, one less thing to learn.  You know measuring cups are better, but to be honest, I got a little tired of dragging them around with me in only a few weeks. measuring cups

You can also buy portion control plates on the internet, but frankly, it’s just as easy to measure it (whatever it is) out once and then know what that size portion is. For example, we needed glasses so when I first used one, I measured the water it held and now know the new glasses hold 15 oz. unlike the blue ones which hold 8 oz.

When we moved in together, we had two sets of plates (Ahem, of course mine were more attractive.)Bear’s set had only large dinner plates whereas mine had both large and smaller dinner plates.  Since we were both trying to lose weight, it made sense to use the smaller ones.  Now I can see a portion on the plate without having to measure it.  I do measure periodically just to make sure I haven’t allowed my assessment of a portion to grow bigger.  Funny how that happens over time.

The Mayo Clinic has a good diet plan for diabetes at http://www.mayoclinic.com/health/diabetes-diet/DA00027/NSECTIONGROUP=2, but it won’t work for Chronic Kidney Disease patients as it is.  For example, whole wheat flour raises your blood glucose less than white flour, but has too much phosphorous for us, so we are warned to avoid it. Yoghurt, cheese, beans, and nuts are no-nos on my renal diet, but are often recommended in diabetes diets.

You need to know what you can and cannot eat on your renal diet before you look at the diabetes diet so you know what to cross out immediately.  This is what makes it easier for me to plan what I’ll be eating that day.

black breadYou also need to space out your carbohydrates.  This grand-daughter of a Jewish miller from Russia really did miss sitting down to eat a whole loaf of fresh black bread at one sitting… with butter, no less.  The diabetic diet’s not that bad, though: for me it’s 2 to 3 carbohydrate portions at breakfast, lunch and dinner with a one carbohydrate portion at three snacks – one after each meal. As I understand it, each carbohydrate portion is 15 grams. You can find a comprehensive list of these foods at http://www.diabetesdaily.com/forum/food-diet/25848-15g-carbs-snack-list/

I never told you about The Men’s And Women’s Gathering hosted by The Salt River Pima-Maricopa Indian Community and open to all tribes as well as non-tribal members.  SlowItDown’s kidney education coordinator, Annette Folmer (left), and nurse CherylVietri (right) did a great job of answering all the questions asked..  The three of us were delighted at how interactive the session was.  We had a plan, but a better one presented itself during the education.  As a result, I ended up gladly donating 15 books to visiting tribal members.  What a way to start off SlowItDown’s career of bringing free ckd education to any community that needs it! IMG_0189

Until next week,

Keep living your life!