Tag: food

Eating Successfully with Diabetes

By Phoebe Chi, MD, MPH

In my last post, I introduced one of the fundamental elements of effective diabetes management, which consists of knowing and understanding important health indicators— such as your A1c, blood pressure, and cholesterol. Now I will discuss another important skill that will play a large role in determining whether your condition worsens or gets better in the future—and that is meal planning. 

For those who do not have diabetes, or have been told that they have pre-diabetes, you will find that this method is so simple and practical that you can easily incorporate it into your life to help you eat in a more balanced way. So let’s get started!

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The Ketogenic Diet: Fact or Fad?

By Phoebe Chi, MD, MPH

Recently, there has been a lot of talk about the ketogenic diet. Is it safe? Would I recommend it? Despite the recent trend, a “ketogenic diet” is actually not new at all. In the 1970’s, Dr. Atkins popularized his low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other popular diets also incorporated similar approaches for weight loss. But in medicine, we have been using this method for almost a century to treat some forms of epilepsy, especially drug-resistant types in children.

As you know, whenever something is popularized, much information goes around—some accurate, some not so accurate. The purpose of this post is to summarize for you what the medical community actually knows so far through its research on the health effects of ketogenic diets. This post is not to make a stance either for or against, because as you will see, there are both pros and potential cons (as well as some unknowns); rather, I simply want to equip you with the right information in order to empower you to make the best decision for your personal situation.

So let’s get started!

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Taking Control Over Salt

By Phoebe Chi, MD, MPH

Do you enjoy salty snacks? Or find yourself reaching for the salt shaker at the dinner table?

If you do, you are not alone.

In general, people in the U.S. eat much more sodium (salt) than they should. But why is it important to watch the amount of sodium you eat? It is because the more sodium you consume, the higher your blood pressure becomes. Some conditions, such as certain heart and kidney problems, cause the body to hold onto sodium, which causes extra fluid to build up in the body. This extra fluid forces the heart to work harder. Therefore, if you live with chronic conditions, it is especially important to control the amount of sodium you eat.

So how much sodium should you be consuming in a day? While for most people it is recommended to not go over 2,300 milligrams (mg) of sodium, for those with heart conditions, high blood pressure, diabetes, and kidney problems, the daily limit for sodium is even lower– 1,500 mg ideally, but no more than 2,000 mg.

Pop quiz: How many milligrams of sodium are in one small teaspoon of salt?

Answer: 2,300 milligrams!

1 teaspoon of salt
=
2,300 mg of sodium

Surprised? What this means is that adding any salt to your meals can cause you to go over the recommended limit. So is it even possible to stay within this recommended limit? Yes–it is possible! And today I will discuss exactly how.

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