QI have diabetes, and an estranged relative has invited me to his holiday dessert party. I have kept my diabetes a secret from everyone because I do not want people to judge me if I eat a piece of cake or cookies. I know how to manage my diabetes, and I can eat small amounts of sweets without spiking my blood sugar if the rest of a meal is low in carbohydrates. However, many people don't understand that, and I've heard them criticizing people with diabetes who eat sweets, even responsibly.
Although I can enjoy a small amount of dessert safely, I don't trust my self-control at a party that has only desserts. I am afraid I will overindulge and hurt myself. You know all the complications of diabetes--heart disease, kidney failure, blindness, the works.
I really want to renew my ties with my relative, though. What should I do?
--Anonymous
AYou are not alone. According to government estimates, about 18 percent of American adults have pre-diabetes, and another 7 percent have full-blown diabetes. That means if you invite four people to a party, at least one of them is sensitive to carbohydrate overloads. Frighteningly, many of these folks have not seen a doctor for testing and don't know they have a problem yet.
Having diabetes is nothing to be ashamed of. I can't tell you what to do about the party--you will have to decide how much information you are comfortable revealing to your relative. But I hope your story will remind holiday hosts and hostesses everywhere to offer balanced menus.
I confess I have not always taken this advice. Once, I had a pie party. But it's really best to provide not just desserts but also a veggie platter or fruit salad or assorted nuts--something safer for everyone.
Besides, food tastes more luscious when you have a variety of flavors: not just sweet but sour, bitter and salty, too.
Serving a variety of foods should be common sense, just like serving a variety of drinks. I understand how appealing a dessert party could be to people with no food restrictions. But nowadays, most hosts offer soft drinks and water along with alcoholic beverages, for instance. That's because having choices--of drinks and food--makes everyone more comfortable, whether they are the designated driver or recovering from alcoholism or dealing with diabetes.
With choices available, people with food or drink restrictions don't have to ask for anything special and can blend in with all the other revelers. Isn't having fun what it's all about anyway?
Hopefully, at most holiday parties, food is just one small part of the entertainment. Caroling, charades, movies, skating, dancing, even telling stories around a fireplace are fun, too.
QWhat do you think about taking fish oil capsules? I take two a day.
-- Charlie G., Fredericksburg
AFish contains omega-3 fats called DHA and EPA that protect the heart and brain. Most folks can get enough omega-three fats by eating fish. However, some doctors recommend fish oil capsules for people who dislike fish or have medical conditions like high triglycerides.
It's always a good idea to talk with your doctor about any supplements you're taking--he or she knows your history, your problems and also if the supplements will interact with medications.
Supplements are not well-regulated.
If you're buying fish oil, it can be a bit tricky. The front of the label will typically say something like "1,000 milligrams per capsule." Turn the package to the "Nutrition Facts" label, though, and find out how many milligrams of EPA and DHA are in the capsule. These are the omega-3 fats you're after, and usually a 1,000-milligram capsule has only 200 to 500 milligrams combined of EPA and DHA.
A typical dosage, is 1,000 milligrams of EPA and DHA per day for people with heart disease. This 1,000-milligram total is the amount shown to decrease risk of dying in several clinical trials, according to the American Dietetic Association. Some experts suggest higher amounts, but talk with your doctor, first.
Vegetarians have other options.
Vegetarians can take micro-algae capsules that contain DHA. One of the more common brands of micro-algae DHA is Neuro-
Another vegetarian omega-3 fat is ALA, found in walnuts and flax seed. Although the body doesn't covert it to EPA and DHA very efficiently, it may be helpful on its own.
Getting about 1,500 milligrams of ALA a day may reduce the risk of heart attacks, according to the Health Professionals Study. That's the amount found in about eight walnut halves.
QHelp me understand the chemistry of anemia. How many molecules attached to oxygen or vice versa?
--Glenda H., Lancaster, Texas
AAnemia is a shortage of red blood cells. It causes a variety of symptoms such as fatigue, trouble concentrating and even heart failure.
Here's how it works. Think of the red blood cells as lamplighters carrying tiny torches of oxygen to light the furnaces of every cell in the body. If a person has a short-age of red blood cells, their other cells don't get enough oxygen, and they feel tired and run down.
Many things can cause anemia--poor eating is one. Your body needs enough nutrients to replenish your red blood cells. It especially needs iron, folate, vitamin B-12 and vitamin B-6.
As for your question about molecules, your body has about 25 billion red blood cells working tirelessly to carry oxygen from the lungs to the rest of the body. Each red blood cell has hundreds of hemoglobin molecules. And each hemoglobin molecule can carry between one and four oxygen molecules.
The body is amazing.
JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.
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JENNIFER MOTL is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin. |