Ask The Nutritionist Registered Dietitian: June Edition
Each month I collect the questions and answers you have about health and answer them in one place. Follow the Whitness Nutrition instagram page, where I host bi-weekly Ask Me Anything question boxes FREE for the community.
Whether you’re wondering if that new protein powder on the market is good for you, or whether your recent lab work is showing signs of insulin resistance, you’ve come to the right place! Rather than scouring WebMD and trusting in TikTok for your health and wellness advice, why not turn to the nutrition expert?!
Remember: these answers are not meant to be a substitute for medical advice, and if you are looking for more individualized answers, schedule a discovery call with me today!
Food, Fad and Facts: the nutrition questions you asked this month!
Food: Quick, Easy Healthy Meals
Are beans a carb?
Great question! Bean and legumes are considered a complex carbohydrate. Note: Legumes/beans are a complex carbohydrate because they are high in fiber, filling and lower glycemic than white rice or bread. Even with all that fiber, beans will still raise blood sugar; pair them with some protein and fat.
I always keep a bag of Fillo’s Beans (WNCOMMUNITY25 for 25% off orders) around for a flavorful carb addition at mealtime. If you’re following a vegan or vegetarian diet, beans would count as 1/2 of your protein and should be supplemented with additional plant-based protein such as tofu or tempeh.
Is sugar-free chocolate the healthier option?
Sugar-free chocolates that are made with stevia and erythritol tend to cause GI upset, especially when consumed in large quantities. It’s my preference for my patients to go ahead and consume a small amount of the real-deal, and look for an option made with a healthy fat, such as organic cocoa butter that can help stabilize blood sugar.
The key to consuming chocolate, or really any treat for that matter, is that you’re enjoying it in a way that supports your blood sugar. Enjoy a piece of chocolate right after a protein-rich meal to ensure blood sugar stability, or pair it with a healthy fat like nut butter or nuts, to even out the sugar. Last but not least, enjoy them as a social sweet! Read more on that here.
Are Frozen Meals Healthy?
They definitely can be! As you would any meal, you should always prioritize high protein, veggie-rich options that support your blood sugar. The other thing to keep in mind is the sodium content, as many frozen meals are exceptionally high in sodium levels. Aim for no more than 500mg of sodium per serving. Frozen meals are also notorious for cheap inflammatory ingredients like high fructose corn syrup and soybean oil.
Always take the time to read the label on the meal, and don’t be swayed by marketing terms like “low-fat” or “low-carb.” Are there added sugars? Is there MSG present? If so, it may be best to consider another option.
When I pick a frozen meal, I’ll look for a Whole30 approved option since it ensures no added sugar or soy, and I’ve noticed they have more protein and almost always contain a veggie!.
- The Good Kitchen at Walmart and online.
- Great Value Whole30 Approved Options at Walmart.
- Primal Kitchen frozen bowls and skillet meals
- Healthy Choice grain free power bowls.
- Kevins. These aren’t necessarily a full meal, but are an excellent meal component that can reduce prep time. Kevins is one of my go-to quick proteins to keep in the freezer for easy VPFC meals. This is my go-to weeknight dinner!
Fad: Hot Topics in Nutrition
What’s the best prenatal for preconception?
I personally and professionally recommend Needed. This is what my husband and I used to help create our family. One thing that I think many people don’t realize is it literally takes two to tango here, and both people need to be taking a prenatal for 90 days prior. Needed also carries a Men’s line that I really like for optimal health and sperm support!
Another option I recommend to supplement your prenatal is Tend, which is a prenatal energy bar. I munched on these throughout pregnancy and while breastfeeding for optimal nutrition support!
What should pregnant women eat? 
Preconception is really when you need to be prioritizing nutrients to ensure healthy eggs, healthy sperm and healthy conception! So eating plenty of fiber-rich veggies, quality protein, and healthy fats.
If you are in the first trimester, anything you can tolerate. No seriously; my first trimester nausea was extreme. I ate copious amounts of Simple Mills almond flour crackers and drank tons of electrolytes.
In the second and third trimester, I recommend increasing your intake of high quality, pasture raised eggs that are a strong source of choline. Also, eating plenty of low mercury, omega-3 rich foods such as tuna, salmon and flax. Otherwise, whatever makes you feel your best and supports your blood sugar are ideal to include into your diet!
Should I take a probiotic?
I usually don’t suggest my patients take a probiotic unless they need a specific strain for a specific reason; diarrhea, constipation, bacterial overgrowth, etc. The goal will always be to get probiotics through the diet by incorporating probiotic-rich foods such as:
- Kimchi or Sauerkraut
- Kefir or yogurt
- Miso
But, if I am to recommend a general probiotic, I will usually recommend Seed, which has both pre- and probiotic strains, or Needed’s probiotic which is especially beneficial for pregnancy.
Fact: Healthy Diets and Nutrition Facts
What is an optimal HgA1C Level?
According to the ADA, a diagnosis of diabetes can be made if an A1C is greater than 6.5. Prediabetes diagnoses occur with an A1C of 5.7 to 6.4 percent
An A1C level below 5.7 percent is considered normal. But this isn’t the most accurate message of metabolic health or blood sugar balance! Some research has suggested that HbA1C levels that read between 6.0 to 6.5 percent may have a relatively higher rate of false positive or false negative readings.
I recommend all of my patients have their fasting glucose & fasting insulin checked which is the most sensitive measure of insulin resistance and can detect abnormalities 5 years prior than an A1C draw would. And, many of my patients who are pursuing prevention will wear a CGM to learn how to optimize levels BEFORE a diagnosis even hits.
What multivitamin do you recommend for women?
For women, it really depends on what your goals are and what your actual supplement needs are. I see a lot of women who are taking multivitamins without really knowing why they’re taking it. Most women don’t necessarily need a general multivitamin as much as you need specific supplementation. That’s when doing a full panel blood work comes into play so we can see what is missing on a deeper level, and if it’s something we can increase through diet.
If I am to recommend a multivitamin, I like Thorne, Needed and Seeking Health. These companies use evidence based guidelines for their dosages, and avoid unnecessary fillers. If you’re interested in discussing other supplements and vitamins, book a discovery call and we can order you practitioner-grade supplements through Fullscript.
Are blood sugar spikes normal? 
Everyone has peaks and valleys in their blood sugar. The concern is the large spikes which can be hard on your body. The reason I focus so heavily on blood sugar balance with my patients is because optimal insulin levels lead to fat loss, and better energy levels, better thyroid function and better hormonal balance.
As I’ve said, stable blood sugar levels are for long term health, and quick fix weight loss tactics are not. One way to support your blood sugar is to prioritize protein at every meal, including snack time.
A few easy ways to incorporate more protein into your diet:
- Sip on bone broth instead of an afternoon cup of coffee.
- Add protein powder to your smoothies and baked goods.
- Keep convenient protein-rich snacks on hand like bars and meat sticks.
Learn more on the importance of protein in a women’s diet here.
If you’re looking for more FREE blood sugar bliss tips, sign up for my free meal guide for weekly inspo straight to your mailbox. You can also find the rest of the AMA’s on my Instagram, @whitnessnutrition, in the highlights section under “AMA.”
