In Volume six of our Ask a Dietitian series, we explore key dietary concerns, offering insights on managing cholesterol levels through high-fiber foods and providing guidance for diabetes-friendly meal choices. We also delve into sugar metabolism, vegan protein sources, oxalates, strategies to reduce sugar cravings, and how Thistle creates lower glycemic, gluten-free options to support sustained energy levels.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
What is cholesterol, and what should I eat if I have high cholesterol?
Cholesterol is a lipid, or a fat that is produced by the liver. Cholesterol is an important component in our cell’s membranes and in hormone, bile acid and vitamin formation. There are different types of cholesterol, all of which serve roles in the body. When the ratios of different cholesterol types are out of balance, problems can occur. If you experience this, you may be interested in supportive dietary changes. Foods high in fiber (particularly soluble fiber) help lower high cholesterol levels – these foods include fruits, vegetables, oats, legumes, pulses, nuts, and seeds – all of which make up the base of Thistle meals!
Do you offer special meals for customers with diabetes? I noticed you use higher carbohydrate ingredients in your meals and I’m not sure what to order.
We currently offer one menu, with options to add meat protein to meals. While we do not have specialized meals for customers with diabetes, many customers with diabetes find our meals to be a good fit. We choose our ingredients mindfully, and opt for high fiber carbohydrate choices like fruits, root vegetables, legumes and whole grains. Thistle meals tend to contain an average of 30-45 grams of net carbohydrates; for reference this number is calculated by subtracting the total fiber grams from the total carbohydrate grams. We also include moderate amounts of healthy fats and proteins, which help keep blood sugar stable.
Is there a biological difference in the way the body processes sugar in soda vs sugar in fruit? If I have pre-diabetes or diabetes, should I avoid fruit?
From a calorie standpoint, sugars like glucose and fructose provide the same four calories/gram. Sugar types are metabolized differently – sugars like fructose are metabolized by the liver, while sugars like glucose are used by cells to create ATP for energy, or stored in the liver and muscles as glycogen. A difference to look for is added sugar which is typically found in soda, vs. naturally occurring sugar which is found in fruit. Fruit (and vegetables!) contain sugar, though they also contain fiber. Fiber is a type of carbohydrate that slows the absorption of sugar, and promotes satiety. To put this into perspective: the 15 carbohydrates in an apple will be digested more gradually and stabally than the 15 grams of carbohydrates in a half pack of Starbursts. This is an important factor to consider when blood sugar management is a priority!
Which meals are best for customers with high cholesterol?
There is still mixed information on whether dietary cholesterol, like that found in eggs and meat, has an impact on blood levels of cholesterol. A recent meta-analysis showed that cholesterol consumed through the diet didn’t have an impact on cholesterol found in the plasma – this may be due to the body’s ability to downregulate cholesterol production and/or absorb less of it if more is consumed in the diet. Cholesterol is only found in animal products, so vegan meals will be cholesterol free. That said, if you’d like to order meals that contain less cholesterol, please feel free to opt for our vegan options. Other factors, such as the fiber and phytosterol content found in ingredients, can help reduce LDL cholesterol. These components are found largely in plant foods, like those in all Thistle meals. Opting for meals particularly heavy in a diverse array of vegetables, fruits, nuts and seeds are great options for including more phytosterols.
How can I eat enough protein on a vegan diet?
Protein is found in many plant-based foods! Ingredients like soy (edamame, tofu, tempeh) and legumes/pulses (beans of any kind, lentil, peas/pea protein) are excellent to include in meals to support your protein intake. ½ cup of beans or pulses provides ~ 8-10 grams of protein, and ½ of firm tofu provides ~10 grams. Other ingredients, which may contain a mix of macronutrients (i.e - a mix of protein, fat and carbohydrates) can also contribute to your protein intake. Nuts and seeds are a good example - 1 serving (around 1 oz) of almonds provides 6 grams of protein; 1 tablespoon of sunflower seed butter contains 3 grams of protein. High protein grains, like quinoa, can also contribute as well; 1 cup of cooked quinoa provides 8 grams of protein. Outside of this, you can consider supplementing with a protein powder or protein bar for an added boost.
Can Thistle provide meals lower in oxalates?
We’d like to share more information about oxalates to provide context for this question.
A common concern around oxalates is their association of kidney stone formation. Studies mention that kidney stone formation may actually be associated more with inadequate calcium intake than with dietary intake of oxalates, as lack of dietary calcium allows the body to absorb more of the oxalates consumed through food. This means that including more calcium rich foods, or a calcium supplement, can support the reduction of stone formation. The study also observes that many therapeutic diets, like the DASH diet (Dietary Approaches to Stop Hypertension diet) include large amounts of high oxalate foods. These foods, like the plant-forward foods in Thistle meals, also include high amounts of magnesium and potassium, which reduce the risk of stone formation.
We currently are not able to customize orders to specify the types of ingredients we include in meals, and in some cases, we may need to substitute the type of leafy greens we use based on what is available. Oxalates can also be reduced considerably through cooking, so please feel free to heat your spinach-based Thistle salads to help lower the total oxalate content. If you are in a local delivery zone, please feel free to mix and match meals to avoid other higher oxalate ingredients like soy and almonds.
How can I reduce my sugar cravings?
Sugar comes in two forms: naturally occurring form in fruits and vegetables, and added form in products like bottled dressings, coffee drinks and candy. Most people are interested in reducing added sugar in their diet, so I’ll give suggestions for this.
As a starting point, I'd suggest using journaling and mindfulness as tools to reduce your added sugar intake. Firstly, write down each time you feel a need, or craving for sugar. What kind of patterns can you see with the timing of these cravings? Do certain events trigger them? Do you notice cravings, for example, if you haven't had sufficient sleep?
Once you've found a pattern, make a reasonable goal for yourself. Let's say you intake seven sugary coffee drinks per week – can you reduce this to six, or even five? Pick something tangible and realistic, and reach out to friends or family for accountability support. You can also replace the coffee drink with non-sugar or reduced sugar options. Change is hard, so be kind to yourself, and continue to make small, measurable steps towards your end goal.
I’ve noticed that some gluten free products, like those made from rice flour, are higher glycemic than those made with glutinous flour. How does Thistle provide lower glycemic, gluten free options?
We’ll start by defining the glycemic index (GI). Per the Academy of Nutrition and Dietetics, the GI is “...simply put, is a measure of how quickly a food causes our blood sugar levels to rise.” This information can be useful for individuals who monitor blood sugar, like with conditions like diabetes. Foods that contain high amounts of simple or refined carbohydrates can cause larger, more rapid spikes in blood sugar. Rice flour, a gluten free substitute for wheat flour, has a high glycemic index. In individuals with normal insulin responses, the body can respond to an influx of glucose in the blood by secreting insulin, a hormone that acts as a key to unlock channels into cells; cells can then take in glucose, normalizing blood sugar levels again. If the insulin response is impaired, as it is with diabetes, blood sugar can stay high. Thistle is committed to serving meals that provide long lasting energy, which means avoiding large spikes and drops in blood sugar levels. We include certain ingredients to support this, including healthy fats (think: nuts, seeds, olives, olive oil, avocado), proteins (think: beans, meat proteins, tofu, pea protein crumbles) and fiber (think: fruits, vegetables, whole grains, nuts, seeds) - these all slow down the absorption of sugar, which in turn, support our goal of creating meals that keep you going throughout the day.
In Volume six of our Ask a Dietitian series, we explore key dietary concerns, offering insights on managing cholesterol levels through high-fiber foods and providing guidance for diabetes-friendly meal choices. We also delve into sugar metabolism, vegan protein sources, oxalates, strategies to reduce sugar cravings, and how Thistle creates lower glycemic, gluten-free options to support sustained energy levels.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
What is cholesterol, and what should I eat if I have high cholesterol?
Cholesterol is a lipid, or a fat that is produced by the liver. Cholesterol is an important component in our cell’s membranes and in hormone, bile acid and vitamin formation. There are different types of cholesterol, all of which serve roles in the body. When the ratios of different cholesterol types are out of balance, problems can occur. If you experience this, you may be interested in supportive dietary changes. Foods high in fiber (particularly soluble fiber) help lower high cholesterol levels – these foods include fruits, vegetables, oats, legumes, pulses, nuts, and seeds – all of which make up the base of Thistle meals!
Do you offer special meals for customers with diabetes? I noticed you use higher carbohydrate ingredients in your meals and I’m not sure what to order.
We currently offer one menu, with options to add meat protein to meals. While we do not have specialized meals for customers with diabetes, many customers with diabetes find our meals to be a good fit. We choose our ingredients mindfully, and opt for high fiber carbohydrate choices like fruits, root vegetables, legumes and whole grains. Thistle meals tend to contain an average of 30-45 grams of net carbohydrates; for reference this number is calculated by subtracting the total fiber grams from the total carbohydrate grams. We also include moderate amounts of healthy fats and proteins, which help keep blood sugar stable.
Is there a biological difference in the way the body processes sugar in soda vs sugar in fruit? If I have pre-diabetes or diabetes, should I avoid fruit?
From a calorie standpoint, sugars like glucose and fructose provide the same four calories/gram. Sugar types are metabolized differently – sugars like fructose are metabolized by the liver, while sugars like glucose are used by cells to create ATP for energy, or stored in the liver and muscles as glycogen. A difference to look for is added sugar which is typically found in soda, vs. naturally occurring sugar which is found in fruit. Fruit (and vegetables!) contain sugar, though they also contain fiber. Fiber is a type of carbohydrate that slows the absorption of sugar, and promotes satiety. To put this into perspective: the 15 carbohydrates in an apple will be digested more gradually and stabally than the 15 grams of carbohydrates in a half pack of Starbursts. This is an important factor to consider when blood sugar management is a priority!
Which meals are best for customers with high cholesterol?
There is still mixed information on whether dietary cholesterol, like that found in eggs and meat, has an impact on blood levels of cholesterol. A recent meta-analysis showed that cholesterol consumed through the diet didn’t have an impact on cholesterol found in the plasma – this may be due to the body’s ability to downregulate cholesterol production and/or absorb less of it if more is consumed in the diet. Cholesterol is only found in animal products, so vegan meals will be cholesterol free. That said, if you’d like to order meals that contain less cholesterol, please feel free to opt for our vegan options. Other factors, such as the fiber and phytosterol content found in ingredients, can help reduce LDL cholesterol. These components are found largely in plant foods, like those in all Thistle meals. Opting for meals particularly heavy in a diverse array of vegetables, fruits, nuts and seeds are great options for including more phytosterols.
How can I eat enough protein on a vegan diet?
Protein is found in many plant-based foods! Ingredients like soy (edamame, tofu, tempeh) and legumes/pulses (beans of any kind, lentil, peas/pea protein) are excellent to include in meals to support your protein intake. ½ cup of beans or pulses provides ~ 8-10 grams of protein, and ½ of firm tofu provides ~10 grams. Other ingredients, which may contain a mix of macronutrients (i.e - a mix of protein, fat and carbohydrates) can also contribute to your protein intake. Nuts and seeds are a good example - 1 serving (around 1 oz) of almonds provides 6 grams of protein; 1 tablespoon of sunflower seed butter contains 3 grams of protein. High protein grains, like quinoa, can also contribute as well; 1 cup of cooked quinoa provides 8 grams of protein. Outside of this, you can consider supplementing with a protein powder or protein bar for an added boost.
Can Thistle provide meals lower in oxalates?
We’d like to share more information about oxalates to provide context for this question.
A common concern around oxalates is their association of kidney stone formation. Studies mention that kidney stone formation may actually be associated more with inadequate calcium intake than with dietary intake of oxalates, as lack of dietary calcium allows the body to absorb more of the oxalates consumed through food. This means that including more calcium rich foods, or a calcium supplement, can support the reduction of stone formation. The study also observes that many therapeutic diets, like the DASH diet (Dietary Approaches to Stop Hypertension diet) include large amounts of high oxalate foods. These foods, like the plant-forward foods in Thistle meals, also include high amounts of magnesium and potassium, which reduce the risk of stone formation.
We currently are not able to customize orders to specify the types of ingredients we include in meals, and in some cases, we may need to substitute the type of leafy greens we use based on what is available. Oxalates can also be reduced considerably through cooking, so please feel free to heat your spinach-based Thistle salads to help lower the total oxalate content. If you are in a local delivery zone, please feel free to mix and match meals to avoid other higher oxalate ingredients like soy and almonds.
How can I reduce my sugar cravings?
Sugar comes in two forms: naturally occurring form in fruits and vegetables, and added form in products like bottled dressings, coffee drinks and candy. Most people are interested in reducing added sugar in their diet, so I’ll give suggestions for this.
As a starting point, I'd suggest using journaling and mindfulness as tools to reduce your added sugar intake. Firstly, write down each time you feel a need, or craving for sugar. What kind of patterns can you see with the timing of these cravings? Do certain events trigger them? Do you notice cravings, for example, if you haven't had sufficient sleep?
Once you've found a pattern, make a reasonable goal for yourself. Let's say you intake seven sugary coffee drinks per week – can you reduce this to six, or even five? Pick something tangible and realistic, and reach out to friends or family for accountability support. You can also replace the coffee drink with non-sugar or reduced sugar options. Change is hard, so be kind to yourself, and continue to make small, measurable steps towards your end goal.
I’ve noticed that some gluten free products, like those made from rice flour, are higher glycemic than those made with glutinous flour. How does Thistle provide lower glycemic, gluten free options?
We’ll start by defining the glycemic index (GI). Per the Academy of Nutrition and Dietetics, the GI is “...simply put, is a measure of how quickly a food causes our blood sugar levels to rise.” This information can be useful for individuals who monitor blood sugar, like with conditions like diabetes. Foods that contain high amounts of simple or refined carbohydrates can cause larger, more rapid spikes in blood sugar. Rice flour, a gluten free substitute for wheat flour, has a high glycemic index. In individuals with normal insulin responses, the body can respond to an influx of glucose in the blood by secreting insulin, a hormone that acts as a key to unlock channels into cells; cells can then take in glucose, normalizing blood sugar levels again. If the insulin response is impaired, as it is with diabetes, blood sugar can stay high. Thistle is committed to serving meals that provide long lasting energy, which means avoiding large spikes and drops in blood sugar levels. We include certain ingredients to support this, including healthy fats (think: nuts, seeds, olives, olive oil, avocado), proteins (think: beans, meat proteins, tofu, pea protein crumbles) and fiber (think: fruits, vegetables, whole grains, nuts, seeds) - these all slow down the absorption of sugar, which in turn, support our goal of creating meals that keep you going throughout the day.
