Posts Tagged ‘Nutrients’

gluten… the new “it” diet

Wednesday, December 9th, 2009

Gluten. We’ve come a long way, America. Three years ago when I was first diagnosed with UC, my health counselor eliminated gluten from my diet. My response – “What’s gluten?” Today, “gluten-free” is the new “it” diet trend. Gluten is today what carbohydrates were during the peak of the Atkins and South Beach “era”. In fact, this subject occupied some serious real estate in the January 2010 issue of Glamour magazine, which is a pretty solid indicator that gluten has hit mainstream America. Why is gluten getting all of this attention, and is it deserved?

 

Lets start with the basics. What is gluten? Gluten is a protein found in wheat and other grains. Similar proteins in barley (hordein) and rye (secalin) are generally added to the gluten umbrella since they can also cause adverse reactions in those who are gluten-intolerant. Gluten is tough and sturdy which explains why cakes, breads and cookies have their solid and uniform structure.

 

Being tough and sturdy has its downside – it is difficult to digest! On one end of the spectrum is celiac disease, an autoimmune disorder in which the person is extremely sensitive to gluten and the autoimmune system responds by causing damage to the small intestine and an inability to absorb some nutrients from food. On the other side (and much more common than celiac disease) is gluten-intolerance in which the person suffers from fatigue or general lack of well being from consuming gluten.

 

Ok – so why the buzz?

 

First of all, celiac disease and gluten-intolerance is on the rise. Weston A. Price estimates that celiac disease affects 1% of the US population. According to Better Nutrition, gluten-intolerance affects one in seven. It is important to see a doctor if you think you might have celiac disease or some level of gluten-intolerance.

 

It’s no wonder that more and more of us are getting stomachaches when we eat gluten. Gluten is used as a thickener or filler in many processed foods. Cooking for yourself is the only way to really know what is in your food. Even Weston A. Price agrees, “homemade is always best”.

 

So is being “gluten-free” healthier if you aren’t gluten-intolerant? Nope. Gluten-free snacks and baking mixes still have fat and sugar like their gluten-containing counterparts. Eliminating processed foods, whether they contain gluten or not, is really the way to go if you are looking for a health boost. Just like with any fad diet, “gluten-free” will eventually fade away and be replaced by something else.

 

Fad diets don’t work in the long run because they are quick fixes and never address the underlying problem. The key to long-term health and weight management is finding what works for you for the long haul, and I can promise you it doesn’t come in a box. 

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Posted in Nutrients, Ulcerative Colitis, Wheat Free | 3 Comments »

Protein – It’s more than meat.

Sunday, November 1st, 2009

We know protein is important, right? Along with carbohydrates and fats, we need protein for a complete and well-balanced diet. Protein plays an active role in repair and maintenance of tissue. We need it for healthy muscles, hair, brain, nails and skin. But where do we get it?

 

Pop quiz – which has more protein per calorie; oatmeal, ham or a tomato? You may be surprised to learn that all three items actually have the same amount of protein per calorie. However, you get added benefits from the oatmeal and tomato (fiber & disease-fighting nutrients) and no benefits from the ham, just cholesterol and saturated fat. [Eat To Live]

 

We get protein from vegetables, legumes, seeds, nuts and grains – not just animal sources as many people believe. A diet rich in vegetables and nutrient-dense foods gives us all of the protein we need and as an added bonus we also get loads of fiber and phytonutrients. Phytonutrients can only be found in plants and they stimulate enzymes in the body that detoxify and eliminate carcinogens before they damage cells. Basically, they have great health protecting qualities. Many phytonutrients haven’t even been discovered yet so you can’t get them by taking supplements!

 

According to Joel Fuhrman, MD, “It is almost impossible to consume too little protein, no matter what you eat, unless your diet is significantly deficient in calories…. If there is a valid concern about protein consumption in America, it is that too many Americans are trying to eat more of it when they are already eating too much of it.”

 

Check out these common foods and their protein quantities.

Almonds (3 ounces) – 10g

Banana – 1.2g

Broccoli (2 cups) – 10g

Brown Rice (1 cup) – 4.8g

Chick Peas (1 cup) 15g

Corn (1 cup) – 4.2g

Lentils (1 cup) – 16g

Peas – frozen (1 cup) – 9g

Spinach – frozen (1 cup) – 5.4g

Tofu (4 ounces) – 11g

Whole Wheat Bread (2 slices) – 7g

* Provided by Joel Fuhrman, MD

 

Protein per 100 calories:

Romaine Lettuce = 11.6g

Broccoli = 11.2g

Kale = 9.46g

Sirloin = 5.4g

* Provided by Joel Fuhrman, MD

 

Notice how sirloin has the least amount of protein when compared to 3 green vegetables. Surprised? I was years ago.

 

Countless studies, most notably The China Study, one of the most comprehensive nutrition studies ever conducted, suggest that animal protein consumption is linked to many common cancers including breast and prostate cancers.  By reducing or eliminating animal proteins and increasing vegetable consumption in your daily diet, not only will you be reducing your cancer risk but you will also increase your vitamin, mineral, fiber, and antioxidant intake. 

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Posted in Books, Nutrients | 4 Comments »

carbohydrates – why we need them.

Tuesday, October 6th, 2009

In case you didn’t notice – summer is officially over. That means no more bathing suits, shorts, tank tops or other skin revealing clothing items to stay cool in the heat. Our bodies don’t crave cooling foods like salads and berries anymore. Instead we start to crave heavier foods to keep us grounded and warm during the colder months ahead like root vegetables and soups. This is when we are biologically supposed to gain weight and that’s a fact. Yikes!


Carbohydrates are one of the most misunderstood nutrients, an easy way to gain and lose weight and maintain your energy levels – the key is picking the right carbs.


I’ve come up with a few “rules” to help.


Not all carbs are bad for you

Many fad diets have scared us into thinking that we’ll blow up if we eat even the smallest bite of a carbohydrate. The fact is we need carbs for energy – they are our body’s preferred source of energy. We need carbohydrates, along with proteins and fats, to have a well-balanced and healthy diet.


Not all carbs are created equal

Complex carbohydrates like vegetables, fruits and whole-grains are the type of carbohydrates you should focus on including in your daily diet. So what exactly is a whole-grain? These are grains that have been produced from unrefined grain, which is grain that still retains its outer bran layers and inner germ and endosperm. Basically, these grains still have all of their nutrients (dietary fiber, minerals and vitamins). These grains will be absorbed more slowly into your blood stream, keeping your blood sugar level, which will keep your energy and mood free from spikes and crashes. This leads me to rule #3.


Avoid products that are “Enriched” or “Fortified”

Whole-grains are just that – whole. “Enriched” or “fortified” grains are refined or processed grains. They have become so processed that key nutrients were lost during the processing and now need to be added back. These are the grains that will make your energy unbalanced because they are absorbed into your blood stream very quickly.


Here are a few easy steps you can take to make sure you are eating the right carbs.


If it’s white, don’t take a bite

The color of your food is a good way to tell if it is made with refined grains. If it’s white, it’s probably refined, unless of course it’s cauliflower or any other white vegetable…


Read your food labels

Don’t you want to know exactly what is in your food? Take a look at the label. If the grain is whole it will likely be the first ingredient listed. Many whole grains (but not all) will use the word “whole” before the name of the grain. Common whole grains include quinoa, whole-wheat, millet, whole oats and brown rice.


Fruits and Vegetables are where it’s at

These guys provide more nutrients than whole-grains and should be your main source of carbohydrates. If you’re going to eat a grain, that’s fine – just make sure it’s whole and your portions are reasonable.


With all of the fad diets out there, it’s no wonder that carbohydrates are the most misunderstood nutrient! We know that carbohydrates are essential nutrients. The key is finding the right quality, quantity and proportion with proteins and fats in order to obtain optimal health. So stop being so scared of them and dig in!

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Posted in Nutrients | 6 Comments »