The Blackfoot Valley's News Source Since 1980
The Blackfoot Valley's News Source Since 1980
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Dear Dietitian, I have had diabetes for fifteen years and have kept it under good control. But recently, my blood sugars have been higher, around 200 during the day. My daughter thinks I should try the glycemic index diet. What do you think? Terry Dear Terry, The glycemic index diet was introduced by Jenkins et al. in the early 1980s as a ranking system for carbohydrates based on their immediate impact on blood glucose levels (1). It was developed as a meal-planning guide for...
Dear Dietitian, I am health conscious and try to get enough fiber in my diet, but sometimes I miss the mark. I noticed some protein bars have 10 grams of fiber. Are these good for you? Jim Dear Jim, The Dietary Guidelines recommend Americans consume 25 to 30 grams of fiber per day. Fiber is found naturally in plant foods and is defined as an indigestible carbohydrate. This simply means the human body cannot break down fiber, and it passes through the digestive system unchanged...
Dear Readers, Last week we discussed U.S. News' rankings of the top three diets for overall health, so it seems only balanced to discuss the bottom three this week. A panel of nutrition experts evaluated the diets based on seven categories: how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety and its potential for preventing and managing diabetes and heart disease (1). Coming in at #33 is the Whole 30...
Dear Readers, Now that we are getting settled into the new year, many of us are working on getting healthier. There is so much information about diets, sometimes it's hard to know what is really good for you. U.S. News rated 35 diets, and coming in first for overall health (not just weight loss) was the Mediterranean Diet; the Flexitarian and DASH Diets tied for second place. A panel of nutrition experts ranked the diets based on seven categories: how easy it is to follow,...
Dear Readers, Another year is behind us, and now it's time to get back to our normal routines. Many of us, including myself, have overeaten during the holidays; it's just part of it. It's a great time with family, close friends, and homemade desserts. Every year a family friend bakes a homemade pecan pie using fresh pecans from her own property, and believe me, it is a slice of paradise! Special occasions aside, Americans eat a lot of sugar, with some estimates totaling 57...
Dear Readers, The New Year is upon us, and along with it, come those resolutions. There is room for improvement in all our lives, right? As many as 70% of Americans will resolve to eat healthier in 2020. Others will set a goal to exercise on a regular basis. And of course, many will seek to lose weight. Eating healthier is a lifestyle change; it’s as simple as that. There is no such thing as magic. There are no pills to melt fat away and no diets to trick your body into burnin...
Dear Readers, I thought it would be good to end 2019 on a positive note, and according to an analysis of the National Health and Nutrition Examination Survey (NHANES), American diets are getting healthier! The overall Healthy Eating Index increased from 55.7 to 57.7 (1). This may not seem like much, but scientists found it statistically significant. A synopsis of the findings is below: • Americans decreased energy intake of low-quality carbohydrates by 3.25 percent (2). E...
Dear Dietitian, My husband has been diagnosed with non-alcoholic fatty liver disease. His doctor told him to lose weight, and he tries, but he ends up getting discouraged and goes off his diet. I'm worried about his health, but what can I do? Lauren Dear Lauren, One of the most difficult things in life is watching someone struggle with a health condition. It is perhaps more difficult than when we struggle ourselves. Of course, you worry about your husband's health, and you...
Dear Dietitian, This past weekend, a friend encouraged me to try a meatless burger. I was pleasantly surprised to find that it was delicious and tasted like meat! Are these meatless substitutes healthier than meat? Thanks, Josh Dear Josh, When it comes to consumer satisfaction, burgers made with meat substitutes taste like meat, look like meat, and have a similar texture. An increased number of consumers are switching to plant-based diets for many reasons, including...
Dear Dietitian, I have irritable bowel syndrome and appreciated your column on a high fiber diet to manage IBS. My symptoms are usually pretty well-controlled, thank goodness. I've been reading about the low FODMAP diet, and it seems pretty detailed. Should I try it? Thanks, Katie Dear Katie, The low FODMAP diet was created by a research team at the Monash University in Melbourne, Australia as a treatment for irritable bowel disease (IBS) (1). As you know, IBS is an...
Dear Readers, Soon we will be celebrating one of America's favorite holidays, a day our ancestors set aside to give thanks for a plentiful harvest. It's a time to reconnect with friends and family we haven't seen in a while, with lots of food, fun, and football. Many of us will settle in for a big meal with turkey and dressing, and pumpkin pie. We may eat more than usual, become a bit drowsy, take a nap, wake up and eat some more! There has been an age-old tale that it's the...
Dear Dietitian, I was recently hospitalized overnight for irritable bowel syndrome. The abdominal pain was treated, then I was released the next morning. I was not given any information on what diet I should follow. Can you help? Julie Dear Julie, A flare-up of irritable bowel syndrome (IBS) can be very painful, but the good news is it can be well-managed with diet and lifestyle changes. IBS is a common intestinal disorder that affects 25-45 million Americans. It requires a...
Dear Dietitian, I recently had surgery to correct a small bowel obstruction. I have been following a low fiber diet, but now I've been instructed to transition to a high fiber diet. My question is how much fiber do I need and should I increase it all at once? Betty Dear Betty, For readers who are not familiar, a small bowel obstruction (SBO) is just as it sounds; it's a blockage in the small intestine, and digested food cannot pass into the colon (large intestine). The...
Dear Readers, It is estimated that the common cold is responsible for 150 million missed workdays each year in the United States (1). With cold and flu season fast-approaching, many of us will be headed to the nutrition supplement aisle in an attempt to ward off these nasty viruses. But do these supplements really work? We investigated four of them, and this is what we found: Elderberry- In one small study, elderberry syrup given four times daily was found to improve symptoms...
Dear Readers: Have you ever endured the unpleasant experience of someone criticizing or ridiculing your food choices? One day at lunch, the dietitians were enjoying a party and dining on cheesy foods and rich desserts. A coworker passed by and commented, "Maybe you all should take your name tags off so no one knows that you all are dietitians." She thought it was funny; I didn't. It was actually a reader who brought this idea for a column to my attention. After much thought,...
Dear Dietitian, I have a friend who drinks raw, unpasteurized milk. She claims it has many health benefits, and that pasteurization of milk is unnecessary. What do you think? Jim Dear Jim, The consumption of raw milk has gained popularity in recent years, and many people believe it is a healthier alternative to pasteurized milk. Let's take a look at what science says. Most of us are familiar with the term pasteurization, which is the process of heating food products like...
Dear Dietitian, Please settle an argument between my wife and me. Our eleven-year-old son is about twenty pounds overweight. My wife, who has been thin all her life, wants to put him on a diet to get him on the right track. I am against the idea of a diet. What do you think? Concerned Dad Dear Dad, While your son may be overweight, it is wise to approach this problem with a lasting solution instead of a weight loss diet. For the main reason, a diet is likely to begin a yo-yo...
Dear Dietitian, My thirteen-year-old daughter started a new healthy eating program about six months ago. She seems obsessed with healthy eating and sometimes refuses to eat when she stays over at a friend's house. I am concerned about her behavior. Is this something serious or will she grow out of it? Sheila Dear Sheila, The desire to eat right is a healthy, but too much of a good thing is no longer a good thing. New light is being shed on an obsessive pattern of eating known...
Dear Readers, It seems there is always a fad diet out there that, once and for all, will solve our problems. Many of us have been on these diets, myself included. Many years ago, I tried a diet where you followed a strict meal plan for 3 days, then ate whatever you wanted within reason, (whatever that means) for the following 3 days. The problem was I couldn't make it through the first three days! Wikipedia defines a fad diet as one that is popular for a time, similar to fads...
Dear Dietitian, I've been experiencing a lot of digestive problems like stomach cramping and bloating. My friend who has celiac disease thinks I may have it, too. I have an appointment with my doctor and have been reading up on celiac disease. What is the difference in gluten sensitivity, celiac disease, and wheat allergy? Susan Dear Susan, It can be very disruptive to have a digestive problem, and I'm glad you are taking the right steps to get this resolved. First off,...
Many of us know someone who has struggled with an addiction. Perhaps they have tried to quit smoking or are addicted to drugs like heroin or methamphetamine. The American Psychiatric Association defines addiction as a complex condition, a brain disease that is manifested by compulsive substance use despite harmful consequence. (1). Does substance addiction include food? Although food addiction is not included in the DSM (Diagnostic and Statistical Manual for Mental...
Dear Dietitian, My teenage daughter was recently diagnosed with iron-deficiency anemia. She follows a vegan diet and has been taking a vegan supplement. Are these as good as regular iron pills? Mom Dear Mom, It is not uncommon for women of childbearing age to become iron deficient, especially if they have heavy menstrual periods. According to the US Department of Health and Human Services, iron deficiency is the most common nutritional deficiency and the leading cause of...
Dear Dietitian, I have acid reflux and gastroparesis, both are under good control with medication. I drink water and sugar-free sports drinks, and I'm getting tired of them. Are there other drinks you would recommend? I do not have diabetes. Sharon Dear Sharon, It is not uncommon for those who have gastroparesis to also have gastroesophageal reflux disease (GERD). For those who are not familiar with gastroparesis, it is a condition where the actions of the stomach are slowed...
Dear Readers, You may have heard about an innovative approach to dietary intervention known as precision nutrition (PN). This approach includes individualized meal planning based on your DNA. It is more than what you eat, as it includes physical activity, sleep habits, family medical history, and your microbiome. Your microbiome is the collection of microorganisms (bacteria, fungi, viruses, and parasites) living in certain areas of your body, mostly in your intestines. The pur...
Dear Readers, Do you get enough fruits, vegetables, and whole grains in your diet? Most of us don't. These foods are rich in vitamins, minerals, antioxidants, and fiber. Furthermore, research points to plant foods in the prevention of some diseases, such as heart disease and type 2 diabetes. If there is one thing nutrition experts agree on, it's that we need to eat more plant foods. Consider these helpful tips to create a healthier version of yourself: Rule #1 - Choose foods...
