Provided by Our Nutrition Experts:  Lyndsay Riffe, RD, LDN, CDE Type of Diabetes: Type 1 Diagnosed: in 1985 at Age 3  Jennifer Smith, RD, LD, CDE Type of Diabetes: Type 1 Diagnosed: in 1988 at Age 13
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The other day I found myself in a “healthy argument” with a friend who made some radical changes to his diet a few months ago. I won’t get into all of the food changes that were made, but one was that he began a gluten free diet. When asked why, he was unable to give me a response, other than a look of “duh, it’s healthy, right!? One of the current trends in the food industry right now is “Gluten Free” food items. In 2003 there were only 135 products introduced to the market, where in 2008 there were 832! What is the rise in this trend? Meeting the needs of health savvy consumers, or is it another fad that we are being pulled into? Gluten-free products are necessary when someone has an intolerance to gluten, known as Celiac disease. Gluten is an amino acid sequence (protein) found in wheat, barley, and rye. When someone has celiac disease their body can not digest these proteins. When gluten is consumed, it damages the small intestine, interfering with absorption of nutrients. About 1% of the population actually has this disease. Researchers also believe that people who do not have celiac disease may still have a gluten intolerance leading to a wide range of symptoms from bloating to rashes. This gluten sensitivity may effect as much as 15-30% of the population. Celiac disease is an immune disorder, that shares the common genetic susceptibility as Type 1 diabetes. Unlike the general population, research has shown as much as 16% of people with diabetes also have celiac disease. In a nutshell, people with type 1 diabetes have a much higher incident of having celiac disease. Although it is still up to your doctor to screen for celiac disease if you have type 1 diabetes, you may consider checking if this has been screened. It can also develop over time, so you may want routine screening. There is some research in the field that gluten free diets can help with autism, multiple sclerosis, and migraines, however there is still minimal evidence so these individuals should still seek proper medical treatment Any individual can consume a gluten-free diet, yet the downside is it can be expensive. For those with actual intolerances/sensitivities to gluten it is critical to only consume products that are gluten free to avoid health consequences. For others, there may be benefits for other health conditions. For a woman with diabetes and no gluten intolerance, you have no added advantage. Yes, many are jumping on the expensive gluten free bandwagon.
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Written by Sarah Worah, CDE
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The first day of summer has just passed and grilling season is here! Grilling can be a great, healthy meal for people with diabetes if you know what to cook and what to skip. Instead of it being a nightmare of calories, fat, and carbs, you can choose healthy low-fat, low-carb options while still enjoying the fun of grilling outdoors with family and friends. An outdoor BBQ meal can be made healthy with a few tips and tricks: 1) MEATS: Find low-fat, lean cuts of meats. Most ‘bulk’ packages of hamburger patties that are typically purchased for group BBQ’s are around 80/20%. This means that 20% of your burger is fat! Look for lean ground beef that is at least 90/10, and most grocery stores carry varieties that are around 95/5. This can make a huge difference is your burger; a 6 oz patty of the 80/20 contains 460 calories and 30 g of fat while the same size patty that is 95/5 contains around 300 calories and 11 g of fat! Other good options are ground turkey, chicken breast, or you can skip the meat all-together and grill some Portobello mushrooms that can be a great substitute in a burger or sandwich.
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Written by Jennifer Smith, RD, LD, CDE
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Nutrients to Fuel Activity: Here we are in the months after making all those New Year’s resolutions to work out more, eat better, organize better, etc. We have all (I know ALL of us are working hard on our exercise goals) started exercising on a regular basis for overall health, but also to contain that blood sugar beast that’s always ready to pounce when we least expect. But, have we thought of how to actually ensure we are getting all the right nutrients to fuel that work out? Did you know that specific nutrients are responsible for helping you in the pre, during and post workout mode? If not, you may be depriving your system of necessary nutrition that can keep you going, and help you run, bike, swim or stand in warrior pose for eternity.
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Written by Lyndsay Riffe, RD, LDN, CDE
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“Superfruits” is a trendy phrase used my marketers that classify fruits with outstanding nutritional and antioxidant properties. Exotic fruits such as goji berries, acai and mangosteen are a few in this category. Numerous claims from increasing energy to immunity are out there for these fruits, but are they really healthier than conventional fruits?
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Written by Jennifer Smith, RD, LD, CDE
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3/5/2010 Sometimes it’s important to take a step back to the building block foundation of our nutrition plan. There is so much information available now regarding the food we eat – glycemic index, low fat, high fiber, sugar free, low carb, sugar alcohols, and super foods to name a few – that it’s become overwhelming at times to even step into the grocery store and find items to create a well balanced meal.
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Written by Lyndsay Riffe, RD, LDN, CDE
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2/4/2010 As a child with diabetes over 20 years ago, certain holidays were disappointing. I will never forget the disappointment/jealousy of opening up my “Valentines Day” package, to find an assortment of sugar free candies. Meanwhile, my siblings (x4) devoured their “real treats.” Fortunately, today, the food industry has improved their quality and there is more to offer in the market of “sugar free candies.” At the same time, there often seems to be confusion around the term “sugar-free.”
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