According to a recent article at Medical News Today, a study published in the Journal of Obesity is causing concern in the medical and research arenas. The study “concluded that overweight and obese people experience no adverse health effects until they turn 40, and that between the ages of 25 and 70 there is little difference in the health of normal compared with overweight people.”

The findings of this study clearly contradict much of the evidence that has come before it, which generally links obesity with chronic illnesses such as type 2 diabetes, heart disease, high blood pressure, and cancer. While there are certainly cases of overweight and obese people who do not develop chronic illnesses and live a relatively healthy life, past research strongly suggests that being obese or overweight is a serious risk factor for developing chronic health problems at some point in one’s life.

It might be nice to believe that we can eat as much as we like and exercise as little as we choose and still live a healthy, happy life. But the overwhelming evidence just doesn’t indicate that this is the case. And one study that suggests it might be won’t change what so many studies before it point to: being overweight is bad for your health.

"Eat well. Live well. Be well."

Here at Feed the Soul, we always encourage readers and clients to eat more whole grains (brown rice, whole wheat breads and pastas, whole grain cereals, etc.) and fewer refined grains (white rice, breads and pastas, etc.). There’s plenty of research to back up this recommendation, because whole grains contain more nutrients and eating more whole grains is associated with a decrease in heart disease risk. And now there’s another study that suggests switching to brown rice and other whole grains can reduce your risk of developing type 2 diabetes.

The study, published in the 14 June online issue of the journal Archives of Internal Medicine, suggests that eating whole grains like brown rice can slow the release of sugar into the bloodstream, making it easier to control blood sugar levels. If you’re at risk for developing diabetes or if you have diabetes now, you may want to consider switching your grains. Try these four simple switches to get more whole grains in your diet:

• Replace white rice with brown rice.
• Try whole wheat pastas.
• Buy bread made from whole wheat flour.
• Replace your morning cereal with oatmeal.

If you’re even more adventurous, you might want to give other whole grains a try:

• Quinoa (pronounced: keen-wah) – A whole grain that is high in protein. Use wherever you might use rice or other grains.
• Sorghum (or milo) – A cereal grain that is gluten-free, sorghum flour can be used in baked goods. You can also make a delicious salad using the whole grain.
• Bulgur – A parboiled grain that is often found in Middle Eastern dishes. Try this tabbouleh recipe for a refreshing summer dish.
• Barley – A very versitile whole grain. Use it in soups or salads, use barley flour in baked goods, or eat it for breakfast like you would oatmeal.

You may need to look in specialty or health food stores to find some of these grains, but more and more grocery stores are beginning to carry a variety of grains. Look in the organic sections or where you would find rice and other grains. Enjoy exploring and experimenting with whole grains. You might find you’re pleasantly surprised by the flavor and texture variety.

"Eat well. Live well. Be well."

I’m diabetic, and have this terrible issue snacking at night. I’ve tried different things like popcorn (sorry, it’s the microwave kind), trail mix, sunflower seeds (without the shells basically a busy snack), and pistachio nuts (found that they contain A LOT of carbs). Do you have any other suggestions?

First, let’s talk about your nighttime snacking. A case of the munchies could mean your blood sugar is low. To address that, try eating smaller, balanced meals throughout the day to keep your blood sugar levels stable. If you find you’re still hungry in the evenings, choose a snack that has a mix of protein, fat and carbohydrates to keep you satisfied. You should also watch portion sizes and eat your snack mindfully so you don’t spend the whole evening munching on empty calories.

Second, while you may be snacking too much, several of your choices are perfect evening snacks if you only choose one and make sure to limit yourself to a single serving. Some good choices are nuts and seeds (their carb content is perfectly acceptable), low-fat cheese with a few whole grain crackers, or vegetables with hummus dip. You should try to avoid snacks that are almost all carbohydrate (like your popcorn), though, and watch out for snacks that might seem like a good balance but are usually full of hidden sugar, like trail mix.

"Eat well. Live well. Be well."

It’s time to answer another question in our Ask Your RD series. Thanks to our Twitter friend @KitchenParade, we’ve got another great question. @KitchenParade’s question references the Glycemic Index, so before we get to the answer, let’s start with some background information for those who aren’t familiar with the Glycemic Index (GI).

What is the Glycemic Index?

The Glycemic Index rates foods based on how they affect a person’s blood sugar levels. Foods are rated as High (70 or above), Medium (56 to 69) or Low (55 or below) on the index. The lower a food’s GI rating, the less fluctuation in blood sugar and insulin levels it causes.

What are the benefits of eating according to the Glycemic Index?

Some studies have shown that eating a diet that includes mostly low-GI foods and limits high GI foods as well as foods high in saturated fat can decrease the risk of developing Type 2 diabetes and possibly even heart disease. The basic tenets of GI-based diets (eat more whole grains, high-fiber fruits and vegetables and limit sweet treats, refined grains and high-fat foods) are good healthy living guidelines, whether your aware of the GI value of your foods or not.

And now for the question:

Do steel-cut oats have a lower glycemic impact than old-fashioned rolled oats?

It turns out that the GI rating for steel-cut oats and old-fashioned rolled oats is very similar. Both types of oats fall into the Low to Low-Medium range (about 45-59) on the Glycemic Index, depending on the brand and how they’re prepared. So no matter which type of oats you choose to eat, they’ll probably have a very similar affect on your blood sugar and insulin levels.

"Eat well. Live well. Be well."

You keep hearing about high fructose corn syrup (HFCS). One day you read a report that says it’s linked to weight gain and obesity, and the next there’s one that says it’s no worse than regular sugar. The truth is, no matter what the research says, HFCS should be treated like what it is.

What is HFCS then?

As it’s name suggests, HFCS a sweetener made from corn. Because it is much cheaper to produce than cane sugar, it is extremely common and is used in almost all of the processed foods available today. In fact, HFCS is so common that it’s in foods that you might not even suspect, like salad dressings, breads, processed meats and fast food.

But what’s the big deal?

Sugar is sugar, whether it’s table sugar you put in your coffee or the HFCS in the cereal you eat for breakfast. But because HFCS is often “hiding” in foods you might not suspect, you may be eating more sugar than you think. Whether it’s HFCS or another form of sugar, limiting your sugar intake should be your goal if you want to live a healthy life. And added sugar, no matter where it comes from, can mean added calories–which can mean added pounds in the long run.

So what should you do?

To decrease you HFCS and overall sugar consumption, try to center your diet around natural, whole foods and limit the processed and packaged foods you eat. If you do choose processed or packaged foods, look for products that have fewer total grams of sugar. Read nutrition labels. Check the ingredients for HFCS and note how early it appears in the list. The higher on the list it appears, the more of it is in the product.

Knowing what foods have HFCS in them is important in helping you figure out where your sugar intake is coming from, an positive step toward maintaining or losing weight. And watching HFCS intake is especially important for people who are at risk for or already diagnosed with diabetes, because just like any other sugar, HFCS can seriously impact blood sugar levels.

While HFCS isn’t an evil ingredient, you shoud do your best to be aware of what foods contain it and limit how much of those foods you eat. Just like everything else, moderation is key.

"Eat well. Live well. Be well."

Did you know that one in five Americans is at risk for type 2 diabetes? Or that almost 6 million Americans have diabetes and don’t know? That’s a lot of Americans at risk for or living with diabetes and not receiving treatment or altering their lifestyles to improve their health. And odds are, you could be one of them.

Today is American Diabetes Association Alert Day^SM. Help us Stop Diabetes by knowing your risk and making your health a priority. Just head over to the American Diabetes Association’s website and take the Diabetes Risk Test.

When you’ve finished taking the test, take the next step and share it with your family and friends. Visit stopdiabetes.com now!

"Eat well. Live well. Be well."

The medical community is always looking for ways to prevent diseases, and that often means researching vaccines. We’re used to hearing about vaccines for contagious diseases like HIV, the flu, chicken pox and measles, but newer vaccines are targeting diseases like cancer and diabetes.

There are several diabetes vaccines being developed and tested and it’s likely one or more will be available in just a few years. While most of the vaccines in development now are for Type 1 diabetes, there is also hope for the creation of a Type 2 vaccine.  Considering that diabetes of either type can be have significant health consequences and may be deadly, the benefits of vaccines targeting both Type 1 and 2 diabetes will be immeasurable.

The diabetes vaccines currently being studied are reported to improve the body’s ability to produce insulin by reducing the tendency to destroy it’s insulin-producing cells. Studies are in their early phases, and only time will tell the true effectiveness of this type of vaccine, but the results are promising. Within this decade, it may be possible to vaccinate against diabetes, a medical development that could positively impact the lives and health of millions of people in the United States.

"Eat well. Live well. Be well."

Are you crazy about all things sweet? Do you have a hard time passing up cake or cookies when they’re around? Do you add sugar or another sweetener to everything from tea to cereal? If so, your sweet tooth may be building up a tolerance to sweet flavors. The more sweet you eat, the more you may crave.

Thankfully, there’s something you can do about your sweet leanings. With a little bit of effort and some gradual changes, you can retrain your sweet tooth, decrease your sweet cravings and reduce your calorie intake, too.

Reduce or eliminate your use of artificial sweeteners. Limit purchases of food and drinks that contain artificial sweeteners and decrease the amount of added sweetener using the technique below. Artificial sweeteners are often sweeter than their natural counterparts, can contribute to sweet cravings, and may even affect how much you eat throughout the day.

Halve the amount of sweetener (sugar or otherwise) that you use in your coffee and tea. It may take a few days to get used to it, but once you do you’ll realize it’s plenty sweet. After a week, try halving the amount again. Keep halving until you reach your limit or until you’ve eliminated the need for sweetener altogether.

Buy unsweetened cereals. If you find they’re not sweet enough for your liking, control the sweetness by adding your own sweetener. Try starting with less sweetener than you think you’ll need. You can also use the technique above to decrease the amount of sweetener you need over time.

When you crave sweets, eat some fruit. It’s still sugar, and it’s still a sweet, but you’re getting fiber and other nutrients, too.

It’s not necessary to completely eliminate sweets from your diet, but the less you eat them, the less you’ll crave them. And that can add up to weight loss and improved health over the long run.

"Eat well. Live well. Be well."

With the recent FDA approval of stevia what can you tell me about Truvia & how it compares to Splenda? ~ @AngEngland

Stevia is an herb used widely in South and Central America as a natural sweetener that, until recently, was not FDA approved. However, stevia and stevia extracts have been widely available in the US as an herbal supplement.

While the stevia leaf and other stevia extracts are still only available as herbal supplements, the purified stevia extract Rebaudioside A (Reb A) has been given a generally regarded as safe (GRAS) rating by the FDA. Reb A is the compound stevia-based sweeteners like Truvia and PureVia contain.

Splenda, on the other hand is a sucralose-based sugar substitute. Sucralose has been approved by the FDA since 1998 and is about 600 times sweeter than sugar. To offset this difference in sweetness, Splenda is sold in a variety of forms, including a baking blend and a bulked up form that alters the sweetness and allows you to replace sugar with Splenda cup-for-cup.

Stevia-based sweeteners like Truvia and PureVia don’t come in bulked-up forms and can be more than 200 times sweeter than sugar. Like most artificial sweeteners, adding stevia-based sweeteners to your food will take adjustment, although websites for each of the major brands offer suggestions for cooking and baking with them.

So there you have it; the basics of stevia and sucralose. The choice to replace sugar with either a sucralose- or stevia-based sweetener is a personal one. They’re both FDA-approved and neither increases blood sugar levels. And if you’re looking to reduce your calorie intake, using a sugar substitute may be an effective way to do it.

"Eat well. Live well. Be well."

A recent study led by epidemiologists from Johns Hopkins University published online in Environmental Health Perspectives suggests selenium intake may be associated with the development of diabetes. The study indicated that people with higher levels of selenium in their blood were more likely to have diabetes.

While the link does not prove that high selenium levels cause diabetes, these results are concerning because high levels of selenium are naturally prevalent in the soil in the United States. This concentration of selenium in the soil is then passed on to US adults through the food chain. On top of this intake of selenium through food, many Americans get more selenium through common multivitamins and other supplements. In fact, recent non-conclusive research suggesting that selenium may have some anti-cancer properties has increased the popularity of selenium supplements.

However, according to the Johns Hopkins study, previous studies have also suggested that selenium may be linked to common health problems such as high cholesterol and high blood pressure. Because of these links to potential health problems, and because as Americans we tend to get all the selenium we need through our diets, the study suggests that Americans should not be taking selenium supplements unless specifically directed by a doctor to do so.

While it’s important to make sure we are getting all the vitamins and minerals we need, too much of anything can be a bad thing. If you’re considering taking selenium supplements or are concerned about your own selenium intake, please speak with your doctor or a Registered Dietitian at your next appointment.

"Eat well. Live well. Be well."