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."

If you’re allergic to milk you should know that Perdue Farms, Inc. has issued a voluntary recall of more than 10,000 pounds of fresh sweet Italian turkey sausage products because they contain an undeclared allergen. The sausage was prepared using an ingredient blend containing milk, which was undeclared on the label.

This recall includes 16-ounce packages of “PERDUE, Sweet Italian, Lean, Turkey Sausage” with a use by date on or before 03/30/10, the UPC Code “72745-10301,” and the establishment number “Est. P-286″ inside the USDA mark of inspection. The product in question was distributed to retail stores in Fla., Ill., Ind., Ky., Md., Mo., N.J., N.Y., Ohio, Pa., and Va.

If you have consumed any of this product and are concerned about an allergic reaction, you should contact your doctor immediately. If you have other questions regarding this recall, you can contact Perdue’s Consumer Relations at 1-800-473-7383.

"Eat well. Live well. Be well."

We often use the excuse of not having enough time to keep us from going to the gym or getting some exercise. There’s no need to fight the clock, though. Instead of going out for lunch, why not use your lunch break to get fit? Try some of the ideas below to take advantage of a mid-day break.

If you have an hour:

• Head to the gym and workout for 30 minutes, giving you 30 minutes for changing, showering and travel time.
• Take a brisk 3- to 4-mile walk around the neighborhood.

If you have 30 minutes:

• Close your office door and do a yoga workout or weight-lifting routine.
• Take a brisk 1.5- to 2-mile walk around the neighborhood.
• Do calisthenics (jumping jacks, squats, lunges, sit ups, push ups, etc.) in your office.

What do you do to fit exercise into your day? Share your ideas in the comments.

"Eat well. Live well. Be well."

According to the FDA, the Jelly Belly Candy Company is recalling all 7.5-ounce cylinder-style packages of 49 Flavors Jelly Belly jelly beans shipped between September 29 to October 30, 2009. This recall is important for people who have peanut allergies or sensitivity because the packages do not list peanut butter and peanut flour in the ingredient statement.

This recall includes lot codes 090925, 090928, 090929 or 091001 with the UPC code 071567989398.

For more details regarding this recall, visit the FDA website.

"Eat well. Live well. Be well."

All Accusure Insulin Syringes distributed between January 2002 and October 2009 have been voluntarily recalled by Qualitest Pharmaceuticals. This recall includes all lot numbers and was issued due to the possibility that the needles may detach from the syringes. This becomes dangerous as the needle can become stuck in the insulin vial, push back into to the syringe, or remain in the skin after injection. If you have any Accusure insulin syringes, stop using them immediately and contact Qualitest at 1-800-444-4011 for reimbursement.

For more information, you can read the complete MedWatch 2009 Safety summary, including a link to the firm’s press release and previous August 2009 recall.

"Eat well. Live well. Be well."

October is Vegetarian Awareness Month and a great time to consider going meatless. No, you don’t have to give up meat for good, but if you give it a try you just might be surprised at the benefits. Besides, research shows that reducing meat intake can have a positive impact on your health.

If you are not a gung-ho vegetarian and can’t imagine eating a meal without meat, that’s OK. This month is about exploring vegetarianism. If you don’t know where to start, try the tips below.

• Take it for a test drive. Want to give vegetarianism a try? Go ahead. It’s your diet and you are in the driver’s seat. Challenge yourself to a day, a week or a month of vegetarian eating and pay attention to how your body feels.You might be pleasantly surprised.
• Do some research. If you are seriously (or not-so-seriously) considering making the switch to a vegetarian diet, check out the Vegetarian Times Vegetarian Starter Kit for useful information and additional tips on creating a healthy vegetarian diet.
• You don’t have to give up everything. If you can’t imagine giving up all animal products, consider a variety of vegetarianism that you are comfortable with. Try an ovo-lacto vegetarian diet containing eggs and dairy products or a pescatarian diet, which also includes fish.
• Be a flexitarian instead. If the thought of never eating meat and poultry again seems too daunting, try eating a vegetarian diet one or two days a week or, if that sounds too difficult, start by planning a few vegetarian meals throughout the month.

Even if you don’t take on a totally vegetarian mindset this month, becoming more aware of how much meat you are eating might help you develop a healthier diet. Amping up your vegetable, bean and whole grain intake is a great first step. And you never know, it might turn out that going meatless isn’t as difficult as you thought it would be.

If you are a regular meat eater, how do you feel about the prospect of going meatless? If you eat a vegetarian diet, how did you get started and why?

"Eat well. Live well. Be well."

Setton Pistachio of Terra Bella Inc, Calif. has stopped distribution of its processed pistachio products after discovering a Salmonella contamination. The company has issued a voluntary recall on about 1 million pounds of its pistachio and pistachio containing products. More recalls are likely to come in the future, as the pistachios were used as ingredients in a variety of foods and investigations at the company are ongoing. The FDA and the California Department of Public Health (CDPH) are also currently investigating the contamination.

For more information on this recall, and to view or search a list of products affected by this recall, visit the FDA’s website.

"Eat well. Live well. Be well."

Nestlé Prepared Foods Company has recalled almost 200,000 of their 9-oz. packages of Lean Pockets Spinach Artichoke Chicken frozen sandwiches. It has been reported that the sandwiches may contain pieces of plastic. The products affected by this recall have a “Best Before” date of “Nov 2009″ followed by a package code beginning with “8144 544616″ printed on the side of the box. They also include the establishment number “P7721A.”

If you have purchased Lean Pockets Spinach Artichoke Chicken frozen sandwiches that may have been affected by this recall, please dispose of the product immediately. For more information about the recall, please contact Nestlé Consumer Services Center at (800) 350-5016.

"Eat well. Live well. Be well."

If you’re tempted to buy those tomatoes at the grocery store this week, be careful what you choose. An outbreak of salmonella that may be linked to some types of red Roma, red plum and red round tomatoes, has affected residents of several states. Until the exact source of the outbreak can be located, the FDA is recommending that you avoid eating any of these tomatoes raw, unless grown in the states listed below.

According to the FDA, tomatoes grown and harvested in Arkansas, California, Georgia, Hawaii, North Carolina, South Carolina, Tennessee, Texas, Belgium, Canada, Dominican Republic, Guatemala, Israel, Netherlands, and Puerto Rico appear to be safe to eat. In addition, grape tomatoes, cherry tomatoes and tomatoes sold still on the vine, as well as homegrown tomatoes, are safe to consume as they have not been linked in any way to the salmonella outbreak.

While you shouldn’t stop enjoying tomatoes, make sure you select carefully. Most restaurants, including fast food restaurants such as McDonald’s and Taco Bell, have stopped serving raw tomatoes on their menu items. However, if you find yourself at a restaurant that’s still serving tomatoes and you can’t guarantee that they were grown in one of the “safe” states above, avoid ordering or eating them. Be smart about your tomato consumption until further information is available, and you’ll stay healthy, happy and salmonella-free.

"Eat well. Live well. Be well."

According to the USDA, Fairbank Reconstruction Corp., of Ashville, N.Y., issued a recall of more than 20,000 pounds of beef that may contain bits of plastic. You may find this meat in stores near you. If you’ve purchased any of the following, discard it or return it to the store where you purchased it. Check the recall information for other brands involved in the recall that are distributed in Massachusetts, Maryland, Connecticut and New York.

• 1.3-pound trays of “Price Chopper Fresh Ground Beef Sirloin Patties, 90% Lean 10% Fat.” The labels on the bottom of the package bear a “Sell-by” date of “05/13/08″ as well as the establishment number “EST. 492″ inside the USDA mark of inspection.
• 1.3- and 3-pound trays of “Price Chopper Fresh Homestyle Ground Beef Round Patty, 85% Lean 15% Fat.” The labels on the bottom of the package bear a “Sell-by” date of “05/13/08″ as well as the establishment number “EST. 492″ inside the USDA mark of inspection.
• 3-pound trays of “Price Chopper Pub Style Ground Beef Chuck Patty, 80% Lean 20% Fat.” The labels on the bottom of the package bear a “Sell-by” date of “05/13/08″ as well as the establishment number “EST. 492″ inside the USDA mark of inspection.
• 1.3-pound trays of “Price Chopper Fresh Homestyle Ground Beef Chuck Patty, 80% Lean, 20% Fat.” The labels on the bottom of the package bear a “Sell-by” date of “05/13/08″ as well as the establishment number “EST. 492″ inside the USDA mark of inspection.

For questions about the recall, or if you have concerns about this product, contact the Fairbank Farms’ toll-free hotline at (800) 724-1136. If you have eaten this meat and have any health concerns please contact your doctor immediately.

"Eat well. Live well. Be well."