by kelsey | Jan 10, 2013 | Diet, Food, Weight Management, Wellness/Health
The gluten free diet is a medically necessitated diet…for some people. It is also the newest diet trend sweeping the nation.
So what is gluten? Gluten is protein found in wheat, rye and barley. For some individuals, consuming gluten in any form causes an immune response that damages the small intestine. This damage is a big deal. The lining of the small intestine contains million of tiny, fingerlike projections called villi. Villi function to absorb nutrients from the food we eat. In people with celiac, consuming gluten destroys the villi and limits the body’s ability to absorb nutrients.
Currently, it is estimated that celiac disease affects approximately 1% of the U.S. population. This is about1 in every 133 people and this number may be on the rise. The only treatment for celiac disease is strict adherence to a gluten free diet. And gluten seems to be in everything: pasta, pizza, breads, gravies, sauces, soups and more. Grains to avoid and grains that are safe for the gluten free diet are listed below:
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Grains to Avoid
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Safe Grains/Grain Alternatives
|
|
Wheat
(includes spelt, kamut, semolina, triticale)
|
AmaranthBuckwheat
Corn |
Bean/Legumes(chickpeas, lentils, peanuts, soy, kidney, navy etc. |
|
Rye
Barley
(including malt)
|
MilletQuinoa
Rice |
Nuts(almonds, walnuts, chestnuts et) |
|
SorghumTeff
Oats* |
Tubers(Arrowroot, potato, tapioca et. |
*There is currently some controversy surround the safety of oats in the gluten free diet. Rolled oats are subject to significant cross-contamination during processing. Steel-cut oats are currently acceptable; however proteins in oats called avenins are currently being studied for potential reactivity in gluten free patients. At this time, oats are allowed in the gluten free diet based on individual tolerance
Following the gluten free diet has gotten much easier in the past few years. Gluten free products are becoming more mainstream. They are more available in regular grocery stores and more companies are beginning to manufacture gluten free products or at least label that their products are gluten free. The quality of gluten free products is improving as well. But there are still nutritional challenges with the diet. Gluten free products are typically not enriched or fortified with iron, folate, B vitamin, niacin, riboflavin or thiamin like normal grain products. Gluten free products typically contain much less fiber as well, since white rice flour is often a main ingredient. Finally, to compensate for poor flavor or texture, gluten free products often have more sugar or fat added to them, which can lead to weight gain.
The moral of this story is that unless you have been diagnosed with celiac disease by a licensed, medical practitioner there is absolutely ZERO reason for you to follow a gluten free diet. In fact, it can be harmful to your health if you don’t plan properly due to a lack of several nutrients. Any major diet change, be it gluten-free, vegan – whatever—should be discussed in with your medical provider and registered dietitian to make sure you are getting the calories and nutrient that you need.
Please note: There are very specific tests and procedures used to diagnose celiac disease. It is not recommended to begin following a gluten free diet until these have been completed. Please contact your medical provider for more information.
Fasano, A., Berti, I., Gerarduzzi, T., Not, T., Colletti, R., Drago, S., & … Horvath, K. (2003). Prevalence of celiac disease in at-risk and not-at-risk groups in the United States: a large multicenter study. Archives of Internal Medicine, 163(3), 286-292.
Fric, P., Gabrovska, D., & Nevoral, J. (2011). Celiac disease, gluten-free diet, and oats. Nutrition Reviews, 69(2), 107-115. doi:10.1111/j.1753-4887.2010.00368.x
Green, P., & Cellier, C. (2007). Medical progress: celiac disease. New England Journal Of Medicine, 357(17), 1731-1743
-Submitted by Chelsea Rambo, MS – USD Dietetic Intern
by kelsey | Jan 9, 2013 | Diet, Weight Management, Wellness/Health
Ready-to-drink shakes and giant tubs of protein powder seem to be dominating the supplement market these days. But should you be using these products? The purpose of this post is to review some of the pros and cons of these supplements, so that you can make an informed decision about whether or not they are right for you.
First, let’s talk about protein’s role in health. Protein is essential for a number of functions in the body, including building and repairing muscles and other tissues. Protein is typically not used as energy sources during exercise and physical activity. Carbohydrates and fat are our main sources of energy. Protein is found in both plant and animal foods. Sources of protein include meats, dairy products like milk and yogurt, whole grain products, nuts, and beans and legumes. All sources of protein are not created equally. Animal sources of protein are considered high-quality or complete proteins because they contain all the essential amino acids (the building blocks of protein). Plant-based proteins are typically missing one or two amino acids and need to be mixed (think beans and rice) in order to get a complete source of protein.
The average individual needs 0.8 grams of protein per kilogram. To figure out your needs, divide your weight in pounds by 2.2 to get your weight in kilograms. Then multiply by 0.8.
Example: 160 pounds/ 2.2 = 72.7 kilogram x 0.8 gram = approximately 59 grams of protein needed.
To but this in perspective, a 3 oz. chicken breast has about 20 grams of protein. This is also the average amount of protein in a scoop of protein powder. According to the Academy of Nutrition and Dietetics, if you are eating a variety of foods with enough calories to maintain your weight and keep your energy up during workouts, protein supplements aren’t necessary. It is entirely possible to get the protein you need through your diet. If you are looking to build muscle, you don’t need to pile on the protein, either. You may need to increase your protein intake slightly. It is recommended that strength athletes eat 1.2 -1.7 grams of protein per kilogram. Most of us aren’t training for World’s Strongest Man or Woman so our needs are not this high. It is important to realize that just eating more protein alone won’t help you put on muscle; you have eat enough calories as well. Extreme high protein intake can be harmful to your liver, kidneys, and heart, so it’s very important to discuss your needs and intake with your physician or dietitian.
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Pros
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Cons
|
| Provide high quality, easily digested protein |
Expensive ($30-$100 or more!) |
| The ready-made –shakes can be an appropriate meal replacement or snack if you’re short on time and if they provide other necessary nutrients |
Typically contain the same amount of protein as regular food sources. |
| May be a good idea for vegetarians or vegans, who can have trouble getting enough high-quality protein from plant-based sources. |
Do not always contain the nutrients found in food, so you may be missing out on other important nutrients. |
| |
Flavor (now this is a personal factor but what if you spend $40 and you hate the way it tastes? |
References
American Dietetic Association. (2009). Position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509-527.
Academy of Nutrition and Dietetics (2012). Do I need protein drinks if I am working out? Nutrition Q and A.
-Written by Chelsea Rambo, MS–USD Dietetic Intern
by kelsey | Jan 9, 2013 | Cooking Tips, Diet, Food, Weight Management
County Fair Foods treated us to some delicious treats last night at our STRIVE 2 Survive kick-off! My personal favorite was the Berry Parfait. They’re super easy to make and loaded with great nutrients. This treat is a good breakfast or a snack….be sure to give it a try!
Berry Parfait
3/4 c sliced strawberries
3/4 c blueberries
1 6 oz tub fat free vanilla yogurt
1 tbsp wheat germ
1/2 banana sliced
1/3 c granola
Layer all of the ingredients in a bowl or cup using about 1/3 of each until you have used all of your ingredients. Enjoy!
-Kelsey
by kelsey | Jan 3, 2013 | Etc.
We have been busy with the enrollment for our winter STRIVE program, however there is still room! If you are interested and/or want to get signed up, be sure to contact us to reserve your spot! Our first lecture is January 8th at 5:30pm at the County Fair Banquet Hall. We are looking forward to working with another great group!
by kelsey | Dec 28, 2012 | Etc.
Are you starting to think about your New Year’s resolutions or yearly goals? Most likely something about your health is on that list and we are here to help you! We will be starting our Winter STRIVE 2 Survive program January 8th and this is the perfect opportunity to help you start the new year out right by putting your health at the top of the list!
STRIVE 2 Survive is a program for anyone who has a heartbeat! Whether you have a disease such as diabetes or heart disease, want to lose weight or maintain weight, or just want to learn more about nutrition and eating healthy, we are here for you! We meet 6 out of the 12 weeks and the weeks we don’t meet, you get a take home lesson emailed or mailed to you so every week in the 12 week program, you get a lesson on activity and nutrition. Our speakers include several physicians, our Pharmacist, Physical Therapists, and myself-the dietitian….providing you with a top notch multi-disciplinary team! In addition to the education, lab work (fasting glucose and lipid panel) and body composition testing (weight, height, BMI, waist circumferce, BP, fat %, and muscle mass) are included pre and post program for a total cost of $130.
If you are interested in learning more, feel free to contact us to get enrolled! Wellness is not always easy, so if you are struggling or need a kick start to your new year, let us help you!
You can contact us through the blog contact, you can email us at strive2survive@brownclinic.org or call 884-4226.
Happy New Year!
-Kelsey
