by Anisha Shukla | Dec 28, 2023 | Articles
What is Gluten?
Gluten is a protein found in wheat, rye, barley, triticale, and oats. In people with celiac disease, eating or drinking anything containing gluten causes different symptoms and damage to the lining of the small bowel. Gluten is not only commonly blamed for gut symptoms experienced by people with irritable bowel syndrome (IBS) but many other issues secondary to gluten diet such as inflammation. However, recent research suggests that the carbohydrate component in wheat, rye, and barley is more likely to be the cause of the problem.
Examples of foods that contain gluten (unless labeled gluten-free):
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cereal and baking products – cornflour, freekeh, spelt, semolina, couscous, wheat bran, barley, oats, breakfast cereals containing wheat, rye, oats or barley, cereals made from corn or rice that also contain malt extract from barley, some icing sugar mixtures, and some baking powders
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pasta and noodles – spaghetti, pasta, lasagne, gnocchi, Hokkien noodles, soba noodles, and two-minute noodles
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bread, cakes and biscuits – all bread (including spelt and sourdough), pizza, cakes, pastry and biscuits prepared with gluten-containing flours
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meat products – any products prepared with breadcrumbs or batter, sausages and other processed meats or smallgoods, marinaded meats thickened soups, meat pies, and frozen meals
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dairy products – malted milk, ice cream cones
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fruits and vegetables – textured vegetable protein (found in some vegetarian products) and fruit-pie filling
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condiments – malt vinegar, some mustards, relishes, pickles, salad dressings, stock, sauces, gravy and yeast extract from barley
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snacks – licorice, some lollies, some chocolates, packet savory snacks, and some flavored potato chips and corn chips, muesli bars
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drinks – coffee substitutes made from cereal, and some milk-drink powders
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alcoholic drinks – beer, stout (such as Guinness), ale, and lager (most beers contain gluten, but many alcoholic drinks are available that are gluten-free
The good news is that many metropolitan cities now offer gluten-free options in stores and restaurants. Check our next month’s issue on how to avoid gluten contamination and a list of gluten-free foods.
Not all types of oats are the same:
The current tests for gluten in food can measure the gluten in wheat, barley, and rye but not oats, as it is a slightly different protein. Oats can contain gluten and also can increase your blood sugars. If you are gluten sensitive, please check with your physician. If you must have oats, Rolled oats are better for diabetics than instant oats as they have a low glycemic index. Again, please check with your medical team on what is their best recommendation for you on oats controversy.
Evidence shows that uncontaminated oats are well tolerated by most people with coeliac disease. However, in some people with celiac disease, oat consumption can trigger a potentially harmful immune response. Please note that the absence of symptoms when consuming oats does not necessarily indicate they are safe – bowel damage can still occur despite the absence of symptoms.
It is recommended that individuals who wish to consume oats as part of their gluten-free diet do so under medical supervision to ensure appropriate review and safety. Gastroenterologists are able to check for gluten sensitivity or celiac disease by doing certain specialized tests.
Source: Better Health, Australia
by Anisha Shukla | Dec 28, 2022 | Articles
Whether you are on a budget and need to prioritize your organic purchases, or you would simply like to know which type of produce has the highest pesticide residues—and which do not—the following guide from the Environmental Working Group will help. If you cannot afford to buy the following items on the Clean 15 list as fresh produce, can even buy them as frozen organic produce. Or, grow your own fruit and vegetable garden!
12 Most Contaminated – avoid buying these organic products
- Strawberries
- Spinach
- Nectarines
- Apples
- Peaches
- Pears
- Cherries
- Grapes
- Celery
- Tomatoes
- Sweet bell peppers
- Potatoes
12 Least Contaminated – prioritize buying these organic products
- Sweet Corn
- Avocados
- Pineapples
- Cabbage
- Onions
- Sweet peas (frozen)
- Papayas
- Asparagus
- Mangos
- Eggplant
- Honeydew Melon
- Kiwi
Source: Environmental Working Group, www.ewg.org and Food News, www.foodnews.org
by Anisha Shukla | Feb 5, 2022 | Articles
The following is a quick guide to reading the Nutrition Facts label:
Step 1: Start with the Serving Size
- Look here for both the serving size (the amount people typically eat at one time) and the number of servings in the package.
- Compare your portion size (the amount you actually eat) to the serving size listed on the panel. The Nutrition Facts applies to the serving size, so if the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients than what is listed on the label.
Step 2: Check Out the Total Calories
- Find out how many calories are in a single serving.
Step 3: Let the Percent Daily Values Be a Guide
- Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan. Percent DV are for the entire day, not just one meal or snack. Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
- You may need more or less than 2,000 calories per day. For some nutrients, you may need more or less than 100 percent DV.
- Low is 5 percent or less. Aim low in saturated fat, trans fat, cholesterol, and sodium.
- High is 20 percent or more. Aim high in vitamins, minerals, and fiber.
Step 4: Check Out the Nutrition Terms
- Low calorie: 40 calories or less per serving.
- Low cholesterol: 20 milligrams or less and 2 grams or less of saturated fat per serving.
- Reduced: At least 25 percent less of the specified nutrient or calories than the usual product.
- Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving.
- Excellent source of: Provides at least 20 percent or more of the Daily Value of a particular vitamin or nutrient per serving.
- Calorie free: Less than five calories per serving.
- Fat-free/sugar-free: Less than ½ gram of fat or sugar per serving.
- Low sodium: 140 milligrams or less of sodium per serving.
- High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving.
Step 5: Choose Low in Saturated Fat, Added Sugars and Sodium
- Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic disease.
- Saturated fat and trans fat are linked to an increased risk of heart disease.
- Eating too much added sugar makes it difficult to meet nutrient needs within your calorie requirement.
- High levels of sodium can add up to high blood pressure.
- Remember to aim for low percentage DV of these nutrients.
Step 6: Get Enough Vitamins, Minerals & Fiber
- Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
- Choose more fruits and vegetables to get more of these nutrients.
- Remember to aim high for percentage DV of these nutrients.
Step 7: Consider the Additional Nutrients
You know about calories, but it also is important to know about the additional nutrients on the Nutrition Facts label.
- Protein: A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, peanut butter, seeds, and soy products.
- Carbohydrates: There are three types of carbohydrates: sugars, starches, and fiber. Eat whole-grain bread, cereals, rice, and pasta plus fruits and vegetables.
- Sugars: Simple carbohydrates, or sugars, occur naturally in foods such as fruit (fructose) and milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars will be included on the Nutrition Facts label in 2020. The 2015-2020 Dietary Guidelines for Americans recommends consuming no more than 10 percent of daily calories from added sugars.
Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.
This post is from EatRight.org
You can read more about the FDA’s recent changes to the Nutrition Facts label here,
Or, understand each element of the label by using the interactive Nutrition Facts Label.
by Anisha Shukla | Nov 17, 2020 | Articles, Diabetes
About the Prediabetes Risk Test
More than 84 million (1 in 3) American adults have prediabetes, a condition where blood sugar levels are higher than normal but not high enough yet to be diagnosed as type 2 diabetes. What’s more, nearly 90% percent of those people don’t know they have it. Having prediabetes greatly increases the chance of developing type 2 diabetes and other serious health conditions. It’s critical for Americans to learn their prediabetes risk, be screened regularly and take the steps necessary to delay or prevent type 2 diabetes.
The American Diabetes Association (ADA) launched its first risk test in 1993. The risk test was adapted by a published study and validated using data from the Centers for Disease Control and Prevention (CDC). To simplify the test, only health traits that people would know about themselves were included, such as age, height, and weight, but not blood sugar or cholesterol levels.
A person with a high score on the online risk test (five or higher) is at significant risk for having prediabetes. However, only a blood test can determine an official diagnosis.
Take the test to determine your risk for prediabetes here.
When a person has prediabetes, their blood sugar levels are higher than normal but not high enough for a diabetes diagnosis. Prediabetes can increase a person’s risk of developing type 2 diabetes, heart disease, and stroke. CDC estimates that 88 million, or 1 in 3, US adults aged 18 years or older had prediabetes in 2018. This number includes about 35 million adults aged 45 to 64 years and 24 million aged 65 years or older. Although an estimated one-third of US adults had prediabetes in 2018, only 15.3% were aware of it. Trends in the prevalence of prediabetes among US adults remained constant from 2005 to 2016. However, the percentage with prediabetes who had ever been told by a health care professional that they had prediabetes (awareness) has doubled (Figure 6) (CDC Diabetes Report Card, 2019).
If your prediabetes risk assessment comes out showing you have a high risk of getting diabetes, take action sooner than later. Even the smallest change in lifestyle habits, such as dietary changes, mild exercise, managing stress, and surrounding yourself with a strong support group can help you to continue to stay healthy. Contact us to reserve your spot in the next CDC Diabetes Prevention Program.
by Anisha Shukla | Nov 17, 2020 | Articles, Diabetes
Preventing Type 2 Diabetes
Are you or someone you know at risk for Type 2 Diabetes? You can assess your risk level by taking this CDC quiz.
Anisha at Functional Medicine Lifestyle now offers a Type 2 Diabetes prevention program, a program created and certified by the CDC. Not sure if this is the right program for you? Find out here why you should participate in a Type 2 Diabetes Prevention Program.
Contact us today to find out when the next Diabetes Prevention Class is being offered!
Diabetes is more common in the general population than you may think – based on the CDC’s 2020 National Diabetes Statistics report, 88 million people over the age of 18 have prediabetes. Diabetes is not necessarily always specific to one age group, race, lifestyle factors, or genetics. While some have higher risk factors, few are entirely immune to the disease. The CDC certified Diabetes Prevention Program can help you and your loved ones avoid the onset and complications of diabetes by educating yourself on risk factors, strategies to reduce your risk of becoming diabetic, and incorporating lifestyle changes. According to the studies done on the efficacy of the CDC’s Diabetes Prevention Program (DPP), “participants in the lifestyle intervention losing 5-7% of their bodyweight experienced a 58% lower incidence of type 2 diabetes than those who did not receive the lifestyle intervention”.
DPP programs can be offered in person or online to ensure increased access among vulnerable or rural populations. Some employers and insurance carriers cover the cost of these programs. Check with your employer or insurance carrier to see if they cover the cost of attending one of these programs.
Key components of the program include:
- CDC-approved curriculum with lessons, handouts, and other resources to help you make healthy changes.
- A lifestyle coach, specially trained to lead the program, to help you learn new skills, encourage you to set and meet goals, and keep you motivated. The coach will also facilitate discussions and help make the program fun and engaging.
- A support group of people with similar goals and challenges. Together, you can share ideas, celebrate successes, and work to overcome obstacles. In some programs, the participants stay in touch with each other during the week. It may be easier to make changes when you’re working as a group than doing it on your own
Additional Diabetes Resources:
- The United States Diabetes Surveillance System is an interactive web application that provides national, state, and county diabetes data. Users can view the data in the form of customized maps, charts, or tables on desktop and mobile devices.
- The Healthy People 2020 Diabetes website provides information about diabetes-specific objectives and recommended practices as part of the nation’s 10-year health agenda.
- The National Diabetes Statistics Report is a CDC publication that provides updated statistics about diabetes in the United States for a scientific audience.
by Anisha Shukla | Feb 5, 2020 | Articles
A cannabis plant contains 400 chemical compounds and there are 70-120 chemicals and 21 carbons that have many medicinal properties. The plant is a rich source of compounds that can benefit patients in different ways. A lot of research in cannabis has been studied over the years in animals. This page is for educational purposes only. Please check the National Institute on Drug Abuse’s website on Marijuana as Medicine.
