Dietitian & Doctor Recommend Simpler Eating

Ever since my mom foresaw my love of nutrition and desire to be a dietitian, she would collect all sorts of health related articles and newspaper clips to insure I was on-top of the “latest” wellness talk. And since I just moved from Chicago to Columbus, Ohio, I came across one of these articles pulled from a 2008 Columbus Dispatch newspaper, “Doctor recommends simper eat.”

Yes, it’s slightly bizarre I am sharing a dated write-up but the included Q&A addresses topics that are taking place today, for example gluten free eating. I’ve typed the article below AND included my thoughts as a registered dietitian beneath Dr. Glen Aukerman’s comments.

Enjoy and please share your thoughts!

Doctor recommends simpler eating
August 11, 2008

Dr. Glen Aukerman, medical director of the Ohio State University Center for Integrative Medicine, sees patients from throughout the world who are seeking alternative approaches to health care.

“Someday, this probably won’t be called integrative medicine,” said Laura Kunze, program coordinator. “It will just be called medicine — good medicine.”

Aukerman recently answered some questions about nutrition.

Q: You say that eating the wrong types of fruits and vegetables ranks among the biggest mistakes that people make. What should they eat?

A: You need to have fruits and vegetables that are grown locally and harvested locally.

Kelly A: I fully believe in locally grown and harvested fruits and vegetables, but I would ALWAYS recommend consumers to eat any fruits and vegetables rather than not eating any at all.

Q: You say that consuming too much gluten might cause symptoms such as fatigue, dry skin, abdominal pain and difficulties with concentration, among other things.

A: We eat foods with gluten in high levels (which sometimes cause malabsorption and autoimmune diseases). Our ancestors were not able to eat at that level, and we can’t. Because our ancestors did not eat high levels of gluten, most of us do not have the enzymes to break it down. We need to be limiting our wheat, barley, rye and spelt.

Kelly A: I couldn’t agree more. Our society is so caught up in “whole grain” everything that people are eating far too many grains and not enough produce. I have been gluten free for over 6 months and have never felt better. I will also add that I am not replacing whole grain breads and sweets with gluten free products, but I am choosing to eat far more vegetables and fruit in-place of grains.

Q: One of your biggest nutritional concerns involves omega-6 oil. Recent research shows that humans are getting too much of it. In what is it found?

A: The most common example is poultry — because those (animals) are fed corn and they accumulate the corn oil. (It is) also in granola products, tortillas, hummus, chips, all nuts, peanut butter.

Kelly A: The average consumer today is eating a much higher ratio of omega 6 fatty acids to omega 3 fatty acids and this is not consistent with our ancestors. For an explanation of an omega 6 to omega 3 ratio click here. Omega 6 fatty acids are commonly found in snack foods, crackers, and sweets. To improve your omega 3 to omega 6 ratio include more fruits and vegetables in your diet daily.

Q: Why are artificial sweeteners bad?

A: We can’t burn them, so they have to be detoxed like a chemical by our liver. Rat experiments show that, if we put rats on artificial sweeteners, they can gain more weight than if they’re eating real sugar.

Kelly A: I am not the biggest fan of man made food and I recommend that if you are not diabetic, you should make room in your calorie budget for regular sugar instead of sugar substitutes. And that is only if you choose to eat sweets at all.

Q: What should people start eating that they don’t eat — and why?

A: They should be eating lamb, pork or beef; omega-3 eggs; wild salmon; fruits and vegetables in season, frozen or canned; and rice products. Limit the corn products because of the corn oil. We advocate a diet that’s fairly simple.

Kelly A: I agree with the above mentioned foods yet I would add nuts and seeds. A few favorites are almonds, pecans and pumpkin seeds. I want to highlight that peanuts are a legume and legumes were introduced the human diet much after nuts.

Q: What are some of the most intriguing results that your patients have had?

A: We have had (older) couples go on it (a simpler diet). In six months, they’re not getting up to go to the bathroom. And in another three months, they claim their sexual appetites are what they were at 17.

Q: Walk me through a typical day of eating for you.

A: Rice (cereal) or a non-instant oatmeal; or a cornflake breakfast with either yogurt or milk on it; or some fruit that’s regional, seasonal, canned or frozen.

My lunch will sometimes be a baked potato with some broccoli and real sour cream, and an apple or a peach or a pear or some canned or frozen fruit.

And then my dinner will usually be similar, whether it’s lamb, beef, pork or beans. I may go rice and beans with some fruits and vegetables.

Kelly A: I’ve blogged a 5 day food log about a month ago. Click here to begin viewing with day 1.

Q: You noted a study showing that people who eat cornflakes or rice cereals for two meals a day are healthier by about 50 percent.

A: Yes, the Spanish School Nutrition study indicates we eat way too complex.We think variety is more important than it is for health.

Q: What Web sites do you recommend checking when creating a personalized nutrition plan?

A:, and

Kelly A: I love reading articles from and I love using the diet tools on


Cranberries offer promise for diabetics: Study

Sweetened dried cranberries with a reduced sugar and increased fibre content may benefit type-2 diabetics by delivering healthier glycemic and insulin responses, suggests a small study.

Consumption of the low-sugar high-fibre sweetened dried cranberries led to better glucose peaks and lower insulin peaks, with a peak insulin of 15, compared to 22 for both bread and sweetened cranberries, while raw cranberries produced a peak of 10.
Furthermore, blood sugar levels peaked at 158 minutes, compared to 175 minutes for both the bread and sweetened cranberries, and 127 minutes for raw cranberries.
The findings of the study, which involved only 13 diabetics, were reported earlier this year at the Experimental Biology conference by Ted Wilson from Winona State University. The meeting’s abstracts are published in the FASEB Journal.
The study was funded by cranberry giants Ocean Spray using the company’s new low-sugar sweetened cranberries, Christina Khoo, PhD, Ocean Spray’s research sciences manager told that the researchers are preparing a full paper for submission to a peer-reviewed journal. has not seen the full data.
“The less sugar high fibre SDC was developed with the needs of the type-2 diabetic in mind,” said Khoo. This represents a large and growing market, with an estimated 19 million people affected by diabetes in the EU 25. This figure is projected to increase to 26 million by 2030.

Study details
Wilson and his co-workers recruited 13 type-2 diabetics and randomly assigned them to receive a single serving of white bread (57g, 160 calories, 1 g fibre), raw cranberries (55g, 21 calories, 1 g fibre), sweetened dried cranberries-original (40g, 138 calories, 2.1g fibre), or the low-sugar high-fibre sweetened cranberries (40g; 113 calories, 1.8g fibre plus 10g polydextrose).
The low-sugar sweetened dried cranberries were associated with a healthier glycemic and insulinemic response, than both white bread and the regular sweetened dried cranberries, said the researchers. The responses were second only to less palatable raw cranberries, they added.
“Fibre is component lacking in the diet of many diabetics,” said Khoo. “The added fibre in the SDC may slow absorption of glucose, helping regulate blood sugar. The combination of less sugar and high fibre could be of benefit to the type-2 diabetic, as our research has shown. SDCs are ideal to snack on throughout the day, either on their own or as a fruit inclusion in a variety of products such as bagels and muesli bars as part of a healthy, well balanced diet.”

Known and unknowns
Due to relative ‘newness’ of the low-sugar sweetened cranberries, the company and its researchers “haven’t had a chance to look at everything”, said Khoo, and no direct data was available to support the anti-adhesion or UTI-reducing potential of the ingredient.
She noted, however, that she would expect the same kind of results as that observed for the normal sweetened cranberries. A pilot study by Amy Howell from Rutgers University and co-workers from Harvard reported that the “sweetened dried cranberries may elicit bacterial anti-adhesion activity in human urine”, according to data in the Journal of Alternative and Complementary Medicine (Vol. 11, pp. 875-878).
Khoo said that she was hopeful for additional studies to examine the potential of the new product. “I am hoping we would initiate longer trials,” she said. “And we shouldn’t neglect the UTI component.”

Source: FASEB Journal Experimental Biology Meeting Abstract, 2009, Volume 23: 900.6“Glycemic response of type 2 diabetics to sweetened dried cranberries”Authors: T Wilson, EF Morcomb, TP Schmidt, JL Luebke, EJ Carrell, MC Leveranz, L Kobs, AP Singh, N Vorsa, PJ Limburg

Reference click here

Have a healthy and fit day!

Carbs: the secret to slim

Recent studies suggest that a high carbohydrate diet can be effective for losing weight and even outperforms a high protein diet for cutting body fat and lowering cholesterol and blood sugar.

In the post-Atkins era, this might seem like strange advice: Eat carbohydrates to help you stay lean. But according to a study of 4,451 healthy Canadians, those whose diets contained the most carbohydrate had the lowest risk of being overweight or obese.

For the past decade, the debate over the best diet to maintain a healthy weight has been centred around carbohydrates. The late physician and cardiologist Robert Atkins won over many dieters to his high-protein, low-carbohydrate plan which, over the short term, produces greater weight-loss results than a diet high in carbohydrates.

But the long term is what counts when it comes to maintaining a healthy weight and studies have determined there’s no difference between the diets and amount of weight lost after one year.
In fact, recent studies suggest that a high carbohydrate diet is indeed effective for losing weight and outperforms a high protein diet when it comes to losing body fat and lowering cholesterol and blood sugar.

The current study, published in the July issue of the Journal of the American Dietetic Association, assessed the diets and body weights of 4,451 healthy Canadians aged 18 years and older. The likelihood of being overweight or obese declined steadily as carbohydrate intake increased.

Compared to people whose diets provided the least carbohydrate (36 per cent of calories), those who consumed the most (64 per cent of calories) had a 40 per cent lower risk of being overweight or obese.

Overweight and obesity was defined as having a body mass index (BMI) of 25 or greater. (BMI is calculated as your weight in kilograms divided by the square of your height in meters. For adults, a BMI of 25 or more signals overweight; 30 more indicates obesity.) A higher carbohydrate diet was protective from overweight and obesity among older and younger participants, men and women, and people who never smoked.

A diet that is high in carbs such as whole grains, legumes, fruits and vegetables is also naturally low in fat and high in fibre. Fibre-rich foods add volume to meals, helping you feel full on fewer calories.

In the study, participants with the highest carbohydrate intake had a lower intake of calories, protein, total fat and saturated fat than the lower carbohydrate eaters. They also consumed almost double the fibre and more fruits and vegetables that those with the lowest carbohydrate intake.

Earlier research has also revealed that a high carbohydrate diet is good for the waistline. A 2008 study found that the Mediterranean diet – high in whole grains, fruit and vegetables – was as effective as the low carbohydrate diet at shedding pounds over a two-year period. What’s more, among people with diabetes, this high carbohydrate diet did a better job at reducing blood sugar and insulin levels.

However, not all carbohydrates are good for you. Mounting evidence suggests that diets based on low glycemic index (GI) carbohydrates are better for weight control and health.

The GI is a scale that ranks carbohydrate-rich foods by how quickly they are digested and raise blood sugar compared to pure glucose. Foods that are ranked high on the GI scale are fast acting – they’re digested quickly and, as a result, cause large rises in blood sugar and insulin, the hormone that removes sugar from the blood and stores it in cells. Examples include white bread, whole-wheat bread, baked potatoes, refined breakfast cereals, instant oatmeal, cereal bars, raisins, ripe bananas, carrots, honey and sugar.

Foods with a low GI release sugar more slowly into the bloodstream and don’t produce an outpouring of insulin. Examples include grainy breads with seeds, steel cut oats, 100 per cent bran cereals, oat bran, brown rice, sweet potatoes, pasta, apples, citrus fruit, grapes, pears, legumes, nuts, milk, yogurt and soymilk.

In a recent study of 129 overweight adults assigned to one of four diets that differed in the amount of carbohydrate and glycemic index found that while all diets promoted weight loss, only the high carb, low glycemic index diet resulted in a greater loss of body fat and a reduction of LDL (bad) cholesterol.

It’s thought that a diet based on high glycemic carbohydrates is less effective at promoting weight loss because the large spikes in blood sugar and insulin it causes can trigger hunger and inhibit the breakdown of body fat.

To help reduce the risk of excess weight gain, diabetes and heart disease, 40 to 65 per cent of your daily calories should come from carbohydrate rich foods such as whole grains, fruit, vegetables and legumes. The following strategies can help you increase your intake of healthy carbs – and manage your weight.

Go for whole grain
Choose 100 per cent whole grain breads, brown rice, whole wheat pasta, quinoa and breakfast cereals made from whole grains. Read ingredient lists; choose foods that list a whole grain as the first ingredient.

Choose fibre-rich carbs
Include 21 to 38 grams of dietary fibre in your daily diet. Men and women aged 19 to 50 need 38 and 25 grams of fibre each day, respectively. Older women require 21 grams; older men need 30 grams.

Choose breads that provide at least 2 grams of fibre per slice and breakfast cereals with at least 5 grams of fibre per serving. Mix ½ cup (125 ml) of 100-per-cent bran cereal with other cereals to boost your fibre intake.

Add legumes and lentils to soups, salads and pasta. Snack on fruit, dried fruit, nuts or plain popcorn instead of refined, low fibre snacks such as pretzels, cereal bars, and white crackers.

Choose low glycemic
In general, whole grains, bran cereals, legumes, fruits and vegetables have a low glycemic index. Include at least one low GI food per meal, or base two of your meals on low GI choices.
Instead of creamy dressings, use salad dressings made from vinegar or lemon juice – the acidity will result in a further reduction in the GI of your meal. Choose fruits that are more acidic (e.g. oranges, grapefruit, cherries, strawberries, green apples) as these have a low GI.

Practice portion control
Regardless of the type of carbohydrate you eat, managing portion size is key to weight control. If you are trying to lose weight, keep portions of cooked grains and pasta to 1 to 1.5 cups (250 to 375 ml) – or fill only one-quarter of your plate with starchy foods. To judge your portion size at home, measure your food for a few days.
Choose two slices of whole grain bread instead of one large bagel (worth 4 to 5 slices of bread).

Limit refined sugars
Curb your intake of candy, chocolate, soft drinks, fruit drinks, desserts and other sweets. The World Health Organization recommends limiting added sugars to no more than 10 per cent of daily calories. If you follow a 2,000-calorie diet, this translates to a daily maximum of 48 grams (12 teaspoons worth) of added sugars.

Reference click here

Have a healthy and fit day!