Nikki's Nutrition

Tuesday, January 31, 2006

Diabetes Statistics

Diabetes by the Numbers
* 18 million Americans have type 2 diabetes (6.3% of the population)
* About 20% of people over age 65 have diabetes
* Another 41 million have "prediabetes"
* About 1 in 3 people with diabetes don't know they have it
* More than one-third of new diabetes cases in children and teens are now type 2 diabetes
* Total costs of diabetes: $132 billion in U.S. alone
* 90% of cases due to excess weight, lack of exercise, and poor diet

Choosing Good Fats Instead of Bad Fats

Good Fats
liquid vegetable oils
many nuts

Bad Fats
packaged baked goods
fried foods
Anything listing "partially hydrogenated vegetable oil"

Choosing Whole Grains

Choose whole grains and whole-grain products over highly processed carbohydrates. White bread, white rice, mashed potatoes, donuts, bagels, and many breakfast cereals have what's called a high glycemic index. That means they cause sustained spikes in blood sugar and insulin levels. Carbohydrates that aren't as easily digested cause lower, slower increases in blood sugar and insulin. As a result, they stress the body's insulin-making machinery less, and so help prevent type 2 diabetes. Such foods have a low glycemic index. Examples include whole wheat, brown rice, other whole grains, most beans and nuts, and whole grain breakfast cereals.

I have substituted whole grain pasta for regular pasta and haven't even noticed a difference. :) I'm also buying whole grain bread now instead of whole wheat. Supposedly, whole grain is better for you. Also, use brown rice instead of white rice.

Diabetes- Benefits of Losing Weight if you're Overweight

Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

Losing weight can help if your weight is above the healthy-weight range. Losing 7-10% of your current weight can cut in half your chances of developing type 2 diabetes.

Monday, January 30, 2006

My New Blog

I've decided to start a second blog that will be dedicated to my new approach to nutrition. Patrick has been diagnosed with diabetes (frown), so this will have a big impact on day-to-day nutrition in our household.

I think I need a web site that has good nutritional links, recipes and ideas.... So here we are! Nikki's Nutrition!