KTK-Nutrition

So much confusion and misunderstanding about carbs.    This week my dentist said he had a patient trying to eat 3,000 calories of protein a day and skipping the carbs. My dentist told him his kidneys wouldn’t like all that protein.    I just heard a commentator on TV say they are eating a lot of protein and skipping the bread.    What is the truth about  carbs ?    Do carbs really make you gain weight, make you fat?   Should you go on a low carb diet to lose weight?  In 2017  researchers  reviewed 32 clinical trials of patients eating the same calories and protein but on high or low carb diets.  Those on a low carb diet lost the same amount of weight as those on a high carb diet.  Other researchers looked at weight loss differences in those on a high protein diet or a high-carbohydrate diet.  Surprise, surprise, there was no difference in pounds lost.  Marilyn Holmes, a registered...

How frustrating to be on a diet and the scale doesn’t move.    On X a man was lamenting how he had been on a very restrictive diet for a week and the scale hadn't changed.    Many people give up at this point and go off the diet.    But are positive things happening to your body even though the scale hasn’t budged? Beyond the Scale  lists 6 ways you can know your diet is working even if the scale hasn’t moved.  Your diet and new exercise habits are working even if the scale doesn’t show it.  Better Health Markers Even though the scale hasn’t changed, your blood pressure may be lower, your lipid levels like cholesterol may be lower, and blood sugar levels may be lower.  More Energy Better eating and more exercise can lead to increased energy levels.  And exercising burns up calories and leads to higher energy levels. Improved Digestion Eating better, including eating more fruits, vegetables and whole grains adds fiber to on...

Every time you turn on the TV, there are ads for all kinds of foods and supplements.   Not everyone provides reliable information based on scientific facts. If your goal is to eat healthier in 2025, what are some easy tips to start with?      1.        Start a heart-healthy diet plan. Want a heart-healthy diet that is good for your heart and helps lower blood pressure?   Then look at the DASH diet.   It stands for D ietary A pproaches to S top H ypertension.   Much like the Mediterranean Diet, the DASH diet focuses on fruits, vegetables, whole grains, dairy (real dairy), poultry, fish, and beans.   (For more information see:   Best Diets for Healthy Eating in 2024 .) 2.         No need to skip the seed oils . I just finished reading Good Energy by Casey Means, MD.   She provides a lot of good advice except perhaps for her recommendation to avoid seed oils.   As the Ne...

Who doesn’t love a peanut butter and jelly sandwich?   What is the number one sandwich consumed at lunch in the U.S.?   You guessed it, the simple peanut butter and jelly sandwich.   So simple to make and it can be a pretty healthy addition to your diet.   But many people are buying a ready-made PB&J and not bothering to make their own PB&J sandwiches.   Years ago, a student noted they ate an “Uncrustable” for lunch.   I had no idea what this was so I looked it up.   I was really surprised that she was buying a ready-made peanut butter and jelly sandwich.   Even more surprising, this week I read that Smucker’s Uncrustables are now nearly a $1 billion a year business.   So popular that Smucker’s is building their third Uncrustable factory.   What are Uncrustables? Smucker’s notes Uncrustables are frozen sandwiches, prep-less, crustless and a day-saver.   These include not just the traditional “sandwiches” made from pean...

Who doesn’t love some sweets, some desserts?   Everyone knows candy, cookies, pies, cakes, and other desserts have sugar.    But you may not be aware of the amount of added sugar in everyday foods.   What are some food sources of hidden sugar that may surprise you?   What is the difference between the natural sugar in foods and added sugar?   It is the added sugar in foods that can lead to a number of health problems including obesity, heart disease, diabetes, dental disease and even liver disease.      What foods have natural sugar? When health professionals recommend cutting back on “sugar”, they usually aren’t talking about the natural sugar in foods.   Did you know cow’s milk has some natural sugar called “lactose”?   It is not very sweet so milk doesn’t taste very sweet unless it is chocolate milk and sugar has been added.   Fruit contains a natural sugar called “fructose”.   So why don’t you get a sugar high whe...