It’s probably rare for any of us MyFitnessPal folks to go a day without glancing at at least one Nutrition Facts Label. For the past 20 plus years, these labels have given us nutritional insight into the foods we’ve been eating–but aside from the addition of trans fats back in 2006, these nutrition labels have remained essentially unchanged since they were introduced back in 1993.

Not surprisingly, the American diet has changed a lot in those 20 years. The U.S. Dietary Guidelines have been updated not once, not twice, but four times, and there have been some pretty major advances in nutrition research, the food industry and understanding consumer behaviors around food choices. We undoubtedly look at nutrition today much differently than we did 20 years ago which is why the U.S. Food and Drug Administration (FDA) has proposed to bring the Nutrition Facts label up-to-date.

Yesterday at the White House, Michelle Obama unveiled the FDA’s proposed changes to the new label which aims to make it easier for us to identify unhealthy packaged foods and better understand how certain foods contribute to our daily nutrition goals.

Highlights include:

1. The addition of “Added Sugars”. We’ve been told for years that we consume too much added sugar but the current nutrition label offers consumers no information about just how much has been added versus how much foods contain naturally. In order to help us track just how much added sugar we’re eating, the FDA has proposed to include “Added Sugars” beneath “Sugar” on the updated nutrition label.

2. More realistic serving sizes. By law, serving sizes are to be based on what people actually eat not how much they should be consuming, but the current nutrition labels still reflect the smaller portion sizes of 20 years ago. Under the proposed update, serving sizes would aim to be more realistic to what you or I would consume in one sitting. For example, a 20-ounce soda would be 1 serving rather than 2 1/2.

3. Addition of a “Per Package” column. The proposed label change would also introduce a “dual column” to the Nutrition Facts label, indicating both “per serving” and “per package” nutrition information–for those larger packages that could be consumed in one, or multiple sittings.

4. The addition of Vitamin D and Potassium. Most Americans don’t get enough of either of these nutrients that play an important roles in bone health, blood pressure and decreasing risk of chronic disease. Vitamin D and Potassium content would join Iron and Calcium on the new label. In turn, listing Vitamin C and Vitamin A content would become voluntary.

5. “Calories from Fat” would be cut. The proposed label would still show “Total Fat,” “Saturated Fat,” and “Trans Fat,” but “Calories from Fat” would be removed since research has largely shown the types of fat have more of an impact on our health.

6. An easier-to-read label. Calories and serving sizes would be more prominent in larger and bolder type. Additionally, the %DV (percent daily value) column would be moved to the left so those nutrients could more immediately be put into context of how they fit into your nutrition goals.

Today in food holidays, February 26th is National Pistachio Day. How about a quick round of pistachio trivia?

True or False: Pistachio nuts can self-ignite. As in, light themselves on fire.

Sounds pretty ridiculous, doesn’t it?

We thought so too but it turns out this fun fact is actually true!

Before you go running to your kitchen cabinet with a fire extinguisher in hand, relax. This is really only a concern when shipping pistachios in large batches—-like in cargo ships and tractor trailers.

Basically, pistachios are the bomb. Not just literally, but nutritionally as well. In honor of National Pistachio Day, here are 5 nutritional benefits these little green nuts have to offer:

1. As far as healthy nuts go, pistachios rank high. They’re among the lowest in fat and calories and tend to be higher in protein and potassium, when compared with other nut varieties. A one-ounce serving (about 49 pistachios) has 6 grams of protein, 3 grams of fiber and as much potassium as half of a large banana.

2. Pistachios pack antioxidant power. Per 100 grams, they actually have more antioxidants than blueberries, blackberries, garlic and pomegranate juice.

3. They’re good for your eyes. Pistachios have more lutein than any other nut– a compound that’s a big player in maintaining eye health.

4. Pistachios are a good source of heart healthy fats. Almost 90% of the fat in a serving of of pistachios is unsaturated, 55% coming from monounsaturated fats and 32% from polyunsaturated fats.

5. Their phytosterols can positively impact cholesterol. During digestion, a pistachio’s plant compounds actually compete with dietary cholesterol for absorption, which may benefit our cardiovascular health and lower LDL cholesterol. Some research even suggests that pistachios may even elevate healthy HDL cholesterol levels when eaten as part of a diet low in saturated fat—something other nuts might not be able to do.

Does this post have you craving a handful of nuts? Great! Here are a few tips for making pistachios a sensible snack:

• If your doctor has you on a low sodium diet, go for the unsalted variety.
• One serving is 49 nuts so be sure to count them out. They’re so good it’s easy to get carried away.
• Sure it might take a bit more work to get to them, but a pile of pistachios still in their shells will last longer.
• Pistachios are a form of tree nut–just something to keep in mind if you have nut sensitivities or food allergies.

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You’ve probably heard of insulin, blood glucose, finger pricks and carb counting. For the diabetic, they’re a part of daily life–but most of us have little understanding as to just how these things play a role in diabetes, or just why this disease can be so deadly.

I say this because diabetes is a complicated group of diseases. I knew very little about diabetes before I began studying to become a Registered Dietitian. At one point I even remember thinking to myself, “High blood sugar doesn’t sound so dangerous.” 

Boy, was I wrong.

It’s one thing to understand what causes diabetes and why it’s so deadly, but having to manage diabetes gets even more complex. Once I began speaking with patients in the hospital during my clinical training, I saw just how daunting controlling blood sugar could be. Frequent finger pricks, dosing insulin, remembering to take medications, choosing the right carbohydrates and diligently counting them at each meal isn’t easy–but it’s essential. 

With the prevalence of diabetes today, it’s likely you–or someone you know–lives with this disease. Today, diabetes affects 347 million people worldwide, and back in 2007 it was the 7th leading cause of death in the United States. Given the current global obesity epidemic, diabetes has likely only become more deadly since then.

A little knowledge goes a long way, so for World Diabetes Day, here are 25 things you should know about diabetes:

INSULIN, GLUCOSE and BLOOD SUGAR

1. Glucose, a form of sugar, is a main source of energy for muscle cells and other tissues. 

2. After a meal, carbohydrates are broken down into simple sugars. These sugars are absorbed in the gut and enter into the bloodstream.

3. Certain carbohydrates, like sweets, sodas, white rice and white pasta, are digested and absorbed faster than complex carbohydrates that contain fiber. 

4. As blood sugar increases after a meal, the pancreas produces and releases insulin into the bloodstream. Insulin is a hormone that signals cells to take up sugar in your blood. The greater the amount of sugar in the blood stream, the more insulin the pancreas will produce to compensate.

5. Between meals, blood sugar levels return to normal and production of insulin from your pancreas decreases significantly.

WHAT HAPPENS IN DIABETES

6. In diabetes, blood sugar increases after a meal and remains high due to a lack of insulin, or a problem with insulin signaling. The three classic diagnoses of this disease are Type 1, Type 2 and Gestational Diabetes.

7. Type 1 Diabetes occurs when an immune response causes damage to the pancreas and insulin can not be produced. Type 1 Diabetics must take insulin daily.

8. Type 2 Diabetes occurs when tissues in the body become resistant to insulin. Type 2 Diabetes is the most common type, making up about 95% of cases, and is associated with being overweight, poor diet and physical inactivity. The exact cause isn’t known but having excess body fat appears to have something to do with it. To compensate for insulin resistance, the pancreas produces more and more insulin, but over time the pancreas may lose the ability to produce it altogether. If this happens, Type 2 Diabetics must take insulin daily.

9. Gestational diabetes, or diabetes during pregnancy, can occur due to the physiological changes that occur during pregnancy. Gestational diabetes commonly goes away after pregnancy but women with gestational diabetes are at greater risk for developing Type 2 Diabetes later in life.

10. Risk factors for diabetes include: being overweight or obese; having a family history of diabetes; being of African American, American Indian, Asian American, Pacific Islander or Hispanic/Latino heritage; having a prior history of gestational diabetes; having high blood pressure, high cholesterol and/or being physically inactive.

THE DANGERS

11. If blood sugar is not controlled over time, high amounts of sugar in the blood will damage tiny blood vessels and nerves. The effects of chronic high blood sugar cause widespread damage in the body.

12. Eyes. High levels of sugar in the blood causes damage to the small blood vessels within the retina leading to worsening vision and possibly blindness. In fact, diabetes is the leading cause of new cases of blindness among adults 20–74 years old.

13. Kidneys. High blood sugar damages tiny blood vessels in the kidneys, which decreases this organ’s ability to filter blood. High blood pressure, which is common in diabetes, only increases kidney damage. If kidney function decline is severe, blood must to be filtered by a machine – a process called dialysis. Dialysis is costly, time-consuming, and exhausting for those with kidney disease. One dialysis session takes 4 hours and must be done 3 times per week.

14. Nerves. High blood sugar can lead to nervous system damage leading to impaired sensation in the hands or feet, slowed digestion and other nerve problems. Ulcers may form on the hands or feet and, if left untreated, can lead to amputation. More than 50% of all lower-limb amputations occur in people who have diabetes.

15. Brain & Heart. Diabetics are at greater risk for stroke, dental, and heart disease. Approximately 20% of diabetics will die of stroke, making it a leading cause of death in this population. Adults with diabetes have heart disease death rates about 2 to 4 times higher than adults who don’t have diabetes.

MANAGING DIABETES

16. Diabetics can safely enjoy carbohydrates and control their blood sugar. Each diabetic’s needs are different, but spikes in blood sugar may be controlled through a combination of medications, insulin injections and/or healthy lifestyle changes–like eating a balanced diet, being mindful of carbohydrate intake and exercising regularly. Because it is a protein, insulin can not be taken orally. If taken by mouth, it would be broken down during digestion. This is why insulin must be administered by injection.

17.  Diabetics monitor their blood sugar by taking a small sample of blood using a fingerprick test.  Doctors can measure longer-term blood sugar control by looking at A1C, a measure of the amount of sugar on certain proteins in the blood.

18. Improved control of blood sugar has been shown to benefit those with Type 1 and Type 2 Diabetes. In general, one percentage point drop in A1C blood test results (for example, going from 8.0% to 7.0%) can reduce the risk of eye, kidney, and nerve diseases by 40%.

19. When it comes to Type 2 Diabetes, lifestyle changes to lose weight (think healthy eating and regular exercise) are more effective in preventing or delaying diabetes than medications. Not surprisingly, making small, healthy lifestyle changes are less costly, too.  

20. Type 2 Diabetes may be reversible. Weight loss, regular exercise and adopting healthy eating habits have allowed many Type 2 Diabetics to get off medications completely.

LAST, BUT CERTAINLY NOT LEAST

21. At one time, Type 2 Diabetes was called Adult Onset Diabetes. This changed because, unfortunately, more and more cases are surfacing in children. In some countries, Type 2 Diabetes accounts for almost half of newly diagnosed cases in children and adolescents. Poor diet, lack of physical activity and childhood obesity are thought to be major contributors.

22. People with diabetes are twice as likely to have depression. This can complicate diabetes management, which requires a high level of self-care. In addition, depression is associated with a 60 percent increased risk of developing type 2 diabetes.

23. Diabetes is known as the “silent killer” because many people with Type 2 Diabetes are unaware they have it. Unless very high, the effects of elevated blood sugar may go unnoticed.

24. People diagnosed with prediabetes, higher than normal blood sugar but not high enough to be called diabetes, are much more likely to develop Type 2 Diabetes. Progression to diabetes may be avoided through weight loss and increased physical activity, and blood sugar levels may normalize.

25. Losing weight—even as little as 5 to 10 percent of your starting weight—can prevent or delay Type 2 Diabetes or even reverse prediabetes. For a 200 pound person, this is just 10-20 pounds!

I hope you’ve learned something about diabetes today! Feel free to share this post with someone you know who might be able to benefit from these facts. Who knows, you may be able to help them prevent diabetes, or even save their life.

Up next I’ll be sharing some tips for using MyFitnessPal to better manage diabetes. If you have any tips or tricks for using MyFitnessPal to manage diabetes, leave them in the comments below or on Facebook. I’ll be sure to check back and incorporate some of them into the next article!