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Division of Public Relations and Marketing Communications
Nova Southeastern University
3301 College Avenue
Fort Lauderdale, Florida 33314-7796

(954) 262-5353
(800) 541-6682 x25353
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#NSUFindYourStrong: You are What You Eat


What you put on your plate matters, beyond how many calories it sums up to.

For example, eating excessive amounts of processed grains, such as white rice, white potatoes, or white flour pasta, is associated with an increased risk for type 2 diabetes. This risk becomes even more pronounced when these grains are paired with animal proteins. Studies have shown that when processed grains are eaten with meat, like a plate of spaghetti with meatballs, the production of insulin to process the food is almost doubled. Over time, a maintained excess of insulin can develop into type 2 diabetes.

However, starchy foods like grains and potatoes are a great source of energy, fiber, and B vitamins. Wholegrain varieties, such as brown rice, are healthier than their processed counterparts, even though wholegrain foods typically have more calories. This is because wholegrain foods retain more of their nutrients, while processed grains lose those nutrients during the milling process. Wholegrains are also associated with a lowered risk for type 2 diabetes, so if you simply can’t part with your spaghetti and meatballs, consider swapping out your noodles with a wholegrain pasta.

Animal proteins, while they do contribute to insulin production when eaten in excess, are also excellent sources of various nutrients. Animal proteins are nutritionally complete, as they contain all the essential amino acids that humans cannot produce within their own bodies. Red meats, including beef and pork, are also a good source of iron and B12 which both contribute to healthy hemoglobin in your blood. More generally, protein is important in building muscle and bone mass.

To sum this up, foods that are sources of essential nutrients can be dangerous when consumed in excess. The best way to avoid that excess, is to keep variety in your diet. #NSURecWell #NSUFindYourStrong

For more information, visit our website at to see all NSU RecWell has to offer. Follow us on Instagram @NSU_Rec_Well for LIVE programming, contests, updates and more.