Other boys were given steel-cut oatmeal, comprising whole oats that have been sliced but not steamed. Although both meals had the same calorie and fiber content, the instant oats triggered much larger blood sugar spikes a reflection of how quickly they were absorbed and caused the boys to consume 53 percent more calories at lunch than the boys who ate the steel-cut oats.
A third group of boys were given identically caloric breakfasts of vegetable omelets and fruit and ate 81 percent fewer calories at lunchtime than did the instant oat eaters. Whole-grain foods can also contain unhealthy additives. They were also more expensive. Part of the confusion stems from the U. But the goal is for Americans to replace half of their refined grains with whole grains, not to eat whole grains in addition to the refined ones they have been eating, Slavin explains.
Another reason whole grains may seem more healthful than they really are: people who eat lots of them tend to make smarter lifestyle choices in general. A study pdf reported that the quartile of people who eat the most whole grains are less than half as likely to smoke and 25 percent more likely to regularly exercise as the quartile of people who eat the least whole grains.
People should consider cooking with intact whole grains, too, such as whole-wheat berries or spelt. And when in doubt, consumers should always trust their nutritional instincts. Deep down, most people already know that.
It allows shelf stable foods to be manufactured many months in advance of distribution, often thousands of miles from the end user. It eliminates the richest source of nutrients including proteins, vitamins, lipids, and minerals found in the bran, germ, shorts fine bran particles, germ and a small portion of floury endosperm particles , and red dog mill streams the middle grade into which flour and meal are classified and which are the richest in proteins, vitamins, lipids, and minerals.
Manufacturers replace natural nutrients with just a few manmade replicas, all of which are without their whole food complex. According to the Weston A. The Green Revolution of the mid s saw the development of a system that gave high yielding varieties of grains. Irradiation Wheat was the one of the first foods approved by the Food and Drug Administration for irradiation as a way to control insects.
In , the consequences were as yet unknown. Irradiated food lowers immune resistance, decreases fertility, damages the kidneys, depresses growth rates, and reduces vitamins A, B complex, C, E and K. Chemicals, for the betterment of our food supply For every synthetic chemical insecticide used in farming practices today, there is at least one species of insect that has developed a resistance to it.
They can cause severe hormonal imbalance, particularly in pre-pubescent teens, causing them to reach puberty at much earlier ages. Cyocel acts as an endocrine disruptor in humans. Malathion interferes with the normal function of the nervous system. Pyrethrins are neurotoxic in humans Cy-fluthrin is highly toxic to marine and fresh water organisms, is a skin and eye irritant, and causes kidney damage and low growth rates in humans In the standard threshold test, one live insect per quart of sample calls for fumigation.
Methyl bromide is highly toxic. Phosphine is acutely toxic and can cause respiratory, speech and motor disturbances, and spontaneous fractures. It induces damage to genetic material in vitro. The myth of gluten-free Spelt, kamut and other related ancient grains contain gluten, but some people who claim to be gluten sensitive can eat them without having digestive problems. Modern grains and modern disease Increasing numbers of scientists and medical professionals are beginning to make the connection between modern wheat and chronic digestive and inflammatory illnesses.
Inflammation in response to injury is good, but a low continuous burn from constant triggers can be deadly. Phytates, gluten and lectins — three poisons we can live without Phytates — Phytates, also found in lesser quantities in nuts and seeds, are not inherently damaging, but they do bind to dietary minerals and prevent their absorption.
All seeds of the grass family are high in lectins which cause agglutination. What agglutinin is capable of doing to us is this: It stimulates the synthesis of chemical messengers that are responsible for inflammation in response to some injury or invasion.
It inhibits nerve growth factor which keeps neurons alive and thriving 9 , and sticks to the protective covering of nerves the myelin sheath New research is showing that it may disrupt endocrine function and interfere with other genetic expression.
Anti-gliadins are antibodies secreted when the body sees gliadin, a constituent of gluten, as an intruder. Having the antibody in your stools means that your body is actively fighting an intruder and that you already have low level inflammation. Gluten triggers the over-abundance of zonulin, a protein which is responsible for the permeability of tight junctions between cells of the wall of the digestive tract.
Too much zonulin production disrupts intestinal barrier function Aggliglutin binds to the outer coating of human cells, can cross the blood-brain barrier allowing bacteria to enter cells 14 What are some healthy alternatives? However, in industrialized nations, with a plentiful and diverse food supply, as well as food fortification, mineral malabsorption from phytates is much less of a problem. There are some illnesses—like celiac disease—that call for the elimination of specific foods.
Similarly, a meta analysis in the European Journal of Epidemiology combining results from 16 observational studies found an inverse relationship between whole grain intake and risk of diabetes—increased whole grain intake correlated to decreased risk of diabetes. But what exactly is it about whole grains that helps prevent chronic diseases like cardiovascular disease and diabetes? Research suggests that the increased soluble fiber content of whole grains may help lower blood lipids by preventing cholesterol reabsorption in the gut, and may promote good gut health by providing prebiotics, a type of fiber that feeds healthy gut bacteria.
And, in some studies, participants on diets rich in whole grains have shown better results in insulin sensitivity , blood pressure , and blood cholesterol compared with those who ate diets higher in refined grains. Whole grains also naturally contain several B vitamins and minerals , which are removed in refined carbohydrates although in most refined flour products in the U.
Overall, the presence of lectins and phytates in whole grains are not a problem in a balanced diet one with sufficient calories and micronutrients when foods are properly prepared. She writes about nutrition at thenutritionwonk. She currently an employee of Conagra Brands, maker of consumer food products including several whole grain foods.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. It is important to make a distinction between whole and refined grains.
A whole grain consists of 3 main parts 2 , 3 : Bran: The hard outer layer of the grain. It contains fiber, minerals and antioxidants. Germ: The nutrient-rich core that contains carbs, fats, proteins , vitamins, minerals, antioxidants and various phytonutrients. The germ is the embryo of the plant, the part that gives rise to a new plant. Endosperm: The biggest part of the grain, contains mostly carbs in the form of starch and protein.
Some grains like oats are usually eaten whole, whereas others are generally eaten refined. Bottom Line: A whole grain contains the bran and germ of the grain, which provide fiber and all sorts of important nutrients. Bottom Line: Refined grains are nutrient poor, but some whole grains like oats and wheat are loaded with many important nutrients. Refined Grains Are Extremely Unhealthy.
Refined grains are like whole grains, except all of the good stuff has been removed. From a nutrition standpoint, there is nothing positive about refined grains. Bottom line: Refined grains are high in carbs that get digested and absorbed very quickly, leading to rapid spikes in blood sugar and subsequent hunger and cravings. Whole foods are always preferable to processed foods. Grains are no exception. Obesity: Those who eat more whole grains have a lower risk of becoming obese, and tend to have less belly fat 18 , 19 , 20 , Type 2 diabetes: People who eat more whole grains have a lower risk of becoming diabetic 22 , 23 , Many other studies have found similar results 29 , 30 , Bottom Line: Numerous studies show that people who eat the most whole grains have a lower risk of obesity, heart disease, diabetes, colon cancer, and tend to live longer.
Gluten is a protein found in grains like wheat, spelt, rye and barley. This is a seriously heavy disease burden attributed to one food wheat alone. Bottom Line: Gluten, a protein found in several grains especially wheat , can cause problems for people who are sensitive to it. Grains are very high in carbohydrates. Bottom Line: Grains are high in carbohydrates, so they are unsuitable for people who are on a low-carb diet. Bottom Line: Like other plant foods, grains tend to contain antinutrients like phytic acid, lectins, and others.
This includes low-carb diets and the paleo diet. Take Home Message. As with most things in nutrition, all of this depends entirely on the individual.
At the end of the day, grains are good for some, but not others. Read this next. What Is Quinoa? One of The World's Healthiest Foods. Is a Grain-Free Diet Healthy? Everything You Need to Know. Freshly: A Dietitian's Honest Comparison. Salt: Is It Healthy or Unhealthy?
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