Transcript The Vowels

Chapter 5
Food in Its Original Form
One has to question the wisdom of
trying to improve what we don’t
understand.
Popcorn is Amazing
The white stuff is the starch
 The little flecks of shell is the fiber
 It’s 100% whole grain. It’s all there.

All grains start out as whole grain.
 They contain three parts:

» the starchy inside
» the seed or germ
» and the outer shell or bran

Refined grains have the germ and
bran removed, leaving just the
starch (ei. Wonder White Bread)


For every 100 pounds of whole wheat
that gets refined, after the germ and
bran have been removed only 72
pounds of flour is left. The rest is fed to
cattle.
Add malted barley, bleaching agents,
and some additives and you have the
All-American White Flour
Hayden Flour Mill, Tempe AZ



In the past 20 years, research has
shown that a diet based on refined
grains is not ideal.
Eating whole grains provides a level of
disease protection that is no longer
available once the grain has been
refined.
Food in its original form is generally
better

Whole grains should be eaten at
most meals. They are at the base
of the healthy eating pyramid
Only 13% of Americans eat at least
1 serving of whole grains per day
 Only 5% of foods containing wheat
contain whole wheat
 It’s okay to eat some refined grains
and starches, just eat them with
other whole foods.

Whole Grains and Heart
Disease
10 studies completed
 All but one showed that the more
dietary fiber people ate, the lower
their risk of heart disease
 For every 10 grams of fiber you
average per day, risk of heart
attach goes down 14%, risk of heart
disease death goes down 27%

Risk of Cardiovascular Disease
Cardiovascular disease and cereal
fiber consumption
1
1
0.96
2 slices of whole wheat
bread have 4-6 grams
0.95
0.9
0.85
0.83
0.82
0.79
0.8
0.75
0.7
<1.7gr/day
1.7-3.3
3.4-4.7
4.8-6.3
>6.3
JAMA. 2003;289:1659-1666
10 grams of Whole Grain=
four slices of whole wheat bread
 A cup of whole grain cereal

One study showed that if you eat
whole-grain breakfast cereals risk
of heart disease drops 35%
Cancer
45 studies have been completed on
whole grains and cancer
 Only 3 of the 45 failed to show a
protective effect for cancer of the
breast, ovary, colon, rectum,
pancreas, stomach, and others

Diabetes

Which is digested faster: whole
grain wheat, or refined white flour?
Refined white flour reaches the
bloodstream quickly and causes a
dramatic increase in insulin. This
increases diabetes risk.

2 or more servings of whole grains
per day reduces blood insulin

2 or more servings per day reduces
diabetes risk by 30%
Stroke and Death

2 or more servings of whole grains per
day reduced stroke risk by 36%

2 or more servings of whole grains per
day reduced death rate by 17%
Maybe the saying is true that
“The whiter the bread, the sooner you’re dead?”

Individuals who have diets composed
mostly of white flour and refined
starches are at a significant health
disadvantage
What’s going on here?

Why are whole grains so special?


Whole grains are plants.
Plants have developed adaptations
(phytochemicals) to help them survive
attacks from:
» Fungus, bacteria, virus, molds, ultraviolet light,
and free radicals


Phytochemicals (fight-o-chemicals) help stop
these attackers
When you eat the plants you eat the
phytochemicals and you too get protection
Phytochemicals
Are specialized chemicals
produced by plants to help plants
avoid disease and death
 There are over 100,000 different
phytochemicals
 Scientists have only identified 5,000


Refined grains no longer contain the
phytochemicals because most of them
are located in the bran (outer layer)
and in the germ… the part of the plant
that has been removed

Phytochemicals are known to be
associated with the prevention and
treatment of cancer, diabetes,
cardiovascular disease, and
hypertension
Why should you eat whole
grains?

They absorb water and make the stool softer. A
soft stool makes everything pass through the
digestive system a lot easier. A hard stool is
part of the cause of constipation.

They change the acidity in the colon, which
prompts the body to produce immune fighting
cells. This helps you avoid infections.

They alter the amount of insulin our bodies
produce. This means the energy in whole
grain foods enters the blood stream more
slowly which helps keep blood sugar from
having wide fluctuations. (More on this in the
discussion of the glycemic index in chapter 7)

They contain phytochemicals, nature’s health
promoting helpers.
How much whole grains
should you eat?

Half of your bread/cereal servings
every day should be whole grain
most adults eat 6 servings…

“3 are key” get at least 3 servings
of whole grains per day and even
more is better
Get “Real” Whole
Wheat Bread
INGREDIENTS
ENRICHED FLOUR (FLOUR, BARLEY MALT, NIACIN,
IRON, THIAMINE MONONITRATE, RIBOFLAVIN),
WATER, WHOLE WHEAT FLOUR, CORN SYRUP,
CONTAINS 2% OR LESS OF: YEAST, SOYBEAN OIL,
WHEAT GLUTEN, SALT, DOUGH CONDITIONERS
(MONO AND DIGLYCERIDES, CALCIUM AND
SODIUM TEAROYL-2-LACTYLATE, CORN FLOUR,
SOYA FLOUR, POTASSIUM BROMATE, ENZYMES),
CALCIUM PROPIONATE (A PRESERVATIVE), YEAST
NUTRIENTS (AMMONIUM SULFATE, CALCIUM
SULFATE), CARAMEL COLOR, POTASSIUM
SORBATE (A PRESERVATIVE)
This is FAKE whole wheat
bread
INGREDIENTS
ENRICHED FLOUR (FLOUR, BARLEY MALT, NIACIN,
IRON, THIAMINE MONONITRATE, RIBOFLAVIN),
WATER, WHOLE WHEAT FLOUR, CORN SYRUP,
CONTAINS 2% OR LESS OF: YEAST, SOYBEAN OIL,
WHEAT GLUTEN, SALT, DOUGH CONDITIONERS
(MONO AND DIGLYCERIDES, CALCIUM AND
SODIUM TEAROYL-2-LACTYLATE, CORN FLOUR,
SOYA FLOUR, POTASSIUM BROMATE, ENZYMES),
CALCIUM PROPIONATE (A PRESERVATIVE), YEAST
NUTRIENTS (AMMONIUM SULFATE, CALCIUM
SULFATE), CARAMEL COLOR, POTASSIUM
SORBATE (A PRESERVATIVE)

This bread ingredient list shows
that it is made of refined wheat flour
and the carmel coloring is added to
make it look darker, like whole
wheat…Don’t be fooled
Points to Remember


Once a whole grain is refined, it no longer
contains all of the fiber and phytochemicals
it used to have, and it no longer provides
your body with the same level of disease
prevention.
It’s okay to eat some refined flour and
starches, but whole grains should make up
most of the breads and cereals you eat
every day.


The fiber and phytochemicals found in
whole foods appear to be able to
reduce the risk of many chronic
diseases.
At least half of the breads and cereals
you eat every day should be whole
grain.