Chapter 5 Food in Its Original Form

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Chapter 5Food in Its Original Form
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• One has to question the wisdom of trying to
  improve what we dont understand.

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Popcorn is Amazing

• The white stuff is the starch
• The little flecks of shell is the fiber
• Its 100 whole grain. Its all there.

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• All grains start out as whole grain.
• They contain three parts
• the starchy inside
• the seed or germ
• and the outer shell or bran

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• Refined grains have the germ and bran removed,
  leaving just the starch (ei. Wonder White Bread)

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• 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

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Hayden Flour Mill, Tempe AZ
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• 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

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• Whole grains should be eaten at most meals. They
  are at the base of the healthy eating pyramid

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• Only 13 of Americans eat at least 1 serving of
  whole grains per day
• Only 5 of foods containing wheat contain whole
  wheat
• Its okay to eat some refined grains and
  starches, just eat them with other whole foods.

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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

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Cardiovascular disease and cereal fiber
consumption
2 slices of whole wheat bread have 4-6 grams
Risk of Cardiovascular Disease
JAMA. 20032891659-1666
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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

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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

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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.

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• 2 or more servings of whole grains per day
  reduces blood insulin
• 2 or more servings per day reduces diabetes risk
  by 30

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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 youre dead?

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• Individuals who have diets composed mostly of
  white flour and refined starches are at a
  significant health disadvantage

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Whats going on here?

• Why are whole grains so special?

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• 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

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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

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• 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

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• Phytochemicals are known to be associated with
  the prevention and treatment of cancer, diabetes,
  cardiovascular disease, and hypertension

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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.

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• 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, natures health
  promoting helpers.

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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

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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)

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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)

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• 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
  wheatDont be fooled

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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.
• Its okay to eat some refined flour and starches,
  but whole grains should make up most of the
  breads and cereals you eat every day.

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• 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.