Whole Grains

Below you will find an article on Whole Grain vs White Refined. If you have read my articles before, you know how I feel about white's - white flour, white sugar, white rice, white potatoes. They all raise the blood sugar levels in your body and will cause you to gain weight, in addition to all the other issues they cause. Please read my friend, Kim Watson's article on this topic.

It really does matter. Care for yourself. And your body will respond positively to you.

Blessings, Lynn

May 17, 2011


White vs Whole Wheat – It Matters

Eating whole wheat bread and whole grain cereals was one of the first things I remember hearing about, back in the early 1970s when the health food mindset emerged into mainstream consciousness. Pretty much everyone now is aware that they should be choosing whole grains over processed. Do you remember why?

As the saying goes, the whiter the bread, the sooner you’re dead… A frequently referenced study in the UK journal Lancet showed that dogs fed exclusively on white bread died of malnutrition within two months. Dogs similarly fed only bread made with stone-ground, whole-wheat flour lived indefinitely in good health. White flour has been treated with chemical bleach. Think Clorox. This leaves a toxic residue you don’t want in your system. There is a long list of chemicals routinely added to breads in the grocery store to extend shelf life. And a longer list of essential nutrients are removed with the bran and germ, and destroyed through bleaching and high heat of the milling process. Then, a very few are added back so that the breads can then be called ‘enriched’! For heaven’s sake, don’t believe that one .

Avoid chronic disease
Over the years, many studies have found that both humans and animals thrive on whole grains and become sick on a diet of refined grains. A Minnesota study identified the components in whole grains that protect against chronic disease. These include compounds like fiber and starch that improve the gut environment, trace minerals that act as antioxidants, phytosterols that support the hormonal system, and agents that bind carcinogens and modulate blood sugar affects.

Keep your bowels regular and healthy
No one likes to talk about it, but being constipated is very uncomfortable. You can improve the health and regularity of your bowels by sticking to whole grains, along with eating fresh fruits and vegetables. The fiber in the grains act like a broom, keeping your gut clean. As an experiment, try eating only whole grains and lots of fresh fruits and vegetables for a week, and stay away from processed foods. Say goodbye to laxatives! Studies also show that eating a whole grain diet can cause the symptoms of diverticulosis to disappear.

Reduce risk of heart disease
A number of studies have shown a reduced incidence of heart disease in women who eat whole grains, as well as better waist-to-hip ratios and lower cholesterol levels.

Normalize blood sugar levels
Since people with diabetes who replace refined foods with whole grain high fiber foods can greatly improve their blood sugar levels and even get off of their insulin, it makes sense that the rest of us can simply keep ourselves on track by doing the same. Why ask for trouble?

Eating whole grains

Pick brown rice every time for stir fries, casseroles, and pilafs. It takes longer to cook but tastes richer and nuttier.
Experiment with quinoa and barley too. Recipes ideas? Click here, and here.
Switch to whole grain pasta today. If you want to ease into it, chose thin spaghetti or angel hair spaghetti to start. But the rigatoni, linguine, penne and bow ties are all great.
Choose whole wheat bread every time. And if you can find fresh baked from a real bakery using their own fresh ingredients, all the better.
Look for whole grain crackers. I love Ak-mak, Ryvita and Wasa crackers topped with avocado and tomato, or cheese or peanut butter for a snack.
Insist on whole grain breakfast cereals. Kashi is a great brand. In our house we routinely have homemade granola and brown rice in our breakfast bowls. Use regular oatmeal, not the quick oats.
Use whole wheat bread crumbs when you cook. I save the ends of my bread loaves and freeze them for this purpose.
Some people seem to believe it is a big sacrifice to eat whole grains. I’m never sure why. The fact is that the fresh whole grain bread tastes better, whole grain pasta and rice satisfy longer, and the cereals are REAL food that will get you through until lunch time (not sugary pseudo-food). When I started eating a whole grain-based diet free of processed foods, I found I could eat more, feel less hungry and stay slim. No downside! What are you waiting for?

by Kim Watson