Whole grains

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This means legumes (beans, peas, and lentils), vegetables, fruits, and whole grains. Meals will always cause a temporary rise in blood glucose; what you are looking for is an overall trend downward as your insulin sensitivity gradually improves. See your doctor. A very common reason for rising blood glucose levels is infection. A cold, a urinary tract infection, a foot sore, an ear infection—you name it. They all tend to raise your blood glucose. Sometimes a surprisingly small cut or a cough you're hardly aware of boosts your fasting blood sugar values.

I launched into a discussion of the benefits of vegetables, fruits, beans, and whole grains and the wonderful meals they can become. "That's interesting," he said, "but I think I just need to exercise more. That's my real problem. I used to exercise a lot, but lately, I've been so busy." He brushed aside the whole topic of food. A few minutes later, the flight attendant came by with the meal service. She served him a ham-and-cheese sandwich, a bag of chips, and a soft drink, which he shoveled into his mouth without a word.

The best way to get the right kind and amount of fat in your diet is to skip animal products, fried foods, and oily food products and get your nutrition from vegetables, fruits, beans, and whole grains. Does it really matter whether or not we avoid animal products and added oils? Absolutely. A typical North American or European diet might provide 80 to 100 grams of fat per day, or even more. Switching from beef to chicken and fish, keeping portions modest, and limiting added oils will trim this to about 60 grams.

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health T. Colin Campbell, Ph.D. and Thomas M. Campbell II See book keywords and concepts

The message could not be simpler: eat as many whole fruits, vegetables and whole grains as you can, and you will probably derive all of the benefits noted above as well as many others. I have been making this point about the health value of whole plant-based foods ever since vitamin supplements were introduced on a large scale in the marketplace. And I have watched in dismay how the industry and the media convinced so many Americans that these products represent the same good nutrition as do whole, plant-based foods.

The Encyclopedia of Healing Foods by Michael Murray, N.D. and Joseph Pizzorno, N.D. See book keywords and concepts

Bran from whole grains, such as barley, oat, rice, and wheat bran, can also be eaten. Although oatmeal's fiber content (7 percent) is less than that of oat bran (15 to 26 percent), it has been determined that the polyunsaturated fatty acids contribute as much to the cholesterol-lowering effects of oats as the fiber content. This makes oat bran and oatmeal quite similar in effectiveness. In addition to the fiber components, other \ grain components help to lower cholesterol, Rice bran contains gamma-oryzanol, a compound that only lowers cholesterol.

Best Choices From the People's Pharmacy Joe Graedon, M.S. and Teresa Graedon, Ph.D. See book keywords and concepts

It too is found in fish, whole grains, and sunflower seeds. If you are not confident about your diet, a supplement of 15 to 25 milligrams daily is sensible.670 *** Zinc If you take a multivitamin, it probably contains zinc. Look for an amount of 15 to 25 milligrams per day. (If you take several supplements, add up the zinc in each one.) Downside: Excess zinc can throw off the balance of copper in the body. Stick to less than 50 milligrams daily.

Food Fight Kelly Brownell and Katherine Battle Horgen See book keywords and concepts

We are working with a bread company now to add more whole grains to the breads we are currently using. We use brown rice because we believe that the carbohydrates you eat should come from whole grains. We are striving to be GMO [genetically modified organisms] free?that will be an ongoing process. We serve no beef. Our best-seller is a sloppy joe and it is made with a soy mixture. By the time the next store is open we will have printed nutritional labels to put on every item. We have them now in a book at the restaurant.

Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care Michael T. Murray See book keywords and concepts

Small portions of whole grains, starchy veg- Sample Menus and Meal Plan for the SlimStyles Weight Loss Program Breakfast SlimStyles Meal Replacement Formula with 12 to 16 ounces of water. Follow the meal replacement formula with another 8 to 10 ounces of water to provide ample fluid with which the PGX can bind. Snack Vi cup of a low glycemic fruit (e.g. blueberries, blackberries, apple, strawberries, grapes) with !4 cup of raw nuts or seeds (almonds, pumpkin seeds, walnuts, cashews, sunflower seeds, pecans).

Vegetables, legumes, and whole grains are excellent sources of high-fiber complex carbohydrates. a quick look at sugars Simple sugars are either monosaccharides composed of one sugar molecule or disaccharides composed of two sugar molecules. The principal monosaccharides that occur in foods are glucose and fructose. The major disaccharides are sucrose (white sugar), which is composed of one molecule of glucose and one molecule of fructose; maltose (glucose and glucose); and lactose (glucose and galactose). Glucose is not particularly sweet tasting compared to fructose and sucrose.

Diets rich in whole grains have been shown to be helpful in both prevention and treatment of diabetes, but they must have a low glycemic load (certainly below 20). See Appendix I, pages 328-336, for the specific values. To further improve blood sugar levels, we recommend taking PGX?a special fiber mixture?or natural glucosidase inhibitors (both of these natural products will be discussed in Chapter 9) before a meal containing any complex carbohydrates, to slow down the absorption of the sugars.

When these doctors were divided into two major dietary patterns—one labeled "prudent," as it was characterized by higher consumption of vegetables, fruit, fish, poultry, and whole grains, and the other labeled "Western," as it was characterized by higher consumption of red meat, processed meat, french fries, high-fat dairy products, refined grains, and sweets and desserts. The Western diet alone carried with it a 50 percent increased risk of developing type 2 diabetes. When the Western dietary pattern Diet, Exercise, Lifestyle, and Diabetes Risk Findings from the U.S.

Ferritin (an iron-binding protein) above 200 mcg/L: Eliminate red meat from the diet, avoid iron supplements, and increase consumption of whole grains þLipid peroxides elevated: No specific additional recommendations; be sure to follow the foundation supplement program for type 1 diabetes Diabetic Retinopathy þBilberry extract?60 to 320 mg daily; or grapeseed extract?50 to 300 mg daily Diabetic Neuropathy þGamma-linolenic acid from borage, evening primrose, or blackcurrant oil?80 mg daily þCapsaicin (0.

Special foods for people with high blood pressure include celery, garlic and onions, nuts and seeds or their oils for their essential fatty acid content, cold-water fish (salmon, mackerel, and so on) or fish oil products concentrated for EPA and DHA, green leafy vegetables for their rich source of calcium and magnesium, whole grains and legumes for their fiber, and foods rich in vitamin C such as broccoli and citrus fruits. Celery is a particularly interesting recommendation for high blood pressure.

Medical Herbalism: The Science Principles and Practices Of Herbal Medicine David Hoffman, FNIMH, AHG See book keywords and concepts

Good sources of folic acid include citrus fruits, tomatoes, vegetables, whole grains, beans, and lentils. Foods high in B6 include meat, poultry, fish, fruits, vegetables, and grains. Major sources of B12 are meat, poultry, fish, milk, and other dairy products. Dietary Suggestions to Reduce Cardiovascular Risks Eat more fruits and vegetables. Eat more whole grains. Reduce fat intake to 25% to 30% of the diet. Reduce cholesterol intake to less than 300 mg a day. Reduce consumption of egg yolks to three to five per week.

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health T. Colin Campbell, Ph.D. and Thomas M. Campbell II See book keywords and concepts

In essence, the recommendation to shift our eating habits to more fruits and vegetables and whole grains was a fraud. This was the committee's attempt to demonstrate their ability to be the supreme arbiter of reliable scientific information! Having looked forward to my membership on this new committee, I was shocked to see what was emerging.

Everybody's guide to homeopathic medicines Stephen Cummings and Dana Ullman See book keywords and concepts

The foods richer in fiber content are whole grains and fresh vegetables; most fruits have less. You don't need to eat bran, the indigestible outer layer of grain, or to take any sort of laxative, as long as your diet includes plenty of whole grains and vegetables. It may help to avoid milk and other dairy products. Sometimes these dietary measures fail to relieve constipation. At times, an important factor may be stress of one kind or another, since the nervous system regulates the contraction of the intestinal muscles. Travelers commonly become constipated for this reason.

Feed Your Genes Right: Eat to Turn Off Disease-Causing Genes and Slow Down Aging Jack Challem See book keywords and concepts

In many respects whole grains are healthier than white. However, even the best whole-grain products have been heavily processed and provide mostly carbohydrate calories. This view is virtual heresy in the health food industry, but the fact is that human teeth cannot chew raw grains. In order to be made edible, grains must be ground (processed), which increases their available carbohydrates and reduces their fiber (a carbohydrate blocker). Yet another problem is that many grains, including wheat, rye, and barley, contain gluten, a highly allergenic protein and the cause of celiac disease.

The Leptin Diet: How Fit Is Your Fat? Byron J. Richards See book keywords and concepts

This is also why societies with diets that have a larger percentage of fresh fruit, vegetables, beans, and whole grains, compared to diets of sugar-laden processed junk, have less disease. These food are loaded with nutrients needed for basic cellular health. Since our bodies are especially concerned with survival, the proper functioning of Cortisol is vital to health. Cortisol enables the body to act like a rubber band, stretching itself in response to demands. In good health, when the stress is over, the rubber band returns to normal and the person recovers well.

101 Foods That Could Save Your Life! David W. Grotto, RD, LDN See book keywords and concepts

Exciting stuff! The lead researcher suggested, based on this new evidence, that a doubling of effort should be made by policy-makers, scientists, and clinicians to spread the good news. Considering heart disease is the number one killer of Americans, that sounds like a good idea. My patients want to know what they can do to save their lives now. If I waited until a meta-analysis came by as incentive to "double my efforts" in espousing the benefits of a healthy diet, I suspect many of my patients wouldn't be here today.

The Leptin Diet: How Fit Is Your Fat? Byron J. Richards See book keywords and concepts

There is a reason cultures with diets containing fresh fruit, vegetables, and whole grains have lower cancer rates. If you don't eat these foods then you will run low on isoprenoids. This increases the likelihood that mutant cells which cause cancer can get out of control. Ideally these foods should be organic, since organophosphate pesticides are toxic to living cells and work in the exact opposite direction of the health benefits of these otherwise nutritious foods. Most vegetables qualify as an unlimited food. Eat a variety of colors.

The Long Emergency: Surviving the End of Oil, Climate Change, and Other Converging Catastrophes of the Twenty-First Century James Howard Kunstler See book keywords and concepts

For the hippies the natural order of things included items such as stereo record players, electric guitars, motor vehicles for adventuring around the country, cheap bulk whole grains, and other products of an oil-intensive industrial way of life. The hippie platform, so to speak, with all its mystical incunabula, rested on the platform of "normal" American life, and would have been impossible without it. The Vietnam War certainly intensified the revolt by threatening to send a cosseted generation off to slaughter for reasons abstract at best and absurd at worst.

The Leptin Diet: How Fit Is Your Fat? Byron J. Richards See book keywords and concepts

Fiber is found in whole grains, fruit, nuts, seeds, vegetables, and legumes. Eating a real-food diet provides the fiber you need. You can always supplement fiber to assist in bowel function and proper clearance of waste products from the digestive tract. Don't Be Afraid of Fat Almonds, walnuts, and sesame seeds can offer good nutritional support. These foods, higher in fat along with the protein they provide, need to be considered as part of the total calorie intake of a meal. Eggs take a lot of abuse.

Whole Foods Companion: A Guide For Adventurous Cooks, Curious Shoppers, and lovers of natural foods Dianne Onstad See book keywords and concepts

RANCIDITY AND STORAGE Though they have a long shelf life compared to fruits and vegetables, whole grains are still subject to spoilage. Their natural oils will turn rancid, and they can also fall prey to insect infestation and mold. Grains tightly sealed in closed containers or plastic bags will keep for about three months in a cool, dry place (less in hot or humid weather), and storage in the refrigerator will hold them for at least six months.

Medical Herbalism: The Science Principles and Practices Of Herbal Medicine David Hoffman, FNIMH, AHG See book keywords and concepts

Increase complex carbohydrates to 40% of diet by adding more whole grains, leafy green vegetables, and legumes. These foods are high in fiber and B vitamins and release sugar slowly. Increase potassium-rich foods, including sunflower seeds, dates, figs, peaches, bananas, and tomatoes. These may help prevent water retention. Increase intake of natural diuretics, which include artichokes, asparagus, parsley, and watercress. Researcher David Horrobin advocates the use of gamma linolenic acid (GLA). GLA is found naturally in human milk, evening primrose oil, and a few other plant oils.

Dietary Guidelines for Vaginitis6 • Eat whole grains, such as brown rice, millet, and buckwheat. • Eat nourishing soups, such as miso, chicken, and vegetable broths. • Include steamed vegetables, especially the dark green leafy types. • Avoid red meat. • Eat plenty of lemons and grapefruit, but avoid sweet citrus fruits, such as oranges. • Cranberries and unsweetened cranberry juice are highly recommended. • Avoid alcohol and sweets during the course of a yeast infection.

Smaller amounts are found in cabbage, brussels sprouts, broccoli, asparagus, certain other vegetables, and whole grains. Lactose, the sugar in milk, is found in all milk products, including cheese and ice cream, and processed foods, such as bread, cereal, and salad dressing. Many people have low levels of the enzyme lactase, which is needed to digest lactose. As people age, levels of lactase may decrease. Fructose is naturally present in onions, artichokes, pears, and wheat. It is also used as a sweetener in some soft drinks.

The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss Arthur Agatston, M.D. See book keywords and concepts

You'll find good, whole grains such as tabbouleh and couscous, which take the place of potatoes or rice. And usually, these cuisines rely on spices and condiments rather than sweeteners to make the dishes taste good. And if you do go Italian, try and structure the meal the way they do in Italy—in courses, with a modest serving of al dente pasta topped with a healthy tomato sauce, followed by a main course of meat or fish and fresh vegetables, including either leafy green ones like escarole or spinach or cru-cifers like broccoli, plus a salad dressed in olive oil.

More of our bread was baked at home or in local bakeries, not factories, and was made with whole grains, not flour that had been overly processed and stripped of all fiber. Back then, convenience and speedy preparation weren't the highest ideals food aspired to. We were in less of a rush, and home cooking meant starting with raw ingredients. Rice had more of its fiber intact, and had to be cooked slowly. Potatoes weren't sliced and frozen or powdered and bought in a box. Children's after-school snacks weren't limited to what could be microwaved.

Whole Foods Companion: A Guide For Adventurous Cooks, Curious Shoppers, and lovers of natural foods Dianne Onstad See book keywords and concepts

Culinary Uses The whole grains can be used much like rice, either boiled or ground into meal for bread or porridge. Sorghum flour is gluten-free and so ptoduces flattish bread on its own. Spelt (Triticum aestivum) Also Known As: Dinkel, Farro Linnaeus provided the genus name Triticum, an old Latin name for "cereal." Aestivum means "summer." The English word spelt oiis Germanic origin, possibly meaning "split." General Information Spelt is believed to be among the most ancient of cultivated wheat types.

Low-carb vs. low-fat diet debate distracts from the real weight loss solution Mike Adams, the Health Ranger See article keywords and concepts

All fresh fruits, vegetables, nuts, whole grains, herbs, and fresh meat products are unprocessed foods. These foods are all high in fiber, high in antioxidants, and yet exhibit low caloric density which promotes healthy body weight and reduces the risk of obesity. These foods offer much higher vitamin and mineral content than processed foods, all while avoiding the unhealthy additives, oils and sweeteners found in processed foods. So, as usual, the so-called health authorities in this country are arguing about the wrong thing.

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