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Chapter 5 Food in Its Original Form

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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. ... – PowerPoint PPT presentation

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Title: Chapter 5 Food in Its Original Form


1
Chapter 5Food in Its Original Form
2
  • One has to question the wisdom of trying to
    improve what we dont understand.

3
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4
Popcorn is Amazing
  • The white stuff is the starch
  • The little flecks of shell is the fiber
  • Its 100 whole grain. Its all there.

5
  • 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)

8
  • 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

9
Hayden Flour Mill, Tempe AZ
10
  • 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

11
  • Whole grains should be eaten at most meals. They
    are at the base of the healthy eating pyramid

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14
  • 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.

15
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

16
Cardiovascular disease and cereal fiber
consumption
2 slices of whole wheat bread have 4-6 grams
Risk of Cardiovascular Disease
JAMA. 20032891659-1666
17
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

18
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

19
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.

20
  • 2 or more servings of whole grains per day
    reduces blood insulin
  • 2 or more servings per day reduces diabetes risk
    by 30

21
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?

22
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  • Individuals who have diets composed mostly of
    white flour and refined starches are at a
    significant health disadvantage

24
Whats going on here?
  • Why are whole grains so special?

25
  • 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

26
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

27
  • 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

28
  • Phytochemicals are known to be associated with
    the prevention and treatment of cancer, diabetes,
    cardiovascular disease, and hypertension

29
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.

30
  • 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.

31
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

32
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)

33
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)

34
  • 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

35
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.

36
  • 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.
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