Fiber

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Fiber
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Hayden Flour Mill, Tempe AZ
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• Bleached white flour
• Fiber and germ separated
• 100 pound of wheat 72 pound of flour
• White flour for the industrialized world, not the
  third world

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• 13 of Americans get 1 serving or less of whole
  grains per day
• Only 5 of foods containing wheat have whole
  wheat

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• Common problems with refined white flour
• Constipation
• Hemorrhoids
• High Glycemic Index

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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 among the elderly
1 slice of whole wheat bread has 2-3 grams
Relative risk
JAMA. 20032891659-1666
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10 grams of Whole grain

• Two 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 while flour?
• 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
• The whiter the bread,
• the sooner youre dead?

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Whats going on here?
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Free Radicals

• Any atom with a single electron in its outmost
  bonding orbital
• Oxygen has a high affinity for electrons, when it
  loses one oxygen it becomes an aggressive free
  radical (reactive oxygen species, ROS)

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Unpaired Electrons
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• Free radicals can
• Disrupt or destroy cells
• Damage DNA, lipid membranes, mitochondria, and
  proteins
• Disrupt vital functions

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• DNA in each cell gets a hit from a free radical
  every 10 seconds
• Each cell gets 10,000 hits/day

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Cancer deaths by age, in 2001
80 of all cancers occur after age 55
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Where do free radicals come from?

• Most are produced by our own bodies by the
  electron transport system (ETC)
• UV light
• burned food
• toxic chemicals
• Industrial
• automobile pollution
• unknown sources

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Cigarette Smoke

• One of the largest sources of free radicals
• One puff of smoke contains
• 100,000,000,000,000,000 free radical species
• Tobacco is responsible for 31 of all cancers

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Cancer death and smoking
Relative risk
Number of cigarettes/day
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How do we protect our selves?

• Anti oxidants
• Phytochemicals
• fight-o-chemicals
• Anti free radicals

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• Able to donate electrons or hydrogen ions without
  having to replace it
• Vitamins C and E
• Phytochemicals (health promoting plant chemicals)
• React with radical species
• Dont become radicals themselves

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Phytochemicals

• Carotenoids
• Beta-carotene
• Lycopene
• Lutein
• Zeaxanthin
• Organosulfurs
• Flavinoids

• Phytosterols
• Alkaloids
• Tannins
• Saponins
• 10,000 more we have yet to identify an name

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Copy right by Michael Davidson http//micro.magnet
.fsu.edu/index.html Optical microscopy techniques
para-coumaric acid
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para-coumaric acid
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Saponin
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Zeaxanthin
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Lycopene
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ajoene
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butyl phthalide
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Calcium Pectate
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Coumesterol
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Genistein
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Indole
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lutein
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Spontaneous or inherited mutation
Abnormal cell
Normal cell
Repair
Carcinogen
Tumor
Metastasis
Cell proliferation
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Spontaneous or inherited mutation
Abnormal cell
Normal cell
Repair
Activated carcinogen
Tumor
Metastasis
Cell proliferation
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Why should you eat whole grains?

• It absorbs water and makes 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.
• It changes the acidity in the colon, which
  prompts the body to produce immune fighting
  cells. This helps you avoid infections.
• It alters 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)
• It contains 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

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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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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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Fruits and Vegetables
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Why not just use supplements?

• Randomized clinical trial with 18,000 smokers and
  former smokers
• 30 mg of beta-carotene plus vitamin A
• Followed for 4 years
• Studied terminated 2 years early

Omenn, N Engl J Med,1996, 334(18)
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All Cause Mortality
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Lung Cancer Death
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Cardiovascular Disease Death
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In other studies

• Long term supplementation with beta-carotene had
  no effect on preventing cancers or cardiovascular
  disease

Hennekens, 1996)
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What about Vitamin C?

• Podemore in 1998 showed 500 mg of Vitamin C every
  day for 3 weeks caused more DNA damage than the
  placebo group
• Vitamin C has no effect on cancer, cardiovascular
  disease

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Vitamin E

• Long-term supplementation with Vitamin E revealed
  no prevention of CVD, stroke, or cancers

Blot, 1993 Stephens, 1996
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An Apple a day (with the skin)
peel flesh
flesh
Cancer cell spreading
peel
concentration
Sun, J Agric Food Chem 2002507449