DOCSLIB.ORG

Whole Grains and the Gluten-Free Diet

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Whole Grains and the Gluten-Free Diet THE CELIAC DIET, SERIES #2 Carol Rees Parrish, R.D., M.S., Series Editor Whole Grains and the Gluten-Free Diet Amy E. Pagano Recent attention to whole grains has increased with the Dietary Guidelines for Ameri- cans 2005 recommendation to eat at least three servings of whole grains daily. This new emphasis follows research linking whole grains to reduction of chronic disease risk. The American population in general is not meeting this recommendation. For a person diagnosed with celiac disease, a gluten-free diet and the elimination of one of the most common grains in the U.S. makes meeting those recommendations even more chal- lenging. Many gluten-free whole grain options are available and several are exception- ally nutrient dense. Familiarity with these grains, however, is limited. Educating patients on gluten-free whole grains and helping them to incorporate these foods can improve the nutrient profile and add fiber to a gluten-free diet. INTRODUCTION of the grain, known as the bran, contains fiber and a rains, the edible portions of cereal grasses in the large percentage of the B vitamins. The germ is actu- Gramineae family, have been an indispensable ally the embryo of the seed and contains unsaturated Gsource of food for millennia (Table 1). Botani- fat, vitamin E, some protein, minerals and B vitamins. cally, grains are complete fruits, containing both the The endosperm is designed to function as the food sup- fruit and seed of the plant. The term whole grain is ply for the germ and therefore is made up mostly of generally used to refer to a grain or grain product that carbohydrate and protein with some B vitamins. Since contains all three of its main parts (endosperm, bran the bran and most of the germ are removed during the and germ), either intact, or in the same relative pro- refining and milling of grains, the majority of fiber, portion as the original grain. The outer protective layer mineral and vitamin content are lost. Other beneficial phytonutrients such as lignans, phytoestrogens and Amy E. Pagano, M.S., R.D., Outpatient Nutritionist, phenolic compounds are removed as well. University of Virginia Health System, Charlottesville, Historically, the invention of the roller mill allowed VA. for more efficient separation of the germ, bran and 66 PRACTICAL GASTROENTEROLOGY • OCTOBER 2006 Whole Grains and the Gluten-Free Diet THE CELIAC DIET, SERIES #2 endosperm and made refined grains more readily avail- Table 1 able. This refinement originally flourished because Gluten-Free and Gluten-Containing Grains removal of the lipid portion (in the germ) prevented the oxidation of unsaturated fats and spoilage of grains Gluten-free grains Gluten-containing grains when exposed to prolonged air and light. Prior to the days of refrigeration and rapid transportation, this Amaranth* Barley proved beneficial. Refined grains were also seen as Buckwheat* Rye symbols of purity and greater wealth. These distinc- Corn Wheat tions only added to the popularity of refined grains, a Millet popularity that unfortunately still lingers today. Oats** Data from the 1994–1996 United States Depart- Rice ment of Agriculture (USDA) Continuing Survey of Quinoa* Food Intakes by Individuals showed the average intake of whole grains in children, adolescents and adults to Sorghum be one serving or less per day (1,2). This falls short of Teff the recommended minimum of three servings as put Wild Rice forth in the Dietary Guidelines for Americans 2005 (3). This newest set of guidelines, published jointly by the *Not a true cereal grain; **High risk of gluten contamination. USDA and the Department of Health and Human Ser- vices, and its accompanying MyPyramid Food Guid- ciencies in the general population, they are nonetheless ance System (www.mypyramid.gov) make use of the important. Especially since many gluten-free whole catch phrase make half your grains whole. This recom- grains are packed with higher levels of fiber and min- mendation stems from an association between whole erals than the more familiar grains, and provide an grain intake and reduced risk of chronic disease includ- opportunity to further enrich the diet (Table 2). One ing cardiovascular disease and type 2 diabetes (4,5). will find the information below on gluten-free grains is also applicable to the general population and need not be limited to those with celiac disease. GLUTEN-FREE DIET A strict gluten-free diet is currently the only treatment for celiac disease and requires the complete removal of PREPARING GRAINS all wheat, rye and barley products. This quickly elimi- Cooking whole grains involves rinsing the grain in nates one of the most common sources of both refined cold water, adding it to an appropriate amount of and whole grain products in the U.S. Gluten-free water, bringing to a boil and simmering covered and replacements for cereals and baking mixes are often undisturbed for a specified amount of time. See Table made up of a combination of cornstarch, potato starch, 3 for specifics for each grain. While simmering on low tapioca starch and/or white rice flour. The nutrient heat, grains typically do not need to be stirred. Once all composition of these products pale in comparison to the water is absorbed, remove from heat and let sit for those made from whole grains. Even refined gluten- about five minutes before serving. The amount of containing products can be more nutrient dense grain will typically double or triple in size when because they are fortified with iron, thiamine, cooked (i.e. 1 cup of dry quinoa will produce approxi- 1 riboflavin, niacin and folate to replace the losses in the mately 2 ⁄2 –3 cups of cooked quinoa). Other liquids, refining process. Refined gluten-free products are typ- such as chicken or vegetable stock, juice or milk can ically not enriched. Although the research is limited, be used instead of water to add flavor. low intakes of fiber, calcium and iron (in women) have Since most whole grains require a longer cooking been found in the celiac population (6,7). While these time than refined grains, time saving methods are often findings are not necessarily any different from defi- necessary for busy lifestyles. Pressure cookers are pots PRACTICAL GASTROENTEROLOGY • OCTOBER 2006 67 Whole Grains and the Gluten-Free Diet THE CELIAC DIET, SERIES #2 Table 2 Nutrient Content of Gluten-Free Whole Grains Grain Fiber CalciumIron MagnesiumZinc Thiamine Riboflavin Niacin Folate (1 cup raw) (g) (mg) (mg) (mg) (mg) (mg) (mg) (mg) (mcg) Amaranth 18 298 14.8 519 6.2 0.16 0.41 2.5 96 Buckwheat 17 31 3.7 393 4.1 0.17 0.72 11.9 51 Millet 17 16 6.0 228 3.4 0.84 0.58 9.4 170 Oats 16.5 54 7.4 276 6.2 1.19 0.22 1.50 87 Rice, brown 6.5 63 3.4 272 3.8 0.79 0.08 8.19 38 Quinoa 10 102 15.7 357 5.6 0.34 0.67 5.0 83 Sorghum 12 54 8.5 n/a n/a 0.46 0.27 5.6 38 Teff* 11 331 12 342 8.8 0.70 0.20 2.7 135 Wild rice 9.9 34 3.1 283 9.5 0.18 0.42 10.8 152 Compare to Wheat: Wheat, durum n/a 65 6.7 276 8.0 0.80 0.23 12.9 83 All data, unless otherwise noted, obtained from USDA National Nutrient Database for Standard Reference at http://www.nal.usda.gov/fnic/foodcomp/search/ *Data obtained from Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case with lids that seal. With the steam trapped inside, pres- grains are best kept in airtight containers and stored in sure builds, temperatures rise and foods cook quicker. If a cool, dark and dry environment. Most intact grains using a pressure cooker to cook whole grains, use one- can be stored at room temperature for up to a year if the half cup less liquid than normal and shorten the cooking above conditions are met. Millet and oats, however, are time by half. Batch cooking is another time saver. Dou- best used within two to three months. It is recom- bling a recipe will create enough for leftovers for the mended that whole grain flours, unless used within one next day’s lunch or freeze and reheat later in the week. month, be kept in the refrigerator (up to six months) or It is also useful to cook a larger amount of plain grain the freezer (up to one year) as they are more suscepti- for use in two or more different recipes. For example, ble to oxidation. It is not necessary to bring the flour to cook a double batch of millet and use half immediately room temperature before using in a recipe; the flour can to make millet “polenta” or other dinner recipes and use be used directly from the refrigerator or freezer. the rest the following morning for a breakfast cereal mixed with fruit, nuts and/or seeds and milk. GLUTEN-FREE GRAINS There are a variety of gluten-free whole grains avail- STORAGE able, each with its own unique texture and flavor, Storage of whole grains also warrants mention. The including corn, millet, oats, brown rice, sorghum, teff unsaturated fat content of whole grains is small but sig- and wild rice. All of the above grains will be high- nificant for storage purposes and thus whole grains lighted below except for corn, which is already famil- have a shorter shelf life than refined grains. Whole (continued on page 70) 68 PRACTICAL GASTROENTEROLOGY • OCTOBER 2006 Whole Grains and the Gluten-Free Diet THE CELIAC DIET, SERIES #2 (continued from page 68) ranth flour to baked goods will Table 3 Cooking Gluten-Free Whole Grains boost the nutrient content as ama- ranth has a significantly higher Grain (1 cup dry) Water (or other fluid) Cooking Time content of minerals (especially calcium, iron, magnesium and Amaranth 2 cups 20–30 minutes zinc) and fiber than other whole 1 Buckwheat 2–2 ⁄2 cups 15–20 minutes grains.
Load more

Recommended publications
  • Canadian Wheat
    Canadian Wheat By: J. E. Dexter1, K.R. Preston1 and N. J. Woodbeck2 Chapter 6: Future of flour a compendium of flour improvement, 2006, pg - 43-62 Edited by Lutz Popper, Wermer Schafer and Walter Freund. Agrimedia, Bergen. Dunne, Germany. 1 Canadian Grain Commission, Grain Research Laboratory, 1404-303 Main Street, Winnipeg, Manitoba, R3C 3G8, Canada 2 Canadian Grain Commission, Industry Services, 900-303 Main Street, Winnipeg, Manitoba, R3C 3G8, Canada Introduction The vast majority of Canadian wheat is produced in western Canada (Manitoba and provinces to the west). A high proportion of western Canadian wheat is exported, and it is marketed in a highly regulated fashion. As soon as western Canadian wheat is delivered by producers to a grain elevator the wheat becomes the property of the Canadian Wheat Board, which is a single desk seller for western Canadian wheat. Approval for registration into any of the eight classes of wheat in western Canada is based on merit according to disease resistance, agronomic performance and processing quality. Wheat is also produced in eastern Canada, primarily in southern Ontario. Eastern Canadian wheat is also registered on the basis of merit, although processing quality models are not quite as strictly defined as for western Canada. There is no single desk seller for eastern Canadian wheat. Eastern Canadian wheat is marketed by private trading companies and the Ontario Wheat Producers Marketing Board. Approximately 50% of eastern Canadian wheat disappears domestically. The Canadian Grain Commission (CGC), a Department within Agriculture and Agri- Food Canada (AAFC), oversees quality assurance of Canadian grains, oilseeds, pulses and special crops.
    [Show full text]
  • Form 104 School Lunch Meal Pattern Grains Fact Sheet 6.2015.Pub
    School Lunch Meal Pattern Grains Fact Sheet Form 104 All grains must be Whole Grain-Rich (WGR) June 2015 Whole GrainGrain----RichRich (WGR) Barley Wheat (Red) Dehulled barley Bulgur (cracked wheat) DehulledDehulled----barleybarley flour Bromated wholewhole----wheatwheat flour Whole barley Cracked wheat or crushed wheat WholeWhole----barleybarley flakes Entire wheat flour WholeWhole----barleybarley flour Graham flour Whole grain barley Sprouted wheat WholeWhole----graingrain barley flour Sprouted wheat berries Stone ground wholewhole----wheatwheat flour Brown Rice Toasted crushed whole wheat Brown rice Wheat berries Brown rice flour Whole bulgur Whole durum flour Corn Whole durum wheat flour Whole corn WholeWhole----graingrain bulgur WholeWhole----corncorn flour WholeWhole----graingrain wheat Whole cornmeal WholeWhole----wheatwheat flour WholeWhole----graingrain corn flour WholeWhole----wheatwheat pastry flour WholeWhole----graingrain grits Whole wheat flakes Oats Wheat(White) Oat groats Whole white wheat Oatmeal or rolled oats Whole white wheat flour Whole oats WholeWhole----oatoat flour Wild Rice Rye Wild rice Whole rye WildWild----ricerice flour Rye berries WholeWhole----ryerye flour WholeWhole----ryerye flakes Less Common Grains To be whole grains “whole” must be listed before the grain name Amaranth Buckwheat Einkorn Emmer (faro) Kamut ® Millet Quinoa Sorghum (milo) Spelt Teff Triticale Grain Facts: To be considered WGR, the product must contain 100% whole grain OR be at least 50 Form 104 percent whole grains, any remaining grains must be enriched and any non-creditable June 2015 grains must be less than 2 percent (¼ ounce equivalent) of the product formula. For more information, see Whole Grain Resource for NSLP and SBP Manual No more than two grain-based desserts can be credited per week.
    [Show full text]
  • The Canadian Wheat Board, Warburtons, and the Creative
    The Canadian Wheat Board and the creative re- constitution of the Canada-UK wheat trade: wheat and bread in food regime history by André J. R. Magnan A thesis submitted in conformity with the requirements for the degree of Doctor of Philosophy Graduate Department of Sociology University of Toronto © Copyright by André Magnan 2010. Abstract Title: The Canadian Wheat Board and the creative re-constitution of the Canada-UK wheat trade: wheat and bread in food regime history Author: André J. R. Magnan Submitted in conformity with the requirements for the degree of Doctor of Philosophy Graduate Department of Sociology University of Toronto, 2010. This dissertation traces the historical transformation of the Canada-UK commodity chain for wheat-bread as a lens on processes of local and global change in agrofood relations. During the 1990s, the Canadian Wheat Board (Canada‟s monopoly wheat seller) and Warburtons, a British bakery, pioneered an innovative identity- preserved sourcing relationship that ties contracted prairie farmers to consumers of premium bread in the UK. Emblematic of the increasing importance of quality claims, traceability, and private standards in the reorganization of agrifood supply chains, I argue that the changes of the 1990s cannot be understood outside of historical legacies giving shape to unique institutions for regulating agrofood relations on the Canadian prairies and in the UK food sector. I trace the rise, fall, and re-invention of the Canada-UK commodity chain across successive food regimes, examining the changing significance of wheat- bread, inter-state relations between Canada, the UK, and the US, and public and private forms of agrofood regulation over time.
    [Show full text]
  • Celiac Disease Resource Guide for a Gluten-Free Diet a Family Resource from the Celiac Disease Program
    Celiac Disease Resource Guide for a Gluten-Free Diet A family resource from the Celiac Disease Program celiacdisease.stanfordchildrens.org What Is a Gluten-Free How Do I Diet? Get Started? A gluten-free diet is a diet that completely Your first instinct may be to stop at the excludes the protein gluten. Gluten is grocery store on your way home from made up of gliadin and glutelin which is the doctor’s office and search for all the found in grains including wheat, barley, gluten-free products you can find. While and rye. Gluten is found in any food or this initial fear may feel a bit overwhelming product made from these grains. These but the good news is you most likely gluten-containing grains are also frequently already have some gluten-free foods in used as fillers and flavoring agents and your pantry. are added to many processed foods, so it is critical to read the ingredient list on all food labels. Manufacturers often Use this guide to select appropriate meals change the ingredients in processed and snacks. Prepare your own gluten-free foods, so be sure to check the ingredient foods and stock your pantry. Many of your list every time you purchase a product. favorite brands may already be gluten-free. The FDA announced on August 2, 2013, that if a product bears the label “gluten-free,” the food must contain less than 20 ppm gluten, as well as meet other criteria. *The rule also applies to products labeled “no gluten,” “free of gluten,” and “without gluten.” The labeling of food products as “gluten- free” is a voluntary action for manufacturers.
    [Show full text]
  • Wheat Free and Gluten Free
    Wheat Free and Gluten Free HEALTH CAUTION: Always read labels for facts regarding whether products contain traces of wheat. Subject to change and discontinuation; lists are updated annually. Cereals (Aisle 1B) Road’s End Organics Quick Cookies (Aisle 3A) Arrowhead Mills Rice & Gravy Home Free Cookies Shine Tasty Bite Recipes of India Kinnikinnik Chocolate Arrowhead Mills Steel Cut Meals Sandwich Cookies Oats Passage to India Shimmer Ginny Bakes Pocono Cream of Sauces Jennies Macaroons Buckwheat Annie Chun’s Rice Noodles Newman’s Wheat Free Fig Bars Ancient Harvest Quinoa Thai Kitchen Instant Noodle Newman’s Wheat Free O’s Flakes Soups Pamela’s Cookies, assorted Bob’s Red Mill Farnia Thai Kitchen Noodle Kit Enjoy Life Cookies, assorted Bob’s Red Mill Oats Bearitos Taco Shells Jovial Cookies EnviroKidz Koala Crisp Garden of Eatin’ Taco Shells Amy’s Shortbread Cookies Cereal Soups and Soup Mixes, various Lucy’s Cookies & Cakes EnviroKidz Amazon Flakes Cereal Ethnic Sauces (Aisle 2B) Snack Bars (Aisle 3B) EnviroKidz Peanut Butter San-J Soy Sauces Primal Spirit Foods (selected Panda Cereal San-J Cooking Sauces var.) EnviroKidz Gorilla Munch Annie Chun’s Cooking Sauces Stonewall’s Jerquee Cereal Organic Food Bars EnviroKidz Leapin Lemurs Boxed Mac and Cheese (Aisle 2B) LaraBars Cereal Annie’s Homegrown Rice Pasta Kind Bars Barbara’s Brown Rice Crisps & Cheese Raw Revolution Erewhon Crispy Brown Rice Ancient Harvest Mac & Cheese Bumble Bars Erewhon Rice Twice Road’s End Organics Penne & GoMacro Bars Nature’s Path Cereals, Cheese That’s it Bars
    [Show full text]
  • Vegetables, Fruits, Whole Grains, and Beans
    Vegetables, Fruits, Whole Grains, and Beans Session 2 Assessment Background Information Tips Goals Vegetables, Fruit, Assessment of Whole Grains, Current Eating Habits and Beans On an average DAY, how many servings of these Could be Needs to foods do you eat or drink? Desirable improved be improved 1. Greens and non-starchy vegetables like collard, 4+ 2-3 0-1 mustard, or turnip greens, salads made with dark- green leafy lettuces, kale, broccoli, cauliflower, Brussels sprouts, carrots, okra, zucchini, squash, turnips, onions, cabbage, spinach, mushrooms, bell peppers, or tomatoes (including tomato sauce) 2. Fresh, canned (in own juice or light syrup), or 3+ 1-2 0 frozen fruit or 100% fruit juice (½ cup of juice equals a serving) 3a. Bread, rolls, wraps, or tortillas made all or mostly Never Some Most of with white flour of the time the time 3b. Bread, rolls, wraps, or tortillas made all or mostly Most Some Never with whole wheat flour of the time of the time In an average WEEK, how many servings of these foods do you eat? 4. Starchy vegetables like acorn squash, butternut 4-7 2-3 0-1 squash, beets, green peas, sweet potatoes, or yams (do not include white potatoes) 5. White potatoes, including French fries and 1 or less 2-3 4+ potato chips 6. Beans or peas like pinto beans, kidney beans, 3+ 1-2 0 black beans, lentils, butter or lima beans, or black-eyed peas Continued on next page Vegetables, Fruit, Whole Grains, and Beans 19 Vegetables, Fruit, Whole Grains, Assessment of and Beans Current Eating Habits In an average WEEK, how often or how many servings of these foods do you eat? 7a.
    [Show full text]
  • Healthy Eating Continued…
    Whole Grain, Plant-based Lifestyle What is a Whole Grain, Plant-based Lifestyle (WGPB)? This type of lifestyle involves the elimination of all animal-based products, including meat, dairy and eggs. Also included in the diet are unprocessed or minimally processed grains. Although, similar to a vegan diet, it is not the same. There are different motivations behind adopting such a lifestyle. A WGPB lifestyle focuses on plants, including fruits, vegetables, whole grains, legumes, seeds and nuts. One of the main reasons to choose this lifestyle is the many health benefits. It can assist with weight-loss since it is full of fiber and high water content, which causes you to feel full sooner. Additionally, studies have shown that individuals who adhere to a WGPB diet have improved blood glucose levels. Therefore, those who are diabetic can decrease their need for medications. What are some other benefits? Plant-based foods are loaded with healthy fats, vitamins, minerals, and phytochemicals which improve skin clarity. Vitamin C, for instance, is a great antioxidant that can be found in foods such as; broccoli, papaya, apricot, and bell peppers. They assist in stimulating collagen production, smoothing lines and reducing wrinkles. As a result of the elimination of processed foods, sugars and flour, individuals have found an increase in energy due to decreased spikes in sugar levels. A WGPB diet consists of a clean source of protein, carbohydrates and fruits that help sustain a natural energy level. Another benefit is the increase in our gut’s natural flora, the bacteria that creates a healthy microbiome.
    [Show full text]
  • Ketogenic Diet Basics: Our Goal Is to Achieve a State Called “Ketosis”
    Ketogenic Diet Basics: Our goal is to achieve a state called “ketosis”, which differs from keto acidosis, in that the amount of ketones in the blood and/or urine in ketosis is about 3-5 times lower than in keto-acidosis. A blood ketone meter is used to test finger-pricked blood several times per day while getting the body into ketosis. Dietary fuel source intake should be in the following ratios: Good fats: 70-80% Good Protein: 15-20% Complex carbs: 5-10% Vegetables are the foundation of the carbohydrate portion of the keto diet. Protein here refers primarily to fish and animal protein, but also includes unprocessed legumes for those people who digest them without issue. Fats include saturated as well as unsaturated fatty acids. Measuring ketones to assess ketosis: There are 3 types of ketones in circulation, and it is important to measure all of them when testing for ketosis. Unfortunately, urine test strips only test for one type of ketone and are therefore not accurate for monitoring ketosis. Blood levels of ketones are much more reliable. For this reason we recommend using finger prick spot tests to measure the level of your circulating ketones. For diabetics using the ketogenic diet to stabilize their blood sugar and lower overall exogenous insulin demands, it is important to be able to differentiate between keto-acidosis and ketosis. Ketone Test strips are available on line at multiple website locations. In our preliminary research, Precision Xtra strips look like a good option, whereas the NovaMax brand has some issues. The test strips are not cheap, so although we’d love to test frequently, cost can be prohibitive, so one time per day readings will suffice.
    [Show full text]
  • Breakfast Cereal: Porridge
    Healthy Eating/ Gola/Mr. Conlon Student: ________________ Breakfast Cereal: Porridge “Morning, Did you know that Porridge is a great way to start the day? It’s full of vitamins, minerals, fibre and low in salt and sugar. My wife here makes really tasty porridge. Here’s her recipe. Enjoy!” Colour the Bears Benefits of Porridge Oats Clean the arteries in your body Help protect against cancer & heart disease Help lower cholesterol Help keep obesity at bay Reduce blood pressure and are a good source of vitamin B1 crucial for the nervous system Colour the Pictures OATS Healthy Eating/ Gola/Mr. Conlon Student: ________________ Mama Bear’s Recipes (4 types of porridge) MMMH Ingredients MMH MMH!! For basic porridge which serves 4 bears 200 g rolled oats 750 ml milk or water sea salt Place the oats and milk/water in a pan with a small pinch of sea salt Put on a medium heat Bring to a steady simmer for 5 to 6 minutes, stirring as often as you can to give a smooth creamy porridge Add the ingredients below for blackberry and apple porridge 1 apple 2-3 tablespoons runny honey, to taste 100 g blackberries for banana, almond and cinnamon porridge 2 ripe bananas 30 g flaked almonds ½ teaspoon ground cinnamon 2 tablespoons poppy seeds 2-3 tablespoons maple syrup or runny honey, to taste for apple, maple syrup and pecan porridge 1 apple 30 g pecans 2-3 tablespoons maple syrup, to taste Healthy Eating/ Gola/Mr. Conlon Student: ________________ Answer the questions on Mama Bear’s Recipes 1.
    [Show full text]
  • Translating the Science of Whole Grains to Consumer Messages
    Translating the Science of Whole Grains to Consumer Messages Cynthia Harriman Director of Food & Nutrition Strategies Oldways & the Whole Grains Council June 26, 2015 • Portland OR Oldways and the Whole Grains Council The Whole Grains Council An international program from non-profit educational organization Oldways that: • Helps consumers find whole grain products and understand their benefits. • Helps manufacturers and restaurants make more, and better, whole grain products. • Helps the media create accurate and compelling stories about whole grains. Oldways and the Whole Grains Council Today’s Presentation • What are the Rumors? • What is the Reality? • Who is the Audience? • What works, in our experience Oldways and the Whole Grains Council Our Whole Grains Hotline Is whole durum wheat flour 100% whole grain? Does anyone sell whole white wheat bread flour? I have heard whole grain is not good for those with blood group B. Am I risking my health? Which has more bran, hulled or hulless barley? Oldways and the Whole Grains Council Website Analytics 10-12k visitors/day; 2.2 million/year Google Analytics tells us trending keywords, top active pages at any time. Oldways and the Whole Grains Council What are the Rumors? 1. “Gluten causes health problems for everyone.” 2. “Gluten free means you can’t eat any grains.” 3. “Modern wheat is GMO and vastly different from wheat of 100 years ago.” 4. “Whole grains cause inflammation / Alzheimers (“Grain Brain”)” 5. “The way we process grains may be contributing to health problems.” 6. “Don’t eat anything not eaten 50,000 years ago.” Oldways and the Whole Grains Council What is the Reality? 1.
    [Show full text]
  • Eat Well for Life: Week 1
    EAT WELL FOR LIFE: WEEK 1 It’s a BALANCING ACT Wake up to a CALORIes “In” vs. CalorIes “Out” COMMIT TO great breakfast every day The secret to successful weight loss and maintenance, is based on A HEALTHY without delay. the balance of calories you take-in from the food with calories that you burn-up through physical activity. If you consume more calories than LIFESTYLE you use, the result is weight gain. If calories “in” equal calories “out”, INSTEAD the result is weight maintenance. STEPS TO Feel the fullness A BETTER with whole OF DIETING. foods and fiber. We all have individual calorie needs, based on our age, weight, activity DIET level and gender. To maximize the value of your caloric intake, choose a variety of foods that are nutritionally packed with vitamins, minerals and fiber. Include grains, vegetables, fruits, calcium-rich foods, and Be a mindful Just say “NO” to Make it colorful protein. Limit fat, sugar and salt. eater—take it liquid calories and fresh with a slow and savor and trans fat. variety of fruits We burn calories through physical activity. The Centers for Disease the flavor. and vegetables. Control and Prevention recommends that you be physically active, at a moderate intensity, for at least 30 minutes most days of the week. Moderate intense activities include: walking briskly, mowing the lawn, dancing, swimming or bicycling. You can increase the intensity and duration of your activity to achieve greater health benefits from physical activity. Work to achieve a balance that helps maximize your energy level and strength and maintain a healthy weight.
    [Show full text]
  • Gluten Free Grains
    Gluten-free Grains A demand-and-supply analysis of prospects for the Australian health grains industry A report for the Rural Industries Research and Development Corporation by Grant Vinning and Greg McMahon Asian Markets Research Pty Ltd September 2006 RIRDC publication no. 05/011 RIRDC project no. AMR–10A © 2006 Rural Industries Research and Development Corporation All rights reserved ISBN 1 74151 110 0 ISSN 1440-6845 Gluten-free Grains: a demand-and-supply analysis of prospects for the Australian grains industry Publication no. 05/011 Project no. AMR–10A The information contained in this publication is intended for general use to assist public knowledge and discussion and to help improve the development of sustainable industries. The information should not be relied upon for the purpose of a particular matter. Specialist and/or appropriate legal advice should be obtained before any action or decision is taken on the basis of any material in this document. The Commonwealth of Australia, the Rural Industries Research and Development Corporation, and the authors or contributors do not assume liability of any kind whatsoever resulting from any person’s use of or reliance on the content of this document. This publication is copyright. However, RIRDC encourages wide dissemination of its research results, providing the Corporation is clearly acknowledged. For any inquiries concerning reproduction, telephone the Publications Manager on 02 6272 3186. Researcher contact details Grant Vinning Greg McMahon Asian Markets Research Asian Markets Research 22 Kersley Road 22 Kersley Road KENMORE QLD 4069 KENMORE QLD 4069 Phone: 07 3378 0042 Phone: 07 3378 0042 Email: [email protected] Email: [email protected] In submitting this report, the researchers have agreed to RIRDC publishing this material in its edited form.
    [Show full text]