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DVD – “GRAINS AND YOUR HEALTH”

1. People with or sensitivity may gain weight if eat certain grains. They have weight challenge and health issue. When eating a lot of gluten or wheat, they might feel bloated, heavy, and rings may feel tight. 2. What is Gluten? Gluten is the major part in wheat, , or . It’s the protein in those grains and makes baking goods crunch on the outside and chewy in the inside. Wheat has been genetically engineered to increase the gluten contents, and it can be as high as 100%. 3. Our ancestor didn’t eat much of wheat or gluten; they ate legume, nuts, and berries. 4. Safe alternatives: millet, , , yam, corn meal, legumes, lentils and beans. 5. Wheat itself can adversely affect immune system, skin, glucose and other health issues. It also triggers the water retain. It is a slow reaction and can happen 48 hours later. 6. How to tell the immune reaction is wheat or gluten? Do a two-week trial-run to go off wheat or gluten. Wheat is usually listed on label such as . Soy sauce has wheat. Don’t eat pre-packaged food in those two weeks unless it is clearly labeled that there is no wheat. It’s not in any vegetables, meat or seafood, even if the animals are grain fed. If you only go off wheat and eat in the morning, and still get swollen after a few days, it might be gluten. Then try to go off gluten for two weeks. For example, one person had high blood even after eating oatmeal. Took gluten off, she was fine. She had clear reaction to gluten. 7. No matter white flour or whole , it has the same effect on wheat or gluten sensitivity. However, whole wheat has lower GI. 8. Soup can has wheat, because of the thickener. Try to avoid sauce in soup. Any gravy has wheat. Safe alternative to soup thickener is agar. 9. Buckwheat noodle is great. Vegetable noodles might not be safe. Rice noodle is fine, although it has high GI. If you are sensitive to gluten, even eat rice noodle, you can lose weight but not body . It is water weight. 10. Flax is a great fiber supplement when you are on gluten free diet. 11. How long it takes our body to flush out the toxin from wheat or gluten? It will not be completely out of your system. Do you need to stay on wheat free forever? No. You can eat it occasionally. It’s totally individual. Make notations how you feel. 12. Not every disease is related to wheat or gluten, but a lot of chronic health issues are related. 26% of type I diabetes may be reactive to gluten. 13. There is family pattern in wheat or gluten sensitivity. 14. When kids eat gluten/wheat free, their minds work more clear, they concentrate better, and their school performance is better. 15. It’s best to try as a family effort. 16. Gluten-free could help sleep difficulty. Q&A: GRAINS, HEALTH AND YOUR WEIGHT

1. Your body needs Proteins, and . Which category do grains fall into? Carbohydrates

2. The right carbohydrates are the ideal source of energy for your body and do what for your health? • Keeps your digestive system fit • Feed your brain and nervous system • Within limits will keep your body lean 3. and fiber are what kind of carbohydrates? Complex 4. Sugar is what kind of carbohydrates? Simple 5. Polysaccharides are chains of glucose molecules, what are the three forms? Starch, glycogen and most fibers 6. What is the plant’s storage form of glucose? Starch - shorter chains of glucose not often branched 7. What is an animal form of glucose? Glycogen – longer and highly branched 8. Fiber is found primarily where? The supporting structures of plants such stems, leaves and seeds. 9. What is the biggest health benefit difference between Starch/glycogen and Fibers? Fibers have bonds that the human digestive enzymes cannot break down, so they work as roughage aiding in digestions and elimination 10. How many grams of fiber per day are recommended for most adults? 25 grams

11. What are the two types of fiber? Soluble and insoluble

12. What type of fiber forms a gel when mixed with liquid and is sticky substance and what are some sample foods that are rich in this type fiber? Soluble - Fruits, dried beans, peas and other sources

13. What type of fiber accounts for @70% of the fiber in our diets and is gritty and passes through our intestines largely intact? Insoluble - whole grains, barley, , carrots, cucumbers, celery and other foods.

14. Fiber helps the body in numerous ways. Name a few ways. 1) Help the body handle glucose and insulin 2) Possibly reduce the risk of colon cancer by speeding foods and harmful materials through the digestive tract 3) Reduce energy consumption by displacing calorie-dense concentrated fats and sweets from the diet 4) Possibly reduce the risk of heart and artery disease by assisting displacement of fatty, cholesterol- raising foods 5) Promote feelings of fullness 6) Help prevent constipation and other intestinal problems 7) Help prevent bacterial infection of the appendix. 8) Stimulate the muscles of the digestive tract so that they retain their health and tome 15. Is it possible to get too much fiber? Yes, but when consumed naturally through whole food rather than purified fiber added to non-fiber food the compounds and make-up of the food can be processed better. 16. Name one or two samples of purified fiber. or wheat 17. What can be a challenge to your health system when consuming purified fiber? The nutrients original in the food has been removed and/or can in turn act as chelators to nutrients such as iron, zinc, and others. 18. What is the best form of fiber? WHOLE GRAINS

19. What is considered a processed grain? Crushed, rolled, extruded and/or cooked 20. What words are NOT whole grains? Multigrain, 100% wheat, seven-grain, stone-ground, bran or cracked wheat 21. What words should you look for which ARE whole grains? Whole wheat, whole oats, brown rice, , graham flour, oatmeal, corn, whole rye and wild rice

22. Are all whole grains low glycemic? NO The digestion of a grain and how it affects your body is the whole premise behind what? The glycemic index 23. The measure of how a food raises blood sugar concentrations and elicits an insulin response in the body is called the what? The glycemic impact 24. What is the method used to classify foods according to their potential to raise blood glucose levels? The Glycemic Index 25. Though starch begins getting broken down in the mouth and stops in the stomach, it resumes full speed and completes its final breakdown for most carbohydrates where? In the Small Intestine 26. The goal when consuming carbohydrates is what? Slow breakdown to glucose with a slow feed of sugar into the blood stream 27. Where is the next destination after the small intestine? Final form is taken to the liver where it is circulated to cells or to storage as fat 28. What is the primary determinant as to how fast a is broken down into glucose? Amount of fiber making up the carbohydrate 29. Name at least 3 areas of your health that wheat or gluten may have adverse affects on. Adverse affect on immune system, skin, glucose, other health issues. 30. What immune system takes the biggest hit from a Wheat sensitivity? Does a body always feel it right away? Wheat high on allergy immune system – most often slow reaction, some worse than others. 31. What are the Gluten Grains? Wheat, Rye, Oats and Barley 32. What is the potential challenge with Oats? Most are processed in containers that are used for wheat processing, therefore, there is a transfer of the wheat and . If you eat oats, be sure to get Steel Cut oats. 33. Is Gluten a Fat, Carbohydrate or a protein? Protein found in Wheat, Rye, Oats, and Barley. Makes something crunchy on the outside and chewy on the inside. 34. What are Preferred Carbohydrates that are wheat free? Millet, Buckwheat, Legumes, Beans, Lentils, Yams 35. Can you have sensitivity to wheat and not gluten? Yes, it may not be gluten that you are sensitive to. 36. Can you have sensitivity to gluten and not wheat? No, there is Gluten in Wheat 37. You can get tested for Gluten sensitivity through a doctor. What is an on your own way of possibly determine whether you are sensitive to either wheat or gluten? Remove all wheat and gluten from your diet for at least 2 weeks to purge it from your system and re- introduce it being aware of how your body is reacting. 38. What do you look for on packaging? READ THE LABEL. Look for flour, wheat, commercial soy sauce, pretty much any packaged foods. 39. Name three type foods that Wheat is not in. Fruit, veggies, meat proteins, eggs 40. What is the best to eat and how do you determine that? READ the Label and look for gluten free labeling – special note – gluten free are usually LOW in fiber and therefore, are HIGH GLYCEMIC. 41. What is a good fiber supplement that is gluten free? Flax 42. Where is the easiest place to shop for wheat and gluten free food choices? Health food stores 43. What is challenging about ordering soups at restaurants versus making it yourself? It is common to add thickeners to soups, especially commercially, and most thickeners have gluten. 44. What is a Gluten Free Thickener for soups, gravies, etc.: Agar 45. What is a gluten free noodle choice? Buckwheat Noodles 46. Learning to read ______is your strongest defense to staying gluten free? Labels

Whole Grains

Whole grains are grains that contain bran and germ as well as the , in contrast to , which retain only the endosperm. Whole grains can generally be sprouted while processed grains generally will not sprout. Whole-meal products are made from whole-grain flour.

Common whole-grain products include rolled oats or oat groats, hulled (not pearled) barley, popcorn, brown rice, whole-wheat flour, sprouted grains, and whole-wheat bread. Common refined-grain products include white rice, white flour, , hominy, and (although whole-grain varieties of pasta are available).

Whole grain products can be identified by the ingredient list. Typically, if the ingredient lists "whole wheat," "wholemeal," or "whole corn" as the first ingredient, the product is a whole-grain food item. On the other hand, terms such as "enriched" and "bromated," among others, could indicate that the food lacks whole grain.

"Wheat flour" (as opposed to "whole-grain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's whole grain content. If two ingredients are listed as grain products but only the second is listed as whole grain, the entire product may contain between 1% and 49% whole grain.

Many breads are colored brown (often with molasses) and made to look like whole grain, but are not. In addition, some food manufacturers make foods with whole- grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not whole-grain products. Contrary to popular belief, fiber is not indicative of whole-grains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.

From AACC (American Association of Cereal Chemists) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis.”

U.S. Standards of Identity

The following names indicate whole-grain products, in accordance with the federal government.

• “” • “whole wheat rolls” • “whole wheat buns” • “whole wheat macaroni” • “whole wheat spaghetti” • “whole wheat vermicelli” • “Cracked wheat” (as an ingredient, not part of a name, as in "cracked wheat bread") • “Crushed wheat” • “Whole wheat flour” • “Graham flour” (as an ingredient, not as part of a name as in “graham crackers”) • “Entire wheat flour” • “Bromated whole wheat flour” • “Whole flour” • “bulgur (cracked wheat)” (note that "bulgur" by itself may or may not indicate whole grain)

Whole Grains, A to Z

AMARANTH (Amaranthus spp.) was a staple of Aztec culture, until / (Triticum turgidum dicoccum) Emmer, an ancient strain of Cortez decreed that anyone growing the crop would be put to death. Seeds were wheat, was one of the first ever domesticated in the Fertile Crescent, and smuggled to Asia, where local dialects referred to Amaranth as "seed sent by God" centuries later, it served as the standard daily ration of the Roman legions. But over as a tribute to its taste and sustenance. Amaranth kernels are tiny and resemble the centuries, emmer was gradually abandoned in favor of durum wheat, which is brown caviar when cooked. Today amaranth is making its way back, thanks to a easier to hull. By the beginning of the 20th century, higher-yielding wheat strains lively, peppery taste and a higher level of protein (16%) than most other grains. In had replaced emmer almost everywhere, except in Ethiopia, where emmer still , it is often sold on the streets, popped like corn. Amaranth has no constitutes about 7% of the wheat grown. In Italy – and increasingly around the gluten, so it must be mixed with wheat to make leavened breads. It is popular in world – emmer is known as farro or grano farro and is staging a comeback as a cereals, breads, muffins, crackers and . Health bonus: Amaranth has a gourmet specialty. flour made from emmer is still used today for special high level of very complete protein; its protein contains lysine, an amino acid soups and other dishes in Tuscany and Umbria, and farro is thought by some missing or negligible in many grains. aficionados to make the best pasta.

BARLEY (Hordum vulgare) Barley is one of the oldest cultivated grains. Egyptians KAMUT® GRAIN (triticum turgidum turanicum) Kamut® grain is another buried mummies with necklaces of barley, and centuries later Edward I of England example of an heirloom grain, once pushed aside by an agricultural monoculture standardized the inch as equal to “three barley seeds.” It is a highly-adaptable crop, but now returning to add variety to the food supply. Brought back as a souvenir growing north of the Arctic circle and as far south as Ethiopia. Barley has a very said to be from an Egyptian tomb, this wheat variety was peddled without much tough hull, difficult to remove without losing some bran. Pearled barley is not a success at the Montana State Fair in 1960 as “King Tut’s Wheat.” Years of whole grain (but is still high in fiber). Look for hulled barley or one of the new selecting, testing and propagating eventually brought the grain – now called varieties of hull-less barley starting to be available. Lightly pearled barley is not Kamut, an ancient Egyptian word for wheat – to prominence. Today, millions of technically a whole grain (as small amounts of the bran are missing) – but it's full of pounds of this rich, buttery-tasting wheat are grown on organic farms and made fiber and much healthier than a fully-refined grain. Health bonus: The fiber in barley into over 450 whole-grain products around the world. Health bonus: Kamut® grain is especially healthy; it may lower cholesterol even more effectively than oat fiber. has higher levels of protein than , and more Vitamin E.

BUCKWHEAT (Fagopyrum esculentum) Buckwheat goes way beyond the MILLET (Panicum miliaceum) Millet is rarely served to humans in the United mixes we associate it with. Japan’s soba noodles, Brittany’s crêpes and States – here, it’s the grain most often found in bird feeders. Yet it’s the leading Russia’s are all made with buckwheat. Botanically, buckwheat is a cousin of staple grain in India, and is commonly eaten in China, South America, Russia and rhubarb, not technically a grain at all – and certainly not a kind of wheat. But its the Himalayas. Millet has a mild flavor and is often mixed with other grains or nutrients, nutty flavor and appearance have led to its ready adoption into the family toasted before cooking, to bring out the full extent of its delicate flavor. Its tiny of grains. Buckwheat tolerates poor soil, grows well on rocky hillsides and thrives grain can be white, gray, yellow or red. without chemical pesticides. Health bonus: Buckwheat is the only grain known to have high levels of an antioxidant called rutin, and studies show that it improves OATS (Avena sativa) Oats have a sweet flavor that makes them a favorite for circulation and prevents LDL cholesterol from blocking blood vessels. cereals. Unique among everyday grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, BULGUR (Triticum ssp.) When wheat kernels are boiled, dried, cracked, then relax: you're virtually guaranteed to be getting whole grain. In the US, most oats are sorted by size, the result is bulgur. It’s often referred to as “Middle Eastern pasta” steamed and flattened to produce "old-fashioned" or regular oats, quick oats, and for its versatility as a base for all sorts of dishes. Bulgur is most often made from instant oats. The more oats are flattened and steamed, the quicker they cook – durum wheat, but in fact almost any wheat, hard or soft, red or white, can be made and the softer they become. If you prefer a chewier, nuttier texture, consider steel- into bulgur. Because bulgur has been precooked and dried, it needs to be boiled for cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the only about 10 minutes to be ready to eat – about the same time as dry pasta. This entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or pieces to help water penetrate and cook the grain. Cooked for 20-30 minutes, salads. Perhaps bulgur’s best-known traditional use is in the minty grain and steel-cut oats create a breakfast that delights many people who di dn't vegetable salad known as tabbouleh. Health bonus: Bulgur has more fiber than realize they love oatmeal! Health bonus: Studies show that oats, like barley, , oats, millet, buckwheat or corn. Its quick cooking time & mild flavor make it contain a special kind of fiber called beta-glucan especially effective in lowering ideal for those new to whole grains. cholesterol. Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging CORN (Zea mays mays) Popcorn. Corn cakes. Polenta. Tortillas. Corn muffins. effects of LDL cholesterol. Though sometimes dismissed as a nutrient-poor starch – both a second-rate vegetable and a second-rate grain – whole grain corn is lately being reassessed QUINOA (Chenopodium quinoa) Quinoa (keen-wah) comes to us from the Incas in and viewed as a healthy food. Traditional Latin cultures learned how to treat corn the Andes. Botanically a relative of swiss chard and beets rather than a “true” with alkali, creating masa harina. This treatment liberates the in corn, so grain, quinoa cooks in about 10-12 minutes, creating a light, fluffy side dish. It can those who depend on it for sustenance will avoid pellagra. Eating corn with beans also be incorporated into soups, salads and baked goods, and processed foods like creates a complementary mix of amino acids that raises the protein val ue to cereal flakes. Quinoa is a tiny, round grain, often light-colored but also available in humans. Most of the corn grown in the U.S. is used to feed cattle and to make red, purple and black varieties. Most quinoa must be rinsed before cooking, to sweeteners. But some finds its way into the grocery store. Avoid labels that say remove the bitter residue of saponins, a plant-defense that wards off insects. New “degerminated” when you’re looking for whole-grain corn. Health bonus: Research saponin-free strains eliminate this minor annoyance to the enjoyment of quinoa. at Cornell shows corn has the highest level of antioxidants of any grain or vegetable Health bonus: The abundant protein in quinoa is complete protein, containing all – almost twice the antioxidant activity of apples! the essential amino acids our bodies can’t make on their own.

Whole Grains Council / Oldways • 266 Beacon St., Boston MA 02116 • www.wholegrainscouncil.org RICE (Oryza sativa) White rice has been refined, with the germ and bran TRITICALE (x triticosecale rimpaui) Triticale (trit-i-kay-lee) is the new kid removed. Whole-grain rice is usually brown – but, unknown to many, can also on the block, a hybrid of durum wheat and rye that’s been grown be black, purple, red or any of a variety of exotic hues. Around the world, rice commercially for only thirty-five years. Rye and wheat have long cross-bred thrives in warm, humid climates; almost all of the US rice crop is grown in in nature, but the resulting offspring were sterile, until a French scientist, in Arkansas, California, Louisiana, Mississippi, Missouri and . Converted 1937 discovered how to induce fertility. Triticale was over-hyped as a rice is parboiled before refining, a process which drives some of the B miracle crop in the 1970s, but initial interest faded when crops were vitamins into the endosperm so that they are not lost when the bran is inconsistent and acceptance was slow. Today about 80% of the world’s removed. As a result, converted rice is healthier than regular white rice, but triticale is grown in Europe. It grows easily without commercial fertilizers still is lacking many nutrients found in brown rice. Brown rice is lower in fiber and pesticides, making it ideal for organic and sustainable farming. than most other whole grains, but is full of other important nutrients. Health bonus: Rice is one of the most easily-digested grains – one reason rice WHEAT (Triticum aestivum; Triticum turgidum) Wheat has come to cereal is often recommended as a baby’s first solid. This makes rice ideal for dominate the grains we eat because it contains large amounts of gluten, a those on a restricted diet or who are gluten-intolerant. . stretchy protein that enables bakers to create satisfying risen breads. It’s al- most impossible to make an acceptable risen loaf without at least some RYE (Secale cereale) Long seen as a weed in more desirable wheat crops, wheat mixed in. Two main varieties of wheat are widely eaten. Durum wheat rye eventually gained respect for its ability to grow in areas too wet or cold for (Triticum turgidum durum) is made into pasta, while bread wheat (Triticum other grains. For this reason it is a traditional part of cuisine in Northern aestivum vulgare) is used for most other wheat foods. Bread wheat is Europe and Russia. Rye was also widely grown in colonial America; some described as “hard” or “soft” according to its protein content; as “winter” or historians believe a fungus, rye ergot, triggered hallucinations leading to the “spring” according to when its sown; and as “red” or “white” according to Salem witch trials. Recently the Finnish bakery group Fazer started a three- color of the kernels. Hard wheat has more protein, including more gluten, and year program to publicize the health benefits of rye products, in a major push is used for bread, while soft wheat creates “cake flour” with lower protein. to increase rye consumption. Rye is unusual among grains for the high level Winter and spring wheat differ largely in their growing areas, with northern of fiber in its endosperm – not just in its bran. Because of this, rye products areas supporting spring wheat and more southerly climates able to plant generally have a lower glycemic index than products made from wheat and , which is actually planted in the fall and harvested in the spring. most other grains, making them especially healthy for diabetics. Health Red wheat has more strong-flavored tannins than milder white wheat; in this bonus: The type of fiber in rye promotes a rapid feeling of fullness, making rye case the word “white” does not mean that the grain has been refined. foods a good choice for people trying to lose weight. Like the other grains above, wheat can be enjoyed in many different forms SORGHUM / MILO (Sorghum spp.) Farmers on the Great Plains from other than baked goods and pasta. Bulgur (see above) makes excellent side South Dakota to Texas appreciate that sorghum thrives where other crops dishes. Wheat berries – whole wheat kernels – can also be cooked as a side would wither and die; in drought periods, in fact, it becomes partially dormant. dish or , but must be boiled for about an hour, preferably after Worldwide, about 50% of sorghum goes to human consumption, but in the US, soaking overnight. Cracked wheat cooks faster, as the wheat berries have most of the crop is fed to animals, made into wallboard or used for been split open, allowing water to penetrate more quickly. Some stores also biodegradable packing materials. That’s a shame, because sorghum, also sell wheat flakes, with an appearance similar to rolled oats. called milo and believed to have originated in Africa, can be eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even WILD RICE (Zizania spp.) Wild rice is not technically rice at all, but the brewed into beer. Health bonus: A gluten-free grain, sorghum is especially seed of an aquatic grass originally grown by indigenous tribes around the popular among those with celiac disease. Great Lakes. Today some commercial cultivation takes place in California and the Midwest, but much of the crop is still harvested by Native Americans, (Triticum aestivum spelta) Spelt is a variety of wheat widely largely in Minnesota. The strong flavor and high price of wild rice mean that it cultivated until the spread of fertilizers and mechanical harvesting left it by the is most often consumed in a blend with other or other grains. Wild rice wayside in favor of more compatible with industrialization. Spelt can has twice the protein and fiber of brown rice, but less iron and calcium. be used in place of common wheat in most recipes. Twelfth-century mystic St. Hildegard is said to have written, "The spelt is the best of grains. It is rich and nourishing and milder than other grain. It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. If someone is ill boil some spelt, mix it with egg and this will heal If this overview of the world of whole grains has whetted your appetite, visit our him like a fine ointment." Today, the German abbey she founded still sells website at www.WholeGrainsCouncil.org where you will find: spelt products and even spelt liqueur. Health bonus: Spelt is higher in protein • scores of recipes, so you can try cooking with different grains than common wheat. There are anecdotal reports that some people sensitive • sources to buy different grains to wheat can tolerate spelt, but no reliable medical studies have addressed • lists of ready-made products made with different grains that issue. Enjoy delicious whole grains at every meal, for better health. Whole grains: TEFF (Eragrostis tef) It is estimated that teff is the principal source of • help you feel full, and control your weight for over two-thirds of Ethiopians, who make it into the ubiquitous • reduce your risk of diabetes, and keep blood sugar steady spongy . Teff grains are minute – just 1/150 the size of wheat • keep your heart healthier, and help avoid strokes kernels – giving rise to the grain’s name, which comes from teffa, meaning • reduce inflammation and inflammatory diseases, like asthma “lost” in Amharic. This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. Today it is getting more attention for its sweet, molasses-like flavor and its versatility; it can be cooked as porridge, added to baked goods, or even made into “teff polenta.” Teff grows in three colors: red, brown and white. All are whole-grain, because the kernel is simply too small to mill easily. Health bonus: Teff has over twice the iron of other grains, and three times the calcium.

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Whole Grains Council / Oldways • 266 Beacon St., Boston MA 02116 • www.wholegrainscouncil.org Health Benefits of Soluble & Insoluble Fiber , the edible portions of plant cell walls that are resistant to digestion, is an extremely beneficial component of our diets. Not only does it help ward off many diseases, it has been shown to aid in weight loss by reducing food intake at meals. This is because fiber-rich foods take longer to digest and thus result in an increased feeling of fullness and satiety. In addition, the more gradual absorption slows the entrance of glucose into the blood stream, thereby preventing large blood glucose and insulin spikes. The recommended fiber intake is 20 - 35 grams per day for adults, or 10 - 13 grams for every 1,000 calories in the diet. This recommended amount should come from a combination of soluble and insoluble fiber, since each type provides different benefits. While it's not necessary to track, a 3:1 ratio of insoluble to soluble fiber is typical. Although neither type is absorbed by the body, they have different properties when mixed with water, hence the designation between the two. One of the best sources of fiber comes from legumes, the group of food containing dried peas and beans. High Fiber Foods Beans, Figs , Green Peas , Chick Peas.

There are two different types of fiber -- soluble and insoluble. Both are important for health, digestion, and preventing diseases. • Soluble fiber slows digestion and helps your body absorb vital nutrients from foods. It can be found in peas, beans, and apples. • Insoluble fiber adds bulk to the stool, helping foods pass more quickly through the stomach and intestines. It can be found in wheat bran. Soluable Fiber Sources • Oats and Oat Bran • Dried Beans • Barley • Flax Seed • Oranges • Apples • Carrots • Psyllium Insoluable Fiber Sources • Whole Wheat Products • Corn Bran • Flax Seed • Green Beans • Cauliflower • Fruit Skins • Vegetable Skins Soluble fiber is "soluble" in water. When mixed with water it forms a gel-like substance and swells. Soluble fiber has many benefits, including moderating blood glucose levels and lowering cholesterol. The scientific names for soluble fibers include pectins, gums, mucilages, and some hemicelluloses. Good sources of soluble fiber include oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables (especially oranges, apples and carrots). Insoluble fiber does not absorb or dissolve in water. It passes through our digestive system in close to its original form. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids, and constipation. The scientific names for insoluble fibers include cellulose, lignins, and also some other hemicelluloses. Most of insoluble fibers come from the bran layers of cereal grains. Since dietary fiber is found only in plant products (i.e., nuts, whole grains, legumes, fruits and vegetables), these are essential to a healthy diet. The average American significantly falls short of the recommended amount of fiber, consuming on average only 12 - 17 grams per day. Ways to increase dietary fiber in your diet are:

Choose whole fruits and vegetables (with peels when possible) instead of juices.

Choose whole grain bread, cereals and pasta in place of their overly processed, refined counterparts.

Replace white flour (or at least a portion of it) with whole wheat flour in baked goods.

Replace white rice with brown rice.

Replace meat with beans or other legumes in meals. Lentils are perfect for this! Try experimenting with the above tips. Slowly modify recipes until you attain a balance that is appetizing and tasteful to your taste buds. If you are not accustomed to a high-fiber diet, increasing fiber intake slowly will minimize any gas or bloating.

Summary Tables

Summary of clinical trials of whole grains

Sample Study type and TABLE 3 Study treatment Results Size Duration

Randomized block Glucose solution vs. tempe Alminger et al., 200828 13 design, 2-hour fermented whole-grain ↓ glucose, ↓ insulin postprandial barley and oat

Crossover, Wheat bran vs. whole grain ↑ bifidobacteria, Costable et al., 200829 31 3 weeks per diet breakfast cereal ↑ lactobacilli

Crossover, White rice vs. pre-germinated ↓ glucose ↓ total cholesterol Hsu et al., 200830 11 6 weeks per diet brown rice ↓ triglycerides, ↓ fructosamine

Reduced-calorie diet with Parallel-arm, Katcher et al., 200831 50 refined grains vs. reduced- ↓ CRP, ↓ Abdominal fat 12 weeks calorie diet with whole grains

Prospective, 2 days, Standard diet vs. standard ↓ glucose, ↓ insulin, Lammert et al., 200832 14 4-week follow-up diet + oatmeal ↓ leptin, ↓ adiponectin

Andersson et al., Crossover, Habitual diet with refined No change in IL-6, CRP, BP, 30 200733 6 weeks per diet grains vs. whole grains insulin sensitivity, or lipids.

Hypocaloric diet containing ↓ insulin and insulin Crossover, meal replacements (Slim Fast) Rave et al., 200734 31 resistance after adjusting for 4 weeks per diet vs. whole grain double- weight loss fermented wheat

Step 1 diet vs. Step 1 diet Latin square design, with 20% of energy replaced Behall et al., 200635 16 ↓ Systolic and diastolic BP 5 weeks per diet with brown rice, whole wheat, and/or barley

Panlasigui et al., Crossover, 19 White rice vs. brown rice ↓ glucose 200636 3-hour postprandial

Parallel-arm, Karmally et al., 200537 152 Corn vs. oat cereal ↓ total and LDL-C 6 weeks

Step 1 diet vs. Step 1 diet Latin square design, with 20% of energy replaced Behall et al., 200438 18 ↓ total and LDL-C, ↑ HDL-C 5 weeks per diet with brown rice, whole wheat, and/or barley

CRP = c-reactive protein, IL-6 = interleukin-6, BP = blood pressure , LDL-C = low-density-lipoprotein cholesterol, HDL-C = high-density-lipoprotein cholesterol

Recent Whole Grains / Health Research Whole Grains Council 6

Gluten Free Whole Grains

Most people find whole grains are a delicious way to improve their health, and they enjoy the pleasures of choosing among all the different whole grains.

CELIAC DISEASE AND ALLERGIES But the millions of people who can’t eat gluten – a protein in wheat and related grains such as barley, rye, spelt, kamut, and triticale – must choose their grains carefully. This group includes the nearly 3 million Americans with celiac disease – an autoimmune form of gluten intolerance – who must eat a gluten-free diet for life. Other people may not have celiac disease, but may be allergic to wheat nonetheless, and must avoid all forms of wheat. A gluten-free diet is also sometimes recommended as part of the treatment for autistic children.

WHICH GRAINS ARE GLUTEN-FREE? It's important to note that gluten-intolerant people CAN eat whole grains. In fact, as you'll see from the list below, a large number of gluten-free grain choices are available.

Grains with Gluten Gluten FREE Grains Wheat, including varieties like spelt, kamut, farro Amaranth and durum; and products like bulgur, semolina

Barley Buckwheat Rye Corn

Triticale Millet Oats** see below Montina (Indian rice grass)

Quinoa

Rice Sorghum Teff

Wild Rice

**Oats are inherently gluten-free, but are frequently contaminated with wheat during growing or processing. Three companies (Bob's Red Mill, Cream Hill Estates and Gluten Free Oats) currently offer pure, uncontaminated oats. Ask your physician if these oats are acceptable for you. Vist Gluten.net for a discussion on oats in the gluten-free diet.

OTHER HEALTHY SUBSTITUTES FOR GLUTEN GRAINS Many creative recipes have been developed for gluten-intolerant people, using the gluten-free grains above along with foods like nuts, arrowroot, beans, chestnuts, mesquite, potato, soy, and tapioca, all of which are gluten-free. Some of these ingredients make deliciously healthy breakfast cereals and side dishes, while others are ground into for flavorful baked goods such as pizza, desserts, and breads. )

BRAND-NAME RATING

milligrams Calories Sodium( Fiber(grams)

Good in Bread  Pepperidge Farm 100% Natural Sprouted Wheat 100 180 3  Roman Meal Roman Whole Grain 100 180 3 We only looked at whole-grain breads (or breads with a trivial  Roman Meal Golden Flax & Honey 110 180 3 amount of refined white flour) that are sold nationally or are pro-  Pepperidge Farm Whole Grain 15 Grain 120 180 3 duced by major regional bakers. We didn’t look at store brands  Roman Meal All Natural Honey Wheatberry 100 180 2 or breads sold in health food stores. Best Bites (  ) contain  Arnold or Brownberry Whole Grains Double Fiber 100% Whole Wheat 90 190 6 no more than 200 milligrams of sodium per slice. Honorable  EarthGrains Double Fiber 1 110 190 5 Mentions ( ) can have up to 250 mg. We disqualified breads  Oroweat Whole Grain 100% Whole Wheat 90 190 3 made with the poorly tested artificial sweetener acesulfame-  Nature’s Own All Natural Honey Wheat potassium. Breads are ranked from least to most sodium, then made with Organic Flour 100 190 3 most to least fiber, then least to most calories.  Arnold or Brownberry Whole Grains German Dark Wheat 110 190 3  Nature’s Own All Natural Honey 110 190 3 Bread (1 slice—about 1.5 oz., unless noted)  Arnold or Brownberry Whole Grains 15 Grain 120 190 3  Sara Lee Heart Healthy Homestyle 100% Whole Wheat 100 190 2 150 mg of sodium or less Calories Sodium(milligrams) Fiber(grams)

 Pepperidge Farm Whole Grain Golden Harvest Grains 110 200 4  Pepperidge Farm Stoneground 100% Whole Wheat (1 oz.) 70 90 2  Roman Meal 100% Whole Wheat 100 200 3  Pepperidge Farm Whole Grain 100% Whole Wheat 1 Small Slice (1 oz.) 70 100 2  Rubschlager Rye-Ola Black Rye or Sunflower 110 200 3  Natural Ovens Bakery Whole Grain Naturals1 100 110 4  Sara Lee Hearty & Delicious Oat with 100% Whole Grain 120 200 3  Pepperidge Farm Whole Grain Oatmeal Small Slice (1 oz.) 70 120 2  Arnold or Brownberry Country Oatmeal 100 200 2  Pepperidge Farm Whole Grain 15 Grain Small Slice (1 oz.) 80 120 2  Roman Meal All Natural 100% Whole Grain 100 200 2  Natural Ovens Bakery Organic PLUS 100% Whole Wheat 120 130 4 More than 200 mg of sodium  Sara Lee Heart Healthy Classic 100% Whole Wheat (1 oz.) 70 130 2  Pepperidge Farm 100% Natural German Dark Wheat 100 210 3  Sara Lee Soft & Smooth 100% Honey Wheat (1 oz.) 70 130 2  Arnold or Brownberry Whole Grains Double Protein  Oroweat Master’s Best Winter Wheat (1 oz.) 90 130 2 Hearty Multigrain 110 210 3 Oroweat Whole Grain Active Health# 90 140 5  Sara Lee Hearty & Delicious—100% Multi-Grain, 100% Whole Wheat, or 100% Whole Wheat with Honey 1 120 210 3  Arnold or Brownberry Stoneground 100% Whole Wheat (1 oz.) 70 140 2  Nature’s Own All Natural 12-Grain 90 220 3  Sara Lee Soft & Smooth 100% Whole Wheat (1 oz.) 70 140 2  Arnold or Brownberry Whole Grains 100% Whole Wheat 110 220 3  Pepperidge Farm Whole Grain Swirl 1 100 150 3  EarthGrains 100% Natural 7-Grain 120 220 3  Pepperidge Farm Farmhouse Soft 100% Whole Wheat 110 150 3 EarthGrains 100% Natural 100% Stone Ground Pepperidge Farm Whole Grain 100% Whole Wheat 110 150 3   Whole Wheat 120 220 3 Home Pride Whole Grains Honey Whole Wheat (1 oz.) 80 150 2   EarthGrains 100% Natural Wheat Berry with Honey 120 220 3 Wonder 100% Whole Grain (1 oz.) 80 150 2   Baker’s Inn 9 Grain or 100% Whole Wheat 1 110 220 2 160-200 mg of sodium  Roman Meal All Natural Superseed 110 230 3 Oroweat Double Fiber # 70 160 6  Nature’s Own All Natural—100% Whole Wheat 1  Arnold or Brownberry Natural Flax & Fiber (1 oz.) 80 160 4 or 100% Whole Wheat made with Organic Flour 100 240 3  Arnold or Brownberry Natural 100% Whole Wheat (1 oz.) 90 160 3  Baker’s Inn Honey Whole Wheat 100 250 3  Oroweat Whole Grain 9 Grain 90 160 3 Light or Low Calorie (1 slice—about ¾ oz., unless noted)  Oroweat Whole Grain & Flax 100 160 3  Natural Ovens Bakery Weight Sense Right Wheat 50 70 3  Roman Meal All Natural Muesli 110 160 2  Pepperidge Farm Very Thin Soft 100% Whole Wheat (½ oz.) 40 80 1  Home Pride Whole Grains 100% Whole Wheat (1 oz.) 80 160 1  Weight Watchers 100% Whole Wheat 50 90 3  Pepperidge Farm Whole Grain Double Fiber Weight Watchers Multi-Grain made with Whole Grains# 50 90 2 Soft 100% Whole Wheat 100 170 6  Arnold or Brownberry Bakery Light 100% Whole Wheat 40 100 3 Oroweat Whole Grain Honey Fiber 80 170 4   Nature’s Own 100% Whole Grain Wheat Sugar Free 50 110 2 Pepperidge Farm 100% Natural Honey Flax 100 170 3   Sara Lee 45 Calories & Delightful—100% Multi-Grain  Pepperidge Farm Whole Grain Oatmeal 110 170 3 or 100% Whole Wheat with Honey 1 50 110 2  Pepperidge Farm Whole Grain Soft Honey Oat 110 170 3  Oroweat Light 100% Whole Wheat 40 120 4  Pepperidge Farm Whole Grain Soft Honey Whole Wheat 110 170 3  Nature’s Own 100% Whole Wheat (1 oz.) 50 120 2  Wonder Stoneground 100% Whole Wheat (1 oz.) 80 170 2  Nature’s Own Wheat ‘n Fiber (1 oz.) 60 150 2  Roman Meal All Natural Multi-Whole Grain 100 170 2  Pepperidge Farm Carb Style 1 60 160 3  Roman Meal All Natural Whole Grain Sweet Crunch 100 170 2 Best Bite. Honorable Mention. 1Average.  Roman Meal All Natural Double Fiber 100 180 5   #Contains acesulfame-potassium.  Oroweat Whole Grain & Oat with Corowise 90 180 3 Fiber:  Oroweat Country 100% Whole Wheat 100 180 3 Daily Limits (for a 2,000-calorie diet): at least 25 grams. Sodium: 1,500 milligrams.  Pepperidge Farm 100% Natural 9 Grain 100 180 3 Source: company information. The use of information from this article for com-  Pepperidge Farm 100% Natural 100% Whole Wheat 100 180 3 mercial purposes is strictly prohibited without written permission from CSPI. # BRAND-NAME RATING (mg) BRAND-NAME RATING (g) (g)

Calories Fiber Sugar Sodium When You’re Hot... Malt-O-Meal Original (35 g)* 130 1 0 0  Erewhon Organic Brown Rice Cream (45 g) 170 1 0 30 Cream of Rice (46 g)* 170 0 0 0 Our Best Bites ( ) are 100% whole grain, contain no Instant Oatmeal added sugar (some have naturally occurring sugar from their (1 packet) Quaker High Fiber (45 g)1* 160 10 F 7 240 fruit or a smidgen of sugar from their grain), have no more Dr. McDougall’s cups—Organic or regular (66-86 g)1 280 7 17 210 than 100 milligrams of sodium per serving, and are free of Nature’s Path Organic Original (50 g) 210 6 0 160 the poorly tested artificial sweetener acesulfame potassium. Quaker Weight Control (45 g)1* 160 6 F 1A 280 Within each section, cereals are ranked from most to least Kashi GoLean (40 g)1 150 6 F 7 100 fiber, then least to most sugar, calories, and sodium. Quaker Take Heart (45 g)1* 160 6 F 9 110  Uncle Sam (34 g)* 130 5 0 20

# 1 Hot Cereal (mg) Uncle Sam with Soymilk (41-42 g) * 160 5 8 60 (g) (g) Non-Instant Cereal Nature’s Path Organic—FlaxPlus or HempPlus (40-50 g)1 190 5 8 120

Fiber Sugar Sodium (40 grams dry, about 1 cup cooked, unless noted) Calories Kashi Heart to Heart (43 g)1* 160 5 F 13 100  Bob’s Red Mill Organic High Fiber (45 g) 150 10 0 0  Erewhon Organic with Added Oat Bran (35 g) 130 4 0 0  Bob’s Red Mill 7 Grain (41 g) 140 6 1 0  Whole Foods 365 Organic Original (40 g) 150 4 0 0  Mother’s Oat Bran 150 6 1 0 Trader Joe’s Oatmeal Complete (40 g)* 170 4 2 40  Hodgson Mill Multi Grain 160 6 1 0 Dr. McDougall’s Organic Light (30-38 g)1* 140 4 6 150  McCann’s Irish Oat Bran (33 g) 110 5 0 0 Weil by Nature’s Path Organic (40 g)1 160 4 F 9 90  Country Choice Organic Multi Grain 130 5 0 0 Quaker Simple Harvest (42 g)1 160 4 10 80  Bob’s Red Mill Cracked Wheat—Organic or regular 140 5 0 0 Nature’s Path Organic, except Original (50 g)1 200 4 13 110  Bob’s Red Mill Rolled Wheat 140 5 0 0 Quaker Oatmeal Express (54 g)1* 200 4 18 290  Old Wessex Ltd. 5 Grain 140 5 0 0  Quaker Organic Regular (28 g) 100 3 0 0  Bob’s Red Mill 10 Grain (46 g) 140 5 0 10  Quaker Original (28 g)* 100 3 0 80  (41 g) 160 5 0 0 McCann’s Irish Sugar Free (28 g)* 100 3 0 A 140  Bob’s Red Mill 5 Grain (35 g) 120 5 1 0  Dr. McDougall’s Organic Original (28 g)* 120 3 0 40  Bear Naked 100% Organic Medley 160 5 1 0 McCann’s Irish Regular Flavor (28 g)* 100 3 1 80  Whole Grain (33 g)* 100 4 0 90  Country Choice Organic Original (29 g) 110 3 1 0  Bob’s Red Mill Organic Kamut 120 4 0 0 Quaker Lower Sugar (31-35 g)1* 120 3 5 230  Mother’s Whole Wheat 130 4 0 0 Erewhon Organic, except with Added Oat  Bob’s Red Mill Scottish Oatmeal—Organic Bran (34-35 g)1 130 3 5 100 or regular (36-40 g) 140 4 0 0 Nature’s Path Organic—Optimum Power or  McCann’s Irish Oatmeal—Steel Cut or Optimum Zen (40 g)1 150 3 10 140 Quick & Easy Steel Cut 150 4 0 0 Country Choice Organic, except Original (36-43 g)1 160 3 10 60  McCann’s Quick Cooking Irish Oatmeal 150 4 0 0 Whole Foods 365 Organic, except Original (40 g)1 150 3 13 130  Old Wessex Ltd.—Scottish Style Porridge Oats or Quaker, except Original (35-46 g)1* 150 3 13 230 Organic or regular Irish Style Oatmeal 150 4 0 0  Arrowhead Mills Organic Original Plain (28 g) 110 2 0 0  Bob’s Red Mill Whole Wheat —Organic or 1 regular (45 g) 160 4 0 0 McCann’s Irish, except Regular Flavor (35-43 g) * 140 2 12 180  Erewhon Organic Barley Plus (47 g) 170 4 0 0 Frozen Cereal (1 package)  Quaker—Old Fashioned or Quick Oats 150 4 1 0 Amy’s Organic Bowls Multi-Grain (255 g) 190 5 12 300  Bob’s Red Mill Spice N’ Nice (44 g) 190 4 3 10 Amy’s Organic Bowls Rolled Oats (255 g) 220 5 14 220  Bob’s Red Mill Muesli (31 g) 110 4 5 0 Amy’s Organic Bowls Steel-Cut Oats (255 g) 220 5 15 190  Hodgson Mill Apples & More Muesli (35 g) 150 4 5 0 Trader Joe’s Steelcut Oatmeal (227 g) 150 4 7 40  Bob’s Red Mill Organic Creamy Buckwheat (41 g) 140 3 0 0 Amy’s Organic Bowls Cream of Rice (255 g) 170 2 8 220  Lundberg Purely Organic Rice Cereal (45 g) 150 3 0 0  Best Bite. Cereal is fortified or enriched with vitamins or minerals.  Bob’s Red Mill Apple, Cinnamon & Grains (45 g) 110 3 2 10 * 1 Average. F Number includes added isolated fiber. A Cereal contains  Bob’s Red Mill Grains & Nuts (44 g) 110 2 0 0 acesulfame potassium. # Number includes added sugar plus naturally Quaker Quick Grits (37 g)* 130 2 0 0 occurring sugar from fruit and grains.  Arrowhead Mills—Bear Mush or Organic Rice & Shine (42-43 g) 150 2 0 0 Daily Limits (for a 2,000-calorie diet): Fiber: at least 25 grams. Sugar: 40 grams. Sodium: 1,500 milligrams.  Bob’s Red Mill Creamy Rice—Organic or regular (41 g) 150 2 0 10 Source: company information. The use of information from this article for commercial Farina Mills Farina Original (33 g) 120 1 0 0 * purposes is strictly prohibited without written permission from CSPI. Cream of Wheat 2 ½ Minute (33 g)* 120 1 0 90