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References:
Whole grains affect cholesterol, glucose levels, risk of disease:
https://academic.oup.com/jn/article/142/7/1304/4743493
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)
https://academic.oup.com/ajcn/article/105/6/1462/4569801
whole, but not refined grains, associated with lower risk of disease
https://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719227?casa_token=03ruCzYhMt8AAAAA:rG9jdIFmQ84ru3xglBW9YKCedaLhWTZMqOMZjtAEevtk3koOm1uYF_ZnCyBju0CBXlnxwFkcOKP6IXw
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/
Eggs acutely spike cholesterol levels:
http://www.jlr.org/content/35/11/1993.full.pdf+html
Oats affect cholesterol levels, liver function, BMI:
https://link.springer.com/article/10.1007/s11130-013-0336-2
https://www.sciencedirect.com/science/article/pii/S0899900710003941
Oldest man in the UK credits oats:
https://www.thisisinsider.com/eat-oats-porridge-and-avoid-dying-to-live-to-111-say-britains-oldest-men-bob-weighton-alfred-smith-2019-3/
Whole grains are not inflammatory for most people and in some cases even show anti-inflammatory effects:
https://www.mdpi.com/2072-6643/5/3/771/htm
https://academic.oup.com/jn/article/140/9/1669/4689205
Whole grain recipes:
https://www.forksoverknives.com/recipes/quinoa-curry-bowl/#gs.2vt402
https://www.forksoverknives.com/recipes/creamy-wild-rice-soup/#gs.2vt7po
https://www.forksoverknives.com/recipes/mushroom-green-pea-risotto/#gs.2vtddw
Protein videos:
https://www.youtube.com/watch?v=_qndZ8_6vTk
https://www.youtube.com/watch?v=vBV5Us7OzZc
Iron video:
https://www.youtube.com/watch?v=h_sIN3EBo4A
Food comparison, USDA recommendations:
https://www.youtube.com/watch?v=mRwd49NuFLI
Today we’re going to talk about whole grains
Whole grains r anti-inflammatory, they lower your cholesterol & ur blood glucose and they’re linked to lower risk of disease.
Whole grains: Brown rice, oatmeal, quinoa, corn, cous cous, kamut, farro, barley, etc.
does gluten intolerance mean grains are off limits forever? No.
what makes whole grains special? refined grains like baked goods from white flour, white rice, white pasta, artificial cereals: fiber is stripped so absorption is not natural, they spike your blood sugar too much and too fast.
whole grains have fiber package slowing down absorption and feeding gut microbiome, which thrives on fiber.
so add 1 serving of whole grains to ur day. Does 1 serving of whole grains make a difference?
whole grains are linked to risk of disease. Even just 1 daily serving is linked to 25% lower risk of mortality.
what about white pasta or white bread or white rice?
Refined grains don’t give you a benefit and may increase ur risk of disease so shoot for the unprocessed food.
which whole grain is best?
the obvious one is oatmeal. oatmeal lowers your cholesterol,
overnight oats, delicious breakfast.
Lets compare oatmeal to eggs. Bowl of oatmeal vs a large egg.
nutrients: low sat fat, low cholesterol, high fiber.
Cholesterol, very high in eggs, zero in oatmeal
eating eggs can spike blood cholesterol.
oatmeal lowers cholesterol
Oatmeal seems too good to be true
oldest man in the uk credits oatmeal!
fiber? 4g in oatmeal, zero in eggs.
Iron:oatmeal =77%
today’s step is about one serving of grains.
dont like oatmeal? Have any whole grain: quinoa curry, risotto, corn on the cobb or in a salad… enjoy ur whole grains.
do grains promote inflammation? whole grains do not induce inflammation
