#161: Why you should be eating whole grains
“Little by little, how can you start incorporating more INTACT whole grains into your diet?” -Dr. Yami
Humans have been consuming grains for over 17,000 years. Anthropological studies from Medical University of Vienna in 2014 found that gladiators ate grains and beans and were mostly vegetarian. They were known as “barley eaters”.
In this episode of Veggie Doctor Radio, I discuss the common misconceptions about whole grains — including “carb” fear — and dive into the health benefits of consuming a diet rich in whole grains.
I discuss:
3 edible parts of whole grains — endosperm, germ, and bran
What happens during the refining process of grains
How humans have been consuming grains for 17,000+ years
Common types of whole grains
Pseudograins
Gluten containing whole grains — B.R.O.W: Barley, Rye, Oats (cross contamination), Wheat
One of my pet peeves — people talk about how we eat too many “carbs”.
The health benefits — 3+ servings of whole grains per day reduced cardiovascular disease and mortality by 30% over 10 years. Diets high in whole grains have been shown to decrease LDL, triglycerides, and blood pressure while increasing HDL. Increase satiety and prolong gastric emptying, increase insulin sensitivity and blood sugar control. Decrease cancer risk by 34% when compared to diets with low or no whole grains. 17% reductions in colorectal cancer with 90+ grams of whole grains. 3 + servings per day associated with 32% lower risk of type 2 diabetes.
How to incorporate more whole grains into your meals
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The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
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