In Sacramento, there’s a sort of nutrition disagreement, not quite a war, but people on opposite sides. One of those sides touts and researches the health benefits of unprocessed whole grains as part of a modified Mediterranean or Pan-Asian diet and those on the Paleo diet who try to avoid as much starchy vegetables and sugar as possible, consuming lots of fish stews, green vegetables, and foods that don’t raise blood sugar/glucose levels.
Too much animal protein raises your uric acid levels, may cause gout, also raises blood sugar levels just like fruit does, and may raise your blood pressure. So you only need a little bit of protein, about 3 ounces of seafood, for example, or another other equally good protein source with the necessary amino acids.
They avoid gluten, fructose, and sugar as much as possible, but eat some fruit low in sugar, and for the most part, avoid breads of any kind as well as most processed foods. Which is healthier for your body? The problem also is that according to some nutritionists, most people with dementia such as Alzheimer’s have a craving and a diet high in sugary sweets and starchy foods. Or maybe that’s standard nursing home fair in some places due to limited food budgets.
The University of California Cooperative and Extension (UCCE) Rice Project is an interdisciplinary collaboration that fosters research in rice production management and facilitates the exchange of information and the development and spread of promising technologies. The project studies rice production in California, especially in the Sacramento area. The problem in nutrition is the ‘war’ between scientists who tout the health benefits of whole, unprocessed grains, and some nutritionists who insist grains may rot your children’s teeth or cause high levels of insulin to keep circulating in your blood, thereby shortening your lifespan. Who’s right. That depends on what your body’s requirements are.
Why are some vegetarians with high cholesterol often suffering from insulin resistance, high insulin levels and sugar spikes in their blood? Some scientists claim that people who live longer lifespans in good health usually have low insulin levels in their blood stream. This does not refer to high blood sugar levels, just not an excess of insulin circulating in their bloodstream.
If you’re a carbivore, a carbiholic, or a carbohydrate-only eating individual who also has problems with gluten, cereal grain sensitivity, the newly revised book, Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life, by Nora T. Gedgaudas, CNS, CNT may be of help by offering information and research you might find applies to your situation. Then you can discuss your situation with your health care team.
Learn how anyone can achieve “Primal Health” in today’s challenging modern world by combining modern day science to what we know about our Ice Age human physiology. The book, Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life reveals and helps break through many long-standing myths that keep most people trapped in a pattern of sub-optimal health and well being. Learn how the way we evolved as a species helped shape our nutritional needs and what this means for our physical and mental health, survival—and beyond—in today’s modern world.
Now the question is should you eat more of a Paleo diet or more of a Plant-based diet for your individual body’s requirements for health? According to the Why Grains are Unhealthy website, www.marksdailyapple.com/why-grains-are-unhealthy/, the following information appears against grains:
Lectins are bad. They bind to insulin receptors, attack the stomach lining of insects, bind to human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity.”
Gluten might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the proteins giladin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects.
As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA is an antibody produced by the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten. Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.
Phytates are a problem, too, because they make minerals bio-unavailable, thus rendering null and void the last, remaining argument for cereal grain consumption.
Is there a good reason for anyone (with access to meat, fruit, and vegetables, that is) to rely on cereal grains for a significant portion of their caloric intake? Also, according to the Why Grains are Unhealthy website, “The answer is unequivocally, undeniably no. We do not need grains to survive, let alone thrive. In fact, they are naturally selected to ward off pests, whether they be insects or hominids. The author of the Why Grains are Unhealthy article writes, “I suggest we take the hint and stop eating them.”
The Other Side Says Whole Grains Are Good for the Heart
On the other hand, whole grains were said by scientists in studies to be good for the heart. Check out the Harvard Science article, “Eating whole grain cereals may help men lower heart failure risk.” In the recent American Journal of Clinical Nutrition study, the research team first looked at data from the Health Professionals Follow-up Study, which has followed 51,529 men since 1986, when the study participants were 40 to 75 years old.
Researchers viewed a subset of 31,684 men free of hypertension, cancer, stroke or heart disease at the study’s outset. During 18 years of follow-up, 9,227 of them developed hypertension. Men in the top fifth of whole grain consumption, that averaged about 52 grams of whole grains daily, were 19 percent less likely than the men in the bottom fifth, who ate an average of about 3 grams of whole grains daily, to develop hypertension during follow-up.
It took three months after a new July 2009 study on the health benefits of whole grains, especially brans in whole grains, and how whole grains help to lower hypertension, had been published in the American Journal of Clinical Nutrition before the mainstream media (Reuters) reported it October 7, 2009. The Whole Grain Stamp now appears on over 3000 products in 14 countries, according to the body that issues the Stamp, the Whole Grains Council. Also see the October 10, 2009 Windsor Star article, “Whole grains may help keep blood pressure in check.”
What Did the Separate Components of Whole Grains Reveal?
When the researchers looked at separate components of whole grains, only bran showed an independent relationship with hypertension risk, with men who consumed the most at 15 percent lower risk of hypertension than men who ate the least. However, the researchers note, the amount of bran in the men’s diet was relatively small compared to their total intake of whole grain and cereal fiber. See the article, “Bran, whole grains may fight high blood pressure in men.”
According to the HealthDay News article, “Whole grains as a part of a prudent, balanced diet may help promote cardiovascular health,” the lead researcher and project director at Harvard School of Public Health of the Health Professionals Follow-Up Study, Dr. Alan J. Flint explained to the media. The latest analysis followed up previous studies that’s why it’s called a Follow-Up study. “Higher intake of whole grains was associated with a lower risk of hypertension in our cohort of over 31,000 men,” Flint told the press.
The relationship between whole grain intake and hypertension risk remained even after accounting for men’s fruit and vegetable intake, use of vitamins, amount of physical activity, and whether or not they were screened for high blood pressure. This suggests that the association was independent of these markers of a healthy lifestyle behavior pattern. It’s possible, the researchers say, that the men that ate more whole grains gained less weight over time. The current findings, Flint and colleagues explained, “have implications for future dietary guidelines and for the prevention of hypertension.”
This is not a new idea. The most recent scientific studies help to lend credibility and validity to the claims and to studies using fewer people. For years, books have touted the health benefits of whole grains. In the 2008 book, The Cholesterol Hoax, Dr. Sherry A Rogers notes on page 181, “Whole grains are actually much higher in antioxidants than fruits and vegetables.”
The section, “They Forgot the Whole Grains,” explains, “Folks who have diets containing daily whole grains have 26% less heart disease, 36% fewer strokes, and a 43% lower cancer rate. In another study of 88 folks with high blood pressure, 73% of those who had two meals of whole grains a day dropped their blood pressure medications in half in addition to dropping their cholesterol and blood sugars (Pins, Jones).” Read the published scientific study, Pins JJ, et al. “Do Whole Grain oat cereals reduce the need for antihypertensive medications and improve blood pressure control? Journal of Family Practice 51: 353-359, 2002.
The most recent USA nutrition guidelines recommend that people get at least 3 ounces, or 85 grams, of whole grains daily, and that they consume at least half of their grains as whole grains, according to the recent Reuters article of October 7, 2009, “Whole Grains May Keep Blood Pressure in Check.”
“There’s evidence, the investigators note, that women who eat more whole grains are less likely to develop high blood pressure, also called hypertension, but there is less information on how whole grains might affect men’s heart health,” according to the Reuters article, based on a recent study published in the American Journal of Clinical Nutrition.
Eating lots of whole grains could ward off high blood pressure, according to that study published in the American Journal of Clinical Nutrition. You can read the abstract of the actual study in the July 1, 2009 issue of the American Journal of Clinical Nutrition, Volume 90: 493-498, 2009, doi:10.3945/ajcn.2009.27460.
The title of the research is, “Whole grains and incident hypertension in men.” Although the study had been performed with only men, women can benefit also, provided that you don’t have sensitivities to whole grains such as celiac disease. It doesn’t matter which whole grains you eat so much. You could substitute quinoa or amaranth, oats, brown rice, or rye for wheat because wheat in some people causes a rise in insulin. But what did the study actually find?
According to the study, men with the highest whole-grain consumption were 19 percent less likely to develop high blood pressure than men who ate the least amount of whole grains. But you need to know something about how to prepare whole grains so that you don’t get the phytates in grain.
Whole grains contain phytic acid in the bran of the grain. Phytic acid combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract, according to the article, “The Two Stage Process: A Preparation Method Maximizing the Nutritional Value of Whole Grains.”
According to Introduction to Whole Foods, page two, “Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing nutrients for absorption. This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins including gluten. For many, this may lessen their sensitivity or allergic reactions to particular grains.”
The healthier way to prepare whole grains, according to the article, ” is to soak the whole grains or whole grain flour in an acid medium such as buttermilk, yogurt, or other cultured milk, or in water with whey, lemon juice or vinegar added. As little as 7 hours soaking will neutralize a large portion of the phytic acid in grains. Twelve to 24 hours is even better with 24 hours yielding the best results.”
Basically, you can soak grains overnight in a covered jar of filtered water in your refrigerator. The grains will become soft. You can soak whole grains for two days. The whole buckwheat usually becomes soft enough to eat for breakfast without cooking with heat.
Just put some cherries and blueberries or dried fruit such as raisins on top of it, add a handful of chopped nuts or hulled sunflower seeds and sesame seeds, and you have a great breakfast cereal, as long as you’re not sensitive to the nuts and seeds or the particular grains. Buckwheat isn’t the same grain as regular whole wheat.
Usually, there’s an alternative whole grain you can tolerate, with some exceptions for persons with various sensitivities or those with celiac disease who must eat gluten-free foods. Then choose the gluten-free substitutes.
Brown rice, buckwheat and millet are more easily digested because they contain lower amounts of phytates than other grains, so they may be soaked for the shorter times. According to Introduction to Whole Foods, other grains, particularly oats, “the highest in phytates of the whole grains, is best soaked up to 24 hours.”
The article reports that there are two other advantages of the two-stage process. “Several hours of soaking serves to soften the grain, resulting in baked goods lighter in texture, closer to the texture of white flour. The longer the soaking, the less necessary is the baking powder. Baking soda, alone, will give enough rise. Secondly, this is a great step in convenience, dividing the task into two shorter time periods, cutting the time needed to prepare the recipe right before cooking and baking when you feel rushed to get food on the table.”
Science research teams often look at the The Health Professionals Follow-Up Study on various topics. The Follow-Up Study explores men’s health issues, relating nutritional factors to the incidence of serious illnesses, such as cancer, heart disease, and other vascular diseases. This all-male study is designed to complement the all-female Nurses’ Health Study, which examines similar hypotheses.
According to an October 20, 2010 study published in the Journal of Agricultural and Food Chemistry, black rice bran may cut inflammation. See the article, “Black rice bran may help fight disease-related inflammation.” See the article, “The Next Big Food Fad is Black Rice Bran.”
UC Davis studies the health benefits and production of rice
UC Davis in the Sacramento-Davis regional area also researches rice. In the Sacramento area, UC Davis also studies the health benefits and production of rice bran oil, rice bran, and whole-grain brown rice. The University of California Cooperative and Extension (UCCE) Rice Project is an interdisciplinary collaboration that fosters research in rice production management and facilitates the exchange of information and the development and spread of promising technologies.The project studies rice production in California, especially in the Sacramento area.
You’d have to eat many times more servings of black rice to get the same nutrients from black rice bran, which is difficult to find at this time in stores. But you can buy black rice and grind it to a flour in a coffee grinder or a dry grinder (such as a Vita-Mix dry grinder) and then sprinkle the black rice flour or meal over other foods.
As the studies on black rice bran reach the stores, availability of black rice bran may change. In the meantime, keep on grinding the black rice into flour and sprinkle it on foods. If you cook black rice, you’ll find it’s a very sticky rice and tastes good as a fruit-sweetened rice pudding, the way some people may eat it in China, for example. Black rice also is popular in Thailand and Indonesia.
You can buy black rice in Sacramento in the bulk bins at the Whole Foods Market on Arden and Eastern Avenues. The black rice, a product of China, are marked “forbidden rice,” which is another name for black rice. It goes back to the historical era in some areas of Asia when only the king or royalty was allowed eat the more nutritious black rice, and the rest of the population had to do with white rice.
For more information on black rice in Sacramento, see the California Rice Commission website. You might also look for black, Japonica and mahogany Japonica short grain rice in the Sacramento area. In fact, Sacramento and the surrounding valley areas are California’s main rice-growing regions.
To buy black Japonica rice online, which may be a field blend of black and mahogany Japonica rice, check out the Max Vite, website where you can order just one bag of Lundberg Black Japonica Rice or as many as you want. Or you can also see the site, Lundberg Black Japonica Rice, 16-Ounces (Pack of 12): Amazon.com . Lundberg is located in N. California in Richvale, located approximately 80 miles north of Sacramento.
Which is better, a modified Mediterranean diet or a Paleo diet? Regarding the Paleo diet, see, the following websites.
Saturated fat is good for you. Not Bad. Calories don’t make you fat. Refined sugar leads to early aging and diabetes. Whole grains are unhealthy. Excess vegetable oil (linoleic acid) is bad for you. Animal products don’t cause cancer. Gluten is harmful. Cholesterol doesn’t cause heart disease. Chemicals and additives cause mental disorders.