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Whole Grain Benefits

One Major Side Effect of Eating Bread, Say Dietitians

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Next to pasta, bread is probably the most vilified group of carbohydrates – and for good reason. The highly processed bread you buy in America contains almost no beneficial fiber naturally found in whole grains and instead contains a number of ingredients you would never find in a baker’s pantry: DATEM, monoglycerides, cellulose gum, monocalcium phosphate, soy Lecithin … you have the idea.

To make matters worse, store-bought, highly processed bread is the fifth most common source of added sugar in the American diet, ahead of classic sugary treats like desserts, cereal, and even ice cream. Yes, bread is a source of added sugar!

“Some breads, although labeled as ‘whole grains’, have excess sugar, which provides empty calories and can cause blood sugar and insulin spikes,” says Tina Marinaccio, MS, RD, CPT, a New Jersey-based Integrative Culinary Registered Nutritionist. Marinaccio notes that it’s important to keep an eye on the labels as many brands are now using natural sweeteners, but that doesn’t mean they’re better for you than the classic high-fructose corn syrup.

“Don’t be fooled by low-calorie sweeteners that sound healthy like coconut sugar, brown rice syrup, and cane sugar. Sugar is sugar by any name. For every 4 grams of sugar on the nutrition board, that’s one teaspoon of sugar, “she says.

Eating (healthy) bread has a surprising, positive side effect: you get more fiber in your diet.

But like many foods, bread can vary in quality and nutritional value, and choosing the right bread can actually have incredible health benefits. In fact, the nutritionists we spoke to agreed that there is one great benefit to bread that you would never suspect but need to know: Less processed whole grain bread is a great source of fiber.

“Dietary fiber is an important nutrient that is clearly under-consumed in the American diet. Less than 1 in 10 people eat the recommended daily amount of fiber. Those who eat bread and grains, especially some with bran and whole grains, are more likely to meet fiber needs, “says Stacey Krawczyk, MS, RD, the consulting registered nutritionist for the Grain Foods Foundation and President of FoodWell Strategies.

In fact, “both whole grains (complex carbohydrates) and refined / fortified grains together account for about 54% of the total fiber intake in the American diet, according to a recent Nutrients study,” said Krawczyk.

Why you need fiber from bread.

While bread is often the first thing we eat when we start a diet, Krawczyk advocates keeping this whole grain food as part of your diet: [the bread and cereal] Group overall less likely to meet fiber requirements. Plus, they won’t have foods that offer the particular nutritional benefits of bread and cereals, such as the cholesterol-lowering B-glucan, “she explains.

The reason bread is such a good source of fiber is because “fiber is essential for colon health and feeling full,” she says Claudia Hleap, MS, RD, LDN a registered nutritionist and owner of Hleap Nutrition, a Philadelphia nutrition practice. “Dietary fiber also helps with blood sugar control and appetite regulation. When trying to make the healthiest choice between breads, choose the bread with the highest fiber and protein content. This makes the bread a more filling choice as part of your meal. “

Fiber isn’t the only benefit of healthy bread.

“When bought from a bakery (or baked at home), bread can be a great source of whole grains, complex carbohydrates, fiber, and more. Whole wheat flour and other flours made from ground whole grains provide nutrients that are good for our health. Whole wheat flour is high in fiber and a good source of iron as well as many of the B vitamins. Some breads can also contain nutrient-rich ingredients such as nuts, seeds, and dried fruits. “Says Abbie Gellman, RD, a registered nutritionist and chef at the Institute for Culinary Education.

How to buy the right bread to reap its high fiber benefits.

As we mentioned at the beginning, most store-bought bread in America is highly processed and contains little to no fiber and more than 7 grams of sugar. (Related: The 18 Most Unhealthy Breads In The World.)

Hence, it is important that you purchase the right type of bread to reap its benefits.

“If you’re buying pre-packaged bread, it’s a good idea to choose one from the bakery (as opposed to a mass-produced bread that can be found in ‘Brotgasse’ ‘),” recommends Gellman.

And be sure to look at the label for “whole grain”.

“Consumers should make sure that their bread is made from whole grains. A whole grain is a whole seed of a plant that contains bran, endosperm, and germs. Since this is the whole grain, it will contain all of the nutrients from each part. Refined grains don’t have all parts of the grain anatomy. Most refined grains remove bran and germs during the milling process. Compared to whole grains, refined grains have 25% of the protein and half the nutrients, “says Gellman, adding that you also make sure you don’t see any ingredients like added sugar and refined flour.

In addition to the 8 healthiest breads to lose weight, Marinaccio recommends whole grain breads like Alvarado Street, Ezekiel Bread and good organic whole grain breads like Mestemacher. “These start with the intact grain and contain bran, germ, and endosperm, which helps preserve the fiber, B vitamins, antioxidants, and vitamin E,” she says.

Take that away

As with many store-bought foods, the quality of a food determines its health benefits. While opting for ultra-processed bread can add to your extra sugar intake and drive your blood sugar up, Choosing a whole grain bread actually adds to your daily fiber intake: something most Americans lack. If you’re not sure if you need to increase your fiber intake, check out these 9 warning signs that you are not eating enough fiber.

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Whole Grain Benefits

Good habits better than fad diets

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As diets become more popular, more and more people fall victim to solutions that promise great results but don’t really amount to long-term weight loss, said Teresa Henson of the University of Arkansas at Pine Bluff.

Henson is the Extension Specialist and Nutritional Counseling Coordinator for the UAPB 1890 Cooperative Extension Program.

Maintaining a healthy weight is better ensured through healthy eating and physical activity.

“Fad diets and magic supplements are marketing ploys,” she said. “They promise big changes with little effort for the person who wants to lose weight. Ultimately, however, they are not reliable or healthy ways to lose weight. A good rule of thumb is to remember that if a diet or weight loss product sounds too good to be true, it probably is. “

Instead of dieting, individuals can lose weight by choosing healthy lifestyles for longer, Henson said.

Henson recommends individuals use the following tips to help lose weight without dieting:

• Practice portion control. Serve meals on smaller plates so as not to overeat. Use snack bags to store snacks like almonds, dried fruits, or carrots.

• Choose diversity. Eat foods from all food groups on a regular basis, including lean proteins, whole grains, fruits and vegetables, and low-fat dairy products.

• Eat lots of fruits and vegetables. Although the amount of fruits and vegetables an individual needs will depend on factors such as age, gender, and physical activity level, as a general rule of thumb, adults should eat 2 to 3 cups of vegetables and 1.5 to 2 servings of fruit per day.

• Avoid unhealthy fats. Limit saturated fats from animal sources and trans fats from fried foods, snacks, and fast food products.

• Eat smaller meals more often. Individuals can try to have five or six mini meals a day that can be distributed every three to four hours. Low-fat cheese and whole grain crackers or a tablespoon of peanut butter on whole grain bread are examples of healthy, filling snacks.

• Exercise 150 minutes a week. To achieve the recommended exercise time, individuals can break up their exercise routine into shorter periods of time. For example, a person could walk 10 minutes three times a day for 150 minutes of exercise for 5 days.

• Different types of physical activity. In addition to cardio, use fat burning weight training exercises and stretching for flexibility.

• Clean the kitchen. Throw away high-calorie, high-fat, and sugary foods, including chips, cookies, sodas, ice cream, and candy. Stock up on the refrigerator and cupboards with lean protein, fruits, vegetables, whole grains, nuts, seeds, good fats, and low-fat dairy products.

• Join a support group. Invite friends, family, and co-workers to change healthy lifestyles at the same time. With mutual support, encouragement, and motivation, it becomes easier to stick to a healthy lifestyle.

Individuals in need of weight loss guidance should consult their doctor or registered dietitian, Henson said. They can provide information about a person’s ideal weight and recommended calorie intake.

DIET PLANS, PRODUCTS TO AVOID

According to the Academy of Nutrition and Dietetics, people should avoid diet plans, pills, and products that are characterized by:

• Promise of rapid weight loss. Those who lose weight very quickly tend to lose muscle, bones, and water and are more likely to regain weight quickly. Healthy plans aim to lose 1 to 2 pounds per week and are more likely to guarantee that you will not lose weight.

• Quantities and restrictions. Avoid diets that allow unlimited amounts of foods like grapefruit, eggs, or cabbage soup. Diets that recommend eating the same food for a long time can be boring and difficult to keep up with. Also, avoid diets that eliminate or limit entire food groups, such as carbohydrates or proteins.

• Specific food combinations. There is no research-based evidence that combining certain foods or eating only at a certain time of the day will aid weight loss. Also, avoid diets that falsely claim that eating certain “wrong” food combinations can cause the food to turn into fat immediately or produce toxins in the stomach.

• Rigid menus. Limiting food choices or following complicated eating plans can be difficult in the long run. With each new diet, individuals may ask themselves, “Can I eat like this for the rest of my life?” If the answer is no, the diet should be avoided.

• Sedentary lifestyle. Regular physical activity is an essential part of healthy weight management. Individuals should find a physical activity they enjoy and aim for 30 minutes to an hour of activity most days.

“Fad diets are a temporary solution that have no permanent health or weight benefits,” said Henson.

Will Hehemann is a writer / editor at the UAPB School of Agriculture, Fisheries and Human Sciences.

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Whole Grain Benefits

8 Best Foods for Dieters to Eat Healthy

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It can be a little overwhelming when trying to start a healthy diet. There are so many dietary foods to choose from and the media offers different messages about which foods are always healthy. Fortunately, registered nutritionists are here to quickly break down the best diet foods for dieters looking to lead a healthy lifestyle. Additionally, here are some ideas on how to easily incorporate these foods into your diet without any hassle.

Here are eight of the best diet foods for a healthy body.

1. Nut

Nuts are often unpopular because of their fat content. But that makes them great! Nuts are high in polyunsaturated fats and monounsaturated fats and healthy fats called fiber. These nutrients help keep you feeling full after a meal and help keep your diet going longer.

Not only do nuts keep you full, but they also help improve your health. For example, one study found that nuts help improve blood sugar control, weight control, and heart health.

When consuming nuts, it should be noted that they are high in calories due to their high fat content. When consuming nuts, it is important to eat them in moderation. The American Heart Association recommends consuming about 4 servings of unsalted nuts per week. A serving of nuts is the equivalent of just a handful of whole nuts (1.5 ounces). If you want to use nut butter instead, one serving is 2 tablespoons.

2. Lean protein

You need to eat when you are dieting or trying to build muscle. Enough protein. This is the message that personal trainers, magazines, and nutritionists always hear, but what kind of food are they talking about?

If you want to increase your protein intake, your focus should be on a lean source of protein. These include chicken breasts and lean beef. Lean protein sauce excludes products like beef and pork that contain saturated fat (an unhealthy type of fat that you should try to reduce).

Not only does protein help build muscle, it is also difficult for our bodies to digest, so trying to do so will burn more calories. This is known as the “heat effect of food”. Our bodies have to work hard to digest lean protein so we have fewer calories than when we eat carbohydrates and fats.

3. fish

Fish like chicken breasts and lean beef are high protein foods that are generally low in fat. Certain fish, such as salmon, are high in fat but contain healthy fats that are similar to those found in nuts. Fish fat also supplies the body with other nutrients. Omega-3 fatty acid. These fatty acids can help reduce your risk of cardiovascular disease, glaucoma, and various psychiatric conditions such as depression and dementia.

Fish can also be an excellent source of protein for those with a plant-positive diet, in the Mediterranean or on a Pescetarian diet. The Food and Drug Administration (FDA) recommends that adults in the United States eat 2-3 servings of fish per week, with one serving approximately the size of the palm of your hand (4 ounces).

4. Whole grains

While we’ve discussed the fact that proteins give foods a much higher heat effect than carbohydrates and fats, it is still important to have healthy carbohydrates as part of the diet. To do this, dieters should focus on choosing whole grains.

Whole grains are more nutritious because they are less refined than their counterparts. Whole grains provide the body with fiber that will help you stay full longer and help you feel full. Fiber also helps lower cholesterol and prevent blood clots from forming.

Whole grains also help the body maintain stable blood sugar levels. This is important for all dietitians, but especially for people with prediabetes and diabetics. These foods also provide the body with a wide variety of vitamins and minerals such as iron, B vitamins, magnesium, zinc, copper, and antioxidants.

If you’re looking for a way to include whole grains in your diet, try adding oatmeal to your breakfast! If you’re bored with plain old oatmeal, try soaking a virtual granola overnight with a mix of oatmeal and your favorite toppings.

5. Legumes

As you may have heard of nuts, lean protein, and whole grains, the term “husk” may be a little more alien. Legumes are a category of vegetables and include products like green peas, beans, chickpeas, and lentils.

According to the American Diabetes Association, regular consumption of legumes can reduce the risk of type 2 diabetes and improve glycemic control in people who already have the disease. They have also been shown to improve heart health, and studies have shown that they can improve weight management, which is key to dieting.

Some legumes, such as chickpeas and beans, also serve as excellent sources of lean protein for those looking for a more plant-based, vegetarian, or vegan diet. .. Throw chickpeas or rinsed unsalted black beans on a bowl of lettuce or brown rice for protein and feeling full without ingesting animal-based foods.

6. berry

As mentioned earlier, fiber it is a very important nutrient for those who are on a diet. It helps improve blood sugar stability and heart health while maintaining postprandial satiety and satisfaction. Berries, like nuts and whole grains, are high in fiber. In addition, berries provide antioxidants to our body. This is a helpful substance. Prevents cell damage.

It’s best to consume antioxidants with whole foods rather than supplements. So add some berries on your day! If you’re still not sure, check out these benefits.

7. Dark leafy vegetables

Like other vitamins and minerals, dark leafy vegetables are another great source of fiber. For example, kale and spinach are high in vitamins A, E, C, and K. Other dark leafy vegetables like broccoli and mustard are high in many B vitamins.

Dark leafy vegetables are also high in antioxidants which, as mentioned above, help prevent cell damage. Antioxidants are known to help prevent osteoporosis and inflammatory diseases. These vegetables are low in calories and carbohydrates and are suitable for those who want to be lean.

Adding dark leafy vegetables to your diet is very easy! They are the perfect base for salads or you can use them to make sandwiches or wraps.

8. Greek yogurt

Greek yogurt contains twice as much protein as regular yogurt. This is very useful for those on a diet. In addition, Greek yogurt has fewer carbohydrates than regular yogurt. Greek yogurt also provides your body with probiotics that improve gut health and reduce gas.

When looking for Greek yogurt, choose one that is low in sugar to avoid unnecessary caloric intake. If possible, choose unsweetened yogurt and add toppings like berries and nuts to add flavor.

Finally

Trying to start a diet while maintaining a healthy lifestyle is not difficult to do. As we discussed, there are so many healthy foods that many of us already eat in our daily lives. If you have not yet eaten some of these foods, it is very easy to get started!

If you’re looking for something simpler, don’t be afraid to grab a handful of nuts as a snack or make oatmeal for your morning breakfast. These foods will help keep you full and provide your body with many of the nutrients it needs to keep your diet on track.

More nutrition tips

Recommended picture credits: Louis Hansel via unsplash.com

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Whole Grain Benefits

Learn to preserve food now, enjoy later

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Finally the sun is shining more often than not, and the weather is warm enough that most people only think of snow, of snow cones.

So who thinks of the upcoming winter? The people at the Cornell Cooperative Extension of Ontario County, that’s who.

Perhaps you are reading the essay by Judy Price and Diane Whitten, home food preservation experts at Cornell Cooperative Extension of Ontario County, which extolled the benefits of food preservation.

The quintessence, as you write: “There is nothing better than producing your own food for self-sufficiency and health. … Food preservation is an essential skill with which you can enjoy your harvest all year round. ”

And during the COVID-19, many undoubtedly found, or thought I should, more time to look into canning, fermentation and the like.

You can. In the coming weeks they will help you learn this by offering several online courses on food preservation.

First up is the fermentation of Kombucha and Jun, which is scheduled for Tuesday, June 29th, from 6 to 8 p.m. via Zoom. Participants will learn how to make fermented teas, but also their health benefits. To register for the Zoom class, visit https://cornell.zoom.us/meeting/register/tJcrd-ugqjwvGtXdR5yLAgy_sSIZE35w711B (or shorturl.at/gyGO8) or contact Whitten at dwhitten@cornell.edu or 518-885 -8995.

The next courses, scheduled during the summer and well into early fall, will make you hungry if you are not already.

Quick Pickling is Thursday, July 29th; Preserved vegetables, meat and soups, Thursday 5th August; Salsa & Tomato Preservation Tuesday 17th August; Preserving Apples, Thursday September 9th; Making Jerky & Canning Meat, Thursday October 7th

And come to the Super Bowl in February – maybe check out the Buffalo Bills with friends – guests will appreciate the homemade salsa you pick from the pantry for the special occasion.

For course links, details, or more information, contact Whitten or visit the Cornell Cooperative Extension of Ontario County at http://cceontario.org/.

“Store the shelves for the summer”

On Saturday (every day, actually, but especially today), consider helping the hungry in the ward.

The Victor Farmington Food Cupboard’s drive-through food campaign “Stock our Shelves for Summer” takes place on Saturdays from 8 am to 11 am at his house, 6548 Anthony Drive, Victor.

The food collected will aid food insecure families and will also be used to fill blessing boxes at Victor and Farmington that can be accessed when the grocery cupboard is not available. The Victor Farmington Food Cupboard feeds over 700 Ontario County families each month, operates a delivery system, and has operated drive-through food distribution since the March 2020 pandemic.

Since the grocery cupboard is transitioning to a date shopping system, the shelves need to be replenished. Almost all foods are accepted, but peanut butter, diced tomatoes, tomato sauce, whole grain and low-sugar cereals, low-sugar granola bars, meals that can be consumed without cooking (soups with pull tabs, mac and cheese cups, etc.) are particularly needed for the homeless, small ones Gatorade bottles and small water bottles.

It is possible to order and have it sent directly via a target registration: https://www.target.com/gift-registry/giftgiver?registryId=d86d78b4bcfa45b7a5f29395154244a3&type=GENERIC&occasionType=CHARITY&ref=reg_home_qruurs_fam (or shortruurs_fam) .

Tea and scones; of course

Have you ever seen the Great British Bake Off show on PBS?

The people at Wood Library have to be fans.

The library runs a fun online program called the British Bake-off Challenge, which takes place on Saturday, June 26th at 3pm.

Participants aged 17 and over can learn how to make scones. First, reserve a kit and take part in the zoom action for the challenge. Visit https://woodlibrary.librarycalendar.com/events/wood-library-british-bake-challenge.

Oh, and put on your best British-inspired outfits. And it’s tea time, so have tea and chat while the scones bake.

At the end a winner will be drawn.

But hurry up: at the moment there are only three places left.

Mike Murphy

Eat, drink and be Murphy

The Eat, Drink and Be Murphy column examines the abundance of foods and drinks in the region – and the people who bring them to you – from soup to nuts, accented with a craft beer or Finger Lakes wine. Because who doesn’t like to eat and drink? Email Assistant Editor Mike Murphy at mmurphy@messengerpostmedia.com or call 585-337-4229 with ideas and suggestions.

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