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Whole Grain Benefits

Right quantity of brown rice panacea for many ailments

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Photo was used for illustration purposes.

Mariecar Jara-Puyod, Senior Reporter

Rice is considered to be one of the culprits of lifestyle diseases and should be avoided. But this cereal, one of the most widely consumed cereals in the world after corn and wheat, actually has health benefits.

“Rice cannot harm us if we know which type of rice to eat and how to eat it properly. Eat just one serving and choose brown, pigmented, micronutrient-dense or some other healthier rice over white-milled rice, ”Philippine Agriculture Minister William Dar wrote to Gulf Today via email.

The ex officio Agronomist / International Rice Research Institute (IRRI, Philippines) said: “White or ground or polished rice is a good source of carbohydrates that provides the energy we need for our daily tasks. It contains six to 10 percent protein. Unfortunately, this rice variety has a relatively high glycemic index (GI), which indicates a faster conversion of carbohydrates into sugar, especially glucose. “

According to the general director of International Crops for the Semi-Arid Tropics (India) from 2000 to 2014, brown rice is the healthy rice as there are other much healthier types of rice such as the pigmented (black, red, pink) ones. The food processing techniques parboiling, germination and fermentation also increase the nutrient content of the rice: “The polishing removes 15 percent protein, 85 percent fat, 80 percent thiamine, 70 percent riboflavin and 68 percent niacin. It also removes 90 percent calcium, 75 percent phosphorus, and 60 percent other minerals. “

With regard to pigmented rice, he mentioned the comparative research study “Healthier Red and Black Rice: Not Your Ordinary Staple Food” from 2017 on 45 red and 25 black varieties in the Philippines with the white rice variety Enolayan by Manila’s Department of Agriculture-Philippine Rice Research Institute -Food scientist Dr. Marissa Romero and her team. Based on the close composition, phytonutrients and health-promoting components “pigmented rice has higher amounts of crude protein, crude ash, crude fat and crude fiber compared to white rice. (It is also) rich in phenolic compounds, vitamin E derivatives and y-oryzanol, which are effective free radical scavengers. ”

He said the phytochemicals in the bran of pigmented rice “have high antioxidant activity that strengthens our bodies against chronic lifestyle diseases. He added that the radical scavengers are effective against poor eyesight, diabetes, cancer and arteriosclerosis (restricted blood flow due to fat build-up).

Referring to the sprouting food processing technique, Dar gave as an example Japanese sprouted brown rice that other Asian countries have. He said this rice is “high in gamma-aminobutyric acid, which has been studied to help speed brain metabolism, lower high blood pressure, and fight cancer (among other things).”

Dar was interviewed by email when Dr. Dana Al Hamwi, India Gate Clinical Nutritionist, in her essay “Rice Is Healthy, Not Fat” and the “Good News About Glyacemic Index of Rice” 2012 jointly published by research teams from IRRI and Commonwealth Scientific and Industrial Research (Australia ). The study analyzed the GI values ​​of 235 rice varieties from around the world. It has been shown that diabetics can still eat rice and stay healthy. You just have to be careful about your rice choices.

Below are other clinical studies that Dar said shows that rice should not be completely ignored:

• “The Gut and Psychology Syndrome” by Dr. Natasha Campbell McBride on Autoimmune Disorders: Only one percent of people fail to recover from food allergies, including celiac disease. You could fight the allergies by not eating cereals for 1.5 to two years and not having to go without rice forever.

• The Wake Forest University School of Medicine from 1966 to April 2006 (North Carolina, USA) showed that consuming an average of 2.5 servings of whole grain products such as brown rice per day can significantly reduce the risk of cardiovascular disease, heart disease and stroke . 285,000 participants took part in this study.

• The obesity researcher / neurologist Dr. Stephen Guyonet said the human body went through genetic adaptations to cope with the changes caused by eating grains, including polymorphisms in the angiotensin enzyme and apolypoprotein B genes.

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Whole Grain Benefits

Healthy Food When Traveling in the Summer

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There is no doubt that your health is your wealth. So to take good care of your health, you need to eat healthy too. Our body is the result of what we put into it. When we eat unhealthy foods, the body soon becomes unhealthy. But if we are interested in keeping our bodies healthy, we need to eat healthy.

If you are planning a visit to Norway this summer, you can also check out Norway’s world class casinos. During your visit, casinos offer good quality food. There are many options of healthy food casinos to choose from. Check out https: //casinopånett.eu/ Eating healthy is also a great option.

Our guide tells you how to take healthy food with you when you travel. This will help maintain a healthy diet while traveling.

Bring your own snacks

If you are bringing your own food, make sure you eat during the trip. Because many of the restaurants you have come across on your trip are tempting enough to entice you to stop off. but don’t fall into their trap, for they don’t offer anything healthy or satisfying.

Pack yourself with fruit and homemade food as you take a road trip to visit a Las Vegas casino. Bringing along snack bars, nuts and sandwiches is considered a genuine health meal.

You can check out the list of groceries to take with you when you travel

  • Fruits: They are a source of vitamins and minerals that keep our diet balanced.
  • Vegetables: They are the best way to get iron-fortified foods.
  • Nuts: Nuts are great sources of fat, fiber, and protein, and they keep you feeling full longer. You avoid indulging in tempting foods as they will fill you up.
  • Snack Bars: If you like taste and nutrition at the same time, then these bag bars are a great option for you.
  • Whole grain crackers: Consuming whole grain snacks will keep you satisfied with Fotolog for a while, as they are high in fiber and protein, which the body is likely to digest slowly, filling you up.

Drink plenty of water

While you must be wondering what is water in the list of good and healthy foods. But keep this in mind, it’s the most important thing to add to your list.

While traveling, you need to drink enough water to flush out toxins and you will feel full. This way you stay away from tempting foods and don’t eat anything unhealthy.

Staying hydrated has many benefits, it makes you feel full of energy. You will feel better in the heat. By getting enough water, you will likely get rid of your cravings for unhealthy foods. It reduces the likelihood that you will feast on tempered foods. If you liked it, you can check out more of the author’s content. Benjamin Reppersen.

Stay somewhere with a kitchen

When booking your trip, consider booking your hotel near a kitchen or rental home. It will reduce the chances of consuming unhealthy foods throughout the trip. Having a kitchen near you can actually cook and eat healthily. There is usually a refrigerator in a kitchen, so it is easy to store fruits and vegetables.

This will avoid having to eat every meal outdoors. Eating out can not only be unhealthy but also expensive. Having a kitchen around you can make your meals easy to prepare, starting each day with a healthy breakfast and ending your day with a light and healthy dinner

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While you are the one who follows a strict diet or loves to eat healthy and organic foods, our guide must have helped find the best options for healthy eating when traveling in summer. These tips can help you eat healthy after your trip as well as while traveling as they are very helpful in keeping your body healthy.

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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