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Whole Grain Benefits

The Connection Between Diet and Sleep

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We know that diet is a pillar of health. Our diet is also an important basis for healthy sleep. Cultivating eating habits that are right for you and help you get a good night’s sleep is not one size fits all. There is no such thing as a “diet” that is good for sleeping, and there are a wide variety of foods that go well with a sleep-inducing diet.

The Mediterranean diet, with its abundance of unprocessed whole foods, an emphasis on vegetables, fruits, moderate whole grain consumption, and healthy fat and protein sources, has been linked to higher quality sleep, also in this 2020 study of adult women in the United States.

But the short- and long-term impact of food on sleep and sleep quality is a fairly under-explored area of ​​sleep and nutritional science. There is a lot more to learn about how macronutrients – proteins, fat, carbohydrates, fiber, amino acids – as well as vitamins and minerals influence sleep behavior and the quality of our night’s sleep. However, there is growing scientific evidence to show which foods can protect and improve sleep – and which foods can undermine sleep.

Protein: Protein is a natural sleep aid. Its sleep benefits include high protein foods a source of tryptophan, an amino acid the body uses to make the sleep-promoting hormone melatonin. And consuming a larger proportion of calories from protein can help you feel full at night, suppress hunger hormones, and allow for longer-term rest overnight.

A 2020 review of recent sleep nutrition research found that higher quality sleep was associated with consuming more daily calories from protein and fewer carbohydrates and fat. And a 2016 Columbia University study found that participants who ate meals high in protein and fiber, and low in saturated fats, sugar, and carbohydrates, had better quality sleep and more time in deep sleep.

The wide range of sleep-friendly protein sources includes eggs, fish, chicken breast, broccoli, spinach, quinoa, and almonds.

Fiber: Eating a high-fiber diet can help us achieve deeper, more restful rest. High-fiber diets have been associated with less time in light sleep and more time in slow-wave sleep, the deep, very restful phase of sleep during which the body performs significant cell rejuvenation and repair. The 2016 Columbia University study found that a single day of low-fiber food intake can interfere with sleep that night.

Avocados, pears, chickpeas, lentils, oats, and dark chocolate are some of the high-fiber foods that can contribute to a sleep-inducing diet.

Magnesium: This essential mineral has powerful sleep benefits. Magnesium calms the nervous system and relaxes the muscles. It is involved in the regulation of the “sleep hormone” melatonin and helps the body maintain healthy vitamin D levels, which enables more restful, quality sleep. Magnesium also maintains healthy levels of GABA, a neurotransmitter that promotes sleep. Many people lack adequate magnesium, and low levels of magnesium have been linked to insomnia. Since magnesium is not produced in the body, we need to add foods that provide it to our diet.

Good food sources for magnesium are bananas, spinach, avocados, brown rice, tofu, and cashews.

Potassium: Potassium promotes healthy blood circulation and digestion, while also helping to relax muscles, which contributes to better sleep. Research has shown that increased potassium levels (in this study, from supplementation) are associated with fewer nocturnal awakenings.

Foods rich in potassium include leafy greens, potatoes, bananas, mushrooms, and legumes.

Vitamin D: Vitamin D helps regulate the circadian clock that controls the daily sleep-wake cycles and can promote longer, more restful sleep. A lack of adequate vitamin D has been linked to short sleep times and more restless sleep. Research also suggests that vitamin D deficiency can increase the risk of obstructive sleep apnea.

Sunlight is the best source of vitamin D. Our bodies make vitamin D in response to exposure to the sun. Food sources for vitamin D include fatty fish, fish oil, egg yolks, dairy products, and D-fortified foods.

Omega-3 fatty acids: These polyunsaturated fatty acids are so-called essential fats. Our body does not produce omega-3 fatty acids; we need to get them from food sources, including food supplements. Research shows that omega-3 fatty acids are linked to better sleep quality and can help us fall asleep faster. Some animal research has found that a deficiency in DHA, one of the three main types of omega-3 fatty acids, can affect nighttime melatonin production.

Many species of fish are rich in omega-3 fatty acids DHA and EPA, including anchovies, blue bass, mackerel, wild salmon and tuna. Nuts and oils are powerful sources of Omega 3 ALA, including walnuts, flaxseed and flaxseed oil, canola oil, and soybean oil.

Water: It’s important not to overlook hydration when it comes to promoting healthy sleep. Water is a macronutrient, and staying hydrated throughout the day is important to get a good night’s sleep. There’s a one-way street here: dehydration can negatively impact sleep, and poor sleep can dehydrate us.

Even when we sleep well, we lose about a liter of water overnight. The first thing I recommend when you wake up is to drink 12-16 ounces of room temperature water to make up for the loss of water overnight. And endure caffeine for 90 minutes in the morning. Caffeine is a diuretic, and drinking it right after you wake up is counterproductive to morning hydration.

Which foods should we restrict in our diet to protect our sleep?

Sugar is high on this list. A sugary diet causes several sleep problems. Sugar consumption is linked to restless sleep and more frequent night awakenings. Sugar stimulates the appetite, which can lead to more nightly eating, which disturbs our rest. Sugar contributes to inflammation and inflammation disrupts sleep. And sugar is harmful to gut health. Our gut microbiome plays a role in sleep regulation that we are only just beginning to understand, and it is becoming increasingly clear that protecting the health of our gut can have a profound impact on sleep.

Saturated and trans fats. Fats play an important role in healthy eating and good sleep, but the type of fat in our diet plays a big role. Diets high in saturated fat have been associated with easier sleep accompanied by more frequent nighttime wakes. Saturated and trans fats, often found in highly processed foods, are linked to weight gain, inflammation, and undermine sleep.

A healthy diet makes a significant contribution to consistent sleep quality. Together with a healthy sleep schedule, regular exercise and a sleep-inducing bedroom, your varied whole-food diet can improve your night’s sleep.

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.

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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 . “

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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.”

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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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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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