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Whole Grain Benefits

Taking advantage of summer’s stone fruit

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July and August are the best months to enjoy the sweet flavors of stone fruit. Not only will these fruits please your taste buds, but they will also provide you with a wide range of nutrients to complement your health goals.

What are stone fruits? These are defined as fruits whose flesh encloses a “stone” or a pit. This is not actually the seed of the tree, but a tough protective covering for the seed inside. These fruits can also be called “stone fruits”.

The most popular stone fruits include apricots, nectarines, peaches, cherries, mangoes and plums. Officially, raspberries, blackberries, dates and some other fruits also fall into this category. Nutritionally, these contain some similar nutrients, but like many other nutritious foods, each has some unique properties.

When it comes to similarities, all stone fruits contain a wide variety of antioxidants. Vitamin C and numerous phytochemicals (such as flavonoids / polyphenols / others) fall into this category. Many phytonutrients are associated with the colored pigments found in these fruits, such as beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin. You have probably noticed that the concentration of color in the peel of these fruits is higher, so for maximum benefit it is a good idea to consume the peel.

Why Are Antioxidants Important? These substances help to protect the body tissue from oxidative damage and other negative cell changes. An example would be substances that protect the eyes from ultraviolet light and potentially reduce the risk of macular degeneration. Some antioxidants help maintain the integrity of the artery walls to reduce the risk of plaque buildup.

In addition to the antioxidant effect, some substances contained in stone fruit have anti-inflammatory effects, while others can reduce the risk of certain types of cancer (as in the case of quercetin). Many chronic diseases are linked to inflammation. Reducing inflammation can potentially reduce the negative risks associated with it. This means that people with chronic diseases such as heart disease, diabetes, high blood pressure and cancer could benefit from an increased consumption of stone fruit.

In addition to vitamin C, stone fruits can contain various amounts of other vitamins and minerals. Copper, magnesium, manganese, vitamin K, potassium and some B vitamins (niacin, B6, folic acid, etc.) are also found in these fruits. Not only does potassium help lower high blood pressure, it is also important as an electrolyte for athletes.

Fiber is another extremely important component of stone fruit that contributes to health benefits. Dietary fiber helps reduce the risk of diabetes, high blood fat levels (cholesterol, triglycerides), high blood pressure, constipation, and blood sugar fluctuations (such as hypoglycemia). The reason for some of these benefits is because the fiber lowers the glycemic index of a meal or snack and slows the entry of glucose into the blood.

In addition, fiber keeps the intestinal tract healthy by providing mass that trains the intestinal muscles and normalizes transit time. Some of the fiber also promotes an increase in beneficial gut microbes that can support immune system function.

Similar to other fruits, stone fruits can aid in weight loss and control. A number of factors can contribute to this effect. Firstly, fruit not only contains fiber, but also a high percentage of water. These ensure a greater feeling of satiety during a meal, which can counteract overeating. This is especially effective for weight management if the foods not eaten were high in calories or less healthy.

As mentioned earlier, fiber changes the way food is digested so the carbohydrate content enters the bloodstream more slowly (a small increase in blood sugar levels). This means the fuel from the meal or snack will last longer, the urge to eat soon after that meal, and the overall number of calories consumed each day will be reduced.

Another contribution to better weight control is that fruits taste naturally sweet. Individuals who tend to overeat foods / beverages with added sugar may instead be content with eating fruit to satisfy their “sweet tooth”. This can then help reduce the intake of calories and include fewer healthy foods in the daily diet. Aside from being helpful for weight management, reducing extra sugar intake is a great way to counteract central obesity (belly fat).

Are you already getting the recommended three servings of fruit a day? If not, think about how you can slide stone fruits in for the coming weeks while they’re at their best. Keeping these available around the house is a good starting point. What could be more delicious than a ripe nectarine! In general, fruit contains more nutrients when eaten fresh at the peak of ripeness. Note that extensive cooking will reduce some nutrients, such as vitamin C, somewhat.

Stone fruit can be used over cold or cooked whole grain cereals, spooned in yogurt or cottage cheese, used in a smoothie, added to quick breads / muffins / scones, used to top whole wheat pancakes (before turning or as a topping instead of syrup) ), processed into cold soups or as a topping for a dessert pizza or wholemeal waffles.

Sliced ​​or chopped versions can be added to a sandwich, made into salsa, or used as a topping or filling for poultry / pork / fish / seafood. They can be added to a vegetable or fruit salad or a cooked whole grain dish / cereal bowl. Some restaurants grill peaches or nectarines for use in starters or desserts. Dried and frozen versions of these fruits are also available, but note that the appropriate serving size for the dried ones is much smaller. These can be used in many of the serving suggestions above.

Since stone fruits work well in both sweet and savory uses, they go well with a variety of spices – balsamic vinegar, curry, cumin, coriander, thyme, hot chilies, the sweet spices (cinnamon, nutmeg, cardamom, cloves, allspice etc.).), and others.

Note that some people get an itchy or slightly swollen mouth when consuming raw versions of some of these fruits – a condition known as “oral allergy syndrome”. This is due to a cross-reactivity (the fruit and certain tree / grass pollen have similar protein structures) that trigger a sensitivity reaction. Symptoms usually go away shortly after swallowing. Cooked versions are usually not a problem. Even people who cannot tolerate certain categories of foods high in FODMAP can get an intestinal reaction to certain amounts of cherries, peaches, or nectarines.

So, take advantage of all of the stone fruit’s delicious flavors during the season to enhance your recipes and get a plethora of health benefits!

Pam Stuppy

Pam Stuppy, MS, RD, LD is a registered, licensed nutritionist with nutritional advice offices in York, ME and Portsmouth, NH. She has also been a nutritionist for Phillips Exeter Academy, holding workshops nationwide, and providing advice on sports nutrition. (See www.pamstuppynutrition.com for more nutritional information, some healthy cooking tips and recipe ideas).

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 . “

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.”

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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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