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Whole Grain Pasta Nutrients

Is Whole Wheat Actually Better Than White Bread or Pasta?

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Multigrain is a brilliant approach to selling both white bread and fairness. The term has quietly crept under the umbrella of health. It wasn’t clear exactly why. (The grain part? Or the multi?) At least it wasn’t white bread, was it?

When many bread eaters understood that white bread is a nutritional equivalent of Pixy Stix – the nutritious, fibrous husk of the wheat has been removed and we are left with only the inner strength that our bodies convert to sugar almost instantly – it took some renaming.

Multigrain is often used today to imply wholesomeness, a virtue to which it is often not entitled. Having the multiple grains in flour doesn’t mean they contain whole grains. If millers leave the grain intact before grinding, it is whole wheat flour. It contains fiber, which soothes the pancreas and the microbes that need it for optimal performance. So the term we are looking for is 100 percent whole grain. (Or whole grains, although the grain is usually wheat.)

It’s a valuable piece of health knowledge, especially given the results of an extensive analysis published today by the Harvard School of Public Health: Eating at least three servings of whole grains a day is associated with a lower risk of dying from cancer. Heart disease and stroke.

This is especially relevant at a time when many people needlessly skip gluten or simply think that carbohydrates are bad.

“There are still some misconceptions about the role of carbohydrates in a healthy diet,” said Frank Hu, Professor of Epidemiology and Nutrition at Harvard and one of the study’s authors. “Some people still believe that all carbohydrates are bad, and some people still promote very low-carb diets without strong scientific support.”

Hu sees this study as further evidence that the type of carbohydrate is “very important”.

Lauren Giordano / The Atlantic

The new Harvard study, published in the American Heart Association’s journal Circulation, is an analysis of 12 previous studies as well as previously unpublished results from the National Health and Nutrition Examination Survey. The combined studies involved 786,076 people and a total of 97,867 deaths.

This is a correlation, an epidemiological study – so predictably, people on Facebook timelines and comment threads will be screaming that correlation is not causation. The allegation, while true, is out of place. Epidemiology is perhaps the most important type of research available to us to understand the role of food in chronic disease.

In many areas of science, the gold standard approach is a randomized controlled trial. This works very well, for example, when drugs are tested for short-term effectiveness and side effects. However, the effects of our food are usually too far-reaching to be used in the same studies. Chronic diseases (as the name suggests) do not manifest themselves over weeks or months, but over decades – longer than most research institutes can keep thousands of subjects on a particular diet. And longer than most people would be willing to participate.

(Would you please help us by just using white bread for the rest of your life and see what diseases you get or not? In fact, wait, you can’t know it’s white bread or it is ruining the experiment. Wear this one always dark sunglasses? and let’s cauterize your tongue?)

Therefore, knowing that long-lived, healthy people tend to eat lots of whole grains is reliable and worthwhile.

However, the study made no distinction between ground grains and whole grains, which tend to be eaten whole – quinoa, farro, amaranth, and the like. I asked Hu what was going on.

“That’s a really good question,” he said. “We don’t have enough data to solve the problem.” But like any good scientist, he was ready to speculate: “When whole grains are ground and turned into whole grain flour, the digestive and absorption process is still fast. And that can lead to higher insulin responses. In theory, this type of product is less beneficial than whole grain products, which are only minimally processed or not processed at all. “

These insulin responses correspond to a measure known as the glycemic index, essentially the rate at which glucose enters our bloodstream when we eat. Pixy Stix are high and broccoli is low. It is known that eating many foods with high glycemic indexes has been linked to diabetes, obesity, heart disease, and even liver damage. (A recent randomized clinical trial in JAMA in 2014 suggested otherwise, but that study only lasted five weeks.) It’s not a perfect metric, but an interesting one.

In this case, it is relevant because white wonder bread and whole wheat bread have the same glycemic index. According to the Harvard website, they are identical. Both are high (even higher than Coca Cola). Ever since I first saw this a few years ago, I’ve been wondering why – and what, whole wheat pasta would make healthier than white pasta, if not a muted sugar spike. (Because I love them both and I want to feel good eating both of them.)

Hu clarified that the glycemic index “mainly depends on the particle size of the food. So when whole grain is ground, the particles are similar in size to those of white flour. “

It can even depend on the structure of the final product. Furio Brighenti, professor of nutrition at the University of Parma in Italy, has – perhaps predictably – studied pasta in great detail. He explained to me how the structure of food affects the absorption of starch in sugar, which he has observed through studies on different types of pasta. Although they are made of the same material, we record them differently.

Based on Wolevar et al., “Glycemic Response to Pasta” Diabetes Care (Lauren Giordano / The Atlantic)

The total surface area of ​​the meal (after chewing) can partly explain the differences in how the body reacts to different pasta, explains Brighenti. Only the thickness of the pasta is variable. According to his results, thicker penne has a lower glycemic index than thinner ones.

Lauren Giordano / The Atlantic

Pastas that are left al dente (really the only way to cook pasta) also have lower indices than those that are left to a pulp like so much canteen nonsense.

He highlights the complexity by graphing for me that different shapes of pasta tend to be eaten with different amounts of oils and sauces, and this changes the way the body ingests food – not just the glycemic index but also the speed at which the stomach empties. However, he cannot explain why whole wheat pasta has a glycemic index similar to that of white pasta.

“The glycemic index is just one of the factors that go into the quality of a high-carbohydrate food,” says Hu. “The amount of fiber, minerals, antioxidants and phytochemicals is also very important. In fact, the whole is more than the sum of its parts. “

This is a basic tenet of dietary wisdom. The grain is a microcosm. Take exactly the same flour and make it into pasta or bread, and it works differently in us:

According to Giacco et al., British Journal of Nutrition (Lauren Giordano / The Atlantic)

The variables are many, but the realization is not complex: eat whole grains instead of their starchy white endosperm whenever possible, and a person’s chances of health will increase. Hu and all the other scientists I have spoken to on this subject are convinced of this. This has been true for a long time. A very similar, large, meta-analysis will appear in another major medical journal later this week, and its results are similar. However, it is usually the studies that reverse convention that make the headlines, so these studies cannot do that.

What makes diet confusing isn’t the science, it’s the news cycle, the diet books warning about gluten and carbohydrates, and the marketing of meaningless things like multigrain bread. If someone asks if you want white bread or multigrain bread, suggest that they harm the health of the public by maintaining a false dichotomy. Or simply “multigrain here”.

Whole Grain Pasta Nutrients

Controlling type 2 diabetes: With and without medication

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Many people may wonder how to control type 2 diabetes without medication. Eating a healthy diet and lifestyle could help people manage type 2 diabetes and other aspects of their health.

To help people keep blood sugar – blood sugar – within a healthy range, the American Heart Association (AHA) recommends:

  • Commitment to weight management
  • eat a nutritious diet
  • regular exercise
  • stop smoking
  • reduce stress

When diet and lifestyle changes are not helping to maintain healthy blood sugar levels, doctors may advise a person to take medication. However, if someone is diagnosed with diabetes as an older adult and their blood sugar is only slightly elevated, then medication may not be needed.

In this article, we examine how you can control type 2 diabetes without medication. We also look at the causes of type 2 diabetes and when people need medication to treat their condition.

A 2020 study reports that people with type 2 diabetes or risk factors for the disease could benefit from healthy lifestyles. Such measures can delay or prevent their development, treat them or possibly bring them into remission. This method of controlling blood sugar can be so effective that the study’s authors call it lifestyle medicine.

The following healthy lifestyle practices can help lower blood sugar levels:

1. Follow weight management

In people who are overweight or obese, significant weight loss can lower blood sugar from the diabetic to the nondiabetic range.

Two ways to manage weight are by eating a healthy, balanced diet and exercising regularly. The key to weight loss is to eat fewer calories than the body uses for activities and physiological processes.

2. Eat a healthy diet

A healthy diet consists of eating nutritious foods in appropriate portion sizes while avoiding or restricting non-nutritious foods.

Foods that people can eat can be:

  • Whole grain products like oatmeal, brown rice, and whole grain bread
  • fruits and vegetables
  • non-fried fish with a high content of omega-3 fatty acids such as salmon and lake trout
  • lean meats like roast beef and white chicken or turkey meat
  • non-tropical vegetable oils such as olive oil
  • unsalted nuts and seeds
  • Legumes like beans and peas
  • low fat dairy products

Foods and ingredients that people can restrict can include:

  • sugary foods and beverages such as candy, cakes, jelly, honey, sodas, sweet tea, fruit drinks and concentrated fruit juices
  • sweet food additives like high fructose corn syrup, dextrose, maltose, fructose and sucrose
  • processed and fatty meats such as bacon, hot dogs, and fatty cuts of beef and pork
  • salty dishes
  • partially hydrogenated and trans-fatty foods such as shortening, hard margarine, microwave popcorn, frozen pizza, desserts and coffee creamers
  • saturated fat, such as foods that contain palm oil or coconut oil

The American Diabetes Association (ADA) recommends a diet similar to the Mediterranean Diet, which focuses on:

  • fruit
  • vegetables
  • full grain
  • nuts
  • olive oil
  • oily fish

A 2020 review found that following this nutritional plan improves blood sugar control.

3. Exercise regularly

Exercise promotes blood sugar management and burns calories, which contributes to weight loss. Exercise also increases insulin sensitivity, which helps blood sugar move from the bloodstream into cells.

People should aim for 30 minutes of moderate physical activity per day for most days, for a total of at least 150 minutes per week. Experts rate a brisk walk as moderate exercise. Alternatively, 75 minutes of vigorous aerobic activity per week is also beneficial.

4. Quit smoking

Doctors advise people to quit smoking to help control blood sugar for several reasons. Smokers are 30-40% more likely to develop diabetes than non-smokers. Smoking also makes training difficult.

Smoking also temporarily increases blood sugar, which is an added challenge in maintaining nondiabetic blood sugar levels. This increases the likelihood that a person will develop complications from diabetes, such as: B. Kidney disease and nerve damage.

5. Manage stress

Research from 2019 suggests that while stress doesn’t cause type 2 diabetes, it can make it worse. Stress stimulates the release of hormones that disrupt the body’s blood sugar regulation. It also increases a person’s chances of engaging in practices that make blood sugar difficult to control, such as overeating and smoking.

One way to relieve stress is to take a break from electronics and spend time in nature.

According to a 2020 study, a person only needs medication if lifestyle habits don’t bring blood sugar levels into the non-diabetic range.

A doctor’s recommendation for medication for people with type 2 diabetes may depend in part on their age at which they are diagnosed. While many older adults with this condition have slightly higher blood sugar levels, it rarely causes problems.

On the other hand, doctors can prescribe medication to people who are diagnosed by the age of 40 or 50. Even slightly elevated blood sugar levels can eventually lead to health problems such as nerve or blood vessel damage. Such damage can lead to complications like kidney disease. The purpose of drugs is to delay or prevent the harmful effects of diabetes.

According to the ADA, type 2 diabetes is progressive, making treatment difficult over time. Improvements in medical care enable people with this condition to live longer lives. Despite the advances, type 2 diabetes can reduce life expectancy by up to 10 years.

The effects of lifestyle practices alone on type 2 diabetes have not been extensively researched, which limits statistics on the outcomes of such interventions. However, a 2018 clinical study looked at the results of a weight management program in 306 people with type 2 diabetes. After 12 months, the authors found that about half of those who participated in the program went into remission.

Researchers cannot quantify the exact improvement any healthy lifestyle practice can bring to the research at this point in time. However, the outlook for people with type 2 diabetes who lead healthy lifestyles is better than for those who do not.

Type 2 diabetes is a condition that is associated with high blood sugar or blood sugar.

The pancreas produces insulin, a hormone that enables cells to absorb glucose from the bloodstream for energy. In type 2 diabetes, the cells do not respond normally to insulin, which is known as insulin resistance. As a result, the pancreas produces more insulin to get glucose into the cells.

After a while, the pancreas cannot keep up and blood sugar increases, leading to prediabetes and diabetes.

Symptoms often develop over several years, including:

  • fatigue
  • increased thirst and urination
  • blurred vision
  • increased hunger
  • slow healing of wounds
  • Numbness or tingling in the hands or feet
  • Weight loss without trying
  • dry skin
  • more infections than usual

Experts advise people who want to learn how to control type 2 diabetes without medication to follow a healthy lifestyle.

Significant weight loss can help control blood sugar levels in some people. Two ways to lose weight are to eat a healthy, balanced diet and exercise regularly.

Good nutrition is vital for a person with type 2 diabetes. Some evidence suggests that a nutritious eating plan, such as the Mediterranean Diet, may help control blood sugar in ways other than weight loss.

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Drinking coffee before a workout: Benefits and risks

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Many people drink coffee before a workout because of its caffeine rush. While it can improve physical performance and brain function, drinking coffee before a workout is not for everyone.

The above information comes from the journal Nutrients in a 2018 review of studies on caffeine and exercise.

Caffeine affects people differently and can have negative side effects – such as anxiety, insomnia, and upset stomach.

People who are caffeine sensitive may prefer a decaffeinated snack or drink before a workout. Others may refrain from eating or drinking before exercising to avoid abdominal pain.

Read about the benefits of drinking coffee before training, caffeine-related side effects, and decaffeinated alternatives before training.

Most of the people who drink coffee before a workout consume it because of its caffeine, a natural stimulant. Numerous studies suggest that consuming caffeine before exercise:

  • increase a person’s physical performance
  • increase their cognitive function
  • may increase the amount of fat they burn

Improved physical performance

Researchers have studied how caffeine can improve a person’s physical performance while exercising. In particular, they observed how this affects muscle strength, endurance, and cardiovascular skills.

A 2018 systematic review of multiple studies found that even moderate pre-performance doses of caffeine can improve individual athletic performance.

Another systematic review examined the effects of caffeine depending on the duration of a training session or a sporting event. The researchers found that it can be especially useful for improving the performance of endurance athletes.

Some research suggests that caffeine can improve muscle performance, but it’s not clear why or how much. A 2017 study showed a small improvement in lower leg strength.

Additionally, a small study of Spanish jiu-jitsu athletes found that consuming 3 milligrams (mg) of caffeine per kilogram (kg) of body weight before exercise increased their vertical jump height with one and two legs.

A 2019 review found that many of these studies looked at young people, men, and athletes. The authors say more research is needed in women, older adults, and non-athletes.

Improved cognitive function

Many people drink coffee to feel more awake or more alert. However, an improvement in cognitive function can also mean an improvement in physical performance.

A 2018 review examined this by examining the impact of caffeine on physical and cognitive performance. It showed that caffeine can improve cognitive states associated with better athletic performance, such as:

  • alertness
  • concentration
  • Energy levels
  • fatigue

Potential increase in fat oxidation

Some research suggests that consuming caffeine before exercise may be linked to an increase in fat oxidation (or “fat burning”). However, this is still unclear.

While some people believe that the increased fat oxidation is responsible for the performance-enhancing effects of caffeine, the International Society of Sports Nutrition (ISSN) disagrees. The 2021 Caffeine and Exercise Performance Review suggests that while caffeine may increase fat oxidation, it is not necessarily linked to a person’s athletic performance.

In addition, it is said that the amount of caffeine consumed is important for fat oxidation effects. Lower doses may have less of an effect than higher doses.

The best time to have coffee before a workout depends on the person’s goals.

For example, if a person wants to increase physical performance, including muscle endurance and strength, the ISSN says that people should consume caffeine 60 minutes before exercise.

A study conducted on healthy men looked at how caffeine timing affected performance in different types of exercise. It was shown that consuming caffeine 1 hour before exercise improved explosive vertical jumps and isometric muscle contractions.

An isometric exercise is a static exercise that does not involve any joint movements. Examples of these exercises are planks, wall sits, and static squats.

However, consuming caffeine 30 minutes before exercise improved isokinetic performance. Isokinetic exercises are dynamic, and while the resistance can vary, the speed remains the same. Isokinetic exercises include push-ups and pull-ups.

According to the ISSN, the amount of caffeine that has consistently shown improved exercise performance is a dose of 3–6 mg per kg of body mass.

High doses (9 mg per kg) can cause side effects that are unnecessary for performance enhancement, such as upset stomach and insomnia. Research on smaller doses of caffeine is limited, but one study shows that they can improve alertness with fewer side effects than higher doses.

Many people enjoy coffee because of its taste. However, individuals looking for the performance benefits of caffeine can consume it in any form. Popular options are:

Note that some products, such as pre-workout drinks and candies, can contain large amounts of sugar in addition to caffeine.

Although caffeine can improve athletic performance, there are potential negative risks and side effects to be considered.

stomach problems

One of the most common problems is an upset stomach. Drinking coffee on an empty stomach or consuming food or drink too close to your workout can cause stomach pain.

To avoid this, a person can exercise on an empty stomach, wait longer between coffee and exercise, or drink less fluids.

You can also try drinking a smaller amount of stronger coffee. For example, an espresso is equivalent to 2 fluid ounces (oz). It has less fluid volume but more caffeine (about 130 mg) than regular brewed black coffee, which provides about 95 mg of caffeine per 8 fluid ounces.

Insomnia and anxiety

Some people are more sensitive to caffeine than others for a variety of reasons. Consuming large amounts of caffeine can cause negative side effects such as sleeping problems and anxiety.

Insomnia, in particular, can work against people hoping to use caffeine for improved athletic performance, since lack of sleep hinders muscle regeneration.

More serious, but less common, risks are also associated with caffeine.

Caffeine overdose

While it is unusual, it is possible for someone to experience caffeine poisoning or a caffeine overdose from consuming too much caffeine.

Overdosing on caffeine is very rare and is usually the result of accidentally consuming too much in the form of supplements or energy drinks. It is important for people to read the labels on products containing caffeine to make sure they are not overconsuming them.

Caffeine isn’t for everyone, but it’s not the only pre-workout option for people looking to tweak their workouts.

Some people who are sensitive to the effects of caffeine prefer pre-exercise snacks and drinks that can increase their energy levels, focus, and alertness.

An easy way to achieve this is to have a high-carb snack before you workout. Drinking a fruit juice or smoothie can provide the energy a person needs to exercise.

Learn more about which snacks to try before training.

Certain products contain potentially beneficial ingredients such as theacrine, beta-alanine, and arginine silicate. These ingredients increase blood flow and claim to create more noticeable muscle swelling after a workout.

Research on these ingredients and products suggests varying degrees of effectiveness.

For example, during a 2019 study of 12 resistance-trained men, researchers compared TeaCrine (the branded version of Theacrine) and 300 mg of caffeine. They found that the caffeine improved focus, energy, and motivation, while TeaCrine did not. However, it is important to note that these results were reported by the participants themselves.

After reviewing the literature on beta-alanine, the ISSN concluded that the supplement can combat fatigue and improve exercise performance.

People should always be careful when buying and consuming dietary supplements as these products are not as strictly regulated as pharmaceuticals. You should contact a doctor or pharmacist if you have any concerns.

Because caffeine can improve physical performance and cognitive function, it’s a popular pre-workout drink.

Although research has shown it can improve athletic performance, especially in endurance athletes, you should be aware of the risks of caffeine. For example, it can cause insomnia, nervousness, and abdominal pain.

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Healthy Munching Is Good For Mental Health

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What we eat affects us in all aspects of our life, and food is the direct source of all the nutrients our bodies need to function well. Healthy eating is crucial to avoid illness, disorder or disease. It also helps improve our health systems to optimize how they work. For example, there are certain foods that help the neurons in the brain work better, while some other foods help maintain good gut bacteria, others help our sensory organs function optimally … In view of this, if you want to increase your productivity at work, why not look at what you eat and how? DRE Reddy, CEO and Managing Partner at CRCL LLP, the India’s 3rd Largest Food Service Company Serving Top Companies In India Explains Why Eating Healthy Is Good For Mental Health While Working From Home.

Inclusion in our diet of foods that strengthen neurons is very beneficial, but also a challenge. It means a balanced diet full of vegetables and nutrients. Opt for food swaps, like swapping white rice, pasta, and bread for whole grain versions. This helps increase good fiber in your body, which aids digestion. This process can improve your well-being and mood.

Mental health

Image: Shutterstock

Good instinct

Research has shown that our gut can reflect our feelings; when we are stressed it can speed up or slow down. Healthy foods for our intestines include fruits, vegetables, beans, and probiotics. Eating healthy snacks / food encourages the growth of “good” bacteria, which in turn has a positive effect on productivity in the workplace and does not make you lazy or tired. Instead of a bag of chips, choose a side salad with nuts, seeds, and colorful vegetables for added flavor.

Triggering the neurons

Good nutrition affects our mental health significantly, it can help us think more clearly and feel more awake, while also improving our focus and attention span. On the contrary, inadequate nutrition can lead to tiredness and impaired decision-making, and slow reaction times. Nutritionists point out that diet is just as important to mental health as it is to physical health. Eating a healthy diet is protective, while eating an unhealthy diet is a risk factor for mental health problems like depression and anxiety in people of all ages. A body needs a wide variety of carbohydrates, proteins, and minerals to function effectively. Most of these nutrients improve mental performance.

Overall, most of the recent research suggests that food is important to mental health. A healthy or balanced snack should include fruits and vegetables, whole grains, low-fat dairy products, lean protein, or limited amounts of sodium, saturated fat, and added sugar. Your food choices can help improvise your mood and mental health, also known as the food-mood connection.

Also read: Good nutrition can contribute to better mental health. Learn how

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