Benefits of Going Grain- Free. Since the. But we started to wonder .. We turned to William Davis, MD, best- selling author of. Photo credit: Shutterstock. The concept is quite simple. Davis' new total health plan comes into play. It is liberating, wonderful and empowering. Davis explains the incredible ways your brain could heal (after withdrawal) when you cut grains from your diet. Improved Mood. Addicted to bread? That could be while you're feeling lousy most of the time. Once the depression that can accompany the withdrawal that affects about 4. This develops due to the removal of gliadin and other prolamin protein- derived exorphins, as well as increased levels of brain serotonin. Some people experience such dramatic improvements of mood that they are able to free themselves from suicidal thoughts and antidepressant medications, Dr. People who experience this effect, for instance, report being plagued by a week of suicidal thoughts after a single intentional or inadvertent episode of grain exposure. Reduced Anxiety. Unfortunately, low- level anxiety plagues many people. Davis says that typically, such anxieties recede with grain removal. For some, the effect can be dramatic and life changing, sometimes even providing relief from years of phobias such as agoraphobia, the fear of leaving home, or claustrophobia, the fear of closed spaces. Lifted Mind Fog. Like the lifting of mood, a lifting of. 7 Benefits of Going Grain-Free. 9 Health Benefits of Goji Berries It's Official. Whole grains have many legitimate health benefits. Here are some different ideas for adding a variety of whole grains to your diet. Take Control Of Your Appetite, Enhance Your Metabolism & Lose Weight! People report that they are better able to concentrate for prolonged periods and are able to think more clearly, make decisions more easily, and speak more effectively. Writers are able to write for longer periods; artists are able to draw, paint, or compose more easily; businesspeople can engage in discussion, perform at meetings, and prepare documents more effectively; and athletes are able to sustain concentration for a longer time and become less reliant on performance crutches such as energy drinks and protein bars. Benefits Of Diet DrinksTips for Reaping the Benefits of Whole Grains. To help you start reaping the benefits of a diet rich in whole grains, WebMD got the skinny on how to tell which. 18 Health Benefits of Whole Grains You've heard. Benefits & Milestones; The Rewards of Quitting;. Eat 3 or More Whole-Grain Foods Every Day. A diet high in fiber can help reduce the risk of heart disease. This effect applies to children just as much as adults. Some of the most dramatic stories I've heard have come from parents who report that their children's school performance skyrocketed when they were freed from the fogginess of grain consumption. Enhanced Learning. Restoration of the capacity for prolonged concentration, clearer thinking, and reduced distractibility add up to an enhanced ability to learn. People listen more effectively, retain more with reading, acquire and synthesize data and concepts with greater ease, and enjoy enhanced recall. They are more focused, more creative, and more effective. Reversal of Seizures. As seizures have been associated with grain consumption, especially consumption of wheat, removal of grains can be associated with relief from seizures if grains were the initiating cause. Although the causal association between grains and grand mal seizures is more tenuous, I am hearing from more and more people who have experienced marked relief from these dangerous events, as well. Reversal of Neurological Impairment. Dr. Davis reports that people with cerebellar ataxia usually experience a slow, gradual improvement in coordination, balance, capacity to walk, and bladder control, or at least experience no further deterioration, after grains are eliminated. This is very important to recognize, as some people eliminate grains and report two weeks later that grain elimination didn't work for them. Davis notes that even multiple sclerosis, which results from autoimmune destruction of the myelin covering of nerve tissue, can slowly improve or reverse. Prevention of Dementia. There's a lot we don't know about the causes of dementia, but one thing is clear. Chronically high blood sugar levels can fuel the development of dementia. One important way to stabilize your blood sugar is to give up blood sugar- spiking grains, Dr.
Study Reveals Health Benefits of Whole- Grain Diet . Image credit: Tofs. Grains are a major food group that includes wheat, rice, oats and barley products. Whole grains include the outer nutritious layer of grains and are found in products including whole- wheat flour, oatmeal and brown rice. Refined grains are starches that have been processed and broken down into a finer texture, primarily to increase shelf life. This process, known as milling, drains the starch of dietary fiber, iron and many forms of the vitamin B. Through an enrichment process, iron and B- vitamins can be added back to the refined grains, but the fiber generally is not. White flour, white bread and white rice are examples of refined grains. Several studies have suggested health benefits of whole grains and high dietary fiber intake, including for glycemic control and insulin sensitivity. There has been controversy, however, about whether whole grains and fiber are beneficial for weight regulation, partially because there hasn. Army Research Institute of Environmental Medicine and Tufts University, provided food to participants for eight weeks and may help explain how whole grain consumption is beneficial for weight management. Karl explained. People who ate a diet with whole grains lost close to an extra 1. This is compared to people who ate refined grains without much fiber. Susan Roberts, director of the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University and the senior author on the study. Hunger, fullness and diet satisfaction were not statistically different between diets. The 2. 01. 5- 2. 02. Dietary Guidelines for Americans from the United States Department of Health and Human Services and the USDA recommends that Americans replace refined grains with whole grains. The recommended daily allowance of whole grains is a minimum of 3 ounces of whole grains for women and 4 ounces for men. This is the equivalent to consuming 1. Substituting whole grains for refined grains in a 6- wk randomized trial favorably affects energy- balance metrics in healthy men and postmenopausal women. American Journal of Clinical Nutrition, published online February 8, 2. This article is based on a press- release from Tufts University. Whole grains: Hearty options for a healthy diet. Whole grains: Hearty options for a healthy diet. Find out why whole grains are better than refined grains and how to add more to your diet. By Mayo Clinic Staff. Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option. Better yet, they've been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. The healthiest kinds of grains are whole grains. The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. Chances are you eat lots of grains already. But are they whole grains? If you're like most people, you're not getting enough whole grains in your diet. See how to make whole grains a part of your healthy diet. Types of grains. Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. Grains and whole grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds. Whole grains. These are unrefined grains that haven't had their bran and germ removed by milling. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread. Refined grains. Refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and extend their shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too. Enriched grains. Enriched means that some of the nutrients lost during processing are added back in. Some enriched grains are grains that have lost B vitamins added back in — but not the lost natural fiber. Fortifying means adding in nutrients that don't occur naturally in the food. Most refined grains are enriched, and many enriched grains also are fortified with other vitamins and minerals, such as folic acid and iron. Some countries require certain refined grains to be enriched. Whole grains may or may not be fortified. July 1. 9, 2. 01. Dietary Guidelines for Americans, 2. Department of Health and Human Services. Accessed May 1. 5, 2. Dole Food Company, et al. Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, Calif.: Academic Press; 2. Cho SS, et al. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. American Journal of Clinical Nutrition. Maras JE, et al. Whole grain intake: The Baltimore longitudinal study of aging. Journal of Food Composition and Analysis. Choosing whole grains FAQ. Accessed May 1. 5, 2. Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. Hoboken, N. J.: John Wiley & Sons; 2. What foods are in the grains group? Department of Agriculture. Accessed May 1. 5, 2. O'Neil C, et al. Whole- grain consumption is associated with diet quality and nutrient intake in adults: The National Health and Nutrition Examination Survey, 1. Journal of the American Dietetic Association. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. May 1. 5, 2. 01. 4. See more In- depth. Benefits of Eating Whole Grains. Numerous studies continue to reveal the many health benefits of eating whole grains. While the benefits are most pronounced for those consuming at least three servings daily, according to the Whole Grains Council, some studies show reduced risks of certain conditions from as little as one serving daily. Here are some important benefits of whole grains: Reduced risk of diabetes. Researchers at Tufts University found that people who eat three or more servings of whole grains a day, especially from cereals, are less likely to develop insulin resistance and metabolic syndrome, common precursors of Type 2 diabetes and cardiovascular disease. Reduced risk ofheart disease. According to a study in the Archives of Internal Medicine, researchers found that for each 1. In short, the cereal fiber in whole grains appears to make heart disease much less likely- and less serious if it does occur. Reduced risk ofrectal cancer. University of Utah nutritionists found that high intakes of vegetables, fruits, and whole grains reduced the risk of rectal cancer by 2. A high- fiber diet (more than 3. American Journal of Clinical Nutrition. Reduced risk ofobesity. After tracking the eating patterns of more than 7. Harvard School of Public Health concluded that women who consumed more whole grains consistently weighed less than women who consumed fewer whole grains, they reported in the American Journal of Clinical Nutrition. It's easy to bring whole grains into your diet. For breakfast, enjoy a delicious bowl of Total. Lunch can be a plate of whole grain pasta with some fresh tomato sauce. For dinner, try a bowl of brown rice with some grilled chicken mixed throughout.
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