Eat healthy | Step-by-step (Part 2) - Whole Grain Foods

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:Whole grains affect cholesterol, glucose levels, risk of disease: https://academic.oup.com/jn/article/142/7/1304/4743493https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)https://academic.oup.com/ajcn/article/105/6/1462/4569801whole, but not refined grains, associated with lower risk of diseasehttps://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719227?casa_token=03ruCzYhMt8AAAAA:rG9jdIFmQ84ru3xglBW9YKCedaLhWTZMqOMZjtAEevtk3koOm1uYF_ZnCyBju0CBXlnxwFkcOKP6IXwhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/Eggs acutely spike cholesterol levels: http://www.jlr.org/content/35/11/1993.full.pdf+htmlOats affect cholesterol levels, liver function, BMI: https://link.springer.com/article/10.1007/s11130-013-0336-2https://www.sciencedirect.com/science/article/pii/S0899900710003941Oldest man in the UK credits oats: https://www.thisisinsider.com/eat-oats-porridge-and-avoid-dying-to-live-to-111-say-britains-oldest-men-bob-weighton-alfred-smith-2019-3/Whole grains are not inflammatory for most people and in some cases even show anti-inflammatory effects:https://www.mdpi.com/2072-6643/5/3/771/htmhttps://academic.oup.com/jn/article/140/9/1669/4689205Whole grain recipes:https://www.forksoverknives.com/recipes/quinoa-curry-bowl/#gs.2vt402https://www.forksoverknives.com/recipes/creamy-wild-rice-soup/#gs.2vt7pohttps://www.forksoverknives.com/recipes/mushroom-green-pea-risotto/#gs.2vtddwProtein videos:https://www.youtube.com/watch?v=_qndZ8_6vTkhttps://www.youtube.com/watch?v=vBV5Us7OzZcIron video:https://www.youtube.com/watch?v=h_sIN3EBo4AFood comparison, USDA recommendations:https://www.youtube.com/watch?v=mRwd49NuFLIToday we’re going to talk about whole grainsWhole grains r anti-inflammatory, they lower your cholesterol & ur blood glucose and they’re linked to lower risk of disease.Whole grains: Brown rice, oatmeal, quinoa, corn, cous cous, kamut, farro, barley, etc. does gluten intolerance mean grains are off limits forever? No.what makes whole grains special? refined grains like baked goods from white flour, white rice, white pasta, artificial cereals: fiber is stripped so absorption is not natural, they spike your blood sugar too much and too fast. whole grains have fiber package slowing down absorption and feeding gut microbiome, which thrives on fiber.so add 1 serving of whole grains to ur day. Does 1 serving of whole grains make a difference?whole grains are linked to risk of disease. Even just 1 daily serving is linked to 25% lower risk of mortality. what about white pasta or white bread or white rice? Refined grains don’t give you a benefit and may increase ur risk of disease so shoot for the unprocessed food. which whole grain is best?the obvious one is oatmeal. oatmeal lowers your cholesterol, overnight oats, delicious breakfast.Lets compare oatmeal to eggs. Bowl of oatmeal vs a large egg. nutrients: low sat fat, low cholesterol, high fiber.Cholesterol, very high in eggs, zero in oatmealeating eggs can spike blood cholesterol. oatmeal lowers cholesterolOatmeal seems too good to be true oldest man in the uk credits oatmeal!fiber? 4g in oatmeal, zero in eggs.Iron:oatmeal =77%today’s step is about one serving of grains.dont like oatmeal? Have any whole grain: quinoa curry, risotto, corn on the cobb or in a salad… enjoy ur whole grains. do grains promote inflammation? whole grains do not induce inflammation Learn more about your ad choices. Visit megaphone.fm/adchoices