Dr. Steve Blake
See book keywords and concepts |  Much of the modern diet is made from refined grains such as white flour. White flour is commonly found in breads and noodles. White flour is routinely enriched with certain nutrients. Other nutrients are reduced in the refining of the grains, and they are not added back in the enrichment process. Enrichment of white flour normally consists of adding thiamin, riboflavin, niacin, folic acid, and iron to the refined grains. White rice is also depleted of some vitamins and minerals, compared to brown rice. Niacin, vitamin B6, and folic acid are greatly reduced during the processing of white rice. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
See book keywords and concepts |  Refined grains, which comprise approximately 30% of the calories in the American diet, contain substantially lower amounts of vitamins, minerals, and fiber than their unrefined counterparts. In addition, the carbohydrates in refined grains are absorbed relatively rapidly and may promote some of the same symptoms as eating sugar (albeit to a lesser degree).
Avoid "Bad" Fats
Most doctors agree that our diets should be relatively low in fat. However, many people do not appreciate that the type of fats in the diet may be even more important than the amount of fat consumed. |
Mike Adams, the Health Ranger
See article keywords and concepts |  I simply will not promote products made with isolated soy protein, high-fructose corn syrup, artificial sweeteners, refined grains or other garbage ingredients. That's why most of the big "health product" companies don't bother sending me samples: Because most of their products are crap! (PowerBar comes to mind... in my own personal opinion, of course...) But products like Larabar are far superior, and I will only promote products of extremely high quality.
Just remember: No junk. Oh yeah, and one more thing: Don't send me multivitamins made with cyanocobalamin. |
Mike Adams, the Health Ranger
See article keywords and concepts |  Men typically lack in-depth knowledge on nutritional issues and are often the ones defending unhealthful diets based on processed meats, homogenized dairy and refined grains. But here's why this trend is changing...
Men's bodies are just as sensitive to unhealthful foods as women's bodies. |
Mike Adams
See book keywords and concepts |  Staying Health With Nutrition
What's really fascinating is to look at the history of refined grains and their effects on human health. When refined grains first became popular, entire nations suffered from "mysterious" diseases that were actually a result of nutritional deficiencies related to vitamins and minerals lost during the milling of grains. From Sugar Blues:
The process of moving from whole grains through the various stages of ground meals had taken several centuries in the West, thus biological deterioration of the people was gradual. |
Michael Pollan
See book keywords and concepts |  All of our uncertainties about nutrition should not obscure the plain fact that the chronic diseases that now kill most of us can be traced directly to the industrialization of our food: the rise of highly processed foods and refined grains; the use of chemicals to raise plants and animals in huge monocultures; the superabundance of cheap calories of sugar and fat produced by modern agriculture; and the narrowing of the biological diversity of the human diet to a tiny handful of staple crops, notably wheat, corn, and soy. | | Part of the reason was prestige: Because for many years only the wealthy could afford refined grains, they acquired a certain glamour. Refining grains extends their shelf life (precisely because they are less nutritious to the pests that compete with us for their calories) and makes them easier to digest by removing the fiber that ordinarily slows the release of their sugars. Also, the finer that flour is ground, the more surface area is exposed to digestive enzymes, so the quicker the starches turn to glucose. | | Even some of the researchers associated with the Nurses' Health Study have begun doing dietary pattern analysis, in one case comparing a prudent diet modeled on Mediterranean and Asian patterns—high in fruits, vegetables, and fish and low in red meat and dairy products—with a typical Western diet featuring lots of meat (and processed meat), refined grains, sugary foods, french fries, and dairy products. (The study found "strong evidence" that the prudent dietary pattern may reduce the risk of coronary heart disease. |
Tori Hudson, N.D.
See book keywords and concepts |  The concentrations are higher in whole grains than in refined grains and flours.
Gamma-oryzanol was initially shown to be effective in relieving menopausal hot flashes in the early 1960s,57 and at least one additional study has confirmed that finding.58 The typical dosage of gamma-oryzanol is 100 mg three times daily.
Gamma-Oryzanol
100 mg 3 times per day
Vitamin E. The considerable reputation of vitamin E as a remedy for hot flashes comes from studies done as far back as 1945. |
Dr. Steve Blake
See book keywords and concepts | | Severe deficiency is uncommon because vitamin B6 is found in many foods and fortified in refined grains; please refer to Graph 1-5. Alcoholics are at risk of deficiency. Increased protein intake increases the need for vitamin B6. Dietary intake of vitamin B6 in the United States averages about 2 mg/day for men and 1.5 mg/day for women, thus meeting the RDAs. Bananas, fortified cereal, spinach, chicken, salmon, and potatoes are high in vitamin B6. Vitamin B6 is easily destroyed by heat, as shown in Figure 1-16.
Vitamin B6 is not toxic when supplied by food in the diet. |
Tori Hudson, N.D.
See book keywords and concepts | | Reduce refined grains and flours, sugar, and salt.
Use only a modest amount of low-fat dairy products.
Increase fruits, vegetables, legumes (especially soy), whole grains, nuts and seeds, olive oil, and cold-water fish (salmon, tuna, mackerel, herring, halibut, and sardines). necessary dietary changes have a significant advantage in being able to age healthfully and reduce the risk of heart disease. Lowering the level of trans fats and saturated fats while increasing omega-3 fats and monounsaturated fats from olive oil are keys to a nutritional preventive approach to heart disease. |
Mike Adams, the Health Ranger
See article keywords and concepts |  No refined grains (white flour, for example), no heavy use of sweeteners and the lifetime avoidance of sugary soda pop. Aside from starving tumors, eating foods low in sugar and avoiding simple carbs will also keep your weight in check while helping prevent blood sugar disorders such as type-2 diabetes.
What to avoid on the labels: high-fructose corn syrup, sugar, sucrose, enriched bleached flour, white rice, white pastas, white breads and other "white" foods. |
Caldwell B. Esselstyn, Jr., M.D.
See book keywords and concepts |  In other words, the other half of the grains consumed may come from refined grains, which have lost many of their natural nutrients and fiber content—and which cause elevated levels of triglycerides in the bloodstream, a recognized risk factor in coronary artery disease.
2. USDA Recommendation: "Consume three cups per day of fat-free or low-fat milk or equivalent milk products."
Even low-fat milk contains significant amounts of saturated fat, which will clog arteries. In addition, fully 50 million Americans are lactose intolerant. For them, ingesting milk causes gastrointestinal upsets. | | Refined grains. These, unlike whole grains, have been stripped of much of their fiber and nutrients. You should avoid white rice and "enriched" flour products, which are found in many pastas, breads, bagels, and baked goods.
5. Nuts. Those who have heart disease should avoid all nuts. Those without disease can consume walnuts in moderation because they can provide considerable omega-3 fatty acids, which are important for many essential bodily functions. But I am extremely wary of nuts. |
Andreas Moritz
See book keywords and concepts |  To have a long shelf life, which whole grain products certainly don't have, they must have done something to the grain to preserve it and make it last as long as refined grains, an absolute necessity in packaged cereals.
Even if real whole grains were added to these super foods feeding our nation at breakfast time, this certainly wouldn't turn them into health foods. Consider what's in a cup of Trix, for example. The nearly iridescent colors of the popular cereal show that it is saturated with artificial coloring agents. |
Dr. Steve Blake
See book keywords and concepts | | Pantothenic acid and magnesium are two nutrients important for weight loss that are depleted during refining, but not added back to refined grains. Empty foods such as sugar and alcohol are devoid of the vitamins and minerals needed for their metabolism.
The ability to burn stored fat in the body is important for losing weight. Riboflavin, niacin, biotin, and vitamin B]2 are all needed to prepare stored fats for burning in the metabolic machinery of the body. | | Beriberi can result from the consumption of unfortified refined grains such as white flour. Beriberi can cause damage to the nervous system, heart, and muscles.
Milligrams and Micrograms
One gram = 1000 mg (milligram) One milligram = 1000 meg (microgram)
Some vitamin and mineral amounts are measured in milligrams and some are measured in micrograms.
Thiamin is found in small but sufficient quantities in most nutritious foods, especially whole grains; please refer to Graph 1-1. Only highly refined foods are lacking in thiamin. Pork products are very high in thiamin. | | CHAPTER 1
The B Vitamins
The Energy Vitamins
The B vitamins were identified and isolated early in the twentieth century when refined grains were first found to cause deficiency diseases. The B vitamins work so closely together that it is hard to tell which individual B vitamin is missing when a deficiency occurs. The B vitamins need to be taken together in food or in supplements.
Introducing the B Vitamins
The B Vitamins
Bj Thiamin
Biotin
Folate
B2 Riboflavin
B5
Pantothenic Acid
B]2 Cobalamin
B3 Niacin
B6
Pyridoxine
Other nutrients also interact with the B vitamins. | | Although refined grains are often fortified with thiamin, their original magnesium is depleted by an average of 76 percent. Magnesium deficiency may also have played a part in beriberi since so much magnesium is lost when white rice is refined.
Thiamin Coenzyme forms are: ThiaminPyroPhosphate (TPP) Thiamin Triphosphate (TTP)
Thiamin is also found in the form of thiamin triphosphate in nerve and muscle cells. This form of thiamin activates the transport of electrolytes across the membranes of nerve and muscle cells. This allows healthy nerve conduction and muscle action. |
Tori Hudson, N.D.
See book keywords and concepts | | High sodium intake can also cause an increase in urinary excretion of calcium in some individuals.44 refined grains and flours may also play a part in the development of osteoporosis. Due to their lack of nutrient-rich germ and bran, there is a significant loss of vitamins and minerals in these foods. The refining process produces white flour stripped of B6, folic acid, calcium, magnesium, manganese, copper, and zinc.
One of the best general dietary preventive habits to acquire is to eat a lot of dark green leafy vegetables. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |  Health advocates also charge that the new government-sanctioned guidelines have some glaring omissions and flaws, especially when it comes to sugary foods, sweet beverages, and refined grains.
"They really did not address soft drinks and fruit drinks in a serious manner, for instance," says nutritionist Dr. Barry Popkin.
"The recommendations kowtow to the sugar industry by not taking a stronger stance on sugar," adds Lee Gross, M.D. |
Hyla Cass, M.D.
See book keywords and concepts |  Think of omega-6 fats, sugars, and refined grains as slow-burning fires and omega-3 fats as cool, fresh, quenching water. And now imagine the standard American diet, which generally contains a ratio of omega-6 fats to omega-3 fats of about 20:1. This is a conflagration waiting to happen—if it isn't happening already. The drastic shift in fat and refined carbohydrate consumption over the last one hundred years brings the body to a slow-burning state of inflammation. As a result, any inflammation in the blood vessels is made worse. | | My recommendations in Chapter 2 resembles the DASH diet in many ways, but I wouldn't advise you to consume six to eight servings of grains per day, and you should avoid refined grains entirely (as in white flour).
• Reduce stress—by any means necessary. If you know you need to be less sedentary, and avoid the effects of stress, try meditation, biofeedback, deep breathing, aromatherapy, massage, yoga, or regular exercise, whatever appeals to you. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |  We all know that refined grains aren't any good for you, but aren't whole grains among the world's most perfect foods? Doesn't research show that people eating them get tremendous health benefits? Let's see ...
Grains Allow Modern Civilization to Flourish
Loren Cordain, Ph.D., is one of the world's most renowned scientists doing groundbreaking research into the original human diet. He's a professor in the health and exercise science department at Colorado State University and a member of the American Society for Clinical Nutrition. | | Another concluded that one of three strategies to effectively prevent coronary heart disease was a diet high in fruits, vegetables, nuts, and whole grains and low in refined grains. When I was in school, we were told to remember the good nuts by the acronym PAW: pecans, almonds, and walnuts. (Actually there are others, but it's still a good acronym.)
Pecans are indigenous to the United States and are grown mainly in Texas, Louisiana, Mississippi, and Georgia. There are more than 300 varieties. |
Bottom Line Health
See book keywords and concepts | | Recommendation: Substitute whole-grain products for refined grains, such as white bread .. .limit fat consumption.. .and exercise for at least 30 minutes on most days of the week.
Elderly Diabetics Twice as Likely to Fall
Columbia University news release.
Diabetic nursing home residents are much more likely to have dangerous falls than those who do not have diabetes, researchers report. | | Whole grains are also much richer sources of magnesium than refined grains.
•Calcium. Many experts advocate the green, leafy vegetables for calcium, but these foods do not provide ample amounts of this mineral in a bioavailable form.
Sardines are an often-overlooked source of calcium, but they are not standard fare for many Americans.
Dairy foods remain the best regular source of calcium. Milk that has 1% or 2% fat is a good choice. Skim milk is not recommended because the bioavailability of fat-soluble vitamins, such as vitamin D, is diminished when you remove all the fat from milk. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts | | The shift from high-quality whole grains to low-quality refined grains came about because of perception, Dr. Willett explains.
"Once it became possible to refine wheat, it was marketed as being purer than whole-grain flour," Dr. Willett points out, noting that initially the upper classes found the white flour a novelty and that, in time, it became a status symbol.
The popularity of processed grains, Dr. Willett observes, was also "driven by the reality of storage—white flour, with almost none of the healthy oils found in whole-grain flour, keeps longer. | | In your body, these refined grains and alcohol work much like sugar, because almost immediately after eating them, your blood sugar levels spike and you get a "sugar high" or "sugar rush."
These sudden sugar spikes can trigger SUGAR SHOCK!, which can lead to hunger, and ultimately to weight gain and many diseases.
Quality Carbs (Also Right Carbs, Superior Carbs, Smart Carbs, Better Carbs, Slow-Acting Carbs, Complex Carbs, Slow-Release Carbs, Mother Nature's Carb Gifts, and Nutrient-Dense Carbs): Vegetables, legumes, nuts, and seeds. |
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ABOUT THE CREATOR OF NATURALPEDIA: Mike Adams, the creator of this NaturalNews Naturalpedia, is the editor of NaturalNews.com, the internet's top natural health news site, creator of the Honest Food Guide (www.HonestFoodGuide.org), a free downloadable consumer food guide based on natural health principles, author of Grocery Warning, The 7 Laws of Nutrition, Natural Health Solutions, and many other books available at www.TruthPublishing.com, creator of the earth-friendly EcoLEDs company (www.EcoLEDs.com) that manufactures energy-efficient LED lighting products, founder of Arial Software (www.ArialSoftware.com), a permission e-mail technology company, creator of the CounterThink Cartoon series (www.NaturalNews.com/index-cartoons.html) and author of over 1,500 articles, interviews, special reports and reference guides available at www.NaturalNews.com. Adams' personal philosophy and health statistics are available at www.HealthRanger.org.
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