Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten
Thinking about going gluten-free?
Regardless the reason for going gluten-free, the first place to start is by knowing the grains that naturally (or via contamination) contain this protein.
Below are two posters illustrating the grains commonly consumed that contain gluten (poster 1:Avoid)and those without gluten (poster 2: Safe to eat, unless contaminated with gluten).
Grains Containing Gluten (Avoid their by-products as well)
These gluten containing grains can be found in pastas (macaroni, elbows, spaghetti etc.), cous cous, bread, crackers, pastries, cookies, breakfast cereals, biscuits, cake mixes, instant sauces, frozen foods etc. Always read the food label and ingredient list of all packaged products.
Grains without Gluten (Safer to eat, unless contaminated with gluten)
It should be noted, these grains are free of gluten but many of them cannot be used as a direct replacement for wheat in many recipes.
Changing your lifestyle to eat healthier may take less willpower than you think. Research has zeroed in on some simple changes people can make to avoid what happens to most adults – gradual weight gain over time. In studies, each of the following had just a small impact on weight-gain. But together, they can add up.
Focus on every bite. This helps you recognise when you are full, and stop eating sooner. Try chewing slowly and putting down your fork between bites.
Use a smaller bowl or plate. In studies, people ate a lot more from larger containers.
Use a skinnier glass to help control portions. People poured more into short, wide glasses than into tall, skinny ones that held the same amount.
Move healthier foods to eye-level in the cupboard and refrigerator. Move unhealthy foods out of sight.
Eat in the kitchen or dining room. Skip dining in front of the TV.
Quit or cut down on chips and fries. Chips and fries were linked to a gain of about a pound each year.
Stop drinking sugar-sweetened soda. These drinks were tied to ¼ pound gained each year.
Eat more vegetables, whole grains, fruits, nuts, and yoghurt. Eating these foods was actually linked to a small weight loss over time.
Sleep between 6 and 8 hours a night. Those who did gained less weight than those who slept less than 6 or more than 8.
Thank you for reading! Which step will you be adding to your daily routine?
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Source:
American Cancer Society. '9 Steps to Eating Healthier.' Available at: http://acs.informz.net/admin31/content/template.asp?sid=41082&ptid=1250&brandid=3343&uid=773469285&mi=4792582&ps=41082
Dietary fibre is a type of carbohydrate, that is not digested or absorbed. For this reason, it is a non-nutrient.
2. Where Is Dietary Fibre Found?
Dietary fibre is found in only plant-based foods due to plant cells containing a rigid cell wall. Humans, unlike certain animals (ruminants), lack the enzymes required to fully breakdown the cell wall of plants. For this reason, chewing our food and cooking helps the body breakdown the rigid cell wall. Side-note: Foods from animals do not contain any fibre. 3.Which Foods Have Dietary? Foods rich in Dietary fibre include (see poster below):
4.Tell Me More! The fibre in food comes in two forms; soluble fibre and insoluble fibre. Both forms are not digested by the body but contribute to good health, nonetheless. Insoluble fibre is also commonly referred to as 'roughage'. Once consumed, insoluble fibre moves through the stomach, small intestines and large intestines intact and untouched. e.g. Think about when cooked or raw spinach is consumed. This type of fibre, helps add bulk to stools and improve the strength of the muscles lining the intestines.
Soluble fibre is a type of fibre moves from the stomach to the small intestines and then into the blood stream. Once in the blood stream, this type of fibre helps remove waste and excess fat (cholesterol).
5. Why Should I Eat
Fibre?
Despite, dietary fibre not being digested by the body. It still makes a positive impact on health when at least 20 grams of fibre is consumed on a daily basis. Some of the health benefits of fibre include reducing risk of heart disease, lowering cholesterol, reducing risk of colon cancer, insulin resistance and aiding in weight management.
However, it should be noted, consuming too much fibre in a sitting or day can cause digestive problems such as bloating and constipation (hard to move stools), especially in persons who do not accustom to eating large amounts of fibre. Recommendations: (1) Increase fibre intake slowly but gradually, this gives the colon time to adjust to influx of fibre. and increase the amount of water consumed in the day. (2) Water, is absorbed by the colon as such make stools softer and easier to move; thus reducing risk of constipation. 6.Beware Of Fibre Supplements
Beware of fibre supplements , they are a great option for those who have difficulty meeting fibre intake from foods but in excess, they can reduce the absorption of certain vitamins and minerals. It is best to use these with caution. Check out the video.
Fibre is good. Fibre is great. Fibre is a type of carbohydrate but is classed as a non-nutrient because it is not digested or absorbed by the body. Fibre is found in plant-based foods such as nuts, seeds, beans, peas, fruits, vegetables, whole-grains, roots, tubers and starchy fruits. It is not found in any foods from animal, naturally. The fibre in these foods come in two main forms-insoluble and soluble. Insoluble fibre also known as roughage, which moves through the digestive track untouched, while, soluble fibre moves through the blood stream before it is eliminated. Nevertheless, both forms of fibre aid in promoting good digestive; colon and heart health. Consuming at least 20 grams of fibre a day has shown to reduce risk of heart disease, colon cancer, aid in weight management and aid in reducing insulin resistance.
Here is an example of how I got 30 g fibre in one day
When water is added to food the soluble fibre thickens and becomes sticky, gummy and gel-like e.g. linseed, chia seeds, oatmeal. Other examples of foods with soluble fibre: avocado, purple passion fruit, cooked carrots. ripe mango, prunes, eggplant, cooked beans and peas (for more foods). Beware, consuming too much insoluble fibre, as it can cause you to be constipated or have harden bowel movements. Insoluble fibre absorbs fluid in the large intestine. This only becomes an issue when inadequate amounts of water is consumed throughout the day, thus resulting in stiff and bulky stools that is hard to pass. Examples of foods with insoluble fibre: Wheat bran (e.g. bran stix, bran flakes), oatbran (e.g. oatbran flakes), oatmeal, edible skin of fruits, brown rice, dark-green leafy vegetables (e.g. dasheen leaves, spinach, bhagi, kale), cooked beans and peas amongst others. Also beware of fibre supplements, "Purified dietary fibres may reduce acutely the absorption of some vitamins and minerals (e.g. calcium) by binding them in the small intestinal." FAO Bottom-line, eat a variety of fibre-rich foods daily to promote good digestion, heart health and ward off colon cancer. However, remember to consume adequate amounts of water to ward off constipation.
Agar or agar-agar is a jelly-like substance, obtained from the ocean (algae). It is a great alternative for persons who do not consume animal products and gelatine. It comes in long translucent sticks or powdered or flakes and is relatively economical. It is flavourless and can be used just like gelatine for most recipes, however, the texture of the final product may be a little denser than if gelatine were used. Nutrition-wise, agar agar contains very little nutrients compared with the dried or raw algae form. Check out Food Thesaurus for more. Nevertheless, here are 3 lovely recipes you can use agar agar in, boost vegetable and fruit take.
1) Frozen Banana "ice cream" for dessert Bananas is one of those fruits, you either like it or not. I prefer my bananas fresh, whole and ripe. I am not a fan of banana chips, banana bread/muffins/cakes/fritters, banana punch or banana in oatmeal.
When I first heard about this and the many positive reviews, I was amazed. I attempted making the frozen banana "ice cream" 3 times and ❶ it does not taste like ice cream, ❷ it does not have the same texture as ice -cream, ❸ it does not give me the same satisfaction as ice-cream and ❹ the texture when it melts is just weird Bottom-lime: I will stick to eating my bananas fresh, whole and ripe; plain or with a drizzle of chocolate syrup. For the record, here were my "banana ice-cream" experiences:
2) Do-It-Yourself Microwave Popcorn I love popcorn. I have always made my popcorn the old-fashioned way, using a deep pot, oil and popcorn kernels. However, upon hearing that I could skip the use of oil, I was intrigued. I attempted popping popcorn kernels using the microwave at least 3 times but this method is not for me. ❶ Microwave Bowl method: It takes forever to pop, if you use the wrong bowl. On my first attempt, I used a ceramic bowl and the kernels took forever to pop. I re-tried it with a glass bowl, using the popcorn setting and it was tasty but dry. ❷ Microwave Bag Method: I attempted this method without adding oil, it came out good but dry. However, when I tried coating the kernels with oil first, a number of kernels got burnt without popping...wastage!. It should be noted, ✦ The bag method encourages portion control, seeing that only so much popcorn can fit in the bag without making a mess during the popping phase. ✦Seasoning & flavourings such as salt, black pepper, garlic powder, grated parmesan or cinnamon do not stick to the popcorn if no oil is used during the popping. They just coat the bottom of the bowl. Bottom-lime: I will stick to the old-fashioned way of making popcorn.
3) Plain Yoghurt instead of Mayonnaise in Salads (tuna, chicken. potato salad) While plain yoghurt and mayonnaise both have a creamy and thick texture, they are not interchangeable. Plain yoghurt has a tart flavour that changes the flavour profile of the food item. Depending on your taste buds, you may enjoy this flavour change but I do not. Adding more flavourings or seasoning make a slight difference. Bottom-lime: I will stick to regular mayonnaise in those type of salads (tuna, chicken. potato salad) or go without it. 4) Coconut Milk as a Milk Substitute
Breakfast: 1 spoonful of coconut milk in my oatmeal
Being from the Caribbean island of Trinidad and consuming coconut milk only within dishes such as callaloo and pelau. I never, considered using coconut milk as a milk substitute or a as a non-dairy creamer. Nevertheless, after trying it out in my oatmeal, eggless pancake batter, black coffee, green tea and Indian chai tea, it is not for me. Coconut milk enhances the creaminess of these items but the flavour of the food item also changes; not in a good way, with the exception of the pancakes. In the pancakes, the coconut milk positively enhanced the flavour but in the beverages and oatmeal, the flavour profile is weird. Bottom-lime: I will stick to adding coconut milk to meal items such as callaloo and pelau. 5) Linseed Wraps(high-fibre; low-carb wrap) I attempted this after reading an article about cholesterol on DailyMail Uk. These wraps serve as an alternative to wheat based or corn tortillas. However, it is quite tricky to make. To clarify: ❶ Sometimes the batter will stick to the plate and you will end up with a broken tortilla ❷ One tortilla is made at a time; hence it is inefficient ❸ Whole egg or egg whites are essential to get the wraps to bind; when made without the egg, the batter does not cook or bind ❹ The linseed flavour is strong. If you do not like the taste of linseed then this recipe is not for you. Bottom-line: I will stick to regular wheat or corn tortillas
Video demo of the linseed wrap from Youtube user 'that'sveryjerry'
6) Cauliflower Pizza(low-carb pizza alternative) I enjoy cauliflower; steamed, baked or even as cauliflower rice but cauliflower pizza is a no, no. I first heard about this on Blogilates. I will admit I did not add the egg to the crust and this is probably was the reason for the pizza coming out soft, mushy and weird. After, viewing Chef John from Foodwishes recipe, I may one day try it again.
There you go folks, these are the 6 healthy food hacks I do not enjoy.
I enjoyed the fact that they provided alternative fibre-rich, plant-based protein sources (excluding the cheese) and informed us (the readers) about the micro-nutrient (vitamin/mineral) properties. My issue with the article relates to the claim 'these foods contain more protein than an egg'. On one hand, the claim is valid but on the other, it is somewhat misleading.
When examined on a per meal basis, it is practical for one to consume 1 large (64 g) boiled egg by itself or paired with other foods. After-all, 1 large egg is equivalent to 1 serving of protein according to most national food guides. This cannot be said for the other foods listed (excluding the cheese).
1 serving of pumpkin seed is 35 g (1 oz.)
1 serving of kamut, uncooked is 42 g (1/4 cup) and ½ cup when cooked
1 serving of chickpea flour is 42 g (1/4 cup)
1 serving of spinach, raw is 29 g (1 cup)
1 serving sun-dried tomatoes is 4 pieces (14 g)
1 serving cheese is 1 oz. (1 slice)
The quantities listed for some of the foods in the article contain more than one serving size, which is not a bad thing; if consumed throughout the day. However, the fact that most of these options are fibre-rich, make it challenging to consume in one meal.
Another issue with the article is that some of the protein content listed relates to the raw and uncooked form of certain foods. This is true for the spinach and kamut. Kamut like many grains, digestibility increases once cooked.
1 serving of cooked kamut contains 5 g protein; not more than an egg.
1 cup cooked spinach contains 5 g protein; also not more than an egg.
Bottom-line:
Food is so much more than its nutrients. Nevertheless, check out the poster above and pay attention to the macros (carbs, protein & fat) on the foods listed and be the judge for yourself.
Smoothies are smooth. Smoothies can fill the gap between meals. Smoothies can be ⓝⓤⓣⓡⓘⓣⓘⓞⓤⓢtreats, if made right.
Smoothies can be made from fruit, vegetables, or a combination of both. ⒻⓇⓊⒾⓉ smoothies made from ❶ portion of whole/crushed fruit and ❶ portion of 100% fruit juice, count towards your daily fruit intake. ⓋⒺⒼⒼⒾⒺ smoothies made from ❶ portion of fruit and ❶ portion of vegetables, count towards your daily fruit and vegetable intake. #2 THE UGLY
Be wary of the sugar content and fruit acids found in fruit smoothies, as they can contribute to tooth decay and tooth erosion. It is recommended, one limits their smoothie consumption to 250 mL (8 oz or 1 cup) and rinse their mouth well with water after drinking.
#3 THE BAD
It is also wise, not to get into the habit of drinking multiple smoothies in a row or super-size smoothie combos. In this case, more is not better. While, a 250 ml smoothie count towards one's fruit/veggie intake, 5 smoothies or even a 15-20 oz smoothie, does not. Reason being, smoothies by nature can be packed with more calories and sugar, needed or used by the body at a given time. This not only harms your teeth but can increase your waistline.
Don't drink away your calories!
While, it is very easy to consume 12 oz. of a beverage (e.g. paw paw smoothie (see image)). Trying to eat the same components used in the beverage, individually will be a challenge. ACTIVITY: THINK ABOUT IT: Can you eat 1 cup of paw paw cubed, 1 medium banana and drink 1/2 cup apple juice and in one sitting? #4 THE HIGHLIGHTBefore I end, let it be known smoothies are a more nutritious option over fruit juice. Smoothies are made from the blended pulp, flesh, skin, seeds, leaves, root and or stalk of the fruit or veggie. These components are then consumed rather than strained and discarded as in fruit juice. It is widely known, most of the nutrition found in plants are within the fibrous matter and edible portion [skin, pulp, flesh, root, leaf, stalk etc.].
Smoothies are a great way to add variety to a sensible diet as long as a serving of 250 mL (8 oz/ 1 cup) is adhered to.
ADDED CONTENT UPDATE:
Should you drink smoothies?
Time. com answers the question [date accessed July 24, 2015] Watch the video
Thank you for reading! Hope you enjoyed the post.
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SOURCES: Loesche, W. Microbiology of Dental Decay and Periodontal Disease.Medical Microbiology; 1996; chap 99. http://www.ncbi.nlm.nih.gov/books/NBK8259/ Palmer et al. It's More Than Just Candy Important Relationships Between Nutrition and Oral Health. Nutrition Today, 2010; 45 (4): 154 http://www.sciencedaily.com/releases/2010/08/100805103926.htm Rukon.C.H. Smoothies: one portion or two? British Nutrition Foundation Nutrition Bulletin, 2008; 33, 129–132 http://nutrition-communications.co.uk/uploadedfiles/file/2008%20BNF%20smoothies%20opinion.pdf
