Eat healthy | Step-by-step (Part 2) - Whole Grain Foods
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- Опубликовано: 28 июн 2024
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References:
Whole grains affect cholesterol, glucose levels, risk of disease:
academic.oup.com/jn/article/1...
www.thelancet.com/journals/la...
1 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)
academic.oup.com/ajcn/article...
whole, but not refined grains, associated with lower risk of disease
www.tandfonline.com/doi/abs/1...
www.ncbi.nlm.nih.gov/pmc/arti...
Eggs acutely spike cholesterol levels:
www.jlr.org/content/35/11/1993...
Oats affect cholesterol levels, liver function, BMI:
link.springer.com/article/10....
www.sciencedirect.com/science...
Oldest man in the UK credits oats:
www.thisisinsider.com/eat-oat...
Whole grains are not inflammatory for most people and in some cases even show anti-inflammatory effects:
www.mdpi.com/2072-6643/5/3/77...
academic.oup.com/jn/article/1...
Whole grain recipes:
www.forksoverknives.com/recip...
www.forksoverknives.com/recip...
www.forksoverknives.com/recip...
Protein videos:
• Best protein foods (Ul...
• Complete protein-What ...
Iron video:
• Best Iron foods: Every...
Food comparison, USDA recommendations:
• Food Battles - How to ...
Today we’re going to talk about whole grains
Whole 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 oatmeal
eating eggs can spike blood cholesterol.
oatmeal lowers cholesterol
Oatmeal 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 and can even be anti-inflammatory.
if you have celiac disease or gluten intolerance, avoid gluten: wheat, barley and rye. The vast majority of grains have no gluten.
most days I'm gluten free. most foods containing wheat/barley/rye are baked and highly processed
some grains without gluten like oats are processed with wheat. certified brands (certified gluten-free oatmeal) are safer grains.
if ur gluten intolerant u can still enjoy most grains.
enjoy your whole grains!
Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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Finally a channel with expert advice without going crazy with numbers. Simple and easy to apply for the general mass. Thanks doc!
I have been Keto/paleo for the past three years, and when I went keto I found out my GI troubles were due to gluten. I am now switching to a plant-based diet. Your videos are helpful, full of facts, and entertaining. Keep rocken on.
thanks man, good stuff!
just a heads up that I've heard many people attribute to gluten symptoms that are more likely caused by the processed foods *containing* gluten. easy test: try some steamed whole barley. or kamut. if you react, it's bona fide gluten insensitivity
lmk either way! :)
even if it turns out the be gluten-caused, you still have all the other whole grains to turn to...
Nutrition Made Simple! Thank you for the response and recommendation. I had while barley once, the outcome was not pretty.
@@joshuarowsom2160 hm then you may indeed have some form of gluten insensitivity
@@NutritionMadeSimple Hey doc i’m confused you said in the video oatmeal has 77% of your daily needs of iron but I just checked the back of my oatmeal container and it says 1 serving has 8% of the daily needs??? Am I wrong? Are you wrong?
@CarlosSantana-we6ts he will never say anything detrimental about plants; please don't take his nutrtion advice too seriously and go your own research. Iron deficiency is really serious.
Man, your videos are amazing! Really looking forward to a part 3! Please keep up the good work :)
I just went on watching a marathon of your videos and they are just sooo informative. Thank you!
I hope step 3 coming out soon.
Hi from Malaysia :)
Me too.
I love this guy !
Looking forward to step 3!
Another excellent video, thanks for keeping it simple!
Is there a part 3? I know this video is older now but I like the baby step idea
Oatmeal is problematic because the majority of what is sold has extremely high levels of pesticides. You need to steer toward organic oats and consume with moderation. That means dont eat the cheap stuff every day.
I love me some oatmeal! Lately I've been eating oat bran! Excellent! Thanks!
3:56 Yes, but no all protein is crated equal. Much of the protein in that oatmeal will not yield the same degree of absorption and utilization for protein synthesis that the egg does, due to a number of factors including being lower in certain amino acids, etc. You have to eat A LOT more plant protein to get anywhere near the degree or utilization that the egg gives. You need around 3g of leucine in each protein meal, ideally. That’s what the data suggests. And if you’re athletic, you need more protein. Oatmeal won’t cut it for most athletic people at least. And as you age, your ability to digest/absorbs protein decreases, making easy to digest, high quality protein even more important (also because older people have a harder time retaining muscle mass).
I am in transition from paleo diet (aways with lots of vegetables) to a plant based diet. Its not that easy and I am still a bit lost, but your videos are great. Waiting for the part III.
Thank you for this I have been so confused about grains since I'm insulin resistance.
check out this week's video on the microbiome, I covered a study on whole grains and diabetes specifically! :)
Informative and empowering! Kindly make a video on upper limit of micro/macro/vitamins and minerals!
Dude - this step by step series is awesome ... but where is step 3? This vid is 4 years old so I guess it dropped off your to-do list ... still I think this is exactly the right format - please continue the series! Otherwise I will be stuck with eating only fruit and oatmeal!
I thought I was the only one 😅
I eat first with my meal, a pudding made of 1 Tbs of organic oat bran, 1 Tbs of whole psyllium husk, 1 Tbs of chia seeds, 1 Tbs of milled nuts with CoenzimQ10, 200 ml of almond milk or kefir. Left in the fridge for 4-5 hrs. Add blueberries, raspberries, and strawberries.
Please make more videos like this!(:
I make simple oatmeal cookies and snack on them all day long: Oats, cinnamon, bannana, 4 chocolate chips per cookie (stevia instead of sugar in chips).
Love your videos!! I'm curious, though, which oatmeal are you referring to when you note the 77% of daily iron? The different oatmeals I have checked on have a lot less, like 10%. I very interested in switching if i can get more fiber. Thanks!!
Another benefit in Oats is it has Beta Glucan which has been shown to boost immune cells and function.
oh yeah good point Javier!!
I eat them although they still raise my blood sugar a bit. I’m type 2 diabetic (in control), but they still make me feel great. Diabetics can’t just eat meat. Even if my A1C raises a bit, I’m not worried. I love organic quinoa and my bread is a Costco organic bread with lots of interesting grains and flours.
Could you do a video on the mechanisms by which refined grains can be harmful. I know there are no universals but from what I glean the spike in blood sugar seems to be the main contributor in which case I have some confusion as to how that is measured. From a quick google search, whole grains have higher glycemic indexes than fructose, even sugar free substitutes like maltitol have higher glycemic indexes than fructose which I find very confusing.
Love the videos, glad I found this channel. I generally eat the instant Quaker Oatmeal packets. Should I look into switching this up to a healthier oats alternative?
Yes, even rolled oats can be better
But steel cut and groats are best
YES
Good Vids. Short and to the point. Question: What about egg whites (hard boiled...get rid of the yoke)...will this get rid of the cholesterol spike? I like oatmeal with egg whites. Thx
I love my sandwich in the morning, but do not insist on the bread, just love to play with the toppings and garnish on it. What should I try to replace bread with?
Excellent video I am a recent subscriber and I am trying to go through several videos to get more information. However I am concerned with the idea that even oatmeal and other greens spike blood sugar and should be avoided on that basis I’m wondering if there’s any truth to that concern
Do you need to pre soak grains for hours Or overnight at room temperature before cooking. Or rinse them ? I keep seeing that you need to do that
Concerning protein, what about comparisons of assimability/P.E.R. of animal based vs Vegetable based?
Why does Dr Gundry says the opposite?
gundry is a quack
Love all your great content, except the outro music 😀
I love oats and have been trying to cut down on refined sugar & was thinking of making sugar free flapjacks to curb cravings but what do you think of honey? You've mentioned in other videos about not substituting for other sweetners as your body needs to get used to not craving that sweet taste. I totally get that for artificial sweeteners (as they're bad for you anyway) but what about honey/maple syrup with them being more natural? Am I just kidding myself?😅
if it's once in a while or as training wheels to transition off the refined white sugar, I don't see a problem, esp. for a healthy individual. problem comes when people are hooked to the stuff and can't even eat without it and are unhealthy/overweight/with metabolic issues on top
Hearing that the Brown Rice thing is overated because of lack of bioavalabilty. Would love a new video from him comparing white rice and brown rice
What about quick oats? Is that wholegrain or processed? Like Quaker quick oats.
Thanks Gil for your videos! Was thinking of following your advice on 1/3 Legumes, 1/3 starchy veg and 1/3 green leafy veg. But was diagnose as an oxalate stone former 1 year ago and realised a lot of veg and Legumes are off the table for me. Would you have any advice?
I think the best is to see a nephrologist and get professional advice. if you're on Twitter I can get you in touch with some. some greens are very high in oxalates but others are much lower, kale and collard greens are on the low end whereas spinach is on the high end. staying well hydrated and avoiding excess sodium also seems helpful. there are other principles too but I reiterate best see a specialist
@@NutritionMadeSimple thank you for your advice! And quick response. I'll probably look for a dietician or something.
What about Ezekiel Bread?
4:18 how much of the iron is not absorbed because of the phytates?
Is white sour dough bread better than other store bought bread? Maybe not as good as whole wheat bread?
Challenge - oatmeal contains 77% of your daily iron needs ? The nutrition label on my 100 % whole grain Steel cut oatmeal says a serving which is 1/4 cup ( 40 gm) contains 1.5 mg of iron equivalent to 8 % of daily value.
I’m allergic to oats and gluten. What should I eat instead?
Step 3? 😀
I'm watching back all your past videos and as an Italian I feel personally attacked when talking about pasta😅 I mean pasta is not the best of the best but I don't think you can put it in the same basket as donuts. The glycemic index of pasta is around 50 and actually some type of pasta has been measured at 33, anyway never over 55 so it's a medium GI at worse despite having very few fats. Researchers thinks that it is due to the presence of gluten that gives pasta a compact jelly like consistency making it harder to digest, expecially if not overcooked. Add to that an abundant, healthy and fiber rich sauce with tomatoes, olive oil, chickpeas and zucchini and you probably made one of the healthiest, complete and good tasting meal possible.
In my family we've eaten pasta almost every single day of our lives and no one has high glycemia and triglycerides. I made some change nonetheless in the last couple years towards healthier and more abundant sauce and less pasta, I used to eat 170 grams of pasta, now i rarely go over 100 grams but with more legumes/vegetables in it. What fucks us Italian is cheese and processed meat(parmesan, prosciutto), in fact our cholesterol is not always perfect, but I'm trying to address that too.
Would whole wheat bread count as adding whole grains? I typically eat a sandwich for lunch… seems like this would be an easy switch.
The benefits of whole grains are that they contain fibre? If you shoot for bread with a lot of fibre you get the same benefit? What is the mechanism whereby whole grains lower cholesterol?
what about a wholemeal sourdough
Was there a Step 3?
Is Hovis seeded loaf ok to eat?
I think comparing 2 isocaloric portions would be more fair than going by serving size. Not a fan of eggs but still...
Is it necessary, or advisable, to soak my steel-cut oats overnight in order to neutralize Phytic acid? If so, what is the correct procedure? Thank you for your inestimable service.
What kind of.Oatmeal? Are instant okay?
Want to eat rolled oatmeal everyday because of its high soluble fiber and plant base.
But Glyphosate raising a lot of questions and concern in mind.
Would you still eat a bowl everyday?
I’m wondering this too
Thanks for great videos! One comment: Brown rice has a big problem with arsenic. (more arsenic than white rise) and therefor should not be recommended according to my research on the subject. I eat white rice seldomly and then prepare it in a special way to get rid of the arsenic.
yes, valid concern. we covered it recently: ruclips.net/video/1hhGjsyoHcA/видео.html
Part 3?
Where is the next step
Hi Gil I’m getting confused on cholesterol here. I’ve been reading that recent studies show dietary cholesterol does not contribute directly to blood cholesterol and that body synthesizes it itself and cholesterol in the form of food is processed no differently than other fats and on that note, an eggs-heavy diet is actually proven to lower blood cholesterol. They say saturated fat is what contributes to cholesterol not dietary cholesterol. But I notice that you mention the cholesterol content of foods in your videos a lot. Does that mean that you don’t agree with those studies or is there more to it than I know?
common question. they both have an effect, saturated fat's effect is stronger. the body does produce cholesterol but eating it raises it also. it all depends on the comparison diet but all other things being equal eating less cholesterol and saturated fat will lower your blood lipids. also it's a bit academic bc in practice cholesterol and sat fat (usually) travel together so by lowering one you're (usually) lowering the other
What about whole grains in the processed sense? Like pasta or bread made from the whole grain? You referred to pasta and bread made from white flower as being bad - so I assume the former is good?
yes those are better. intact (actual grain) is even better but whole grain pasta here and there is a good variant
Which types of oats are the best to eat? Steel cut, rolled, instant, etc?
The most natural Kind of choice. Rolled oats better than Instant.
Please eat pure rolled oats, without sugar (Apple cinnimon crap)
Steel cut are best because they digest the slowest.
the best seem to be sprouted organic oats as they allow for better absorption of the good things whilst reducing anti-nutrients that would otherwise block absorption.
Hey thank you very much. I really trust you because I know this is actually your science field. What do you think about people demonizing wheat like the book author (wheat belly). He is a doctor and he is demonizing all grains. He is not the only doctor demonizing whole grains btw! Many others! They really have big impact on people!
Ok I kept watching and he kindda answered that on 4:50
Would you recommend eating oatmeal with water? Or with what type of liquid? milk? soy milk?
I did the commercial plant milk for a while, then wanted to get away from the preservatives etc and made my own almond or oat milk. it's very easy to make (I filmed it recently and may make a video at some point). Most days I just add water though, it's all the same to me. Another great option is overnight oats where they soak in the water. It's all personal preference
@@NutritionMadeSimple Thanks :)
This was 3 years ago. Where is part 3?
Godly
How about black bread? Is all bread not ideal and better left out?
it's really more about the overall dietary pattern. having some bread here and there is not necessarily a problem. ideally 100% whole grain (if you have blood pressure issues, low sodium options are available)
but wouldn't rice, corn, and cous cous rise diabetics glucose to 300-400?
Do you have any recipe videos?
check out my Japan video. have some others in the pipeline too
Any scientific evidence on keto/ carnivore promoting elasticity of the skin? reducing stretch marks? can one reduce stretch marks through WFPB?
also kindly talk about cellulite. There are claims that keto helps reduce cellulite
@@curiousmindKe a good habit is to ask for the evidence when you hear any claims, will help you a lot going forward :)
Where s part 3?
Is sweet corn a good whole grain!?
if it's just the corn, with no stuff artificially added or removed, yes
Pretty good video hut there are some outdated info like cholesterol and why bash eggs like that?
more detail on eggs/cholesterol here: ruclips.net/video/G1NZNKn9DG8/видео.html
@@NutritionMadeSimple what is your personal opinion on eggs doctor?
@@azizkash286 I don't have one, the evidence shows raised LDL-cholesterol and CV risk in some contexts, not others, so it makes sense for recommendations to be personalized and to reflect circumstances and overall dietary pattern. eggs are neither 'bad, period' nor 'good, period' unlike what headlines would have us believe :)
the most productive focus is on general dietary pattern
@@NutritionMadeSimple One of the best egg answers I've seen!
Was a step 3 video made?
I did a video where I covered all the basics in 1: ruclips.net/video/AksLcCh8uh8/видео.html
from what I see online, cous cous is not whole grain
U left out whole wheat🥺
I'm sorry oats have 77 percent iron DV? Why do I find that not true? Are you sure you didn't get that wrong?
it's for a whole cup. ~230g. so it's accurate as per USDA database, although iron needs vary a lot based on sex and age. that said, the comparison in the video (cup of oats vs egg) is not how we´d present things nowadays. we may take a look at these old videos at some point and take some of them down. they´re not inaccurate per se but there are probably better ways to explain these things
You have to consider bioavailability of the iron too. It's more difficult for iron to be absorbed from plant-based sources. If it were really that easy, people would have much less of a problem with iron deficiency
@@wolfferoni hi we covered iron bioavailability here ruclips.net/video/h_sIN3EBo4A/видео.html
and an update ruclips.net/video/56FnBwcmOAw/видео.html
@@wolfferoni just eat vitamin c together with it. At lunchtime, I have a large bowl of black beans and lentils, so I eat a piece of bell pepper 🫑
Cous cous is not a whole grain, it’s basically just tiny round pasta made from white semolina wheat flour (unfortunately)
A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.
I’m sure he meant “wholemeal couscous”
Dont studies show that cholesterol/saturated fats are not harmful?
No, there are strong studies that show the exact opposite.
couscous is not a whole grain tho
Saying that one egg has the same amount of protein as a cup of oatmeal is misleading. Egg protein is significantly more bioavailable, and the oats have around double the calories, so a more honest comparison would account for that. Also, the cholesterol issue has already been debunked so many times that there is really no excuse not to know that. I don't disagree with the overall point, but saying that eggs are deficient in this or that nutrient undermines the value of combining different foods and eating a varied diet.
completely agree with your 1st point, I now believe these 1 to 1 comparisons of foods are not that informative and I stopped making them in my more recent videos (and completely agree with the 'looking at a whole diet' instead of looking at 1 food in isolation).
the cholesterol part I would suggest you re-examine. I've made several videos about it. despite the confusion caused by egg industry-funded studies the effect is not ambiguous. dietary cholesterol raises serum cholesterol (up to a very high level where it plateaus) and the connection with increased HD risk is very compelling
Couscous isn't a grain. It's a type of pasta made from semolina flour. Also, quinoa - strictly speaking - isn't a grain either - it's a seed. Nutritional advice needs to be accurate.
thanks! feel free to fact-check more of my videos! yeah would be more accurate to call couscous a part of a grain, or maybe a derivative thereof (wheat). but seed isn't mutually exclusive with grain (?), most whole grains are seeds (corn kernels, wheat, barley etc) so not sure the 2nd one is inaccurate?