Whole Grains

Question: Whole grains? I just need to know if whole grains (like brown bread) count as a carb. Thanks.

Answer: Whole grains are carbs. They're just better for you than processed grains like white rice and white flour. FYI--"wheat flour" is basically the same thing as white flour. It's not whole wheat unless it says "whole wheat flour."

Question: How many grains of wheat on a stalk, and how much whole grain flour would it make? I realize that wheat flour is made from different parts of the wheat grain, but my question is about whole grain wheat flour. My interest is knowing how many grains and stalks an average person 2,000 years ago would have needed to make their daily bread, and how it would convert in today's society. So, how many grains per stalk, and how much whole grain flour it would make. Thanks!

Answer: ~*~Now days, with breeding, a stalk of wheat can have up to 200 grains. Most wild wheat has between 10-18 grains per stalk. It takes 150 grams or 5 oz of wheat berries to make one cup of flour.

Question: Do whole grains and multi grains have the same health benefits? I've heard that a diet high in whole grains is good for you in many ways. I really like things that are multi grain, like crackers and breads. So I'm wondering if by choosing multi grain, am I still getting the same health benefits?

Answer: Whole grains are whole grains whether they are wheat, oats, rye, etc. Multi grains are a mixture of several grains and as long as the packages says %100 whole grains you are making a good choice.

Question: Which is a better source of carbs: whole grains or lentils and beans? I realize both have their benefits, but which one is preferable? Everyone has heard of the numerable benefits of whole grains, but lentils provide a better source of fiber and protein.

Answer: Lentils.

Question: How can I get whole grains into my diet when I think I might have a sensitivity to them? My doctor's been recommending that I eat more whole grains, but when I try to, my gums start throbbing and the roof of my mouth gets sore. It almost feels like some of the skin peels away in my mouth. Not a full-blown allergy - I don't go into anaphylaxis. Any suggestions?

Answer: don't eat them as your body is obviously telling you it doesn't like them for some reason,have some green beans instead...

Question: What foods will give me complex whole grains? I am on a low carb diet, and have cut out breads, potatoes, pastas, rice, etc. But I was told I can get good carbs from complex whole grains, but I don't know what those are really. Can you give me examples of specific items that I could shop for? Thanks.

Answer: Nuts Legumes Fructose (Basic sugar found in fruits) Pasta (Boiled 5 min.) Dairy ( Ice cream, skim milk, whole milk, yogurt) Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)(contains fructose) Rice (polished), or brown Sweet potato Oats All-bran Most Vegetables ( exceptions- carrots, corn, root vegetables) These are low glycemic carbs, they are absorbed slowly and give you energy for a longer period of time. Low GI foods can benefit your health and athletic performance. Being that low GI foods are assimilated at a slower rate, they supply a steadier supply of energy. Lower GI foods alleviate hunger, leading to a more controlled appetite. Selecting lower GI carbohydrates will prevent mood swings. Lower GI foods can also result in higher muscle glycogen levels (storing more carbs in the muscle), and less chance of storing the extra glucose as fat. You see elevated insulin levels can turn on your fat storing mechanisms. Sugars (from high to low: Maltose, Glucose, Sucrose) Honey Puffed cereals (white rice, wheat, corn, rice cakes)YES! RICE CAKES Potatoes ( regular russet, instant, mashed) Candy Breads (especially white bread) Instant products ( instant: rice, oatmeal, wheat, grits) Carrots, corn, peas Flaked cereals (corn flakes, etc.) Corn chips These are "High glycemic", or absorbed and burned quickly. So, if you are dieting low GI foods are the way to go. If you are going to eat before training, you should pick low glycemic carbohydrates. Low glycemic foods will prevent any premature lowering of blood glucose levels before training, which can lead to fatigue. I don't know about you, but I need to be 100% for every workout, so I can't afford to experience low blood sugar in the middle of my workout causing early fatigue.

Question: What is all the hoopla over whole grains? When you compare the nutritional labels on whole-grain foods vs. other carbs, the difference is very small. I expected a lot more fiber and a lot less sugar. I see a little less sugar, but very, very small differences in fiber and protein, etc. Is that all we get by eating all those whole grains? Just a tiny benefit? It could be bread, rice, or pasta, but the nutritional "numbers" on the label don't show much difference in fiber or sugar. Yes, a small improvement with whole grains (a tiny bit more fiber and a slightly less sugar), but it seems to me that this difference would be greater. I'm not sure the total calories are much less with whole grains, so I don't see the major benefit. I eat lots and lots of whole grains, and almost zero "white" carbs. But I was expecting to see better numbers on the labels.

Answer: I need to see the word “whole” on any bread, rice or pasta that I eat. I just feel cheated if I buy the white kind because they took the fiber out to sell it somewhere else (hello, Metamucil?), hoping I would not notice! The labels depend on the brands. One slice of bread in that loaf will be 50 calories while a slice of bread in that other loaf will be 70 calories, because they don’t weigh exactly the same. Even if you have only 2g of dietary fiber in that slice of small size whole wheat bread, it STILL TWICE as much as the white kind and every gram of fiber counts. Find a brand you like, with the right size of slice, some whole wheat bread have more fibers than others (make sure your have the words "100% whole..." on the label. Even without paying attention to the labels, you cannot NOT notice the big difference when you eat it. White pasta, I keep eating eat…brown pasta, I’m always stuffed before I can finish my plate. Same with rice and bread. I need two slices of white toasts for breakfast or only one slice of brown toast. Guess which one I’m buying? There’s a big noticeable difference at the time you eat it…and then later…on the other side! Sometimes, I make my own bread, and once, I did a 100% whole wheat bread and it was too fulfilling, so now I use about 1/3 of whole wheat flour and two thirds of regular bread flour.

Question: Does anyone know a good recipe for chocolate chip cookies which uses whole grains and no refined sugar? I am trying to switch from a processed food and high-sugar diet to using more organics, whole grains, and low sugar foods. The hardest thing I've had to give up are my Nestle Tollhouse cookies. I need a recipe which can be very tasty, but uses some kind of whole grain flour, and either honey, molassas, or a sugar substitute, for a high-fiber, low-sugar cookie. I'd also like the ability to add in some whey protein powder to increase the protien content some.

Answer: Whole Wheat Chocolate Chip Cookies! The amounts stated for this recipe will give you about 28-30 cookies, you can double the complete recipe if desired. . 30 servings 30 min 15 min prep 3/4 cup rolled oats 1 cup whole-wheat flour 1 teaspoon cinnamon (optional) 1/2 teaspoon baking soda 1/2 teaspoon salt 1/4 cup butter, softened 1/4 cup vegetable oil or canola oil 1/3 cup white sugar 1/3 cup brown sugar 1 large egg 1 teaspoon vanilla 1 teaspoon maple extract 1 cup chocolate chips 1/2 cup chopped pecans (optional) or walnuts (optional) Set oven to 350 degrees. Grease a baking sheet/s. Grind 3/4 cup rolled oats in a blender or food processor, then transfer to a medium bowl. Add in flour, cinnamon (if using) baking soda and salt; mix to combine. In a bowl beat butter until fluffy. Add in oil, both sugars, egg, vanilla and maple extract; beat until smooth an creamy. Add in dry ingredients and mix just until combined. Add in chocolate chips and nuts (if using). Drop by heaping teaspoonfuls onto greased baking sheet. Bake (one sheet at a time) until firm around the edges and golden on top (about 12-15 minutes). Cool cookies for 2 minutes on sheet then remove to wire rack to cool completely. OR Honey Whole Wheat Oatmeal Cookies These cookies use honey instead of white granulated sugar. Also, 100% whole wheat flour used instead of all purpose flour. Tempature is lowered on purpose beacause honey burns at higher tempatures. This is suppose to be a healthier alternative to cookies made with white sugar. . 24 cookies 30 min 10 min prep 2 cups whole-wheat flour 2 tablespoons whole-wheat flour 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1 teaspoon baking powder 1 1/8 teaspoons baking soda 1 cup light butter, melted 2 large eggs (I like egglands best) 7/8 cup honey 1 1/2 tablespoons molasses 1 tablespoon pure vanilla extract 3 tablespoons milk 3 cups old fashioned oats 1 cup raisins 1/4-1/2 cup raw chopped nuts (optional) Mix all ingredients until well combined- except oats, raisins and nuts. Mix in Oats, raisins, and nuts. Mix well. Drop onto lightly greased baking sheet using ice cream scoop. Bake at 325 degrees for 18-20 minutes.

Question: Can I substitute my whole grains with veggies and fruit for carbs? If I just eat green peas, chick peas, bananas, apples, and or any kind of fruit or veggie filled with carbs instead of whole grains? would that be a good idea? I need to get cut!

Answer: no. whole grains are important, and cant be substituted with other carbs. varites of healthy food is good. whole grains are healthy, there not going to make you fat as long as you burn it off. also eat the other things, but eat whole grains too. Eat healthy varieties of 2cup fruits, 3cup veggies, grains (not white grains) 4-8oz, meats/raw nuts/beans 6.5oz, dairy3cups. 6-8+small meals, 0-3hours apart. Eat 1+gram protein times your body weight. So if you weigh 100lbs, you eat 100+grams protein daily. Drink 2+cups water per hour. measure your food and make a food journal. at least do it for one day. make a chart, write down each food, how much calories was in it, fat, sugar, sodium… for the amount you ate. then at the end of the day, add up all the fats, sugars, soduims, calories… to see the total for the day. dont count the sugar in fruits and veggies, but count it in grains, meats, and dairy. Sugar= no more then 10 teaspoons (40grams) of sugar at 2000cal diet per day. No more then 15teaspoons (60grams) of sugar at 2500cal diet per day. 1teaspoon=4grams and 16 calories of sugar. No more then 2.3g salt a day. (2300mg)(1 teaspoon of table/iodized salt) Fat= 20-30%of calories. 73g 2200cal diet, 93g 2800cal diet. Multiply day’s cals by .30 for cals from fat/day. 2200cal times .30=660cals from fat. Divide cal from fat per day by 9(each gram fat has 9cal) to get g of fat /day. 660cal from fat divide by 9=73. Total fat 65g for 2000cal/day. 80g total fat for 2500cal/day. Saturated fat less then 10% of cals. 20-g for 2000cal/day. 25-g for 2500/day. Cholesterol less then daily value 300mg/day on nutrition facts. http://www.nutritiondata.com/ =this will help you for things you eat the dont have nutrion facts. http://www.mypyramid.gov/pyramid/index.html it matters to gain muscle. warm up 5+min. then, strech 5+mins, then do high intesity cardio or weights, for 1+hour, then strech for 1+hour. high instesity cardio(like sprinting until exaustion, take a short break then sprint agian..) and heavy weights with less reps. do sets until failure, do 10reps and 5 sets, if you can do more then you need heavier weights. if you are un able to do full range of motion in the exercise, then the weight is to heavy. its good to have sore muscles the next day, the pain may last a week+. its best to work the muscle hard one day, then give it a week+ to repair and grow. if the muscles is not in pain, then work it. if the muscle is in pain from the previous day or week, even just a little, then dont work it. strech the sore muscles, along with whole body, 1+hour a day, but dont do intense exercises that would over work the sore muscles. dont lock your joints during exercises, keep knees slightly bend, do exercises slowly and focus on form. if you feel joint pain, then stop, recheck your form, if you still feel joint pain, then stop and give yourself a rest.

Question: What does it mean when food products say "made with whole grains" on the packaging? Why is that better for my health? What's the alternative? Why would they not make things with whole grains? I'm obviously very confused on this point... Thanks.

Answer: Whole grains are cereal grains which retain the bran and germ as well as the endosperm, in contrast to refined grains which retain only the endosperm.

Question: Doest toasting bread destroy the whole grains and fiber in it? I use Nature's Own organic wheat bread and I was wondering if toasting the bread would cancel out the fiber and whole grains.

Answer: No cooking or toasting does not destroy fibre.

Question: Why are whole grains foods good for us? Why are whole grains foods meant t be good for you, i can understand things like eat less salt and fat and 5 fruit/veg a day, but the whole grain food just seems a bit random.

Answer: The whole grains are god for you because they are processed less than the other grains that were used in all products on your grocery shelves. Less processed means it has been left closer to what it looked like right on the plant in the field where it grew. Any item that is less processed or closer to what it originally was is better for you. Better for you because it has less chemicals in it,better because you body has to do more of the work to digest the food. This is good because this is the way our bodies were made to process whole grain foods not the foods that are basically half digested for us already.

Question: Is my weight increased due to too much fruit, vegetables and whole grains? Over the past couple of days I've been trying to eat light on sodium so when I weigh, I don't contain retained water. I read that fruits, vegetables and whole grains can take up to a day and a half to digest. If that's true, is my weight off-put due to the large amounts of dietary fiber I'm getting?

Answer: Absolutely not! Fruits, vegetables and whole grains are very good for you. However, make sure that you are eating an appropriate amount of meat (lean chicken and grilled salmon) to break down the carbs. That being said... fruits and vegetables are good for you. Just make sure to limit your portion sizes.

Question: What are some foods with whole grains? My diet lacks whole grains. My daily goal of whole grains is 8oz. What are some food ideas?

Answer: Whole grain products include breads, pastas, and cereals that are made with 100% whole grain and not with white processed flours. Whole grains are made from the whole kernels of grain, that is both the inside part of the grain and the outer covering. Processed flours remove the outer covering which gives a lighter texture and taste to baked goods but removes a lot of the nutrition and fiber. Enriched breads have some nutrients returned to the bread, so be sure to read the labels when you are shopping.

Question: Why do nutritionists advise us to eat whole grains? Humans were hunter-gathers for hundreds of thousands of years. We evolved from the other great apes, and our gut is adapted to survive on a diet of meat, fish, nuts and fresh vegetables. There is a lot of evidence that our ancestors got approximately 50% of their nutrition from animal products. Agriculture only dates back to around 25 - 50,000 years, which is a blink of an eye in evolutionary terms. So how can our digestive systems digest grains effectively? Are there any nutritionists out there who can explain this? As a rather scientifically inclined layman I would expect that a "Caveman Diet" should be a lot healthier than one based on whole grains and veggies.

Answer: Early hunter-gatherers had to spend a good deal of time foraging for anything at all to eat, this would have included berries, nuts and other plant products. Whole grains are beneficial because they have not been processed to remove the "bran" and other helpful segments of the grain. All of which provide roughage and fiber for the diet and aid your gut in propelling food through the digestive tract. Also removing the bran and other parts of the grain reduces their nutritive value

Question: Can someone please explain about whole grains? Ok this is what I don't understand: Many people say eating whole grains and multi-grains instead of white bread will make you thiner. I was in the supermarket today and I checked out the nutrition info for whole grain pasta and compared it to regular pasta and the calories were EXACTLY the same for the exactly the same serving size. Then I compared two breads and they were the same too. So how does it help you to lose weight?

Answer: Things made of whole grains tend to be chewier to eat, so you slow down eating. That gives your brain a chance to get the "full" message before you have actually overeaten. You also will tend to get full faster, and stay full longer. That lessens the chance you'll want to snack between meals. Plus for your calories, you get a lot of nutrients missing from the refined products, not to mention the fiber. The fiber is the reason for the fullness. Serving per serving the calorie counts will be close or the same, but in the long run you will eat less. That is why they are good for weight loss.