all we are say-ing... is give carbs a chance

[Guest guest]

I feel, based on intuition as well as the latest science, that " I certainly feel

that the sooner we eliminate grains from our diet, the healthier we will become "

is a potentially dangerous statement to make. You say " grains are processed ...

raw food is natural ... take your pick ... " Not all grains are processed, and

grains are not neccessarily excluded from the category " raw foods " as raw food

means uncooked. In reality, the choice is between processed/refined grains and

whole grains. And whole grains are VERY good for you. Personally, based on my

own limited research, I am trying to make whole grains the staple of my diet and

eat as many servings a day as possible.

 

You say " I feel better when I eat less carbohydrates and more fruits and

vegetables " when in reality, those are all carbohydrate, thus we first need to

understand what carbohydrate means and be able to distinguish the different

types. Your statement " if you feel better having cereals in the morning rather

than fruits, then so be it " is fine however it is important to understand that

fruits are " simple " carbohydrates and it is my understanding that it would be

preferable, especially in the morning, to try to consume high-fiber " complex "

carbohydrates if you had to choose, as these types of carbohydrates are our

bodies' main source of fuel and energy. Ideally we would eat whole-grains _and_

fruit for breakfast.

 

" we know that we don't need grains, breads, cereals to " compliment " our vegan

diets " . This is curious. We don't need grains to complement our diets - we need

them to be the _staple_ of our diets.

 

We've discussed this briefly already. I think the point is, to avoid processed

and refined foods, period. Avoid carbs that are " white " eg: white bread, white

pasta, white rice, white sugar, etc. Go for the " brown " eg: Whole-grain bread,

whole-grain pasta, brown rice, and sweeteners like succanat or evaporated cane

juice crystals.

 

Lucky for us, we have many good health food shops in Toronto where we can get

delicious, organic, whole-grain, high-fibre, complex carbohydrate foods which

are essential for optimum health.

 

We have 4 groups of food to choose from. Fruits, veggies, legumes, and grains.

What happens when we take out the staple, our primary energy source? We will not

thrive. I guarantee it.

 

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Before they are milled or refined, all grains are whole. That is, they contain

all the original components of grains: an inner layer of germ, a middle layer

called the endo-sperm, and the outer bran layer. When grains are milled, the

germ and bran are often removed, and the starchy endosperm is left. That's what

you eat when you enjoy white rice or foods made with white flour.

 

Many popular foods today contain whole grains, including whole-grain breakfast

cereals, whole-wheat and whole-grain breads and rolls, and whole-grain waffles.

To make certain you're eating a food that contains a significant amount of whole

grains, check the ingredient list on the label. The predominant ingredient

should be labeled " whole " or " whole-grain, " such as whole-grain oats,

whole-grain wheat, whole-grain rice, whole-grain corn, or whole-grain barley, or

" whole-wheat, " such as whole-wheat flour. The labels of some packaged foods also

announce that the product is made from whole grains.

 

Why eat whole-grain foods?

 

Whole-grain foods supply important nutrients that are vital to health and are

often found in short supply in the American diet. Generally low in fat with no

cholesterol, whole-grain foods are rich in complex carbohydrates, including

dietary fiber, and contain important vitamins and minerals and other components

that appear to play a role in keeping us healthy. As we strive to eat fewer

high-fat foods, whole-grain foods are nutritionally ideal choices. For optimal

nutrition, try to eat at least three servings of whole-grain foods each day.

 

Whole-grain foods are important sources of both soluble and insoluble dietary

fiber. Studies suggest that eating more soluble fiber may reduce blood

cholesterol levels. Lower blood cholesterol levels may help reduce the risk of

heart disease.

 

Insoluble dietary fiber aids in bowel regularity and may prevent

gastrointestinal disorders. Fiber-containing whole-grain foods may be effective

in reducing the risk of certain types of cancer.

 

In addition, diets rich in fiber are greater in volume and take longer to chew.

As a result, high-fiber diets may be more satisfying and may control food intake

to aid weight management. Studies have shown modest weight losses in obese

people who increase their fiber intake.

 

Whole-grain foods are also important sources of antioxidant nutrients, including

vitamin E and selenium. Whole-grain foods also supply minerals such as zinc,

copper, and iron, and vitamins B6, A, and E, all necessary for good health.

 

In Search of Whole Grains

 

It's easy to get three servings of whole-grain foods each day if you know where

to look. A variety of whole-grain foods such as waffles, pancakes, crackers,

cookies, and muffins exist for your enjoyment. Again, check the ingredient list

to make sure whole-grain ingredients predominate.

 

http://www.eatright.org/nfs/nfs30.html

 

Is it true that a high intake of carbohydrate foods causes weight gain?

An eating pattern including plenty of grains, fruits, and vegetables, balanced

with foods from the other food groups, is the foundation for a successful weight

management plan. Although eating a carbohydrate-rich meal does raise blood

glucose levels temporarily, there is no evidence that this leads to weight gain

in healthy individuals.

 

What role do carbohydrates play as a source of energy?

Carbohydrates are the body's number one energy source. Whether you enjoy morning

walks or an evening workout at the gym, your muscles need the fuel supplied by

carbohydrates. Foods from the grain group are also good sources of iron, B

vitamins, and fiber.

 

http://www.eatright.org/nfs/nfs73.html

 

What are the specific benefits of whole-grain foods in the healthful eating

equation?

 

Carbohydrates are an important energy source, fueling the central nervous system

and muscles during physical activity. Supplying four calories per gram,

carbohydrates also help the body efficiently use vitamins, minerals, amino acids

and other essential nutrients.

 

Scientists classify carbohydrates into two categories: simple and complex.

Sugars are called simple carbohydrates because they consist of one or two sugars

units. Sugars occur naturally in fruits, vegetables, milk and other foods, as

well as in a refined state, such as table sugar or sucrose. The body cannot

distinguish between naturally-occurring and added sugars and digests both in

exactly the same manner.

 

Complex carbohydrates, found in grain foods, fruits and vegetables, get their

name from their complex chain-like structure of many sugars units. Included in

this category are starches and dietary fiber. During digestion, starch is

typically broken down into sugars and used by the body for energy.

 

Studies indicate that high-fiber diets can reduce the risks of heart disease and

certain types of cancer. Soluble fiber in cereals, oatmeal, beans and other

foods has been found to lower blood cholesterol. Insoluble fiber in cauliflower,

cabbage and other vegetables and fruits helps move foods through the stomach and

intestine, thereby decreasing the risk of cancers of the colon and rectum.

 

http://ificinfo.health.org/insight/carbo.htm

 

If you're eating less fat — as most people are trying to do — it's likely you're

eating more of something else to fill the void. That something is probably

carbohydrate.

 

But what kind of carbohydrate? Bagels? Pasta? Sugary snacks? Or perhaps whole

grains along with more fresh fruits and vegetables?

 

The carbohydrate choices you make are significant, because carbohydrates —

especially those from whole-grain sources — can play an important role in

healthful eating and disease prevention.

 

Your body's fuel

Carbohydrates are the fuel your body needs to function. Your brain, for example,

primarily uses a carbohydrate as its source of energy.

 

There are three types of carbohydrates — sugars, starches and fiber. Sugars and

starches provide 4 calories per gram of carbohydrate. Fiber has no calorie value

because it's not absorbed. Instead, it helps to move things more easily through

your digestive system and can slow the absorption of calories. For comparison,

fat has 9 calories per gram.

 

Simple and complex

At the base of all carbohydrates are sugar " units. " Depending on how many there

are and how intricately they're connected, these units determine if

carbohydrates are:

 

Simple (sugars) — These are built from single or double sugar units. Simple

carbohydrates are found in milk, fruits and some vegetables. However, the main

sources in most people's diets are added sugars and processed foods. Table sugar

is a pure form of simple carbohydrate.

 

Complex (starches and fibers) — These consist of combinations of chains of sugar

units. In comparison to simple carbohydrates, it takes more steps for your body

to break down starches. Fiber is so complex it's not even digested.

 

Complex carbohydrates can be found in grains or foods made from grains, such as

bread, cereal and pasta. Potatoes and some vegetables, such as corn, are high in

starch.

 

The case for high fiber

More and more attention is being directed at the important role certain complex

carbohydrates play in your diet. Of special interest are foods that are high in

fiber and nutrient rich, such as whole grains, vegetables and legumes.

 

http://www.mayohealth.org/mayo/9903/htm/carbohyd.htm

 

 

Also, here is a 100 page pdf " Carbohydrates in Human Nutrition " by the Food and

Agriculture Organization and the World Health Organization of the United Nations

http://www.fao.org/es/esn/carboweb/carbo.pdf

 

 

 

 

> I think what feels best to the individual is what matters ... if you feel

> better having cereals in the morning rather than fruits, then so be it ..

> do it as the body sees fit ...

>

> I personally, feel better when I eat less carbohydrates and more fruits and

> vegetables ... as almost anyone knows ... most agriculture is a man made

> directive ... hence; processed foods such as breads, cereals, rice, and a

> variety of vegetables are a " man-made " food, and are less healthy than the

> more " natural " foods such as fruits and most veggies that occur naturally

> (from a very global perspective) in our diets ...

>

> I would be foolish to state that I omit " man made " foods from my diet .. as

> I am in transition ...I certainly feel that the sooner we eliminate grains

> from our diet, the healthier we will become ... there is too much glucose

> being produced from grains ... there are so many other more beneficial

> sources of sugars (such as those from fruits ... fructose ... ) which can

> nourish our bodies .. just ask yourselves the question .. " What is more

> natural? The banana, or the cereal that has been produced through many

> processes ... "

>

> Think for yourselves ...

>

> grains are processed ... raw food is natural ... take your pick ...

>

>

> In addition, we have many forms of high protein with which we can " decorate

> our diet! "

>

> As a vegan .. we know that we don't need grains, breads, cereals to

> " compliment " our vegan diets