For those of you who weren't able to attend our very awesome Preparedness Fair on Saturday, I am including some of the handouts for you to read through.
The wheat class was done by a lady from a Stake in North Las Vegas named Brenda. From what I understand, and tasted, her class was AMAZING!! Here are her notes:
Wheat, in it's natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.
Wheat - The Whole Truth
The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction - the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies - means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain - its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber are lost.
If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in you meals, and the health benefits will be impressive! Our food ranking qualified whole wheat (in it's non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium.
Women Who Eat Whole Grains Weigh Less
A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight.
Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
Whole Grains Substantially Lower Type 2 Diabetes Risk
Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes.
Whole Wheat's Betaine Lessens Chronic Inflammation
People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in beets, spinach and whole wheat), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the American Journal of Clinical Nutrition. Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type 2 diabetes.
Whole Grains Help Prevent Gallstones
Eating foods high in insoluble fiber, such as cereals and breads made from whole wheat, can help women avoid gallstones, shows a study published int he American Journal of Gastroenterology.
Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 59,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.
Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk 10%
Whole Wheat Promotes Women's Health and Gastrointestinal Health
The benefits of wheat's bran portion doesn't stop here; it has also been shown to function as an anti-cancer agent. Wheat bran is thought to accelerate the metabolism of estrogen that is a known promoter of breast cancer. In one study, pre-menopausal women, ages twenty to fifty, who ate three to four high fiber muffins per day made with wheat bran, decreased their blood estrogen levels by 17 percent after two months. The women eating corn bran or oat bran did not show the same benefits.
Interestingly, whole grains such as wheat also contain lignans, which are phytonutrients that act as weak hormone-like substances. Lignans occupy the hormone receptors in the body, thus actively protecting the breast against high circulating levels of hormones such as estrogen. By accelerating the metabolism of estrogen and occupying estrogen receptors in the body, the components of wheat appear to have a dual function i protecting women against one of the leading causes of cancer death.
the fact that only wheat bran, and not corn or oat bran, is beneficial in preventing cancer promoting changes in the colon, provides additional clues that wheat bran contains something special that makes it a true cancer fighter. Only the bran from wheat has been shown to reduce the concentration of bile acids and bacterial enzymes in the stool that are believed to promote colon caner.
Fiber from Whole Grains and Fruit Protective Against Breast Cancer
When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as whole wheat, and fruit offered significant protection against breast cancer for pre-menopausal women.
Whole Wheat Gets You Going
Wheat bran is a popular bulk laxative. A third of a cup per day is all that is needed. Research studies support this popular practice. A fiber-rich diet, primarily composed of whole wheat breads, cereals high in bran and supplemental "millers bran" was shown to alleviate the symptoms of diverticular disease (pain, nausea, flatulence, distention, constipation, etc.) in 89 percent of patients enrolled in a study which examined the effects of fiber on bowel regularity. Diverticular disease, a condition often marked by inflammation and lower abdominal pains in which chronic constipation and excessive straining results in a sac or pouch in the wall of the colon, is typically treated with dietary roughage such as cereal fiber (i.e., wheat bran), fruit and vegetable fiber, and plenty of fluids.
