Andreas Moritz
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 To have a long shelf life, which whole grain products certainly don't have, they must have done something to the grain to preserve it and make it last as long as refined grains, an absolute necessity in packaged cereals.
Even if real whole grains were added to these super foods feeding our nation at breakfast time, this certainly wouldn't turn them into health foods. Consider what's in a cup of Trix, for example. The nearly iridescent colors of the popular cereal show that it is saturated with artificial coloring agents. |
C. W. Randolph, M.D.
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 How to Find a whole grain Product." The good news is that General Mills products are readily available in every grocery store across the nation.
Kashi (www.kashi.com ) is another of one of my favorite whole-grain brands. I particularly love the Company's logo: "7 whole grains on a mission." I stock Kashi products in both of my Natural Medicine Stores, but they are also available on the health food or organic food aisle in almost any grocery store.
Another brand to check out is Food For Life (www.foodfor-life.com). I am a huge fan of their organic sprouted whole-grain pastas and breads. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 The federal government said to eat more whole grains but these processed-food companies are just adding a little whole grain and then slapping big labels on the box. And they're spinning these new cereals ... as healthier when they're not." Indeed, many cereals contain lots of added sugars and processed carbs despite the whole-grain claim.
Here are some tips I compiled to help you identify the low-caliber carbs
I from the quality carbs:
¦ Before purchasing whole-grain products, read the label carefully. |
Michael T. Murray and Michael R. Lyon
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 Be sure to read labels to confirm that foods are actually whole grain. žUse all-bran cereals for breakfast or mixed with plain yogurt as a snack. Add all-bran cereals to other cereals and to other foods whenever possible. žBoiled whole grains are best. Brown rice, oatmeal, quinoa, couscous, whole barley, barley grits, and barley flakes are good examples. There are many creative ways to prepare boiled grains. žTry to use legumes as often as possible. Take the time to learn the many ways to use these remarkable foods. |
Caldwell B. Esselstyn, Jr., M.D.
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 Products described as multigrain, cracked wheat, seven-grain, stone-ground, 100 percent wheat, enriched flour, or degerminated corn-meal are not whole grain. Pumpernickel is made with rye and wheat flours, but is seldom whole grain.
It can also be a challenge to find whole-grain bread that contains no oil or high fructose corn syrup. Great Harvest Bakery makes a number of breads that are perfect, and many grocery store rye breads have no oil. |
Dr. Edward F. Group III, DC, ND, DACBN
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| You can purchase whole grain products online or purchase them from natural food markets. Whole grains should be soaked or sprouted to avoid irritation to the intestinal lining.
• Start by reducing your white flour intake to just 2 times weekly.
• Regular colon cleansing (2 to 3 times weekly) can help relieve
How to Eliminate Toxins from White Flour (contd.) symptoms of constipation and toxin buildup associated with eating white flour. |
Dan Buettner
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 Nicoyans eat corn tortillas at every meal. And whole grain is part of the Adventist diet. Whole grains deliver fiber, antioxidants, potential anti-cancer agents (insoluble fiber), cholesterol reducers, and clot blockers, plus essential minerals. Beans (legumes) also provide a cornerstone to Blue Zone meals. Diets rich in legumes are associated with fewer heart attacks and less colon cancer. Legumes are a good dietary source of healthy flavonoids and fiber (which can reduce the risk of heart attack) and are also an excellent nonanimal source of protein. |
Dr. Edward F. Group III, DC, ND, DACBN
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| People who regularly eat white bread, white rice, and processed potatoes are at increased risk for developing diabetes, but these foods can be easily replaced with whole grain alternatives. Carefully check labels when you are at the grocery store. Many products marketed as being made with "whole grains" are actually made from white flour and contain just a small amount of the original substance.
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• Avoid foods made with white or "enriched" flour. |
Mike Adams
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 In the carbohydrate category, relatively low-glycemic carbohydrates include things like yams or sweet potatoes; whole grains, like whole grain brown rice and whole grain barley; and sugars like Agave nectar rather than fructose, processed sugar or high fructose corn syrup. Stevia is, of course, an excellent sweetener to use. It has virtually no blood sugar effect whatsoever. If you want a tasty sweetener that is extremely low on the glycemic index, get Agave nectar.
Ideally, get Agave nectar grown and harvested from Blue Weber agave plants. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| However, the most common method is to bring the appropriate amount of water (see chart below) to boil in a pot with a fitted lid, add the appropriate amount of whole grain, bring to a boil again, reduce the heat, cover, and simmer for the appropriate amount of time.
Whole grains are excellent foods because they are low in calories, high in fiber, and high in complex carbohydrates. Since cooking whole grains in water results in a tremendous increase in their water content, they are quite satiating due to their high bulk. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| The Complicated Processing Complex Carbs Undergo to Become Quickie Carbs
Before I explain how foods become fuel to keep us going, you need to know how a fiber-and-vitamin-rich, generally brownish whole grain is transformed through state-of-the-art technology into pristine-looking white flour. To help you understand how whole grains are ultimately robbed of their nutrients, world-renowned researcher and nutrition expert Walter Willett, M.D. |
Mike Adams, the Health Ranger
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 You're getting all the protein, all the fiber, all the other vitamins and minerals that you would with whole grain quinoa.
Mike: So in comparison to, say, instant oats, the instant oats have been more refined than a whole oat, but in this case, you have near-instant quinoa with the whole grain properties of quinoa.
Mueller: Yes. Quinoa is very small; it's actually a seed. When it's flaked, you don't remove the endosperm, the germ or the hull, which is where all the nutrition is, so it maintains all of its fiber and protein. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Chia-a harvested, unprocessed, nutty-tasting, nutrient-dense whole grain with omega-3 fatty acids-has among the highest antioxidant activity of any whole food, outdistancing even fresh blueberries. One study showed that 30 grams of chia seed taken with bread decreased the sharp blood sugar spike seen an hour after eating. Another study showed that chia lowers blood pressure and the risk of heart problems. Our recommendation: two daily doses of about 20 grams of seeds each. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 Examples of complex carbohydrates include whole grains (such as whole wheat pasta, whole grain breads and cereals, and oatmeal), beans, brown rice, peas, and most root vegetables.
Consuming carbohydrates along with protein, fiber, and fat (good fats) helps to smooth out their effect on blood-sugar levels. This is another reason why a balance of all the nutrients is so important. ne study found a 50 percent reduction in people's white blood cell activity (good immune cells) for two hours after they ingested a sugar solution. |
Marshall Editions
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 These foods tend to be high-fiber, whole grain, non-processed foods. Avoid simple sugars, simple carbohydrates, and large, infrequent meals. A simple sugar, such as sweets, causes an immediate elevation but then a big drop in blood sugar.
Supplements: There are certain minerals, such as chromium and vanadium, that are important for regulating blood sugar. These can be added to the diet in the form of a multivitamin or separately.
Exercise: Exercise within an hour of eating a meal or a snack—the snack should not be high in sugar. |
Mike Adams, the Health Ranger
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 Brown rice is a little bit better, but if it's not whole grain brown rice, you are still dealing with just the flour. That is what most of the companies are doing. They are putting flour in their food. It can look like they are doing a little bit better, but it is still not whole grain. That is another thing people don't realize on their label. If it is whole ground grain, then it should say whole ground grain on the bag. If it just says brown rice, white rice or corn, then it's just the flour out of it. It is the by-product. |
Marshall Editions
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| Oats that are pure whole grain, rolled, or steel cut can be eaten, but many oats are mass-produced and contaminated with gluten so these are best avoided.
Supplements: Celiac disease can cause chronic diarrhea and inflammation of the digestive tract, which wears out the important absorptive lining in the gut. This decreases the body's ability to absorb certain nutrients, particularly iron, folic acid, the B vitamins (especially B12), calcium, and selenium. Often amino acids are improperly absorbed as well. It is important to restore good bacteria (flora) to the gut. |
| Try eating a few whole grain crackers before the trip to settle your stomach.
Supplements: Vitamin B6 has been shown to help with nausea. Take 100 mg before the trip and 100 mg two hours later. Also take 300 mg of magnesium, which serves as a nerve tonic, before the trip.
TIP: STAY COOL
High temperatures and excess heat can aggravate symptoms.
HOMEOPATHY
This is one sphere of acute treatment where homeopathy can be of immense help in easing the awful nausea, unsteadiness, and vomiting that can be set off when traveling by boat, train, car, or plane. |
Mike Adams, the Health Ranger
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 Leventry: Right, along with black amaranth, but, by far, the majority of our sales are the whole grain quinoa.
Mike: I've been a big proponent of quinoa for a long time. It's something that I eat regularly. In your literature, you claim that your quinoa is the only truly whole grain quinoa. Can you explain that a bit more?
Leventry: Sure. Quinoa that comes from Bolivia and Peru is polished quinoa. There's a naturally occurring coating called saponin that is very bitter tasting and has to be removed. |
| Because it is whole grain, and part of the epidermal layer has not been removed, our quinoa has 6.5 grams of fiber while quinoa from Bolivia has about 3 grams. So, it has over twice the fiber content.
Mike: Does it have more protein?
Leventry: It has more protein and is significantly higher in iron. The others are zero in vitamin A and calcium, whereas we have a small amount.
Mike: So, when people go out to a health food store or purchase quinoa products for retail, how can they make sure those products contain whole grain quinoa from your source? |
Eric R. Braverman
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 Oats, whole grain (7.4 g.) Oranges, citrus fruits (210 mg.) Potato (830 mg.) Rice bran (3.7 g.) Spinach (680 mg.) Walnuts, tree nuts (5.4 g.) Whole wheat, whole grain (8.6 g.) amazed at how calm and relaxed you are at the end of the day. You'll fall asleep easily, sleep undisturbed, and awaken fully rested.
DAY 1
BREAKFAST l/i cup whole-grain cereal mixed with yi? cup bananas,
J/3 cup cantaloupe, y-i cup oranges, and 1/a cup almonds.
Finish with raspberry herbal tea.
LUNCH
8 oz. grilled liver with 4 oz. multicolored vegetable salad with olive oil and vinegar and 1 slice whole-grain bread. |
Dr. Steve Blake
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 Good sources of chromium include whole grain products, broccoli, green beans, grape juice, and spices. Processed foods and foods high in sugar are poor sources of chromium. Foods high in sucrose and fructose increase chromium loss. Vitamin C in amounts of 100 mg or more increase the absorption of chromium. There is not enough information on chromium to establish RDAs. The adequate intake level (AI) has been set to reflect average intakes. Please refer to Table 13-5 for the adequate intake levels for chromium. |
Marshall Editions
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| Oats that are pure whole grain, rolled or steel cut can be eaten, but many oats are mass-produced and contaminated with gluten, so these are best avoided.
Supplements: Wheat intolerance can cause chronic diarrhea and inflammation of the digestive tract, which wears out the important absorptive lining in the gut. This decreases the body's ability to absorb certain nutrients, particularly iron, folic acid, the B vitamins (especially B12), calcium, and selenium. Often amino acids are improperly absorbed as well. It is important to restore good bacteria (flora) to the gut. |
| Oats that are pure whole grain, rolled, or steel cut can be eaten, but many oats are mass-produced and contaminated with gluten, so these are best avoided. While symptoms are evident also follow a lactose-free diet. Dairy and lactose are common allergens and can mimic gluten sensitivities in sufferers of celiac disease.
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Supplements: Celiac patients tend to have a lot of nutritional deficiencies. Rather than taking a supplement to address each deficiency, take a good multivitamin/multimineral, following the dosage directions on the label. |
Jonny Bowden, Ph.D., C.N.S.
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 Most quinoa sold in the United States has been sold as whole grain that is cooked separately as rice or in combination dishes such as pilaf. Noted natural-foods expert and author Rebecca Wood suggests cooking about 2 cups of stock or water per cup of quinoa, which should yield about 3 cups of cooked grain and take only about 15 minutes to prepare. She reminds us that it is as versatile as rice (and, in my opinion, a good deal better for us) and can be substituted for rice in any recipe, or used as a side dish. |
Caldwell B. Esselstyn, Jr., M.D.
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| Breads should be whole grain, and should not contain added oil. Whole-grain pastas are allowed—those made from whole wheat, brown rice, spelt, and quinoa. (Be careful about restaurant pasta. It is often egg-based and made from white flour, and there may well be oil lurking in the marinara sauce.)
4. Fruit. Fruits of all varieties are permitted. A word of caution is in order, however: it is preferable to limit your fruit consumption to three pieces a day (or, for berries and grapes, three servings, each about the size of a modest handful). It is also best to avoid drinking pure fruit juices. |
| Pumpernickel is made with rye and wheat flours, but is seldom whole grain.
It can also be a challenge to find whole-grain bread that contains no oil or high fructose corn syrup. Great Harvest Bakery makes a number of breads that are perfect, and many grocery store rye breads have no oil. Ezekiel 4:9 sprouted grain breads are in the frozen foods section of most health food stores and an increasing number of regular supermarkets, and they come in many forms— from sliced loaves (especially good toasted), to tortillas and delicious hamburger or hot dog buns. Read the ingredients. |
| Be sure the list of ingredients uses a phrase like "whole wheat" or "whole grain." Avoid semolina and wheat flour, which are actually white. Use brown rice.
8. Do not drink fruit juice. (It is fine to eat fruit, or to use small amounts of fruit juice in recipes or to flavor beverages.)
9. Do not eat any nuts (although if you have no heart disease, you can occasionally have walnuts).
10. Do not eat avocados. That includes guacamole!
11. Do not eat coconut.
12. Eat soy products cautiously. Many are highly processed and high in fat. Use "light" tofu. |
Jack Challem
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 It may contain any number of healthy-sounding statements, including "No Cholesterol," "Whole Grain," "Lite," "Low-Carb," and "No Trans Fats."
Some of these statements may be no-brainers because some foods (such as olive oil) never contained cholesterol or trans fats. Other products may fudge the truth, as we'll explain shortly. Statements on the front of the box will usually identify what the product contains, such as peas or salad dressing, but may still be misleading. Take all health claims with the proverbial grain of salt. |
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