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NANLEYKW SparkPoints: (59,476)
Fitness Minutes: (29,299)
Posts: 847
11/18/12 2:51 P

NAUSIKAA, thanks! Sounds awesome and I can't wait to try making them.

DIETITIANBECKY Posts: 26,699
11/17/12 11:14 A

Just to clarify some misinformation about how the body uses carbohydrates:
All carbohydrate foods raise blood sugar: grains, fruits, milk, yogurt, beans, lentils, chips, starchy veggies, sugar, candy, cookies, pie, etc...

The carbohydrates (no matter which food source) is broken down to glucose which enters that blood. Insulin is the secreted to transport the glucose to your cells which use the glucose as their needed energy source; also glucose is stored in muscle and liver glycogen for future energy needs; then finally if there is any left---the glucose is stored as body fat.

Of course using foods that provide key nutrients and fiber along with the carbs is the best option: fruits, vegetables, whole grains, lowfat milk, yogurt, beans, legumes, lentils, etc

SP Registered Dietitian Becky

SUNSHINE6442 Posts: 1,901
11/16/12 7:49 P

People dont need grains to survive, in fact many people eat grain free, one that my fiancee follows...following a sugar and grain-free diet means you'll frequently need to curb cravings...

A No-Grain Diet means having to eliminate artificial sweeteners from your system. A grain free diet is one without any rice, corn, wheat, barley, rye or oats. This diet is also a gluten free diet. avoiding grains - like cakes, biscuits, pizzas, bread, pasta, breadcrumbs, spaghetti etc. Dairy products, or anything from an animal like milk, cheese, butter or meat do not contain grains. Fava beans and lentils are also grain free

Grains and sugar are converted to glucose during your digestive process and can raise your blood sugar levels, prompting your pancreas to secrete insulin, Dr. Michael Sears explains on his family nutrition website. Insulin will store the glucose in your fatty cells in an attempt to lower your blood sugar level; there, it is converted into fat, resulting in weight gain. By avoiding grains and sugar, you will skip this process altogether.

Have protein, such as turkey or eggs, with vegetables that should keep you satisfied. Eat Buckwheat which is often confused with being a grain because of the grain-like way they are cooked and used. the word "wheat" in "buckwheat" also often makes people think that it is a type of wheat. It is also called kasha available in the Hebrew section of your grocery store
Buckwheat is in fact a seed. Van's All Natural Gourmet Buckwheat waffles are Gluten-Free

All fruits and vegetables are not grains but remember corn is.
Some people have to follow this diet, some people just prefer it...yes, you can get nutrion from other plant based foods.

NAUSIKAA Posts: 4,848
11/16/12 5:58 P

NANLEYKW - sure, this is a recipe that I made up so you may want to tweak it further to fit your nutritional needs / taste.

Part 1 - Standard ingredients:
150g quick oats
100g vanilla protein powder
100-120g lowfat Greek yogurt*
80-100g honey*
40g olive oil
1/4 tsp salt
1 tbsp molasses

Part 2 - Optional ingredients:
1 tbsp vanilla extract
a total of 200g of some combination of the following:
dark, milk, and/or white chocolate
hazelnuts, almonds, walnuts, peanuts
dried fruit (cherries, raisins, currants, dates, figs, papaya, pineapple, prunes)
poppy seeds, candied citrus peel, cinnamon, aniseed, PB2, decaf instant coffee crystals
other extract or flavoring
shredded coconut
etc. (use your imagination!)

1. Preheat oven to 350 F / 180 C. Put a silpat in a brownie pan. In a large bowl, mix together the oats, protein powder, salt, and dry optional ingredients. Add directly to the bowl the olive oil, honey, and molasses and stir well. Stir in the Greek yogurt.

2. Put the batter into the brownie pan. Press it down evenly all over and into the corners using a heavy spatula. Bake for 15 minutes. Remove from oven but leave in pan. Allow to cool completely. Lift out on silpat, gently slide off silpat onto cutting board. Cut in half and then cut each half into 5 equal pieces. Wrap each bar in plastic wrap and store in a tupperware or plastic bag.

*Depending on which optional ingredients you add, you may want to reduce the honey. If you do reduce it, increase the yogurt to maintain the same level of moisture.

My current favorite version is with 100g dark chocolate, 100g milk chocolate, and 3 tablespoons of decaf instant coffee crystals. I use 1 tbsp of vanilla extract too (I make my own so storebought may be stronger.)

The calories in the chocolate-coffee version are about 277 calories per bar if you cut it into 10 equal bars. The nutrition for one bar looks like this:

277 calories, 109 calories from fat
13g fat, of which 5g saturated, 1g polyunsaturated, 5g monounsaturated
1mg cholesterol
71mg sodium
149mg potassium
32g carbs
2g fiber
12g protein

Obviously the easiest thing is to cut them in half if that's too much for a snack.

They're easy and only take one bowl to make so that's a plus. They're not too wretched for you either! If you try them, I hope you like them.

LOVE4KITTIES Posts: 1,929
11/16/12 3:23 P

I agree with previous posters. Grains taste good/are enjoyable and convenient to eat, and provide important nutrients at a good price. Like someone else said, I don't want to limit my diet to whatever are the few healthiest foods available to mankind (e.g. I don't want to just eat salmon, blueberries and spinach) and a lot of people couldn't afford to do that anyway.

Besides, if everyone just decided to eliminate wheat, corn and other grains from their diets and eat yams and squashes instead, I doubt there would be enough yams and squashes to go around.

Edited by: LOVE4KITTIES at: 11/16/2012 (15:33)
NANLEYKW SparkPoints: (59,476)
Fitness Minutes: (29,299)
Posts: 847
11/16/12 2:26 P

Not to hijack this thread, but Nausikaa, could you share your oatmeal bar recipe? It sounds like just what I've been looking for for a breakfast option.

Thanks!

ALGEBRAGIRL Posts: 1,795
11/16/12 12:19 P

Actually, legumes are grains.

NAUSIKAA Posts: 4,848
11/16/12 11:37 A

Several reasons why I eat grains:

- they hold an important role in traditional recipes from many cuisines around the world. Pita bread from the Middle East, barley paximadia from Crete, wheat pasta from Italy, rice from Japan, baguettes from France - these are cuisines that I appreciate in my cooking & eating.

- they are a good source of many nutrients, including carbohydrates (a good, easily digestible way to get calories), fiber, protein, many vitamins and micronutrients, and water.

- they are very affordable. I can feed myself with high quality grains for only a tiny fraction of what it costs to get the same calories in high quality fish or fruit. I eat those foods too, but I can't afford to eat only those foods.

- they are pantry stable much more so than many other foods. Whereas most other foods require electricity (refrigerator or freezer) or are processed (canned), grains and legumes are great foods to have in your pantry in an unprocessed form. I believe it is wise to have a decent amount of stored food that is healthy and not electricity-dependent, especially at this time of year.

- they are cooked in very simple and healthful ways -- steaming, boiling in plain water, or simply soaked in cold clean water, etc. No one would ever try to fry them, and unlike legumes, they don't need added salt to be palatable.

- they taste good to me and to the people for whom I cook.

- their dry state is very convenient. How many other foods can form a dry shell? Tortillas/wraps, sandwich bread, pita pockets, baguettes -- what is more convenient for a picnic, a packed lunch, or a multitasking meal?

- they are fun to cook with. Kneading bread dough is a great stress release if you haven't tried it! Baking is pleasurable... the smells, the chemistry, the incredible variety of recipes is fun. All ingredients can be fun but there are few ingredients as truly versatile as wheat.

- they are a form of exercise. I grind my own wheat by hand when I want flour, and this is a labor-intensive process that always leaves me sweating and out of breath. The more I want, the more I have to work for it.

- once prepared, they tend to keep rather well. I make oatmeal bars (oats count as a grain, right?) every Sunday so that I have something for breakfast all week and they don't need to be refrigerated and they are great all week. Over the summer I made them in larger batches and they kept for a full month out of the fridge. There are many other grain recipes that yield foods that keep a while without preservatives, which is great.

- they are great when you're sick. When I'm not feeling well, pretty much the only food I can take is crackers or Melba toast. These gentle foods are great when we can't handle heavy food.

These are just some of the reasons that I eat grains.

STEPHEN_NANNY SparkPoints: (10,496)
Fitness Minutes: (16,232)
Posts: 385
11/16/12 10:36 A

"Recommended" is a broad term. There are alot of recommended food items that deliver needed nutrients less efficiently than other items, but are still decent. The alternative is to only recommend the absolute best foods...but then that wouldn't allow the population to make practical day-to-day choices. Imagine a food guide that only recommended wild salmon, blueberries, and spinach.

"Recommended" doesn't always mean "without consequences". It does assume that people take responsibility for understanding basic nutrition, knowing their own health idiosyncrasies, and have some degree of self control for moderation. Without these things, even an apple can be dangerous.

GDBEAR65 SparkPoints: (2,095)
Fitness Minutes: (0)
Posts: 574
11/16/12 10:30 A

What is the role of grains within the human diet? I'm baffled as to why they are recommended as a staple of the NA diet. There are better sources of nutrition and energy, such as yams, legumes and squashes to name a few. Perhaps there is there something magical in them?

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