Category: Digestion

Whole Grains Vs. Refined Grains

1/4/2017

We know that health professionals are always telling us to eat more “complex carbohydrates” and “whole grains” but do any of us actually know why? Is it just added fibre, or is there more to it.

What effect does the white stuff actually have on our health? It takes longer to cook the brown rice, and white flour makes bread fluffier and cookies more palatable, so why make the change?

What is the actual difference between them? I get asked this question a lot, and I usually have my textbook answer ready of “more fibre and minerals” and “better for your health and digestion” but I wanted to look into it more fully and gather more information so that I could really understand it better myself. The information I found was fascinating and a whole lot more complex than I previously thought. The difference is huge.

First, it is best to start with the actual physical difference between a whole grain and a refined grain. A whole grain is made up of 3 things:

Bran: The outer-layer, or covering of the grain.
Endosperm: The middle of the grain and they only part left after milling.
Germ: Cell inside the endosperm.

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Contained inside each of these layers are:

Bran: Antioxidants, B vitamins, minerals and a whole lot of fibre.
Endosperm: Starch filled carbohydrates (calories and simple sugars) some protein and low amounts of vitamins and minerals.
Germ: B vitamins, protein, a variety of essential minerals and healthy fats.

If you take away the bran and the germ (which is what is done in the processing and milling of grains) over half of a grains protein and it’s nutrients are stripped away.

After milling the endosperm remains which is the most nutritionally void part of the grain. The milling process not only removes most of the nutrients, it also takes away the fibre. The added fibre in whole grains takes longer to digest, leaving you full longer and less likely to eat more than the body needs (which can lead to weight gain.) Simple carbohydrates will go through the system faster which produces a spike in blood sugar levels. This will give you a sudden burst of energy (like a sugar rush) and when your blood sugar then subsequently drops, leave you fatigued and hungry again much sooner. Sudden spikes in blood sugar can lead to an array of health conditions like inflammation and diabetes.

Whole grains have a naturally balanced ratio of zinc and cadmium, with slightly more zinc. The zinc is primarily located in the bran of the grain, whereas cadmium if found inside the endosperm. When we remove the bran from the grain, we upset that balance and the body not only absorbs more cadmium, but we also become deficient in Zinc. Zinc is an essential mineral in the body, while cadmium is a potentially toxic heavy metal. The presence of zinc inhibits the absorption of cadmium, and zinc deficiency can lead to cadmium toxicity.

What does this mean for our health?

Zinc deficiency can cause:

Fatigue
Poor appetite
Poor digestion and improper absorption of nutrients.
slow brain development in children
Skin rashes; eczema, dermatitis and delayed healing.
Delayed menstruation and menstrual problems.

Cadmium toxicity can lead to:

Kidney tissue damage
Hypertension
Heat disease
Kidney stones
Depressed immune function
Increases cancer risk

(More research is currently being done on the potential health risks of cadmium toxicity, especially in relation to cancer and heart disease.)

Whole grains are much better for our overall health and well being. They might take a little longer to cook and may not have the same texture as the refined variety, but the other benefits far outweigh these details. The variety of different kinds of grains available to us has been growing heaps lately due to the large amount of gluten intolerances and allergies and a lot of them are really quite tasty. We aren’t limited to whole wheat and brown rice. There is quinoa, buckwheat, millet, spelt, kamut, oats, amaranth… the list goes on. You can even find these grains in the form of bread, pasta and flours. Experiment and have fun.

By Naiomi MacLean, Holistic Health Coach

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Heal Your Gut, Heal Your Allergies

5/12/2015

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Allergy symptoms frequently begin with poor digestive function. When a person has indigestion, heartburn, bloating, pain, diarrhea, constipation, irritable bowel disorders, etc., their immune system is compromised and the body becomes more sensitive. It overreacts to things it shouldn’t, including pollen, grass, and other triggers associated with spring.

What causes allergy symptoms?

Several factors contribute to the digestive problems that give rise to allergy symptoms, including:

Dysbiosis: A very common scenario, bad bacteria in the gut overwhelms beneficial bacteria. Processed foods, a diet lacking in cultured and fermented foods, and antibiotic use all contribute to dysbiosis.

Gluten and other food intolerances: Eating foods one may be sensitive or allergic to can constantly provoke the immune system and damage the lining of the intestines.

Low stomach acid: Low stomach acid often underlies heartburn and acid reflux. When stomach acid is low, undigested food backwashes into the esophagus (heartburn), bacteria overtake the stomach, improperly digested food degrades the intestinal lining, and bacteria and other pathogens are able enter the intestines. Stomach acid is also necessary to trigger the gallbladder to release bile and the pancreas to release enzymes, two important processes for digestion.

Poor liver detoxification: Gut damage causes chronic inflammation, which keeps the immune system on red alert and overburdens the liver. As a result, the liver can’t adequately detoxify pathogens that escaped through the damaged intestinal lining into the bloodstream, another factor that triggers the immune system and leads to allergies.

Repairing gut health varies from person to person depending on his or her needs. The starting point is always an anti-inflammatory diet that removes food intolerances and calms inflammation, helping to restore balance to an overactive immune system.

Probiotics and fermented foods improve digestion, support detoxification and tame an overstimulated immune system. They can also help repair the gut and hence the immune system.

Digestive Enzymes - Many of us do not have sufficient digestive enzymes to help break down the foods we eat and therefore causing digestive distress. Consuming a digestive enzyme with each meal helps your digestive system to break down the fats, proteins and carbohydrates, enhancing your immune system.

Chewing mechanically breaks down very large food molecules into smaller particles. Food is then exposed to saliva that contains enzymes to aid in digestion.

Your immune system resides in the gut, and when digestive problems set in, immune problems are sure to follow.

By Michelle Pascal, Registered Holistic Nutritionist

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Cleansing

5/5/2015

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The liver's main role in the body is for detox, by taking in blood from the digestive system and filtering out toxins like alcohol, medication and processed foods to be excreted. It also helps in the maintenance of energy in the body by breaking down fats for use, as well as helping to maintain a healthy blood sugar level.

Focusing on the health of your liver is the foundation of vitality.

The liver purifies the blood. If the liver is stagnant, the blood purification may be inadequate, leading to the release of toxins through the skin causing acne, eczema, acidosis and allergies. Toxic blood feeds all degenerative conditions such as cancer and arthritis.

Digestion and elimination are the first steps toward a healthier liver. If you are not eliminating daily, that becomes the focus. Once you have established that your bowels are working, it is now time to increase digestion.
Promote elimination by including fibre and hydrating. The goal is to have one bowel movement at least once a day. If constipation is chronic, you can take 150 to 300 milligrams of magnesium citrate twice daily in capsule form. You can take more if you need to go to the bathroom. If you get loose stools, cut back.
Take daily probiotics — approximately 50 billion CFUs of lactobacillus and bifidobacteria and drink eight glasses of water daily.
Improve digestion: Promote the growth of beneficial bacteria in the intestines, so that they can keep potentially harmful bacteria in check. Probiotics can also be supplemented.
Mind/body wellness: Stress can impair the body’s detoxification systems and lead to digestive ailments, impaired immunity, and have wide-ranging effects on health. A detox diet is a time not just to let the body heal, but to allow the mind to rest.

Probiotics Are Essential after A Cleanse

A cleanses flushes your intestine, taking the Candida yeast, bacteria and everything else with it. The right probiotic will rebalance your gut flora, boost your immune system and help maintain the correct acidity in your digestive system.

Signs of Toxic Overload

Bad breath and coated tongue

Foul smelling breath caused by unhealthy/bad digestion from a backed-up colon or periodontal disease.
Hemorrhoids

Constipation/Digestive complaints

Irregular or insufficient bowel movements

Use of pharmaceutical drugs and antibiotics

Weight gain

Acne – skin breakouts are often a sign of toxicity in the blood or the liver
Excessive body odour
Belching and bad gas

Chronic constipation
Lack of energy – could be environmental toxicity, allergies, sluggish liver
Inflammation and pain/fibromyalgia – joint pain (over-acid body)
Mental fog, poor concentration

Allergies

Depression headaches (includes sinus)

Foods to avoid when detoxing include dairy, wheat, gluten-containing foods, sugar and artificial sweeteners, fried and processed foods, deli meats. Eat plenty of fresh vegetables and fruit (avoid tropical fruit), include brown rice, quinoa and other gluten free grains.

By Michelle Pascal, Registered Holistic Nutritionist

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Whole Grains Vs. Refined Grains

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Heal Your Gut, Heal Your Allergies

Cleansing

Michelle Pascal

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