In one study of nearly 3,000 people,
refined grain intake was associated with an increase in visceral and subcutaneous abdominal body fat.
Whole Grains May Work As Well As Drugs for hypertension, but
refined grain intake may be linked with high blood pressure and diseases like diabetes.
Shift to make half of all grains consumed be whole grains: Shifting from refined to whole - grain versions of commonly consumed foods — such as from white to 100 % whole - wheat breads, white to whole - grain pasta, and white to brown rice — would increase whole - grain intakes and lower
refined grain intakes to help meet recommendations.
Not exact matches
Though there had been some talk about recommendations for reducing red meat
intake, the feds took a soft approach, suggesting merely that «lower
intakes of meats, including processed meats; processed poultry; sugar - sweetened foods, particularly beverages; and
refined grains have often been identified as characteristics of healthy eating patterns.»
Many people could raise their general level of wellness at the same time they enhance their appearance and self - image, by doing two things — drastically reducing or eliminating the
intake of junk food,
refined sugar, and other carbohydrates, saturated fats, alcohol, and nicotine; and adding more healthful foods to their diets including vegetable proteins, whole -
grain cereals and bread, raw vegetables and fruits, and high fiber foods.
I would suggest removing anything processed, anything with «diet», «low fat», «sugar free» or «natural» written on the packet,
refined sugar,
refined grains and reduce meat and dairy
intake (eat these a couple of times each week — not a couple of times per day).
When the subjects focused on real, whole foods and cut
refined grains, sugars, and processed foods out of their diet, they lost significant weight, without having to count calories or restrict energy
intake.
I eat a pretty strict «Primal Blueprint» diet... no
grains, legumes,
refined sugar, LOTS of animal protein, healthy fats, nuts, seeds and vegetables with a limited dairy
intake... BUT I do enjoy a Meatless Monday on occasion.
A high AHEI - 2010 diet score (reflecting high
intakes of whole
grains, polyunsaturated fatty acids, nuts, and long chain omega - 3 fats and low
intakes of red / processed meats,
refined grains, and sugar sweetened drinks) was associated with a lower risk of COPD
Each participant was assigned a DASH score (reflecting high
intake of fruits, vegetables, nuts and legumes, such as peas, beans and lentils, low - fat dairy products and whole
grains, and low
intake of salt, sweetened beverages, and red and processed meats) and a Western pattern score (reflecting higher
intake of red and processed meats, French fries,
refined grains, sweets and desserts).
To overcome these limitations, the researchers created three versions of a plant - based diet: an overall plant - based diet which emphasized the consumption of all plant food and reduced (but did not eliminate) animal food
intake; a healthful plant - based diet that emphasized the
intake of healthy plant foods such as whole
grains, fruits and vegetables; and an unhealthful plant - based diet which emphasized consumption of less healthy plant foods such as
refined grains.
«Not all plant - based diets are created equal: Plant - based diets with high
intake of sweets,
refined grains may increase heart disease risk.»
Some racial groups even increased their
intakes of certain unhealthy foods: black Americans ate more white potatoes, while Mexican - Americans ate more
refined grains.
For the study, one group upped their
intake of fresh fruit and veggies, whole
grains, legumes, fish, lean red meats, olive oil, and nuts, while cutting back on sweets,
refined cereals, fried food, processed meats, and sugary drinks.
Replacing
refined grains that contain gluten with these gluten - free whole -
grain alternatives should elevate your overall fiber and nutrient
intake, as well as protect your health.
The majority of our
grain intake instead comes from
refined grains — things like white bread and white rice.
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I dropped 20 lbs with dedicated exercising and «proper» food
intake (ie, dropped cheese
intake to only 1 - 2 oz a day, no
refined sugars, did mostly sprouted
grains, increased proteins).
Replacing
refined grains with whole
grains will boost your fiber
intake — which increases satiety — and provide you with extra vitamins and minerals.
I currently feel that I do best on my own (non-named) gut healing protocol which includes tons of veggies, some fruit, eggs on a rotational basis (as I suspect a sensitivity), lots of bone broth, no dairy except occasional cooking with ghee, no
refined sugar except the occasional bit of dark chocolate, no
grains except the occasional serving of quinoa that has been soaked for 6 - 8 hours, and limiting alcohol
intake.
He'll help you reduce your
intake of highly processed foods and
refined carbohydrates, while increasing your
intake of fresh vegetables, lean proteins, and whole
grains.
These data support the recommendation that most carbohydrate
intake should come from whole
grains rather than
refined grains to help prevent type 2 diabetes [40].
While exacerbated by stress, metabolic acidosis typically results from poor dietary habits, namely a high
intake of processed foods,
refined grains, animal products and sugars.
Also be sure she is eating a diet comprised primarily of whole foods, as nutrient deficiencies occur on a vegan diet due to lack of whole food
intake and high processed food
intake, such as oreos, chips,
refined grains etc..
When operating in a low - fat ecosystem on a plant - based diet, it is quite easy to maintain flatline blood glucose as long as your total fat
intake is maintained below 30 grams per day, and your carbohydrate
intake comes from whole foods like fruits, vegetables, legumes, and whole
grains and not from products containing
refined sugars.
Additional adjustments were made for dietary
intakes, including cholesterol
intake; consumption of fruit, vegetables, meats and fish, whole and
refined grains, high - and low - fat dairy; percentage of energy from fat, and mutual effects of PHVOs and non-HVOs (all as continuous).
STOP the
intake of
refined carbs /
grains and increase your dietary consumption of fermented foods like kimchi / sauerkraut.
With regard to the dietary factors, alcohol
intake was positively associated with
intake of red meats, poultry, and high - fat dairy products; inversely associated with
intake of whole
grains,
refined grains, low - fat dairy products, total and subgroup fats, carbohydrates, and fiber; and unassociated with fruit, vegetable, and protein
intake.
In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38 - 63 years over a 12 year period, weight gain was inversely associated with the
intake of high - fiber, whole -
grain foods, such as whole wheat, but positively related to the
intake of
refined -
grain foods, such as products made from
refined wheat.
Model adjusted for age, race, baseline BMI, randomized treatment, nonalcohol energy
intake, physical activity level, smoking status, postmenopausal status, postmenopausal hormone use, multivitamin use, history of hypercholesterolemia and hypertension, and
intake of fruit and vegetables, whole
grains,
refined grains, red meats and poultry, low - fat dairy products, high - fat dairy products, energy - adjusted total fat, carbohydrates, and fiber.
«Clinically and cognitively normal individuals with and without AD risk factors, following dietary patterns characterized by high
intakes of whole
grains, fresh fruits, vegetables, legumes, fish, and low - fat dairy products (which provide higher
intakes of vitamin B12, vitamin D, and n - 3 polyunsaturated fatty acids) and by low
intakes of
refined sugars, French fries, high - fat dairy products, butter, and processed meat, show lower accumulation of Aβ in the brain and higher cerebral glucose metabolism, as evidenced by neuroimaging analysis of gray matter volumes (a marker of brain atrophy), C - Pittsburgh compound B (to measure the accumulation of fibrillar Aβ), and F - fluorodeoxyglucose (to assess brain glucose metabolism.»
The nice thing is if you eat whole plant foods (ie whole wheat, brown rice, legumes, etc.) as opposed to animal foods and
refined grains / sugars / oils which have little to no fiber, your fiber
intake will almost always be 50 to 100 grams of fiber a day.
The prudent pattern was characterized by higher
intake of vegetables, fruit, legumes, whole
grains, fish, and poultry, whereas the Western pattern was characterized by higher
intake of red meat, processed meat,
refined grains, sweets and dessert, French fries, and high - fat dairy products (41).
Clearly, the main driver of cardiovascular disease in the developed world is metabolic disease, and the biggest driver of insulin secretion is sugar
intake as well as all of those delicious
refined grains (flour).
For fixed total cereal fiber
intake, the total mortality rate was 17 % lower if the fiber came from whole -
grain foods than from
refined -
grain foods.
The women's
intake of fiber from fruits, vegetables and
refined grains was not associated with a lessening in CVD progression.
To increase * your fiber
intake, make sure to eat plenty of fruits and vegetables and replace
refined grains with whole
grains.
Swap in these
grain - free recipes from our friends at Vegetarian Times and Clean Eating to reduce your
intake of
refined grains like pasta, crackers, and white bread.
The «western» pattern is characterized by a high
intake of processed meat, red meat, butter, high - fat dairy products, eggs, and
refined grains.
It is important to stress that
refined carbohydrates should be reduced to balance the increased
intake of whole
grains.
Dr. Lupton informed the Committee that she had organized the Subcommittee's nine research questions into five categories: 1) carbohydrate
intake and obesity; 2) whole
grains versus
refined grains; 3) the significance of added sugars to health; 4) carbohydrate
intake and disease — specifically coronary heart disease and diabetes, and the related issue of glycemic response; and 5) the overall significance of fiber in the diet.
These findings are consistent with those suggested by the results in limited short - term trials: consumption of starches and
refined grains may be less satiating, increasing subsequent hunger signals and total caloric
intake, as compared with equivalent numbers of calories obtained from less processed, higher - fiber foods that also contain healthy fats and protein.27 Consumption of processed foods that are higher in starches,
refined grains, fats, and sugars can increase weight gain.28 - 30
In a multivariable - adjusted analysis, overall dietary changes among the 120,877 men and women in the three cohorts were based on the sum of changes in the
intake of fruits, vegetables, whole
grains, nuts,
refined grains, potatoes or french fries, potato chips, butter, yogurt, sugar - sweetened beverages, 100 % - fruit juice, sweets and desserts, processed meats, unprocessed red meats, trans fat, fried foods consumed at home, and fried foods consumed away from home.
We included the following individual - level covariates in all models: baseline age and body mass index (BMI) for that particular time interval; change in the following lifestyle variables over the same time interval: smoking status, physical activity level [20], hours of sitting or watching TV, and hours of sleep; and change in
intake of the following foods and nutrients: fried potatoes, juice, whole
grains,
refined grains, fried foods, nuts, whole - fat dairy, low - fat dairy, sugar - sweetened beverages, diet beverages, sweets, processed meats, non-processed meats, trans fat, alcohol, and seafood.
Thing is, before this happened, I was eating «healthy»: using raw sugar, honey, agave nectar, molasses, almost no
refined table sugar; drinking a smoothie of 4 - 5 fruits and veggies mixed with plain yogurt every day; very little red meat; lots of various beans; watching caloric
intake; whole
grains, including wheat, spelt, rye, etc; soy - beans, oil, whatever; fish oil and other supplements; margarine instead of butter; etc..