The Grain DrainKari Ikemoto and Ruth SullivanKeene State College Dietetic Interns
Diets Through History:Guess the Decade
Raw Foods Diet2000
Fletcherizing1903
Vinegar and Water Diet1820
Cigarette Diet1925
Grapefruit/Hollywood Diet1950
The Atkins Diet1994
Creation of Weight Watchers1963
Brillat Savarin1825
Diet Trends Timeline
1820- Vinegar and water diet- lord byron
1825- First low carb diet Jean Brillat Savarin (Has a luscious triple cream cheese names after him)
1903 Fletcherizing: Chew Food 32 times
1925: Cigarette diet: Reach for a Lucky Instead of a Sweet
1950: Hollywood or grapefruit diet
1963 Weight watchers founded
1994: Atkins Diet (High protein, low carb)
2000 Raw Foods Diet- uncooked, unprocessed organic foods
Objectives
Pros and cons of three popular grain-free diets
Differences between whole & processed grains
Gluten free diets, food marketing & food trends
Health benefits of whole grains
Role of grains in a whole foods diet
Current Diet Trends
The number one diet trend for 2014 is grain free Anti-wheat sentiment.
Consumers will continue to lean on wheat-deprived diet plans like the Paleo diet, gluten-free or "wheat belly" in 2014.
Avoiding certain nutrients in diets goes in cycles Fat Sugar Saturate fat Carbohydrates
Gluten Free Diets
The gluten free diet excludes wheat, barley, rye, and triticale.
It is found in the endosperm of the grain kernel and consists of the proteins gliadin and glutenin
It allows the free use of amaranth, arrowroot, beans, lentils, cassava, buckwheat, hominy, millet, nut flours, quinoa, soy, rice, sorghum, wild rice.
Pros and ConsPros
Help with bloating
Weight loss
Energy
Healthy improvement (celiac disease, gluten sensitivity)
Cons
Expensive
Highly processed
Missing nutrients
Gluten Free Diet Trends
MD supports Dr. Perlmutter- Grain
Brain Dr. William Davis- Wheat
Belly Dr. Oz
Weight loss, helping with osteoporosis, anemia, and diabetes
What have you heard?
Gluten Free-Who Needs It?
People with gluten allergies or sensitivities should avoid consuming gluten to prevent the negative digestive consequences of its consumption
Celiac disease is an autoimmune disorder where the microvilli of the gut are damaged and can’t absorb nutrients
Only 1.8 million Americans have celiac disease, 18 million are believed to have sensitivity
Gluten Free Food Trends
Gluten free is a consumer driven trend
Eleven percent of households report purchasing GF products (2013)
Sales of GF products reached $10.5 billion. Projections estimate they will reach $15 billion in 2016
TRUE or FALSE
Amaranth, millet, and quinoa are all gluten free whole grains
Celiac disease is an autoimmune disorder where the microvilli of the gut are damaged
Paleo- The Caveman Diet
It outlines a way of eating that removes the "westernization" of diet, namely removal of cereals, refined sugars, salty processed foods, legumes, and dairy.
The 6 main ground rules are: 1) All the lean meats, fish, and seafood you can eat 2) All the fruits and nonstarchy vegetables you can eat 3) No cereals 4) No legumes 5) No dairy products 6) No processed foods.
Robb Wolf, Dr. Loren Cordain, Dr. Oz
Pros and ConsPROS
Whole foods based
Reduced consumption of processed foods
Proponents say improvements in energy, skin
CONS
Not sustainable
Can be expensive
Can be high in saturated fat, calories
Missing nutrients
True or False
The paleo diet claims that we should eat bugs like the early hunter-gatherers did?
What did our paleolithic ancestors eat?
Mainly vegetarian diet
What paleo diet should we eat? 12,000 years ago? 100,000 years ago?
Fruits, nuts, vegetables, insects, some meat
Foraging for food
Ketogenic Diets
Very low carbohydrate: 20-60 grams per day
Restricts starchy vegetables, beans, fruit, flours, gluten containing grains, all added sugars
Body burns fat instead of carbs for energy
Originally used to treat epilepsy
Ketogenic Diets Discussion
What are examples of ketogenic, low carb diets out there?
True or False
Ketogenic diets are very low carbohydrate diets.
Ketogenic diets make the body burn carbohydrates for energy instead of fat.
Pros and Cons
No refined grains
Removes gluten
Low glycemic index
Removes added sugars
Not sustainable
Expensive
High saturated fat
May be missing nutrients
BREAK
What is a carbohydrate?
List as many carbs as you can!
Take 30 seconds
Write down all the carbohydrate products you can think of…..
Go!
Carbohydrate
A carbohydrate is the major source of energy or fuel in the body
Found in a wide variety of foods, both healthy and unhealthy
Healthy sources include whole grains, vegetables, fruits, and beans
Unhealthier sources of carbohydrates include white bread, pastries, soda, candy and other highly refined foods
What happens when I eat a carbohydrate?
1. Carbohydrate begins digestion in the mouth
2. Travels to the stomach where it continues to be broken down. It is NOT absorbed in the stomach!
3. It is then transported to the small intestine where absorption and transportation begins.
4. From the small intestine it will go to the circulation and to the liver where the glucose molecule can then be used/stored for energy
True or False
Carbohydrates are not a source of energy or fuel in the body
Carbohydrates are absorbed in the stomach
Whole Grains
What parts contain:
Fiber
B Vitamins
Protein
Minerals
Healthy Oils
Starch
List Whole Grains
Take 30 seconds
Write down all the whole grains and whole grain food products you can think of…..
Go!
Digestion of Whole Grains
More protein and nutrients
Fiber and protein Slows digestion of starch Helps moderate blood sugar spikes Feel fuller Lower cholesterol
True or False
Whole grains are digested and absorbed more quickly than refined starches.
Gluten Free Whole Grains
30 seconds
List gluten free whole grains
Go!
Refined or Processed Grains
What is a refined grain?
What are some refined grain products?
What do you think effects would be?
What is a whole foods diet?Principles
Foods as close to natural state as possible
Less processed and packaged food
Cook more from scratch
Foods
Rely on rainbow of vegetables & fruits
Healthy fats
Legumes
Whole grains
Lean protein
Whole Foods DietPros
Less expensive
Nutrient rich
Can tailor to your own needs
Cons
Time consuming
Comfortable in kitchen
The Place of Whole Grains
Putting in all together…
Personal choice
Medical decision
Varies from person to person
Are the health benefits related to decreased intake in carbohydrates and grains OR is it related to decreased intake of less processed foods or decreased sugar intake?
Questions?
Thank you!
