Nutrition II - Superfoods - Whole grains Flashcards

1
Q

Whole grains:
Description and composition

A

Whole grains contain an abundance of vitamins, minerals, phytonutrients macronutrients.

Whole grains consist of the bran, germ and endosperm.
* The bran: contains antioxidants, B vitamins and fibre
* The germ: contains B vitamins, vitamin E, some protein, antioxidants, minerals, and healthy fats
* The endosperm: contains carbohydrates, the proteins and small amounts of vitamins and minerals
* ‘refined grains’: the bran and germ are removed and therefore, much of the nutritional value leaving empty calories

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Whole grains:
Energetic’s

A

Vary slightly between grains but generally neutral

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Whole grains:
Benefits and clinical applications

A
  • Decrease metabolic risk factors
  • High-fibre
  • Protects against heart disease and cancer
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Whole grains:
Decrease metabolic risk factors

A

Associated with improved insulin sensitivity (link to fibre and magnesium), weight loss with improved fat distribution, a decrease in total and LDL-cholesterol.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Whole grains:
High Fibre

A

Supports bowel elimination, increases satiety to support healthy weight management and slows absorption of glucose into the blood to assist in the blood glucose balance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Whole grains:
Heart disease / cancer

A

Protects against heart disease and cancer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Whole grains:
Gluten

A

Whole grains have had a negative reputation in more recent years because of their gluten content.

  • Gluten is a protein founding wheat (all varieties), rye and barley
  • It is made up of two specific proteins: gliadin and glutenin. Gliadin is the protein people most often react to
  • Coeliac disease is an autoimmune condition where the ingestion of gluten generates an abnormal immune response in the small intestinal mucosa. In this instance, gluten must be avoided
  • Gluten sensitivity as an intolerance to gluten. It could relate to digestive issues, or might relate to the processing of grains
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Whole grains:
Treatment

A

The treatment of grains is causing the problem, not the gluten!

  • Grains have been manipulated over the years with emphasis on high yield and disease resistance
  • This has occurred at the expense of nutrient value, flavour and safety!
  • Grains are fumigated, bleached, treated with anti-caking agents and sprayed with fungicides and insecticides to extend shelf-life
  • Use organic and Heritage grains. Heritage grains = those available prior to industrialized agriculture – intensive crop (animal) farming with focus on high you would
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Whole grains:
Practical uses

A
  • For those who cannot tolerate gluten, there are alternatives: amaranth, corn, teff, millet, rice, quinoa, buckwheat, (although oats can be contaminated with gluten if produced in the same place as wheat, rye and barley)
  • Quinoa is high in protein and provides all essential amino acids. Also rich in manganese, magnesium, iron, zinc, B vitamins and phytonutrients
  • Sprouting grains increases the bioavailability of nutrients and they are easier to digest.
  • Incorporate whole grains into porridge (a oats, amaranth, millet, quinoa), or in vegetable soups, salad; wholegrain flour for bread
How well did you know this?
1
Not at all
2
3
4
5
Perfectly