Whole grains

[Guest guest]

Of course they are not differentiating here between

whole grains and processed wholegrain products. Of course there are

nourishing products like true sourdough bread and whole grain noodles

etc, but from what i have seen brekfast cereals - even supposedly

natural ones and any grain prodcut produced with high heat such as rice

crakcers etc are a source of excitoxins. maybe that is why many people

find it hard to stop when eating these crunchy foods.

ilanit

Grains - The Ultimate Good Mood Food?

WHY GRAINS HELP YOU FEEL BETTER AND LOSE WEIGHT

CARBOHYDRATES are essential for the body's normal functioning, and

health experts are concerned that skipping out on foods like bread and

breakfast cereals could affect more than just the quality of our daily

diet.

Coinciding with the launch of National Grains Week (April 3-7),

researchers warn that Australians who drop grain foods from their

regular diet may be doing more harm than good.

Nutrition studies show that grain-based foods such as cereals, bread,

crispbreads, rice, oats and pasta are one of the most important parts

of our diet.

Not only are they a source of essential vitamins and minerals, they

provide the body with carbohydrates which are the main source of energy

for physical activity, normal metabolic function, healthy growth and

good brain function.

The Good Mood Food

However, high carbohydrate foods like grains have another little-known

effect - the ability to positively influence mood and help control

appetite. And these calming effects may even improve the likelihood of

sticking with a weight management program.

Dr Philippa Lyons-Wall, lecturer in nutrition and dietetics at

Queensland University of Technology, said carbohydrate can affect a

chemical messenger in the brain called serotonin that elevates mood and

suppresses appetite.

"High carbohydrate consumption naturally stimulates the production of

serotonin - which has a natural calming effect - but protein and fat

counteracts the effect," Dr Lyons-Wall said.

"Because grain-based foods are generally high in carbohydrate, and low

in fat and protein, they tend to have this subtle, calming effect. High

protein foods, on the other hand, tend to do the opposite," she said

This remarkable finding dates back to the 1970s when scientists

Wurtman and Fernstrom first discovered that eating carbohydrates

increases the production of serotonin in the brain.

"This early work was conducted in rats, but there's been further

research with humans since then, and Wertman and Fernstrom's model has

stood the test of time," Dr Lyons-Wall said.

Whilst most nutrition research is about preventing or curing diseases

such as cancers, heart disease and type 2 diabetes, there is mounting

evidence that our daily mood states and thinking capacities are

influenced by the foods we eat.

Recent studies have found the types of breakfast people eat can affect

the state of their mood in the middle of the day. Other research shows

dieters tend to become depressed about two weeks into a diet, which may

be linked to a drop in serotonin levels due to decreased carbohydrate

intake.

But despite the fact that carbohydrate's effect on mood has been

suspected for around 30 years, most people aren't aware of the mood

enhancing effect grain-based foods can provide.

Ms Trish Griffiths, Accredited Practicing Dietitian and Executive

Manager of Go Grains Health and Nutrition, said carbohydrates have had

a lot of bad press in recent times and Australians may not realise

their many benefits.

"Carbs have been demonised on a number of fronts - accused of causing

weight gain and blamed as the reason people can't lose weight - but the

opposite is actually true," Ms Griffiths said.

"It seems clear that people would benefit from understanding how foods

like carbohydrates can affect their mood and appetite. Further research

in this area might help us control food intake more effectively to

maintain a healthier and happier lifestyle. Living longer is about

wellness, not feeling miserable," she said.

Disease prevention

Regardless of the effect of carbohydrates on mood, it's clear that

people are increasingly confused by conflicting messages about diet and

good nutrition, and they may be affecting their health by cutting out

grain-based carbohydrate foods.

"People should be more concerned about balancing the total calories in

their diet with regular exercise, rather than trying to exclude

carbohydrates," Ms Griffiths said.

"The evidence shows wholegrain foods can significantly reduce the risk

of heart disease, diabetes and some cancers so, as a nation, we risk

developing unhealthy long-term dieting habits if we cut out grain-based

foods," she said.

Ilanit Tof - Signature

Ilanit

Ms Ilanit Tof

B.A. (Psychophysiology/Psychology)

Advanced Diploma Healing with Wholefoods

PhD Holistic Nutrition (candidate)

Little Tree Oriental Healing Arts

Helping you grow to new heights of wellbeing

with Oriental Traditions and Modern Nutrition

ilanit@...

www.littletree.com.au