"Grains for Sustaining"
- Neijing, The Yellow Emperor's Classics of Internal Medicine
Grains, Beans & Seeds
Grain products can be whole or refined. Whole grains (such as brown rice and oatmeal) contain the entire grain kernel including the bran, germ and endosperm, and are far more nutritious and wholesome than refined grains because the outer layers are a great source of essential nutrients such as fiber, vitamins and minerals. Whole grains are also fiber-rich, which can help you lose weight by making you feel fuller throughout the day to prevent overeating.
Refined grains (such as white rice, white bread and pasta) are processed to remove the bran and germ to become a finer texture. But the process will also remove important nutrients such as B vitamins, fiber, and iron. Refined grains products not only have lesser nutritional value, they are highest in sugar and calories. Refined and non-enriched grain products are just lumps of sugar with plenty of empty calories. They should be avoided as often as possible.
The totality of evidence available from research to date shows there is little evidence that a high consumption of whole grains increases the risk of obesity as refined grains do.
Beans are a good source of B6 vitamin, plant protein, fiber, potassium, fat, iron and calcium, and are low in sugar and cholesterol. One cooked cupful can provide as much as 17 gm fiber. They're also loaded with magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Beans are regarded as the healthy meat substitute and are a significant part of vegetarian diet. Unlike vegetables, beans retain high nutritional contents even after long cooking time. There is a slightly toxic substance found naturally on the skin of most beans to protect them. It is responsible for creating gas after eating beans. It is important to soak beans for at least three hours before cooking to eliminate gas. The latest dietary guidelines recommend consuming at least 3 cups of beans a week.
Seeds are high in fiber, vitamin E and monounsaturated fats that can help keep our heart healthy and our body disease free. Seeds are also great sources of protein, minerals, zinc and other life-enhancing nutrients and can prevent weight gain. Seeds should be a vital part of our diet.
** What Lignans Are and Why You Need More of Them
-- by Cate Stevenson, BA
Lignans are a group of phytonutrients that are found in seeds, grains and vegetables. Flaxseed is one of the richest sources of plant lignans. A recent review of clinical trials suggests that these lignans could help protect against cancer.
In an analysis of 21 studies published in the past 13 years, researchers found that postmenopausal women who reported the highest intakes of dietary lignans were 14% less likely to develop breast cancer than those with low intakes.
For the study, a team of scientists at the German Cancer Research Center combined the results of 21 previous studies on lignan intake and breast cancer risk. For some of the studies, researchers also took blood or urine samples to measure participants' levels of enterolignans -- compounds created when intestinal bacteria interact with dietary lignans.
Although the researchers found no relationship between women's lignan intake and their risk of breast cancer, when they separated the women by menopause stage, they found that high lignan intake showed a lower risk of breast cancer.
In one of the studies, for example, a quarter of the women with the highest lignan intake were 17% less likely to develop breast cancer during the study period compared with the one-quarter with the lowest intake. These results remained consistent even after the researchers accounted for a number of other factors in breast cancer risk including age, family history, weight and history of estrogen exposure from birth control pills or hormone replacement therapy.
The researchers suggest that lignans (and other phytoestrogens) might protect against breast cancer by inhibiting the body's own estrogen activity. Another possibility is that these healthy compounds have powerful antioxidant effects.
The research team is unclear as to why lignan intake would have different effects in pre- and postmenopausal women. One possibility, they suggest, is that any protective lignan activity is only effective when women's natural estrogen levels are relatively lower, as they would be after menopause.
Although more studies need to be conducted to prove a definitive link between lignans and cancer prevention, add some to your diet now and gain the other health benefits these compounds have to offer. Flaxseed and sesame are particularly high in lignans and are probably your best sources to boost intake. Lignans can also be found in whole grains, berries and some other fruits, as well as a number of vegetables such as broccoli and kale, and green tea.
One important note: flaxseed yields about 800 mcg/g of lignans. However, flaxseed oil has little or no lignans.