The Grain Drain Kari Ikemoto and Ruth Sullivan Keene State College Dietetic Interns.

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!