Grains & Seeds

313 High Road Chadwell Heath Romford , Essex RM6 6AX Tel : 0208 252 1010 : 0208 262 3140 www.chiropracticcare.co.uk

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Grains are amongst the most widely consumed food groups in the world today and the refining process has had a massive impact upon the characteristics and benefits of grains. When we look up the word ‘refined’ in the dictionary we are led to believe it is a process whereby impurities are removed. This is unfortunately not the case instead refining removes all the nutritional goodness and we lose a vast amount (in some cases all) of the fibre, vitamins and minerals that existed in the wholegrain form. As a nation we have embraced refining processes for a number of reasons, namely;

Refined flour has been marketed as being ‘purer’ than unrefined. - Refined products have a longer shelf-life making them more convenient. - Food made with refined flour is said to taste lighter. Generally in the UK when flour is refined only about 70% of the original grain is left so by law certain minerals and vitamins have to be added to replace what is lost before it can be sold. In theory this sounds fine however when we take the following information into account you may think differently;

- Only certain minerals and vitamins are added other more vitally important nutrients - are overlooked.

- The public are largely unaware of nutrient losses during processing and believe that the

addition of vitamins and minerals is more than they - would get in nature (rather than less)

- There is no specification about the form of nutrients added. Companies use the cheapest

option which is often in a format which is less available to the body.

In summary, fortifying flour after processing could never replace what has been nutritionally lost. The concept is that milling and refining grains dramatically reduce

their vitamin and mineral content. As if losses in vitamins and minerals are not reason enough to keep our intake of refined grains to a minimum there are also a number of other disadvantages, with particular reference to white flour as it is so

dominant in our western diet.

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Disadvantages of White Flour

- Certain additives such as carbon dioxide are used in flour and can react with other substances changing their structure and potentially making them toxic. Having to deal with these toxins places great demands upon the body.

- Lack of fibre in white flour can be an issue so it is preferable to opt for wholemeal bread as it has a better balance of soluble and insoluble fibre together.

- Wheat flour contains an incomplete protein. - Grains in their unrefined form are a low-fat food but when used as flour, in the baking

process, fat is added removing any low fat advantages it previously offered.

Refining grains has not been the only culprit in reducing nutrient losses. Changes in our environment and the way we now grow cereal crops has had what some would consider, a profound effect upon mineral content, this has a dramatic effect on us as individuals given that such a significant part of our diet is derived from grains.

Wheat is so prevalent in our western diet today and as a highly refined grain affects the body in many ways.

- When we eat wheat based products not only are we getting food which is stripped of its nutritional goodness but we usually have to contend with the addition of other nutritionally unhelpful substances such as sugar and salt.

- Refined wheat is deficient in fibre, vitamins and minerals. It needs little digestion and is absorbed rapidly. This means glucose floods our blood and cells and if it is not expended as energy straight away the body will store it as fat which can lead to obesity, diabetes and low blood sugar levels.

- Over the years wheat as a grain has been modified to produce more ‘efficient’ grains which are higher in gluten. Gluten is a protein found not only in wheat but in rye, spelt, barley and oats. Gluten causes the body problems for several reasons, it is very difficult to digest and the particles can pass from the gut into the blood to form antibodies which stimulate the release of histamine in different parts of the body causing an allergic reaction in some people if the level of histamine is high enough. People who experience this allergic reaction will have accompanying inflammation in their gut which can be so severe that it wears away the absorptive surface of the gut wall leading to diarrhoea and wasting due to malabsorption.

- 70% of humans are intolerant/irritated by wheat and this can lead to a number of diseases namely malabsorption syndrome, irritable bowel syndrome, ulcerative colitis, crohns disease and often bowel cancer.

- Wheat can contain very large amounts of fungicides and insecticides and other chemical preservatives to extend the shelf-life far beyond the few days it would naturally take to spoil, which are extremely toxic to our system.

Wheat Wheat absorbs more minerals from the ground than any other grain and its nutrient profile is very similar to that of the human body, so ideally unrefined wheat should be beneficial in our diet. In its

refined form it can be found in bread, cereals, pastry, pasta and other savoury or baked products all of which are extremely challenging foods in our diet.

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Alternative choices to Wheat i.e alternatives to bread such as oatcakes, ricecakes, ryevita e.t.c

Wholegrains Despite the reducing mineral content in our soils and the modifying of many grains, eating

wholegrains in their unrefined form still offer us the best chance to take advantage of any nutritional goodness that may still be available. Wholegrains can still make a substantial contribution to our

diet.

Millet Although it is less well known it is an excellent source of grain. Millet is high in iron, magnesium, potassium, silicon, B vitamins and vitamin E. Most commonly millet is eaten cooked in soups or

stews however when it is sprouted and eaten raw it is also a rich source of digestive enzymes and it is Gluten free.

Millet supports the digestive system, improves nutrient uptake and is a great energy booster for your spleen. Sprouted millet is alkalising, counteracting acidity within the body making it less prone to

acid related ailments such as arthritis. By introducing valuable enzymes it will support and strengthen the digestive system helping to alleviate conditions such as constipation and dry skin.

Additionally due to the high content of silicon in millet it helps to rebuild connective tissue strengthening the arterial and skeletal systems.

Kamut

An ancient grain from Egypt, not unlike wheat in many ways although surprisingly tolerated by some people with wheat sensitivities perhaps because it is less modified than wheat. Kamut contains twice as much protein as wheat and lots of minerals including magnesium and zinc and those all important

essential fatty acids. Kamut can be found in cereals, noodles, pasta and other baked products in Health Food Stores.

Barley

Probably one of the oldest cultivated cereals dating back to 6000BC. Pearl Barley is the unrefined version which although contains gluten, the levels are very low. Barley is often used for malting in beer and fermentation in whiskey and can be cooked in stews and soups. It is said that barley can

help with indigestion and skin dryness.

Rye A hardy cereal grain which can grow just about anywhere in the world irrespective of soil, altitude or climate. Rye is lower in gluten than wheat so is often found as a gluten reduced alternative (although

it is quite dense in substance). Rye can be enjoyed cooked, sprouted or ground into flour but remember the more processing the less nutrients. It is extremely useful for the liver and as such can

help to combat headaches.

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Spelt This is a wonderful grain offering those with sensitivities to wheat the taste benefit without all of the symptoms and is a great alternative to refined wheat in bread. Although spelt does contain gluten it

seems easier for sufferers even coeliacs to tolerate. Spelt is full of minerals, high in proteins and fibre. The nutrients within spelt are more efficiently assimilated by the body. This grain is ideal for

people with constipation, colitis and poor digestion and is a good source of energy.

Maize Often recognised as its more popular name ‘corn’. Corn is free from cholesterol and a fantastic

source of fibre. In its yellow corn state it provides vitamin A and very small amounts of vitamin C and iron. Maize can be eaten fresh ‘on the cob’ or ground as polenta, cornmeal, corn flour or even pasta.

Oats Oats are a rich source of vitamin B and silicon, are very high in protein and dietary fibre and also

contain more ‘good fats’ than other grains. They are wonderful in strengthening bones and connective tissue and the vitamin B content is beneficial to the nervous system. Oats help to

maintain blood glucose levels as the release energy very slowly so they are ideal to eat for breakfast as porridge or can be added to soups and deserts.

Buckwheat Is a great choice as it is gluten free, so is a wonderful substitute food for people intolerant to gluten. Buckwheat contains 15-20% protein which strengthens blood capillaries and assists the circulatory

system so is great at preventing and treating varicose veins. Buckwheat also tonifies the blood, stomach, spleen and colon. It can be sprouted, used in salads or combined with vegetables in stews

or soups.

Quinoa Pronounced Keenwa it is a grain originating in South America. Quinoa is a complete protein which means it contains all the essential amino acids therefore it is much easier to digest than meat and it is lower in fat! Rich in minerals and offers a source of calcium which is more readily usable by the body than that found in milk. Quinoa is wonderful for the supporting the kidneys as it is a ‘swollen

food’ meaning it contains a lot of water when cooked therefore re-hydrating the body. It can help to reduce the risk of stroke or heart attack as sprouted quinoa is cleansing to the heart and arterial

system and it enhances the bones and skeletal system protecting against bone degeneration and related disorders. Finally quinoa is great for vegetarians as it contains all the amino acids which are

often missing from beans and lentils.

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Rice There are many different varieties of rice available to us as consumers, each one processed to differing degrees with varying characteristics. Rice is low in fat, low in sodium and a high fibre food and the proteins it contains are of good quality and easily utilised by the body and the B vitamins found in rice are beneficial for the nervous system. Short grain rice is particularly good for colon function as it helps to remove toxic waste from the bowel. Whole grain brown rice can be used for depression and diarrhoea, nausea and diabetes. Sweet Rice Is higher in protein and fat than other varieties and more gelatinous so often it is used in desserts such as rice pudding. Sweet rice should be avoided by people who suffer with excessive mucous but it can be beneficial in cases of frequent and excessive urination, sweating and diarrhoea. Polished Rice Heavily refined therefore removing the nutrient containing outer husk as well as bleaching, cleaning, polishing (with talc) then oiling to coat the rice. Rice is more digestible in this format but the nutrient content is dramatically reduced. People eating this type of rice as their main source of food often develop conditions such as Beriberi due to a lack of vitamin B (thiamin). Wild Rice Contains more protein, B vitamins, iron and phosphorus on average than other rice but less of the other nutrients. Wild rice is a wonderful source of fibre, it is cholesterol free and very low in fat it also has diuretic properties so it is hugely beneficial to the kidneys and bladder. Long & Short Grain Rice Long grain rice is better eaten in the summer as it is less sticky than short grain rice. Short grain rice has a chewy, nutty flavour which is better eaten in the winter months. Basmati Rice Have an aromatic flavour and a lighter texture than other varieties. Wholegrain is a wiser choice than white due to the refining and polishing to make white rice. To get the best from grains and how they are helpful? -Eat only unrefined grains not processed. -Wash grains well before cooking. -Cook grains thoroughly until all the water has been absorbed. -Chew grains well to aid digestion. -Fibre in wholegrain delays the absorption of glucose and makes it easier for the insulin producing cells in the pancreas. -Fibre helps to lower cholesterol in the blood. -Fibre stimulates the body’s natural anticoagulant reducing the likelihood of clots and therefore strokes and heart attacks. -Antioxidants prevent low density lipids which contain cholesterol from reacting with oxygen and ‘clogging’ up the arteries. -Phytoestrogens (plant estrogens) protect against cancers. -Bran layer of grains is a vital source of essential minerals which reduce the risk of heart disease and diabetes.

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Seeds Seeds are the givers of life to new plants and food sources. They are packed full of protein, fat-soluble vitamins and oils (particularly the polyunsaturated fats including fatty acids) Also contain some B vitamins and minerals such as iron and zinc. Soaking seeds before eating them is a wonderful way of making them easier to digest. Sunflower Seeds Packed with essential fatty acids, vitamins A,E,D and B complex as well as being full of minerals such as iron, zinc, calcium, potassium and phosphorus. Sunflower seeds are also a wonderful source of protein. They massage the intestines, tonify the bowels and increase blood flow. Sunflower seeds boost energy as the B vitamins and essential fatty acids stimulate the adrenals to produce hormones. They can be eaten raw or soaked or ground and added to foods. Pumpkin seeds Characteristically green, these seeds have a high zinc content as well as calcium, B vitamins and essential fatty acids. Pumpkin seeds can help to rid the intestinal tract of parasites (such as tapeworm) if eaten regularly. Their zinc and EFA profile makes them useful in preventing and controlling prostrate problems. Pumpkin seeds can be eaten raw, soaked, ground or added to foods. Flax Seeds (linseeds) Flax seeds have abundant levels of omega 3 and 6 essential fatty acids, which are easily assimilated by the body. They help to lubricate the bowel, nourish the spleen and pancreas and boost the immune system. Flax seeds can help to regulate weight and are successful in lowering cholesterol plus they improve immunity and bowel function. They can be eaten raw or soaked or ground and added to food. Sesame seeds Contain up to 25% protein as well as vitamin A, B, E and ‘good’ fats. Sesame seeds offer a rich source of zinc, potassium, iron, magnesium, copper and calcium. They are useful when added to grains as they provide amino acids which are usually absent in these foods. Sesame seeds help to metabolise essential fatty acids and also enhance the production of serotonin. The rich supply of zinc in sesame seeds means they are a great stress buster. Sesame seeds can be eaten raw or pulped (tahini), soaked, ground or sprouted. Alfalfa Seeds High in vitamins, minerals and amino acids and are an excellent source of digestive enzymes and bioflavonoid. Alfalfa seeds have four times more vitamin C than most citrus fruits. They nourish your blood and guts, working particularly on tonifying the intestines and aiding digestion. Alfalfa seeds help to break down fats, cellulose and starch and they are very useful in regulating digestive disorders as well as heartburn and bloating. They can be eaten raw, soaked, ground or sprouted.

313 High Road Chadwell Heath Romford , Essex RM6 6AX Tel : 0208 252 1010 : 0208 262 3140 www.chiropracticcare.co.uk

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