Podcast: Grains with the Best Gains
NutritionFacts.orgγ»11 minutes read
Ancient grains like kamut and einkorn wheat have higher antioxidant capacity and may suppress inflammation more effectively than modern wheat, offering potential health benefits. Dietary interventions, such as consuming whole grains and increasing fruit and vegetable intake, can boost gut bacterial diversity, reduce systemic inflammation, and improve health outcomes.
Insights
- Ancient grains like einkorn wheat and kamut are rich in yellow carotenoid pigments beneficial for eyesight and possess higher antioxidant capacity due to polyphenols, potentially offering health benefits.
- Dietary interventions such as increasing whole grain consumption and fruit and vegetable intake can enhance gut bacterial diversity, reduce inflammation, and positively impact factors like body fat, insulin resistance, and inflammatory markers.
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Recent questions
What are the benefits of ancient grains?
Ancient grains like einkorn wheat and kamut contain more yellow carotenoid pigments beneficial for eyesight compared to modern wheat. They also exhibit higher antioxidant capacity due to their polyphenol content, potentially offering health benefits. Human cell studies suggest that ancient grains like kamut and spelt may suppress inflammation more effectively than modern wheat. Clinical trials have shown that ancient wheat varieties like kamut can improve liver function in those with nonalcoholic fatty liver disease and enhance cholesterol and insulin sensitivity in diabetics.
How do dietary interventions impact gut health?
Dietary interventions, such as increasing fruit and vegetable intake and consuming whole grains, can boost gut bacterial diversity and reduce systemic inflammation. The structure of food, beyond its nutritional content, influences health outcomes, with whole grains like barley and brown rice increasing bacterial diversity and reducing inflammation. Individuals with high gut bacteria richness tend to have lower body fat, insulin resistance, and inflammatory markers compared to those with low bacterial richness.
What foods can help with weight management?
Lower-glycemic index foods, like rolled oats over instant oatmeal, can help control hunger and reduce subsequent calorie intake, promoting weight management. Choosing whole grains like barley and brown rice can also aid in weight management by increasing bacterial diversity and reducing inflammation. It is important to make evidence-based nutrition choices and be cautious of industry-funded studies that may manipulate results.
How can ancient grains benefit liver health?
Clinical trials have shown that ancient wheat varieties like kamut can improve liver function in those with nonalcoholic fatty liver disease. Ancient grains exhibit higher antioxidant capacity due to their polyphenol content, potentially offering health benefits. Human cell studies suggest that ancient grains like kamut and spelt may suppress inflammation more effectively than modern wheat, which can be beneficial for liver health.
What is the impact of gut bacteria on health?
Individuals with high gut bacteria richness tend to have lower body fat, insulin resistance, and inflammatory markers compared to those with low bacterial richness. Dietary interventions, such as increasing fruit and vegetable intake and consuming whole grains, can boost gut bacterial diversity and reduce systemic inflammation. The structure of food, beyond its nutritional content, influences health outcomes, with whole grains like barley and brown rice increasing bacterial diversity and reducing inflammation.
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Summary
00:00
"Whole Grains: Ancient vs Modern Health Benefits"
- Dr. Michael Greger hosts the Nutrition Facts Podcast, emphasizing the importance of whole grains in one's diet.
- Ancient grains like einkorn wheat and kamut contain more yellow carotenoid pigments beneficial for eyesight compared to modern wheat.
- Ancient grains exhibit higher antioxidant capacity due to their polyphenol content, potentially offering health benefits.
- Human cell studies suggest ancient grains like kamut and spelt may suppress inflammation more effectively than modern wheat.
- Clinical trials show that ancient wheat varieties like kamut can improve liver function in those with nonalcoholic fatty liver disease and enhance cholesterol and insulin sensitivity in diabetics.
- Individuals with high gut bacteria richness tend to have lower body fat, insulin resistance, and inflammatory markers compared to those with low bacterial richness.
- Dietary interventions, like increasing fruit and vegetable intake and consuming whole grains, can boost gut bacterial diversity and reduce systemic inflammation.
- The structure of food, beyond its nutritional content, influences health outcomes, with whole grains like barley and brown rice increasing bacterial diversity and reducing inflammation.
- Lower-glycemic index foods, like rolled oats over instant oatmeal, can help control hunger and reduce subsequent calorie intake, promoting weight management.
- Industry-funded studies may manipulate results, as seen in a trial comparing Quaker oatmeal to Cheerios, highlighting the importance of evidence-based nutrition choices.
14:45
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