Notas Sobre Phytic Acid

(Part I) Whole grain toxicity - Phytic acid contained in popular foods (Opinion) Saturday, November 06, 2010 by: Rami NagelTags: whole grains, phytic acid, health news 56 2 [Share this Article] (NaturalNews) Phytic acid in grains, nuts, seeds and beans represents a serious problem in our diets. This problem exists because we have lost touch with our ancestral heritage of food preparation. Instead our culture, be it the U.S. Department of Agriculture (USDA) or the health food crowd, generally promotes consumption of high-phytate foods like commercial whole wheat bread and all-bran breakfast cereals. But phytate rich foods are not healthy for us. Phytic acid is the principal storage form of phosphorus in many plant tissues, especially the bran portion of grains and other seeds. It contains the mineral phosphorus tightly bound in a snowflake-like molecule. In humans and animals with one stomach, the phosphorus is not readily bioavailable. In addition to blocking phosphorus availability, the "arms" of the phytic acid molecule readily bind with other minerals, such as calcium, magnesium, iron and zinc, making them unavailable as well. In this form, the compound is referred to as phytate. Phytic acid not only grabs on to or chelates important minerals, but also inhibits enzymes that we need to digest our food: including pepsin, (Footnote 1) needed for the breakdown of proteins in the stomach, and amylase, (F 2) needed for the breakdown of starch into sugar. Trypsin, needed for protein digestion in the small intestine, is also inhibited by phytates. (F 3) A diet high in phytate-rich grains has many powerful anti-nutritional effects. Many health problems can result: including tooth decay, nutrient deficiencies, lack of appetite and digestive problems. The presence of phytic acid in so many enjoyable foods we regularly consume makes it imperative that we know how to prepare these foods to neutralize phytic acid content as much as possible, and also to consume them in the context of a diet containing factors that mitigate the harmful effects of phytic acid. Phytic acid is present in beans, seeds, nuts, grains - especially in the bran or outer hull; phytates are also found in tubers, and trace amounts occur in certain fruits and vegetables like berries and green beans. Up to 80 percent of the phosphorus- a vital mineral for bones and health- present in grains is locked into an unusable form as phytate. (F 4) When a diet including more than small amounts of phytate is consumed, the body will bind calcium to phytic acid and form insoluble phytate complexes. The net result is you lose calcium and don't absorb phosphorus. Further, research suggests that we will absorb approximately 20 percent more zinc and 60 percent magnesium from our food when phytate is absent. (F 5) Seeds and bran are the highest sources of phytates, containing as much as two to five times more phytate than even some varieties of soybeans. They can be difficult to digest unless fermented for long periods. Phytic Acid Levels in some foods (F 6,7) Figures are in milligrams per 100 grams of dry weight 100% Wheat bran cereal 3,290 Soy beans 1000 - 2,220 Cocoa powder 1684-1796 Oats 1370 Brown rice 1250 Oat flakes 1174 Almond 1138 - 1400 Walnut 982 Lentils 779 Peanut germinated 610 Hazel nuts 648 - 1000 Wild rice flour 634 - 752.5 Refried beans 622 Corn tortillas 448 Corn 367 White flour 258 White flour tortillas 123 Stay tuned for the next installment of "Whole grain toxicity" where we'll look more deeply into the health effects of phytic acid. Footnotes: 1. Tannenbaum and others. Vitamins and Minerals, in Food Chemistry, 2nd edition. OR Fennema, ed. Marcel Dekker, Inc., New York, 1985, p 445. 2. Ibid. 3. Singh M and Krikorian D. Inhibition of trypsin activity in vitro by phytate. Journal of Agricultural and Food Chemistry 1982 30(4):799-800. 4. Johansen K and others. Degradation of phytate in soaked diets for pigs. Department of Animal Health, Welfare and Nutrition, Danish Institute of Agricultural Sciences, Research Centre Foulum, Tjele, Denmark. 5. Navert B and Sandstrom B. Reduction of the phytate content of bran by leavening in bread and its effect on zinc absorption in man. British Journal of Nutrition 1985 53:47-53; Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans1-3. Bohn T and others. American Journal of Clinical Nutrition. 2004 79:418-23. 6. Figures collected from various sources. Inhibitory effect of nuts on iron absoprtion. American Journal of Clinical Nutrition 1988 47:270-4; J Anal At Spectrum. 2004 19,1330-1334; Journal of Agriculture and Food Chemistry 1994, 42:2204-2209. 7. Reddy NR and others. Food Phytates, 1st edition, CRC Press, 2001, pages 30-32 About the author Ramiel Nagel is the internationally published author of Cure Tooth Decay and Healing Our Children In "Cure Tooth Decay" Nagel, reveals how your teeth can heal naturally because they were never designed to decay in the first place! Now there is a natural way to take control of your dental health by changing the food that you eat. Receive 19 free lessons on how to stop cavities "Healing Our Children" explains the true causes of disease conditions of pregnancy and childhood so that you can avoid and prevent them. It provides essential natural health programs so that mothers and their new babies can optimize their health during the times of preconception, pregnancy, lactation and early childhood. Receive a free chapter of Healing Our Children Free health information is also available on the topics of: A Program for preconception health based on indigenous wisdom. The cause of disease and the end of suffering of humanity. Learn more: http://www.naturalnews.com/030304_whole_grains_phytic_acid.html#ixzz2W7Qwaoh C http://www.naturalnews.com/030304_whole_grains_phytic_acid.html (NaturalNews) In the last installment of this whole grain article series, we looked at phytic acid and its potentially negative health effects. Phytic acid is an indigestible form of the mineral phosphorous, which we need. High-phytate diets result in mineral deficiencies. In populations where cereal grains provide a major source of calories, rickets and osteoporosis are common. (Footnote 1) Interestingly, the body has some ability to adapt to the effects of phytates in the diet. Several studies show that subjects given high levels of whole wheat at first excrete more calcium than they take in, but after several weeks on this diet, they reach a balance and do not excrete excess calcium.(F 2) However, no studies of this phenomenon have been carried out over a long period; nor have researchers looked at whether human beings can adjust to the phytate-reducing effects of other important minerals, such as iron, magnesium and zinc. The zinc- and iron-blocking effects of phytic acid can be just as serious as the calciumblocking effects. For example, one study showed that a wheat roll containing 2 mg phytic acid inhibited zinc absorption by 18 percent; 25 mg phytic acid in the roll inhibited zinc absorption by 64 percent; and 250 mg inhibited zinc absorption by 82 percent.(F 3) Nuts have a marked inhibitory action on the absorption of iron due to their phytic acid content.(F 4) Not all foods high in phytic acid block iron absorption, like coconut. This is a sign that there are other factors at play when looking at the toxicity of grains. Over the long term, when the diet lacks minerals or contains high levels of phytates or both, the metabolism goes down, and the body goes into mineral-starvation mode. The body then sets itself up to use as little of these minerals as possible. Adults may get by for decades on a high-phytate diet, but growing children run into severe problems. In a phytate-rich diet, their bodies will suffer from the lack of calcium and phosphorus with poor bone growth, short stature, rickets, narrow jaws and tooth decay, and for the lack of zinc and iron anemia and mental retardation may result. 2001. 771-773.380 Navy beans 740 .170 Whole corn 1. More Phytic Acid Figures. You will also begin to learn how to block the negative effects of phytic acid in your diet. Food Phytates.010 Wheat flour 960 In the next installment of Whole Grain Toxicity.190 Coconut meal (similar to coconut flour) 1. April 8.2. Jan 1989 49(1):140-144 4.600 Barley 1.050 Rye 1. Inhibitory effect of nuts on iron absorption. Mellanby discovered that consumption of highphytate cereal grain interferes with bone growth and interrupts vitamin D metabolism. 1972. Edward Mellanby. Learn more: http://www.5 ounces of food. Iron absorption in man: ascorbic acid and dose-depended inhibition. you learned how phytic acid in grains can block iron and zinc absorption. The Biochemical Journal 1948 42(1):452-461.360 Pinto beans 600 . References / Footnotes 1. demonstrated the demineralizing effects of phytic acid.com/030303_whole_grains_phytic_acid. The Lancet. 5. His studies showed that excessive phytate consumption uses up vitamin D. In this article we will examine the surprising connection between whole grains and bone loss. Reddy NR and others. and lead to poor bone growth. (F 5) Sesame seeds dehulled 5.780 Parboiled brown rice 1. the researcher Dr. As early as 1949. the discoverer of vitamin D.html#ixzz2W7RP2T7 5 (NaturalNews) In the previous installments. High levels of phytic acid in the context of a diet low in calcium and vitamin D resulted in rickets and a severe lack of bone formation.The figures for the amounts of phytic acid can vary somewhat because of different levels of moisture in the test food. The Effect of Bread Rich in Phytate Phosphorus on the metabolism of Certain Mineral Salts with Special Reference to Calcium. as well as because different varieties of the same plant can yield different results. we'll look at the surprising connection between vitamin D and grain consumption.naturalnews. Walker ARP and others. Wills MR and others.1. By studying how grains with and without phytic acid affected dogs. Phytic Acid and Nutritional Rickets in Immigrants. CRC Press. Milligrams per 100 grams / 3. 3. inhibit enzyme function. American Journal of Clinical Nutrition 1988 47:270-4. And . 2. American Journal of Clinical Nutrition. Other studies show that adding vitamin C to phytic acid rich meals can significantly counteract inhibition of iron assimilation by phytic acid. increasing vitamin D made stronger bones regardless of the diet. and vitamin D from animal fats. perfect bone formation can only be procured if sufficient calcium is added to a diet containing vitamin D. but this increase did not have a significant impact on the amount of calcium excreted. the book "Cure Tooth Decay.] . can reduce the adverse effects of phytic acid. [Footnote 3] Adding vitamin C significantly counteracted phytate inhibition from phytic acid in wheat. This outcome is primarily a result of the blocking mechanism of phytic acid. calcium from leafy green vegetables or raw dairy. and it is likely to be the result of other anti-nutrients in grains. one can conclude that the growth of healthy bones requires a diet high in vitamin D. Interestingly. [Footnote 2] Calcium salts such as calcium carbonate or calcium phosphate prevent oatmeal from exerting the rickets-producing effect."[Footnote 1] Mellanby's studies showed that the rickets-producing effect of oatmeal is limited by calcium. Based on Mellanby's thorough experiments. his experiments showed that unbleached flour and white rice were less anti-calcifying than whole grains that contain more minerals but also are higher in phytic acid. According to Mellanby. Other experiments have shown that while whole grains contain more minerals. pasteurized dairy) and unabsorbable phosphorus (phytates). the cultivation of grains usually accompanies the raising of dairy animals. absorbable calcium from raw dairy products and vegetables." explains in detail how anti-nutrients in grains can cause tooth decay. the degree of active interference with calcification produced by a given cereal will depend on how much phytic acid and how little calcium it contains. Thus. Historically. [Editor`s Note: NaturalNews is strongly against the use of all forms of animal testing. or how little calcium the diet contains. and fat-soluble vitamin D such as from organic egg yolk or fermented cod liver oil. This explains the synergistic combination of sourdough bread with cheese. In the next installment of Whole Grain Toxicity. [Footnote 5] To summarize. We fully support implementation of humane medical experimentation that promotes the health and wellbeing of all living creatures.conversely that Vitamin D can mitigate the harmful effects of phytates. high levels of calcium in the diet mitigates the mineral-depleting effects of phytic acid. we'll look at how to disable phytic acid with phytase. and a diet low in unabsorbable calcium (supplements. The anti-nutrient effect of phytic acid is limited by consuming vitamin C. In Mellanby's experiments with dogs. phytic acid in whole grains can lead to bone loss. According to this view. [Footnote 4] One study showed that anti-iron phytate levels in rice were disabled by vitamin C in collard greens. Phosphorus in the diet (at least from grains) needs some type of calcium to bind to. in the end equal or lower amounts of minerals are absorbed compared to polished rice and white flour. "When the diet is rich in phytate. absorbable calcium and absorbable phosphorus. Furthermore. However. Phytase is the enzyme that neutralizes phytic acid and liberates the phosphorus. can produce phytase. health news 78 8 [Share this Article] (NaturalNews) A large body of evidence exists that shows that eating the entire grain rich in phytic acid may lead to losses in zinc. 4 Ibid. Ruminant animals such as cows. July 1990.com/030512_whole_grains_phytic_acid. iron. 44(7):489-497. This enzyme co-exists in plant foods that contain phytic acid. Queen's University. and other species of digestive microflora. March 15.(F-1) so they can be quite happy eating a raw whole grain diet. farmers typically soaked crushed grain in hot water before feeding it to poultry and hogs. Phytic acid and the rickets-producing action of cereals. 2 Creese DH and Mellanby E. But data from experiments on phytic acid using mice and other rodents cannot be applied to humans. American Journal of Clinical Nutrition. vitamin C and fat-soluble vitamin D. also activates phytase and reduces or even eliminates phytic acid. and the Department of Biochemistry. humans do not produce enough phytase to safely consume large quantities of high-phytate foods on a regular basis. probiotic lactobacilli. University of Sheffield.(F-3) But that does not mean that sprouting is sufficient to make whole grains safe for human consumption. Part of the solution to this plant toxin is to disable phytic acid with the enzyme phytase. whole grains.(F-2) The use of sprouted grains will reduce the quantity of phytic acids in animal feed. Jan 1989. Today. thus reducing phytic acid. Soaking grains and flour in an acid medium at very warm temperatures (between 75-95 degrees Fahrenheit). . Mice produce thirty times more phytase than humans. 49(1):140-144. Before the advent of industrial agriculture. 5 Rice and iron absorption in man. sheep and goats have no trouble with phytic acid because phytase is produced by rumen microorganisms. 2011 by: Rami Nagel Tags: phytic acid. In general. Belfast (Received 11 August 1939) 3 Iron absoprtion in man: ascrobic acid and dose-depended inhibition. Sprouting activates phytase. with no significant reduction of nutritional value. feed manufacturers add phytase to grain mixes to get better growth in animals. * Cure Tooth Decay: Remineralize Cavities and Repair Your Teeth Naturally with Good Food Learn more: http://www. The Rickets-producing and anti-calcifying action of phytate. European Journal of Clinical Nutrition.naturalnews.html#ixzz2W7RFBNC 3 Disable phytic acid with phytase and decrease whole grain toxicity (Opinion) Tuesday.1 Mellanby E. Increased production of phytase by the gut microflora explains why some people can adjust to a high-phytate diet. as in the sourdough process. Journal of Physiology I949 I09:488-533. Field Laboratory. Nr.mcgill. 6. We fully support implementation of humane medical experimentation that promotes the health and wellbeing of all living creatures.(F-4) Soaking or souring these grains. millet.htm. Egli I and others. Freshly stone-ground sourdough and conventional breads. . Fresh flour has a higher content of phytase than does flour that has been stored. Price-Pottenger Nutrition Foundation. In a wet solution. sour or sprout them. as will freezing and long storage times.(F-6) Traditional cultures generally grind their grain fresh before preparation. 67. Phytase is destroyed by steam heat at about 176 degrees Fahrenheit in ten minutes or less. Extruded cereals made of bran and whole grains are a recipe for digestive problems and mineral deficiencies! Phytase is present in small amounts in oats.] References 1. Nutritional Characteristics of Organic. corn. Phytase activity in the human and rat small intestine.ca/publications/EAP35. Whole Grains and Tooth Decay 4. Even grinding a grain too quickly or at too high a temperature could destroy phytase. Wheat contains fourteen times more phytase than rice. page 249 About the author Ramiel Nagel is the internationally published author of Cure Tooth Decay and Healing Our Children In "Cure Tooth Decay" Nagel.Not all grains contain enough phytase to eliminate the phytic acid. For example. Journal of Food Science 2002 Vol. reveals how your teeth can heal naturally because they were never designed to decay in the first place! Now there is a natural way . Iqbal TH and others. (F-5) Thus heat processing. http://eap. Plant Foods for Human Nutrition 1986 3. 8th edition. as in extrusion. Weston Price Nutrition and Physical Degeneration. Peers FG. On the other hand. oats and brown rice do not contain sufficient phytase to eliminate all the phytic acid they contain even when you soak. 5. very high in phytic acid and all of its phytase destroyed by processing. 2 Malleshi NG. Gut. and rye contains over twice as much phytase as wheat. 9. will completely destroy phytase .think of extruded all-bran cereal. The Biochemical Journal 1953 53(1):102-110.(F-7) [Editor`s Note: NaturalNews is strongly against the use of all forms of animal testing. Weston Price found that mice fed whole grain flours that were not freshly ground did not grow properly. The Influence of Soaking and Germination on the Phytase Activity and Phytic Acid Content of Grains and Seeds Potentially Useful for Complementary Feeding. when freshly ground. 7. 1994 September 35(9):1233-1236. wheat and rye contain high levels of phytase. but heat treating to produce commercial oatmeal renders it inactive. even when properly prepared. phytase is destroyed at 131-149 degrees Fahrenheit. Campbell J and others. in a warm environment will destroy all of the phytic acid. Nutritive value of malted millet flours. The high levels of phytase in rye explain why this grain is preferred as a starter for sourdough breads. Phytase of Wheat. It provides essential natural health programs so that mothers and their new babies can optimize their health during the times of preconception. Receive 19 free lessons on how to stop cavities "Healing Our Children" explains the true causes of disease conditions of pregnancy and childhood so that you can avoid and prevent them. The cause of disease and the end of suffering of humanity.to take control of your dental health by changing the food that you eat.naturalnews.naturalnews.com/031696_phytic_acid_whole_grains.com/031696_phytic_acid_whole_grains.html#ixzz2W7RcQYk 6 http://www. pregnancy.html . lactation and early childhood. Receive a free chapter of Healing Our Children Free health information is also available on the topics of: A Program for preconception health based on indigenous wisdom. Learn more: http://www. One person even referred to quinoa as a “superfood. After he asked around. The domestication of grains was the solution in the Middle East. wheat. . nutritious. bread. flavorful foods and was very confused as to why anyone would eat these things known as grains. Wild animals migrated from their homes to new areas. At the end of the ice age the glaciers receded. Of note. These plant sources included bold-colored fruits and vegetables picked in nature (which caught the eye of cavemen as delicious.Caveman Doctor Grains Part I Posted by cavemandoctor on Monday. grains were rarely eaten in large amounts.000 years ago2. and feel of foods he was used to eating. 2011 · 8 Comments Part I: Are Grains Healthy for You? Caveman Doctor recently received several questions regarding grains and if they were healthy. and he doubted them to be food at all. or for roughly 2 million years. He was also really confused by the term superfood and remembered that the last time he ate a superfood. The harvesting of crops first started around Western Asia in the Fertile Crescent. etc. only started over 10. if at all. perhaps even 3 million years old1. December 5. and spread accordingly. but immediately spit them out due to their bland taste. he didn’t believe they were food as they were lacking the bold color. What led to Caveman Doctor’s confusion? The answer to this question lies in the time period that Caveman Doctor existed. Prior to this time period. Caveman Doctor and his people only ate animal and wild plant sources of food. pasta.” Caveman doctor was really confused as to what a grain was since he never ate them during his time on Earth. smell. leaving the human inhabitants searching for new types of food. The lack of such characteristics in oats and grains left Caveman Doctor confused. he got supersick and was in his cave bathroom for an entire day. Agriculture. exposing more land for grazing animals and plant life3. The earliest fossil remains of humans put us at over 2 million years old. and it’s likely we are older. and tasty). our ancestors did not eat cereal grains. humans have only been exposed to eating grains for a fraction of our history. Caveman Doctor is used to colorful. Prior to the development of agriculture. He tasted the oats and wheat. Therefore. he got his hands on some oats and wheat and figured he would give them a try. At first. humans only ate foods that were hunted and gathered4. This allowed the spread and increase of both wild vegetation and plants that previously existed in only small amounts. or the domestication of plants that were previously gathered in the wild. resulting in astronomical production levels. The amount of protein in grains is minimal. this is a different can of worms and is much too large for a post on this site (many books are written on this topic if you’re interested). the carbohydrate content of fruits and vegetables is often accompanied with a high content of fiber. or somewhat neutral and can be consumed in moderation without detriment. According to the USDA. and cookies). grains have a small amount of antioxidants and fiber. often eating them by the bowl-full and suggesting them to others. and in fact. pasta. When we start eating wheat. Is that really what food is supposed to do to us? Are these grains truly then “food” in the sense that they provide us with health and nutrition? Well first and foremost. grains may reduce heart disease. . However. the USDA doesn’t cite a single source to back up these big claims. This causes severe drops in our blood sugar levels (as insulin pulls sugar out of our blood and into our cells).A common reason people often eat oats and other grains is because they have been told their entire life of grain’s health benefits. unhealthy. Knowledge of these compounds alone should make you question the health benefits of grains (and also second guess any diet that promotes them) and seriously consider their possible detrimental effects on your health. it is no different to our body than consuming pure white sugar. I have yet to meet someone who cuts grains out of their diet and doesn’t lose weight. bread. and depressed. only to eat five more? Again. there are several chemicals in grains that can potentially wreck havoc on your health and most grain adversaries quote these substances incessantly. cranky. or one more cookie. and antioxidants than vegetables and most fruits (which also have fewer amounts of carbohydrates than grains). Grains have also been heavily subsidized by the government. and are part of a healthy diet. Grains also contain enormous amounts of insulin-raising carbohydrates. which makes you crave more glucose (i. Unfortunately. 7 ). and other grains. as these simple carbohydrates get quickly digested and cause insulin levels to shoot through the roof. this happens because those simple carbs spike your insulin levels (which over time can cause weight gain5 and many chronic diseases including diabetes and cancer6. Unlike Caveman Doctor’s website. How many times have you sworn (either to yourself or your loved one) I’ll only have one more piece of bread. causing us to crave and eat more sources of sugar to bring our glucose level back up. I also believed it for most of my life. This rise in insulin eventually bottoms out your glucose level. nutrients.. so Caveman Doctor doesn’t even consider them as a meaningful source of protein.e. bread. This also makes you tired. may help with weight management. they have much less vitamins. The other reason people often consume large amounts of grains is the physiologic response within our body. Also. It’s worth examining whether grains are healthy. though. In fact. both paramount to nutrition. While the reduction in heart disease comment is tough to prove or disprove. cutting grains is an easy way to shed pounds for many people (if you don’t believe me – try it!). which helps slow their digestion and results in fewer insulin spikes. Besides lacking the health benefits of the increased fiber and antioxidants found in vegetables and fruits. I have always been told they are extremely healthy (including during my medical training). a journal of technical methods and pathology 1995. Stay healthy and stay informed! References: 1.65(3): 311-20. Pielou EC. and our bodies were not built (or evolved) to use them as food. The lancet oncology 2002. the topic of grains is enormous. yet there are a lack of conclusive studies to support these claims.That being said. and Caveman Doctor can only concentrate for about a page and a half. 4. 3. Tune into my next post. Science 1999. and cancer.3(9): 565-74. Its role in cell proliferation. Lovejoy O. Insulin-like growth factors and cancer. Overweight. Grains Part II – Phytates . 6. Macaulay VM. Grains were not around for most of human history. Rubin R. apoptosis. Vainio H.73(3): 311-31. resulting in a vicious cycle of excessive caloric intake. Not to mention mood swings and fatigue. Baserga R. 1987. Laboratory investigation. Rindos D. Simpson S. We have all been told by our government and the grain industry how healthy grains are for us. Eaton SB. Australopithecus garhi: a new species of early hominid from Ethiopia.284(5414): 629-35. Academic Press. so he will address further grain topics in the future. British journal of cancer 1992. Insulin-like growth factor-I receptor. The University of Chicago Press. 3. Asfaw B. After the Ice Age: The Return of Life to Glaciated North America. it spikes your insulin. and cancer risk. 5. When you eat grains. 4. diabetes. Grains Part Deux. 2.65(1): 1-6. Suwa G. Latimer B. obesity. This will be the first of several posts on grains that will be posted over the coming days. which will continue our discussion In Conclusion: 1. 7. making you hungry and crave more carbohydrates and grains. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition? The Proceedings of the Nutrition Society 2006. 2. This insulin spike also causes your blood sugar to plummet. and tumorigenicity. 1991. which can lead to obesity. Bianchini F. White T. Kaaks R. The Origins of Agriculture: An Evolutionary Perspective. and iron. including calcium. a disease that is severely debilitating and has plagued cornbased societies for centuries. December 7. zinc. but never mentions that the chemicals in the grains impede your body’s ability to absorb these minerals.e. Protein supplements. flavorful foods and was very confused as to why anyone would eat these things known as grains. and even fats. I will review several health issues with grains before the final post. It does have some antioxidant effects like many fruits and vegetables. and magnesium. One person even referred to quinoa as a “superfood. especially legumes. from bodybuilders to patients with cancer-induced weight loss (cachexia). He was also really confused by the term superfood and remembered that the last time he ate a superfood. smell. Chemicals Found in Grains that question their health benefits: 1. At first. it is indigestible when consumed by humans. Maybe the real problem is that the grains we are eating are stopping our body from absorbing calcium. and feel of foods he was used to eating. niacin. Interestingly. he got his hands on some oats and wheat and figured he would give them a try.Posted by cavemandoctor on Wednesday. it has many negatives that fruits and vegetables do not. the USDA website discussed at length how grains are great sources of iron. phytates inhibit and may even shut off several enzymes that help us digest proteins. he didn’t believe they were food as they were lacking the bold color. He tasted the oats and wheat. and grains. After he asked around. 2011 · 6 Comments Part II: Are Grains Healthy for You? Caveman Doctor recently received several questions regarding grains and if they were healthy. Firstly. Caveman Doctor is used to colorful.” Caveman doctor was really confused as to what a grain was since he never ate them during his time on Earth. vitamin B3 (niacin). they just don’t absorb enough or lose too much in the GI tract1. it’s not that people with low calcium levels don’t get enough. There are many people that questions input factors causing osteoporosis and instead looks at output factors. Do you have low calcium or magnesium? Are you at risk for osteoporosis? Is your doctor telling you to take a calcium pill? Maybe you should consider the phytic acids from grains in your diet and other food sources as they may be inhibiting your ability to absorb calcium. are a billion dollar industry in the United States as people are . further impairing the absorption of nutrients2. he got supersick and was in his cave bathroom for an entire day. It is also found in green leafy vegetables. carbohydrates. magnesium. In the next three parts of the Grains Series. nuts. Deficiency of niacin is called pellagra. i. Finally. but immediately spit them out due to their bland taste. however. but grains contain considerably higher levels. It chelates certain nutrients (binds to them and prohibits their absorption into our bodies). We often hear that most of us don’t have enough calcium in our diet. This substance is the storage form of phosphorus in many plants. seeds. Phytic Acid Number one on the list is phytic acid. In Conclusion: 1. these indigestible phytates. touting the health benefits of a substance as interfering with the digestion of nutrients is a tough sells and smells fishy (or grainy in this sense) of involvement by the grain industry. . vitamin B3. Remember. for instance. To say thanks for the free meal. Better yet. cause severe environmental damage when they leave your body upon entering the soil and water supply. Some people even regard the binding properties of phytates as potentially beneficial. Overall. but I like to consider another method: minimizing or avoiding the substance that causes the damage in the first place. zinc. It seems as though the verdict is still out on the overall viewpoint of phytates. these bacteria tend to give off noxious gases and cause GI discomfort and bloating. both resulting in bleeding. when grains are fed to animals. Furthermore. Phytates are found in high amounts in grains. including losses of many important nutrients. iron is continuously lost in your sweat. Consuming phytates is a way of leaching out this iron. When vegetarian groups quote the environmental effects of raising animals. such as consuming them in the presence of vitamin C. when passing through your GI tract unabsorbed and binding other elements. in cases of iron toxicity as this causes some problems after long periods of accumulation. iron loss increases markedly in your sweat during exercise. this happens to a much larger degree. and iron. leaving it as a feast for the GI bacteria. Consequently. they should also consider what the animals are eating. Have you ever eaten a huge amount of carbohydrates. though the harmful aspects to both the human body and the environment are well established and likely overwhelm any benefits. 2. However your body did not do the hard work of digestion. cavemen often experienced daily trauma and also got attacked by sabertooth tigers. and during menstruation and rates of iron overload in the general population is limited mostly to those with genetic diseases that cause high levels3. This is what happens to the sugar lactose (found in milk and dairy) when consumed by lactose intolerant individuals – they don’t have the enzyme to break down lactose. including calcium. What do you think happens to all the foods in your gut when you can’t digest them? To add insult to injury. and afterwards experienced GI upset and bloating? This is likely because of undigested sugar in your large bowel that was eventually digested. magnesium. grains contain a chemical that decreases our body’s ability to digest protein (not to mention carbohydrates and fat as well). the bacteria that live in your GI tract did the job instead. GI tract. Call me crazy. giving you a much healthier means of dropping some iron (while you pump some iron…) and increasing our health in dozens of other ways5. Yet.often trying to maximize their intake of high quality proteins. They have many documented negative influences on health. This is the easiest method of lowering your iron (and some cavemen lifestyle followers even give blood periodically to mimic this). Several nutritionists suggest methods of offsetting the harmful effects of phytates. However. Our intestines have a remarkable ability to store and release iron to help keep our levels normal4. most people are iron deficient and so phytates would only exacerbate the problem. he got his hands on some oats and wheat and figured he would give them a try. 5. 4. Crosby WH. he didn’t believe they were food as they were lacking the bold color. They potentially decrease the function of our digestive enzymes. resulting in undigested protein.30(4): 799-800. After he asked around. The Role of the Intestine in Iron Kinetics. flavorful foods and was very confused as to why anyone would eat these things known as grains. The American journal of medicine 2000.43: 963-74. They possibly have some positive influences on health such as antioxidant activity and iron loss. Osteomalacia due to vitamin D depletion: a neglected consequence of intestinal malabsorption. Basha B. They have documented harmful effects on soil and the environment.3. 5. Parfitt AM. Krikorian AD. and carbohydrates. December 9. Han Z-H. Rao DS. Inhibition of trypsin activity in vitro by phytate.28(2): 197-203. Journal of agricultural and food chemistry 1982. Singh M.108(4): 296-300. The positive influences can likely be achieved through other foods without the cost of the negatives. The Journal of clinical investigation 1964. . Caveman Doctor is used to colorful. 2. One person even referred to quinoa as a “superfood. New England Journal of Medicine 1999. he got supersick and was in his cave bathroom for an entire day. fat. Disorders of Iron Metabolism. Waller MF. The effects of heat and exercise on sweat iron loss. and feel of foods he was used to eating. 6. smell. Medicine and science in sports and exercise 1996. He was also really confused by the term superfood and remembered that the last time he ate a superfood. Conrad ME. 4. References: 1. Weintraub LR. 2011 · 4 Comments Part III: Are Grains Healthy for You? Caveman Doctor recently received several questions regarding grains and if they were healthy. Grains Part III – Lectin Posted by cavemandoctor on Friday. but immediately spit them out due to their bland taste.” Caveman doctor was really confused as to what a grain was since he never ate them during his time on Earth. He tasted the oats and wheat.341(26): 1986-95. 3. Andrews NC. Haymes EM. though the iron-decreasing theories are likely overrated and applicable only to very few people with genetic diseases that cause iron overload. At first. are foods that contain large amounts of lectin. which is normally our body’s fortress wall. and toxins easy access to our system through our gut. you assume it is actually healthy. and of course. damage them. and several other major health issues. and how they may potentially lead to cancer. This week we move along to lectins and discuss their health effects. Plan and simple. this one is shifting gears to the other dangerous player in grains – lectin. Interestingly. infectious elements. and everyone else under the sun how healthy something is. 2. especially on a routine basis. some nuts. and other . lectins cause immune and antigenic reactions (much like pollens or other allergens). First off. but rather a quite harmful one. While we talked extensively about phytic acid in the last post. Beans. your doctors. Lectins have been also shown to interact with our GI cells. weight gain. Lectins ”We should think twice about consuming foods that contain a large amount of lectins. which are basically the immune system on overdrive. as they deterred predators from eating those plants. Unfortunately.Does Caveman Doctor even recognize this as food? In the last post we discussed phytic acid. This triple threat causes a “leaky gut” and allows bacteria. grains. lectins are unhealthy toxins to humans. insects. as seen in diseases like rheumatoid arthritis or lupus1. seeds. grains are not the only unhealthy “health food” that has been recommended to us for years by our health professionals. and then inhibit their ability to repair themselves2. these lectins were likely a defense mechanism for the plants that contained them. The immune response triggered by lectins can lead to autoimmune diseases. a complex protein that causes many physiologic reactions when eaten. When you are told your entire life by the media. Much like a toxin from poisonous mushrooms. any food that causes distress to our cells (GI in this case) and then does not allow them to fix themselves should not be considered a healthy food.” We already discussed the potential reasons why people eat grains. We should think twice about consuming foods that contain a large amount of lectins. In review. lectins are actually used in biochemical warfare. Autoimmune diseases 2. the bad chemical found in plants like grains and legumes. which can lead to cancer) 6. search my website for other posts. are toxic and inflammatory to the human body5. To add insult to injury. 8. GI distress 3. A part of ricin (a highly toxic poison) is a lectin. They have also been shown to initiate mitogenesis9. Just as when we consume large amounts of the sugar fructose. Overstimulation of mitogenesis is a potential cause of cancer. not the hormone within our body) can bind to our kidney cells and have been responsible for kidney damage. Leptin resistance results in increased appetite. not just cereals and grains. similar to when it binds to the receptors discussed above. including suppressing appetite. Mitogenesis (cells dividing. thereby allowing toxins and infections to seep into our bodies 4. which binds to our cell surfaces and allows it to enter our cells.predators causing unhealthy reactions when eaten. it’s usually not on my healthy food list. both of which have been heavily implicated in cancer and are a recent target of many novel therapeutic cancer drugs7. Diabetes Be informed and be healthy! . These receptors include the insulin receptor and Epidermal Growth Factor Receptor (EGFR)6. Inability of GI cells to heal. lectins are plentiful in grains. especially on a routine basis. Also. lectins have been shown to travel throughout the body. Finally and most importantly. but when something is used in biochemical warfare. lectins have been shown to cause leptin resistance. and can potentially lead to: 1. please keep in mind lectins are in beans. Lectins (again. and activate them. They act as antigens and bind to receptors on pancreatic cells and may induce diabetes5. For more questions on legumes. Dairy from cows fed grains (the lectins are passed from their feed) also has higher amounts. Induction of the cancer-promoting pathways EGFR and Insulin 5. which is basically the process when our cells divide. Leptin (deceivingly similar word to lectin) is the chemical within our body that affects many physiologic functions. bind to receptors on cells that are potentially harmful. and has been shown to lead to obesity as well3. which results in excess protein in the urine4. Now I may be a doctor and not a rocket scientist. peanuts. and other legumes. inhibiting function and causing death. Obesity 7. Tortora G.2(8): e687. Baserga R.395(6704): 763-70. Mechanisms and assessment of lectin-mediated mitogenesis. Insulin-like growth factor-I receptor.References: 1. apoptosis. Ahren B.318(7190): 1023-4. 6. Coppo R. Leptin and the regulation of body weight in mammals. Jonsson T. EGFR Antagonists in Cancer Treatment. Modulation of immune function by dietary lectins in rheumatoid arthritis. Smith MJ. Roccatello D. Laboratory investigation. he got supersick and was in his cave bathroom for an entire day. Tanaka T. Kilpatrick DC. Agrarian diet and diseases of affluence–do evolutionary novel dietary lectins cause leptin resistance? BMC endocrine disorders 2005. Freed DL. Molecular biotechnology 1999. Rubin R. After he asked around. PloS one 2007. December 12. Dole A.” Caveman doctor was really confused as to what a grain was since he never ate them during his time on Earth.73(3): 311-31. a journal of technical methods and pathology 1995. Do dietary lectins cause disease? BMJ 1999. Its role in cell proliferation. 7. Ciardiello F.11(1): 55-65. Cordain L. Halaas JL. The British journal of nutrition 2000. 5. New England Journal of Medicine 2008. Olsson S. 2011 · 7 Comments Part IV: Are Grains Healthy for You? Caveman Doctor recently received several questions regarding grains and if they were healthy. 2. Miyake K. He was also really confused by the term superfood and remembered that the last time he ate a superfood. Lindeberg S. Journal of the American Society of Nephrology : JASN 1992. Bog-Hansen TC. 3. and tumorigenicity. Nature 1998. McNeil PL. Lectin-based food poisoning: a new mechanism of protein toxicity. Grains Part IV – Gluten Posted by cavemandoctor on Monday. 8.5: 10.358(11): 1160-74. he got his hands on some oats and wheat and figured he would give . 4. Friedman JM. Dietary antigens and primary immunoglobulin A nephropathy.83(3): 20717. Amore A. Toohey L.2(10 Suppl): S173-80. Hickey MS. 9. One person even referred to quinoa as a “superfood. flavorful foods and was very confused as to why anyone would eat these things known as grains. and how our bodies have not adjusted to grains. and feel of foods he was used to eating. At first. Gluten Gluten seems to take the biggest shots when it comes to grain adversaries criticizing grain’s ill effects.them a try. used as a stabilizing agent. Caveman Doctor is used to colorful. So far. Wheat in particular contains a hefty amount of gluten.” This is the fourth and final posts on grains. smell. 3. rye and wheat. We also discussed lectins and phytates. . but immediately spit them out due to their bland taste. and the damage they exert on us. we have discussed the relatively recent introduction of grains into the human diet. including barley. It is what makes dough feel rubbery and also helps it to rise when forming bread. resulting in its spongy texture. Is this justified? What is Gluten? Gluten is a protein composed of gliaden and glutelin that is found in grains. he didn’t believe they were food as they were lacking the bold color. Caveman Doctor recognizes this as food… “From the data on the many chemicals and toxic substances in grains the message is clear: foods that cause inflammation and an immune system response when eaten can cause short and long-term damage to our bodies. He tasted the oats and wheat. Gluten is frequently added to imitation meats and is in random foods like ice cream and ketchup. removing gluten form the diet has been shown to be a treatment for autism in randomized controlled trials9. One study followed a patient with undiagnosed and untreated gluten intolerance and psychiatric symptoms. It is interesting. which you read about in Part III of my grains posts. where the body starts to attack itself3. foods that cause an immune reaction are not good for the body. gluten ingestion causes severe inflammatory reactions and autoimmune disease. a disease that causes red and painful lesions to form on the skin.Like lectins. Individuals with gluten sensitivity can also experience immunologic attacks on their nervous system. . All gluten was removed from the diet and not only did the symptoms resolve. In fact. While gluten has been shown in many ways to directly damage the body. showing decreased activity in the frontal lobe of the brain. Patients with dermatitis herpetiformis (DH). and decreased ability to perform fine motor function in your extremities6. potentially leading to disorders like autism. DH is one of the many diseases where the body turns on itself after repeated immune system stimulation by the toxins in grains. epilepsy7. numbness. As I’ve pointed out before in previous posts. Like lectins. which measure metabolic activity of cells and tissues within the body. were placed on a gluten-free diet and their skin lesions resolved2. physiologic changes were even seen on SPECT scans. SPECT scan was performed. Just as gluten causes the neurological disorders listed above. you don’t have to suffer from full blown celiac disease to suffer from consumption of gluten. resulting in cerebellar ataxia (balance and walking issues) and peripheral neuropathy5. though certainly not conclusive. I am typing this well aware of the fact that diagnosis criteria for autism has changed in the past couple years as well10. but repeat SPECT scan showed disappearance of the brain dysfunction12. the proof is in the pudding (gluten-free pudding in this case). that autism diagnosis has continued to rise alongside rates of simple carbohydrate (and likely grain) consumption. In fact. Children who were already diagnosed with autism had gluten removed from their diet in a study. and results from intolerance to gluten with resulting gastrointestinal and other side effects. However. gluten sparks an autoimmune reaction that could be aimed at brain cells as well. as their brains are developing at this life stage. 4. and the results showed a significant improvement in a number of behavioral measures11. the gold standard in medicine. This is especially crucial for young children. tingling. These are basically difficulty walking and pain. There are many studies that removed gluten from patients’ diets. Gluten sensitivity has even been shown to cause seizures. like lectins. and even schizophrenia8. resulting in resolution of a wide range of symptoms. By ingesting grains. However. glutens cause severe damage to your GI tract1 by causing leaky gut and damage to the cells along the GI tract. gluten causes an immune reaction within the body. Celiac disease occurs in around 1% of the population. there has recently been in increase in information that gluten may be partly responsible for the rise in autism. Also. “The even bigger issue here is the large insulin spike and hunger response grains create (including quinoa). While we often encounter foods that ride the line between healthy and unhealthy. Gluten consumption has been shown to potentially cause selenium deficiency. They have even been used with vaccines to allow modified viruses to enter our system much easier through the gut16.there are also indirect negative effects. The even bigger issue here is the large insulin spike and hunger response . From the data on the many chemicals and toxic substances in grains the message is clear: foods that cause inflammation and an immune system response when eaten can cause short and long-term damage to our bodies. and as best as possible. including causing deficiencies in other vitamins and minerals (as often happens when we consume foods that are unnatural and indigestible in our system). Grains contain harmful substances. they are a protective chemical for the plants that contain them as they cause adverse reactions in their plant’s predators when consumed14. and its association with autism certainly deserves a closer look. On a side note. Its damage to the GI tract and nervous system is well documented. compounds similar to gluten. but often classified in the same group. but is full of phytates and saponins and the body likely responds to it similarly as with other grains. grains are clearly on the unhealthy side. while gluten has received much attention in the media for all of the problems it causes. Interestingly. lectins and phytic acids are possibly even more harmful. although technically not a grain (as astutely pointed out by Dwayne. They don’t bind to receptors in your GI tract. allowing pathogens to directly enter the blood stream and promoting a state of inflammation15.” Grains in Summary: Grains are substances that are relatively new in the history of humans. Some grains have fewer amounts of some toxic substances and more of others. doesn’t have gluten. resulting in a double whammy for your poor thyroid13. and as a result. Regardless of which feature of grains is the most harmful. Quinoa. are found in some grains. Gluten is no exception to this rule. are damaging to the body. it is difficult to consider them a health food. resulting in thyroid damage. but rather directly promote leaky gut syndrome. in reviewing all four posts on grains. Similar to lectins. the human body has not adjusted to them. Coincidently. gluten causes immune reactions that release harmful inflammatory chemicals that also damage the thyroid. in Chicago). called saponins. should be avoided. as discussed in all 4 posts. etc. remember that the same institutions and people who have drilled into our heads that grains are healthy are often the same institutions and people who benefit from the production and trade of grains. Gastroenterology 2000. Ross CA. Lancet 1959. Fry L. Anything that blocks the absorption of several important nutrients. We avoid eating sweets and sugary candies for the same reason. Fletcher RF. eating a piece of bread every once in a while is much different than purposely adding grains to your diet. Detlef S. as a side note. Sammons HG.301(7798): 288-91. and if you really need to get your carbohydrate levels up (for athletics. 2. Shaw B. Hoffbrand AV. With all the evidence. However. Schneider R. 3. CLEARANCE OF SKIN LESIONS IN DERMATITIS HERPETIFORMIS AFTER GLUTEN WITHDRAWAL. Seah PP. Once again. Avoid the detrimental effects of grains and stick with fruits and vegetables. eat yams or up your fruit content. The Lancet 1973.). Riches DJ. grains end up on the short end of things.grains create (including quinoa). If you eat a piece of bread infrequently. and causes inflammation and damage to my immune system will be avoided as much as possible in my diet. with only a scant amount of nutritional benefit through protein. Also. fiber. . This phenomenon. Current Concepts of Celiac Disease Pathogenesis.119(1): 234-42. in terms of getting that “bang for your buck” from food. I can get these in much higher doses from fruits and vegetables with much less detriment to my health. including protein. if ever” list.2(7097): 252-5. antioxidants. it seems that the question would be more appropriate as “How Unhealthy Are Grains?” References: 1. and nutrients leaves grains on the “consume infrequently. Frazer AC. Gluten-induced enteropathy: the effect of partially digested gluten. As for the so-called health benefits of grains (mostly cited because of the fiber content in grain). you won’t shrivel up and die. combined with the amount of harmful substances in grains. 5(4): 251-61. Johnson IT. Immune responses of mice to inactivated rabies vaccine administered orally: potentiation by Quillaja saponin. Price K. Schizophrenic symptoms and SPECT abnormalities in a coeliac patient: regression after a gluten-free diet. Clinical. Fasano A.195(1-2): 171-5.22(6): 674-79 10. King M.38(5): 1224-34. 16. and neuropathological characteristics of gluten ataxia.0000245543. Wheat gluten as a pathogenic factor in schizophrenia.46: 389-99. 13.191(4225): 401-02. Romito A. Hoien T. Nutritional neuroscience 2002. Mauri-Capdevila G. Annali dell’Istituto Superiore di Sanità 2010. Critical reviews in food science and nutrition 1987. 5. Diagnostic change and the increased prevalence of autism. Froh KJ.32(5): 414-20.26(1): 27-135. Connell-Jones G. Grünewald RA.and casein-free diets for autistic spectrum disorder. radiological. Zara G. Vega-Villar J. 14. Campbell JB. Gluten.352(9140): 1582-85.1097/01. 9. Canadian journal of microbiology 1986. Alaedini A.4. International Journal of Epidemiology 2009. Science 1976. 10. Reichelt KL. . Stazi AV. 15. Selenium status and over-expression of interleukin-15 in celiac disease and autoimmune thyroid diseases. Journal of internal medicine 1997. Trinti B. 8. Price KR. Neurological complications of celiac disease and autoimmune mechanisms: a prospective study. Hadjivassiliou M. Briani C. Singh M.72537. Gee JM. A randomised. Nodland M. et al. Revista de neurologia 2011.53(5): 287-300. Rodrigo L. Influence of saponins on gut permeability and active nutrient transport in vitro. neurophysiological. 12. Millward C.9e. Calver S. Fenwick GR. Bearman P.116(11): 2270-7. De Santis A. The Lancet 1998. Fenwick GR. Systemic autoimmune disorders in celiac disease. Knivsberg AM. The Journal of nutrition 1986. The chemistry and biological significance of saponins in foods and feedingstuffs. 7. et al. 6. Kay. controlled study of dietary intervention in autistic syndromes. Current Opinion in Gastroenterology 2006. Maharaj I. Hernandez-Lahoz C. et al. Chattopadhyay AK. Cochrane database of systematic reviews 2004(2): CD003498.242(5): 421-3. Addolorato G. Curl C. Johnson IT. [Neurological disorders associated with gluten sensitivity]. Ferriter M.mog. Journal of neuroimmunology 2008. 11. 2011 · 3 Comments Can We Eat Too Much Fruit? Caveman Doctor recently received an email (whatever an email is) from a cavemandoctor. Caveman Doc has heard this from several members and has even seen similar comments in diets labeled as resembling those followed in Caveman Doctor’s time. vitamins. which slows the digestion of sugar and therefore helps blunt insulin spikes . vegetables. and sucrose (all forms of sugar). before you know it. However. While fruit contains glucose. and protein and therefore much lower carbohydrate content. However. when your body digests white bread. fruit contains glucose. not all fruit is the same. the same kind that Caveman Doctor ate in his day. and fiber. Besides all the vitamins and nutrients. fructose. however. if you binge on fruit and end up eating much more glucose through fruit. minerals. Fruit. and even a tiny amount is in meat. Fruit and Sugar We all know of the benefits of eating fruit. wild fruits contained more glucose and some fructose as compared to . This made Caveman Doctor angry. Unlike sweets. and pasta. either.com member explaining that recently his doctor told him “you can never eat too much fruit”. In your daily intake of carbohydrates from fruits and vegetables. antioxidants. and fiber at the cost of a little sugar. wheat bread isn’t much different from a cup of sugar. A simple way of looking at it is the proportion of fiber to sugar – always aim for higher fiber and less sugar. In fact. which are basically sources of pure sugar with minimal nutrient value. fruit contains many other nutrients and fiber. it is no different than eating a cup of pure sugar. some less. breads. so comparing the sugar in fruits to sweets is unfair. Wild fruits contain more seeds and fibrous pulp. it also contains antioxidants. antioxidants. is. minerals. In fact. glucose is present in fruits. nutrients. rather than vegetables or protein/fat sources. has a much higher content of vitamins. Are Modern Fruits Different? For all intents and purposes. your daily carbohydrate and sugar intake can go through the roof. Sugar is a large reason why many grains and carbohydrate foods should rarely be consumed. so we are not going to totally demonize it. some fruits contain more sugar. and therefore more fiber and less sugar. Sugar raises blood insulin (the hormone that lowers your blood sugar) and leads to obesity and a potential increased risk of cancer on many fronts (both from the obesity and the elevated insulin)1-4. candy. a portion is going to be sugar. and fiber. including vitamins. Also. Fruit contains an ample amount of vitamins. minerals. wild fruit. However. rarely do we discuss if too much fruit may work against us. That being said. November 30.Can We Eat Too Much Fruit? Posted by cavemandoctor on Wednesday. Also. This is why apple juice has loads of sugar (often over 30 grams! per serving with little to no fiber). leaving you with less of a need to secrete large amounts of insulin6. more sucrose-containing foods like sweets). your body must release a larger amount of insulin to bring your blood sugar back down to normal levels. protein. The skin most often contain the bulk of the nutrients and fiber. which are one of the highest sources of antioxidants. The increased sucrose makes you crave more fruit (or worseoff. blueberries. and blackberries as great fruit options. for those of you who exercise (hopefully all of you). your muscle cells are more likely to use the glucose from the fruit for energy. easy. berries are superfruits. You can add ice or use frozen berries to kill two birds with one stone. In conclusion: . and delicious method to accomplish this is 30 grams of a whey protein powder (using stevia and no artificial sweetener or even unsweetened) with 2-3 servings of blueberries. as opposed to it getting stored in your fat cells. Sensitize Your Insulin Response One final note. This makes present day fruits much sweeter than they should be. Glucose (sugar) in your blood stream is extracted into your cells much faster and more efficiently within 2 hours of your workout. This leaves raspberries. strawberries. Those small apples that fall off of your grandfather’s tree and get picked by the birds were the apples that cavemen ate. a quick and easy way to get your daily fruit in without causing huge spikes in your insulin and potential weight gain is to consume fruit around workout time. resulting in higher amounts of blood sugar increases when consumed. Also. throw in some cranberries too. This is the same mechanism that occurs when you eat sweets – you end up craving more. raspberries. and/or blackberries mixed up in a smoothie. If you eat two servings of fruits before and after a workout. while the pulp has the bulk of the sugar .modern day farmed fruits which contain much more of the sweeter sucrose5. mostly because you eat them with the skin on. and nutrient content of wild fruits is to generally eat fruits that can be consumed with the skin on. with higher amounts of sugar. Eat an apple with the skin on and it’s a different story. not those giant Fuji apples at your local grocery store. and that “one” cookie turns into a dozen. strawberries. In this regard. Which Fruits Have More Fiber? One great way to mimic fiber. They have a lot of fiber in proportion to sugar content. I still suggest eating the fruit directly after your workout as opposed to 2 hours later. you are likely consuming more than enough sources of fruits and vegetables. A quick. and the pulp is relatively small compared to the skin. If you want to get real crazy. combined with your vegetable intake with other meals throughout the day. As a result. after a workout. seeds inside. That being said. Nattinger KJ. 2012 · 9 Comments The benefits of consuming foods high in omega-3s and limiting those with omega-6s is a hot topic these days. including my favorite. which can make you crave sweets 6. cosponsored by the American Society of Preventive Oncology 2011. © Caveman Doctor 2011. Marcus Aurelius. Cancer epidemiology. eat fruits with the skin on Berries are the biggest bang for your buck You can overeat fruit. Brown KA. omega-3.1. Omega-3 Fats and Your Health Posted by cavemandoctor on Monday. 5.3(9): 565-74. All Rights Reserved. Kaaks R. Keizer HA. except for mostly the nature channel to remind him of the “good old days”. However. and vitamins Wild fruit is better for you. 2. However. International journal of sports medicine 2000. you couldn’t tear him away from the TV. 4. 4. Galen is one of the most famous physicians ever. biomarkers & prevention : a publication of the American Association for Cancer Research. why have fish been recommended for good health for thousands of . 6. but if you can’t get it.70(1): 4-7. Insulin-like growth factors and cancer. obesity. Nutritional characteristics of wild primate foods: do the diets of our closest living relatives have lessons for us? Nutrition 1999. Bianchini F. Obesity and breast cancer: progress to understanding the relationship. when the series “Rome” came out. Vainio H. While Caveman Doctor doesn’t watch much TV. 2. Exercise and insulin sensitivity: a review. 3. this has been indirectly known for quite some time. Macaulay VM. May 14. A lot of this talk is focused on how the good fat. British journal of cancer 1992. The Impact of Obesity on the Rise in Esophageal Adenocarcinoma Incidence: Estimates from a Disease Simulation Model.21(1): 1-12. Kong CY. so be careful Some fruits contain high amounts of sucrose. Borghouts LB. as nearly 2. and cancer risk. 5. nutrients.15(6): 488-98. is beneficial. Simpson ER.000 years ago Galen used fish for both nutrition and medicinally. Milton K. Cancer research 2010. The lancet oncology 2002. and he treated some of the most influential people in the history of the world. et al. Fruit is good for you with its antioxidants.65(3): 311-20. Hayeck TJ. Eating fruit around workout time is a good strategy to optimize fruit consumption Reference: 1. Overweight. fiber. 3. and consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While omega-6s have the double bond only 3 small places away at the 6 location. as described in several posts including one on CLA and vegetable oil. obesity. At the same time. with omega-3 being three carbon atoms away and omega-6 is six away. and greatly affects how our body deals with them. and inflammation have vastly increased. which is often why vegetarian diets are very high in linoleic acid and deficient in ALA (i. from Ancient Rome to present day? Maximizing Your Omega-3 Intake: Tipping the Ratio Back to Health Essential fatty acids are those that the body cannot make from other fats. Omega-3 and omega-6 are two the main essential fatty acids. as we wandered the earth hunting and gathering foods. as modern unhealthy foods contain a large amount of omega6s. our ratio has increased to an astonishing 30:12!!!. proteins. Just as we explored in cooking oils. ALA is found in green leafy vegetables and even vegetable oils have a little. (which may be the only thing going for them). or carbohydrates. Our modern diet has swayed from the proportions of omega-3 and 6 fatty acids that our bodies are programed to process. This number refers to the distance of the double bond from the end of the fatty acids. while omega-6s are composed of linoleic acid.00008% of this time.e. Population studies have shown that omega-3s appear to counteract the negative effects of omega-6s by lowering inflammatory markers like IL-63 and may even reduce the . Omega-3 and Omega-6 in the Diet: Eating a higher amount of omega-6 relative to omega-3 leads to many health issues. thus they are “essential” in our diet. but a large amount can be found in the meat of free-ranging animals and wild cold-water fish. in less than . and grains. the changes on our body appear to be very important.years. Linoleic acid (omega-6) leads to inflammation and cancer. Omega-3s are made from the precursor alpha-linolenic acid (ALA). the addition of a double bond in a saturated fat can reduce its stability. seeds. You have likely heard the term omega-3 or omega-6 fatty acids. However. chronic disease. For millions of years. high in omega-6 and low in omega3). we consumed a near 1:1 ratio of omega-6 to omega-3 fats1. and is even used to promote cancer in laboratory experiments. Linoleic acid is found in much larger amounts in vegetable oils. and most are likely related to increased inflammation. pro blood clots. The scientists who discovered these healing properties of DHA and EPA obviously wanted the world to recognize their ability to resolve inflammation. Linoleic acid is converted to arachidonic acid.400 years ago. However. and are prothrombotic and proaggretory. aspirin blocks this pathway. On the other hand. inflammatory response. Arachidonic acid is a potent mediator of inflammation. arachidonic acid is one of the main chemicals responsible for the swelling that occurs afterwards. For example. and those fed non-grain diets have markedly higher ratios of omega-3 to omega-6.e. That says a lot to me. Grass-fed beef. Omega-6 is composed of linoleic acid. vegetable oils). grain-fed animals. However.5. DHA and EPA from omega-3s contain anti-inflammatory elements that quiet inflammation (aptly called resolvins and protectins)6. and damage after trauma. 6. when given the choice. A key theme of this website is avoiding inflammation. and to reduce inflammation in your body. So. and blood clotting. 2. both omega fats produce inflammatory mediators.risk of prostate cancer4. Of note. they are both incorporated into our cell membranes as part of the cell wall. 4. inflammation. Omega-3 Quick Facts: 1. therefore I try to minimize my intake of omega-6 food sources. arachidonic acid (from omega-6s) is significantly more inflammatory than EPA (from omega-3s). resulting in increased swelling. 3. which Hippocrates was using even before Galen. Omega-6s increase blood vessel constriction and spasms (vasospasms). They decrease potent inflammatory factors like TNF and arachidonic acid (increased from stress and chronic inflammation which may lead to cancer) . i. Omega-3 and even omega-6 fats are extremely important for many physiologic functions. including our immune system. your body kicks out omega-6 in favor of omega-3. As fats. free-roaming animals. 2. After an insult to the body. 7. 5. Omega-3 fatty acids exhibit anti-tumorigenic effects (likely via their antiinflammatory effects). Omega-6 sources are found heavily in the western diet (grains. A high ratio of omega-6 to omega-3 is associated with an increased risk of high-grade prostate cancer8. some 2. as I believe our bodies are smarter than we are in knowing what it needs. 3. if you sprain your ankle. Omega-6 Quick Facts: 1. the body has a preference: omega-6 fatty acids in our cell membranes are actually replaced by DHA and EPA (made from omega-3) when available from your diet7. temperature rise. blood viscosity. High omega-6 foods should be limited in an effort to keep your omega6/omega-3 ratio under 4. Omega-3s may fight inflammation and cancer merely by counter-acting arachidonic acid. Unlike omega-6. grass-fed beef. autoimmune disease. but if you are eating farmed fish it is less nutrientdense than red meat. Like I’ve said before. Nature paved the way for us to health by providing delicious sources of omega-3s. Make sure the salmon you buy at the store is wild and look for the country in which it is from. Grass-fed beef has 4-times the omega-3s than confined/grain-fed/unethically-raised cattle. you will be too! . and cream and cheese from these ruminants have more as well9. 6. hardier. as cultured vegetable are no different and contain significantly less omega-3s than wild plants2. cancer2. and happier. Wild salmon is full of omega-3s. diabetes. aim for a 1:1 ratio of omega-6 to omega-3. what most people don’t realize is that the same is true for fish10 and eggs11. and even in macular degeneration. DHA is increased in the cell membranes of cold-water fish (nature has to keep them warm with good fats). but be happy with anything less than 4:1. 5. In general. Again. Natural sources include most of the food that modern cavemen are already eating: eggs. Unlike farm-raised and hence less healthy salmon. vegetables. so I want more omega-3s over 6s. Where can I get them?! As is often the case. OK. Nearly none! It’s ironic that many people pass up red meat for the health benefits of fish. omega-3 is antithrombotic and anti-inflammatory. not all meat is created equal.4. However. Omega-3s are important in the prevention and treatment of high blood pressure. as much of the world’s farmed fish supply comes from Southeast Asia. 7. so aiming for them may be your best bet. while farmed salmon has nearly none. heart disease. if the food you eat is healthier. Unfortunately. arthritis. and wild-caught fish. it doesn’t end there. sprouting and long. In infants. Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein. 12 July Kaayla Daniel. Studies Showing Adverse Effects of Soy 1. 17 February George Glasser . is formed during soy food processing and additional amounts are added to many soy foods. 1939-2008 3. CCN Linda Joyce Babes in Soyland: Natural Products Expo Sunday. copper. PhD.5M PDF) 2. High phytate diets have caused growth problems in children. Free glutamic acid or MSG. 2009 CCN 5 Charlie's Story Tuesday. slow cooking. consumption of soy formula has been linked to autoimmune thyroid disease. iron and zinc. Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. 2 Soybean 2011 PhD. Studies Showing the Toxicity of Soy in the US Food & Drug Administration's Poisonous Plant Database (7. Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. Studies Showing Adverse Effects of Dietary Soy. 17 February 1 Advertising and Monkey Business Valerie James 2004 Atlas Soy-led: Ayn Rand's Take on the Tuesday. In test animals soy containing trypsin inhibitors caused stunted growth. Soy foods increase the body's requirement for vitamin D. Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines. The above soy dangers and our Myths & Truths About Soy are available in our Soy Alert! trifold brochure for mass distribution. magnesium. 27 February 4 Bad News for the Soy Industry Daniel. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking. a potent neurotoxin. Friday.Confused About Soy?--Soy Dangers Summarized • • • • • • • • • • High levels of phytic acid in soy reduce assimilation of calcium. CTA. East December 2003 MTA Kaayla T. 1950-2010 Display # Title Filter # Article Title Date Author Tuesday. Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women. Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys. Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12. 07 3 Forristal. Studies Showing Adverse Effects of Isoflavones. PhD. 01 May 2009 for Illinois Prisoners Foundation Dangers of Dietary Isoflavones At Levels Monday. 26 Response to Dr. 13 Plant-Based Diets February 2012 PhD. Not Milk and Uncheese: The Udder Monday. 14 23 Daniel. Thursday. 15 February Kaayla Daniel. 2008 PhD. Price Colony Collapse Disorder: Soy Tie to Bee 6 Die-Off? Committee on Toxicity in Foods and the 7 Environment . CCN Sunday. 2001 PhD Sunday. 13 March 19 Not So Soy Healthy For The Heart Daniel. 10 October Kaayla Daniel. 23 March Valerie James 2003 Tuesday. 18 Kaayla Daniel. 09 March Weston A. PhD. 27 February 21 One Woman's Story Tera 2009 Phytoestrogens in Soy Depress Immune Friday.2004 and Anita Knight Friday. Enig. 02 March 10 Sally Fallon Above Those Found In Traditional Diets 2009 Kaayla T. 16 Mr. 2006 CCN Effects of Antenatal Exposure to Wednesday. PhD. Recovery from Soy Part I: A Strategy for Thursday. 24 August 11 Daniel Back from the Lion's Den Daniel. 17 February Weston A. 27 February 24 Reply to Bill Sardi Mary G. 01 January Weston A. 29 Kaayla Daniel. 09 February 25 Reply to Robert Cohen. Mark Hyman September 2010 PhD. Price 17 Myths & Truths About Soy 2000 Foundation Kaayla T. Dealing with Soy Allergies February 2008 CCN Sally Fallon and Tuesday. 15 Infant Formulas 2013 PhD Monday. 27 February David Goodman. Alternatives 2004 CCN Kaayla T. 2009 CCN Monday. Price 8 Complaints About Soy 2004 Foundation Cruel and Unusual Punishment: Soy Diet Weston A Price 9 Friday. Tofu! December 2006 PhD Saturday. PhD. CCN Friday. CCN Friday. CCN 27 Soy Alert! Brochure Monday. 14 Manganese Madness 2009 PhD More Government Promotion of Soy-Based Tuesday. 04 October 18 Daniel. 02 Kaayla Daniel. the Not Milk Man Andreas Schuld 2003 Wednesday. 12 February Sylvia Onusic. 20 Not Taking the EWG Pledge 2011 PhD. 16 12 Phytoestrogens on Human Male Bernard Poggi November 2005 Reproductive and Urogenital Development Heart of the Matter : Sulfur Deficits in Thursday. Friday. 05 December 22 Sally Fallon Function 2003 Kaayla T. CCN Wednesday. 38 Soy and Sanitation 2011 PhD. 17 February 47 Suha Khoury Recommendations 2004 Friday. 21 January Kaayla Daniel. PhD. 48 Soy Isoflavones: Panacea or Poison? 2009 PhD. 24 May 35 Soy Alert! Update. 15 June 28 Soy Alert! Campaign Letter 2002 2002 Saturday. 25 49 Soy Lecithin: From Sludge to Profit Daniel. December 2003 CCN Soy Formula Panel Caves to Industry Wednesday. 18 37 Daniel. Fall 2003 December 2003 Wednesday. 01 May 2009 Kaayla T. Price Foundation Weston A. 13 32 Soy Alert! Update. Soy and Osteoporosis: Not a Leg to Stand Monday. 28 April 40 Soy and the Brain John MacArthur 2004 Monday. 45 Soy Industry on the Attack Sunday. Price Foundation Weston A. Spring 2004 2007 Saturday. Price Foundation Weston A. 16 July 2006 Daniel. 06 42 Soy Carbohydrates: The Flatulence Factor Daniel. 06 29 Soy Alert! Update. 04 February 31 Soy Alert! Update. Winter 2004 2004 Soy and Corn Blends Stop Hunger but not Thursday. 24 April Kaayla Daniel. PhD. Spring 2003 2003 Sunday. CCN Soy and Seizures: Bad News for the Soy Wednesday. 27 February Mike Fitzpatrick. Summer 2003 December 2003 Sunday. MNZIC Kaayla T. 14 March 34 Soy Alert! Update. Saturday. PhD. Price Foundation Weston A. Winter 2003 2009 Monday. Price Foundation Weston A. 26 March 36 Malnutrition 2009 Foundation Weston A. Price Foundation Weston A. PhD. 44 Soy in the News 2009 PhD. 02 July 30 Soy Alert! Update. 02 Maria Van 41 Soy Bioterrorism November 2009 Heemstra Kaayla T.2009 Saturday. On December 2006 CCN Friday. Price Foundation Weston A. PhD. Summer 2004 2009 Saturday. 19 October 46 Sally Fallon Babies 2002 Soy Infant Formula: Concerns and Tuesday. February 2004 CCN 50 Soy Recovery: The Toxic Metal Friday. Price Foundation Kaayla Daniel. CCN Kaayla T. CCN Soy Infant Formula: Birth Control Pills for Saturday. 22 March Kaayla Daniel. 30 Sally Fallon 43 Pressure December 2009 Morell Sunday. Wednesday. CCN Kaayla T. . 39 Industry 2013 PhD. 15 March 33 Soy Alert! Update. 64 The Soy Controversy 2004 PhD The Soy-ling of America: Second-Hand Kaayla Daniel. PhD Wednesday. 08 60 Teens Before Their Time Mary G.Daniel. Price 59 Isoflavones. Enig. 15 March 67 Third International Soy Symposium Sally Fallon 2004 Sally Fallon and Tragedy and Hype: Third International Soy Sunday. 61 The Little Known Soy-Gluten Connection 2010 PhD. 26 August Weston A. PhD and Galen D. 01 January 66 The Tragedy of Soy Infant Formula Sally Fallon 2000 Monday. 28 June Kaayla Daniel. 11 Kaayla Daniel. 26 March 68 Mary G. Trumped Up 69 Friday. Enig. 56 Soyful Tales March 2010 PhD. "Health" Food 2004 PhD Friday. 53 Soy: Singing the Low-Carb Blues 2007 PhD Sally Fallon and Soy: The Dark Side of America's Favorite Tuesday. 65 Friday. CCN Monday. 27 62 The Ploy of Soy Mary G. 1939-2008 2003 Foundation Studies Showing Adverse Effects of Tuesday. 31 Kaayla Daniel. 06 April Kaayla Daniel. CCN Sunday. 20 July 2012 Soy from Animal Feeds PhD. Enig. Trumped Up Success. PhD. Price 58 Dietary Soy. CCN Saturday. Symposium 2000 PhD Kaayla T. 15 February 70 Twelfth International Soy Symposium Bill Sanda 2005 Wednesday. Benefits CCN Tuesday. 26 June 2009 Daniel. 17 February 54 Mary G. CCN SOY-LING Bacon: Sickening Science Tuesday. September 1995 PhD Tuesday. 04 March Kaayla Daniel. 27 February Ilse Oeschlager55 Soy: The Quiet Conquest 2009 Demarest Wednesday. Enig. Enig. 1950-2010 2003 Foundation Sally Fallon and Sunday. 09 August 63 The Promotion of Soy Sally Fallon 2005 Wednesday. 30 March 57 Striking at the Soy Heart Health Claim Kaayla Daniel 2009 Studies Showing Adverse Effects of Tuesday. Knight. 10 71 Why Babies Should Not be Fed Soy Gail Elbek February 2010 Component . 26 August Weston A. September 2002 PhD Monday. 26 May Mary G. 52 Experiment December 2012 PhD. 51 Soy to the World 2011 PhD. CCN Sally Fallon and Wednesday. .westonaprice. 27 March 2012 Sunday. 04 March 2007 Kaayla Daniel. PhD Kaayla T. PhD.72 Wise Thyroid WISHH-Ful Thinking: New Markets for Soy Products http://www. CCN & Sylvia Onusic. Daniel.org/soy-alert 73 Tuesday. ” “As little as 5-10 mg of phytate phosphorus added to a wheat roll containing 3 mg of iron inhibited iron absorption by 50 percent. Ascorbic acid as well as meat strongly counteracted this inhibition. Hallberg. University of Göteborg.” Summary statement: “The marked inhibition of Fe absorption by phytates and the significant counteracting effect of ascorbic acid have wide nutritional implications. Sweden Wheat Fiber. Sweden Iron Absorption: No Intestinal Adaptation to a High-Phytate Diet “The present study examined the possibility that a high bran and phytate intake over a long period would induce changes in the intestines or its microflora leading to a reduction of the inhibitory effect of dietary phytates on iron absorption.” JAN 1989 – University of Göteborg. 2 mg inhibited absorption by 18%. Phytate. This finding has wide nutritional implications.” MAR 1989 – University of Göteborg. 25 mg by 64%.” “Enzymatic dephytinization of bran almost fully removed its inhibiting effect. and Iron Absorption in Humans .Dietary Phytic Acid (Phytate) Compromising Mineral Bioavailability 1987 – Dr.” SEP 1992 – American Journal of Clinical Nutrition Soy Protein. Sweden Iron Absorption in Man: Ascorbic Acid and Dose-dependent Inhibition by Phytate “The inhibition of Fe absorption was strongly related to the amount of phytate added. and 250 mg by 82%.” Summary statement: “No intestinal adaptation to a high phytate intake could be observed. Phytates and Iron Absorption “The marked inhibitory effect of bran on iron absorption can almost completely be explained by its content of phytate. L. However. but the bioavailability is poor due to the presence of phytate. and iron deficiency anemia is common. Switzerland & Kansas University Medical Center.” “Furthermore. the intake of absorbable iron by infants is often low.” Summary statement: “Fe and Zn absorption have been shown to be low from legume-based diets. MO Degradation of Phytic Acid in Cereal Porridges Improves Iron Absorption by Human Subjects “Iron nutrition is particularly important during the weaning period. iron absorption from the soy-protein meal was still only half that of the egg white control.” “[T]he findings of the current studies confirm the very low iron absorption from cereal porridges and indicate that phytate degradation would be a useful means for improving iron absorption from cereal-based foods…” Summary statement: “In conclusion. which is a main inhibitor of Fe and Zn absorption. in a balanced diet containing animal protein. phytic acid degradation greatly improves iron absorption from . has an inhibiting effect on Fe absorption. Kansas City. when the infant is growing rapidly and has a high demand for iron. In developing countries. but that other factors also contribute to the poor bioavailability of iron from these [soy] products. Sweden Bioavailability of Minerals in Legumes “The mineral content of legumes is generally high. the magnitude of iron absorption from cerealbased porridges depends on the contents of the different components that enhance or inhibit iron uptake. with possible long-term negative effects on school performance. whereas ascorbic acid enhances iron absorption. Göteborg. and milk are the major inhibitors. a high intake of legumes is not considered a risk in terms of mineral supply.The effect of reducing the phytate in soy-protein isolates on non-heme iron absorption was examined in 32 human subjects.” MAY 2003 – Nestle Research Center. Lausanne. It has also been demonstrated that nutritional Fe deficiency reaches its greatest prevalence in populations subsisting on cereal and legume-based diets. In the absence of milk and polyphenols. polyphenolic compounds. soy protein per se. Phytic acid. It is concluded that phytic acid is a major inhibitory factor of iron absorption in soyprotein isolates. A major consequence is retarded psychomotor and mental development.” DEC 2002 – Chalmers University of Technology. Summary statement: “…even after removal of virtually all the phytic acid. ” “Decreasing phytic acid by 90% would be expected to increase absorption about twofold and complete degradation perhaps fivefold or more. The long-term nutritional benefits of dephytinization of complementary foods should be evaluated in young children. Beijing. Both contain high levels of phytic acid.” FEB 2004 – Swiss Federal Institute of Technology Zurich. Switzerland Dephytinization of a Complementary Food Based on Wheat and Soy Increases Zinc. but not copper in adults. Ruschlikon. the bioavailability of iron and zinc from complementary food is a major concern. but not Copper. even in iron-deficient subjects. Complete enzymatic degradation of phytic acid is recommended. There are far fewer studies in infants.” “Because iron and zinc deficiencies are widespread in infants and young children in developing countries.” “Iron absorption may be as low as 2-3% from porridge based on whole-grain cereals and legumes. Switzerland Influence of Vegetable Protein Sources on Trace Element and Mineral Bioavailability “Vegetable protein sources are often mixed with cereals for complimentary feeding. Apparent Absorption in Adults “These results clearly demonstrate the beneficial effect of dephytinization of a complementary food on fractional absorption of zinc.” SEP 2003 – Institute of Food Science. dephytinization should be considered as a major strategy to improve iron nutrition during the weaning period.” Summary statement: “More modest reductions in phytic acid content may not usefully improve iron absorption. which can inhibit trace element and mineral absorption (in adults). China .cereal-based foods and. and the longterm nutritional benefits of dephytinization of foods consumed during early life should be evaluated in infants and young children.” MAR 2007 – National Institute for Nutrition and Food Safety.” Summary statement: “The usefulness of the newly developed technique to dephytinize cereal-based complementary foods by using phytase naturally occurring in whole-grain cereals should be explored in large-scale production. in developing countries. S. [higher than in U.noharmfoundation. Phytate may impair the bioavailability of iron.org/?page_id=375 .” http://www.] Summary statement: “The dietary phytate intake of people in China was higher than those in Western developed countries and lower than those in developing countries.Phytate Intake and Molar Ratios of Phytate to Zinc. Iron and Calcium in the Diets of People in China Study estimates the median daily intake of phytate in China at 1186 mg. calcium and zinc in the diets of people in China. vegetables.What Are Phytochemicals? Phytochemicals … polyphenols … antioxidants … what do all of these terms mean? The term phytochemicals is a broad name for a wide variety of compounds produced by plants. Top 6 Phytochemicals You May Know About Phytochemical Beta-Carotene Proposed Benefits Immune System Vision Skin Health Bone Health Food Sources Pumpkin Sweet Potato Carrots Winter Squash Cantaloupe Fun Facts Think orange and dark. the body. allyl sulfides. flavonoids. although only a small fraction of phytochemicals have been studied closely. flavones. leafy green veggies . The Health Benefits of Phytochemicals New experimental studies are emerging that demonstrate multiple effects of fruits and vegetables (and their phytochemicals). carotenoids. suggesting that they may have an even greater role to play in human health than the already positive results seen to date. beans. beans. polyphenols How Do You Get Phytochemicals? Phytochemicals are found in plant foods (fruits. isoflavones. By maintaining a balanced eating pattern that includes different forms and colors of fruits and vegetables. grains. including phytochemicals! So. Each phytochemical comes from a variety of different plant sources and has different proposed effects on. Some researchers estimate there are up to 4. isothiocyanates. enjoy your fruits and veggies during every eating occasion … just fill half your plate with them and leave the rest for grains and protein. catechins. anthocyanidins. They’re found in fruits. grains). Common Names for Phytochemicals: antioxidants.000 phytochemicals! Scientists have identified thousands of them. you’ll provide your body with a wide variety of all beneficial compounds. phytonutrients. vegetables. and benefits for. and other plants. are likely to be helpful and are unlikely to cause any major problems.Lycopene Cancer (Prostate) Heart Health Lutein Eye Health Cancer Heart Health Resveratrol Anthocyanidins Heart Health Cancer Lung Health Inflammation Blood Vessel Health Apricots Spinach Collard Greens Kale Broccoli Tomatoes Pink Grapefruit Red Peppers Watermelon Tomato Products Collard Greens Kale Spinach Broccoli Brussels Sprouts Lettuces Artichokes Red Wine Peanuts Grapes Blueberries Blackberries Plums Cranberries Raspberries Red Onions Red Potatoes Red Radishes Strawberries Soybeans The heating process makes lycopene easier for the body to absorb This phytochemical is found in the macula of the eye 1 cup of red grapes can have up to 1. Some people assume that because phytochemical supplements come from “natural” sources. in the amounts consumed in a healthy diet. they must be safe and free from side effects.25 mg of resveratrol¹ Think red and purple berries Isoflavones Menopause Cancer (Breast) Bone Health Joint Inflammation Lower Cholesterol ½ cup of boiled soybeans offers 47 mg of isoflavones² See More Phytochemicals & Scientific Detail Caution about Supplements: Phytochemicals. but this is not always true. Check with your doctor and pharmacists before consuming any phytochemical. . “Macronutrient Information Center. 2012 from http://lpi.¹ Linus Pauling Institute. It is not to be confused with two other plants sometimes referred to as miracle fruit which also affect perception of taste. Accessed March 19.edu/infocenter/phytochemicals/resveratrol/ ² 2Linus Pauling Institute. 2012 from http://lpi. Accessed March 19. Synsepalum dulcificum .” Oregon State University.oregonstate.fruitsandveggiesmorematters. search "Miracle fruit" redirects here.oregonstate. Gymnema sylvestre and Thaumatococcus daniellii.edu/infocenter/phytochemicals/soyiso/ http://www. “Macronutrient Information Center. the free encyclopedia Jump to: navigation.org/what-are-phytochemicals Synsepalum dulcificum From Wikipedia.” Oregon State University. Scientific classification Kingdom: Plantae (unranked): Angiosperms (unranked): Eudicots (unranked): Asterids Order: Ericales Family: Sapotaceae Genus: Synsepalum Species: S. dulcificum Binomial name Synsepalum dulcificum (Schumach. & Thonn.) Daniell Synonyms Bakeriella dulcifica (Schumach. & Thonn.) Dubard Bumelia dulcifica Schumach. & Thonn. Pouteria dulcifica (Schumach. & Thonn.) Baehni Richardella dulcifica (Schumach. & Thonn.) Baehni Sideroxylon dulcificum (Schumach. & Thonn.) A.DC.[1] Synsepalum dulcificum, also known as the miracle fruit, is a plant with a berry that, when eaten, causes sour foods (such as lemons and limes) subsequently consumed to taste sweet. This effect is due to miraculin, which is used commercially as a sugar substitute. Common names for this species and its berry include miracle fruit,[2] miracle berry, miraculous berry,[2] sweet berry,[3][4][5] and in West Africa, where the species originates, agbayun,[6] taami, asaa, and ledidi. The berry itself has a low sugar content[7] and a mildly sweet tang. It contains a glycoprotein molecule, with some trailing carbohydrate chains, called miraculin.[8][9] When the fleshy part of the fruit is eaten, this molecule binds to the tongue's taste buds, causing sour foods to taste sweet. At neutral pH, miraculin binds and blocks the receptors, but at low pH (resulting from ingestion of sour foods) miraculin binds protons and becomes able to activate the sweet receptors, resulting in the perception of sweet taste.[10] This effect lasts until the protein is washed away by saliva (up to about 60 minutes).[11] The names miracle fruit and miracle berry are shared by Gymnema sylvestre and Thaumatococcus daniellii,[2] which are two other species of plant used to alter the perceived sweetness of foods. Contents • • • • • • 1 History 2 Characteristics 3 Cultivation 4 Uses 5 References 6 External links History The berry has been used in West Africa since at least the 18th century, when European explorer Chevalier des Marchais,[12] who searched for many different fruits during a 1725 excursion to its native West Africa, provided an account of its use there. Marchais noticed that local people picked the berry from shrubs and chewed it before meals. The examples and perspective in this section deal primarily with the United States and do not represent a worldwide view of the subject. Please improve this article and discuss the issue on the talk page. (August 2012) An attempt was made in the 1970s to commercialize the ability of the fruit to turn unsweet foods into sweet foods without a caloric penalty, but ended in failure when the U.S. Food and Drug Administration (FDA) classified the berry as a food additive.[7] There were controversial circumstances with accusations that the project was sabotaged and the research burgled by the sugar industry to prevent loss of business caused by a drop in the need for sugar.[13] The FDA has always denied that pressure was put on it by the sugar industry, but refused to release any files on the subject.[14] Similar arguments are noted for the FDA's regulation on stevia now labeled as a "dietary supplement" instead of a "sweetener". For a time in the 1970s, US dieters could purchase a pill form of miraculin.[15] The idea of the "miraculin party"[15] was conceived then. Recently, this phenomenon has enjoyed some revival in food-tasting events, referred to as "flavor-tripping parties" by some.[16] The tasters consume sour and bitter foods, such as lemons, radishes, pickles, hot sauce, and beer, to experience the taste changes. Characteristics The plant is a shrub that grows up to 20 feet (6.1 m) high in its native habitat, but does not usually grow higher than ten feet in cultivation[citation needed]. Its leaves are 5–10 cm long, 2-3.7 cm wide and glabrous below. They are clustered at the ends of the branchlets. The flowers are brown. It carries red, 2 cm long fruits. Each fruit contains one seed.[4] Cultivation Small specimen in a botanic garden The plant grows best in soils with a pH as low as 4.5 to 5.8, in an environment free from frost and in partial shade with high humidity. It is tolerable to drought, full sunshine and slopes.[4] The seeds need 14 to 21 days to germinate. A spacing of 4 m between plants is suggested.[4] The plants first bear fruit after growing for approximately 3–4 years,[4] and produce two crops per year, after the end of the rainy season. This evergreen plant produces small, red berries, while white flowers are produced for many months of the year. The seeds are about the size of coffee beans. Without the use of plant hormones, the seeds have a 24% sprouting success rate.[citation needed] In Africa, leaves are attacked by lepidopterous larvae, and fruits are infested with larvae of fruit-flies. The fungus Rigidoporus microporus has been found on this plant.[4] Today, it is being cultivated in Ghana, Puerto Rico, Taiwan, and South Florida.[4] Miraculin is now being produced by transgenic tomato plants.[17][18] Uses In tropical West Africa, where this species originates, the fruit pulp is used to sweeten palm wine.[19] Historically, it was also used to improve the flavor of maize bread gone sour.[6] Attempts have been made to create a commercial sweetener from the fruit, with an idea of developing this for patients with diabetes.[12] Fruit cultivators also report a small demand from cancer patients, because the fruit allegedly counteracts a metallic taste in the mouth that may be one of the many side effects of chemotherapy.[12] This claim has not been researched scientifically,[12] though in late 2008, an oncologist at Mount Sinai Medical Center in Miami, Florida, began a study, and by March 2009, had filed an investigational new drug application with the U.S. Food and Drug Administration.[11] In Japan, miracle fruit is popular among patients with diabetes and dieters.[8][9] a rogue glycoprotein that tricks the tongue's taste-bud receptors into believing a sour food is actually sweet. "Sweet and sour tale of the miracle berry". Tom (2008-04-28). ^ Peter Hanelt. BBC." 13. Proceedings of the National Academy of Sciences. Springer. 8.[citation needed] References 1." 9. 661. Conservatoire et Jardin Botaniques de la Ville Genève . "Miracle fruit turns sour things sweet". ^ a b Rowe. . Duke. p. Joanna (2007-03-30). p.[specify] They initially focused products for diabetics. tried this route back in the 1970s. 14. CRC Press. ^ Koizumi. ^ "Synsepalum dulcificum (Schumach. the pulp must be preserved without heating for commercial use. Justin (2005-11-25). CRC handbook of alternative cash crops. "Miracle berry lets Japanese dieters get sweet from sour". (June 23. 1919. London: The Guardian. ^ John C. "Two American entrepreneurs. 11. pp. Retrieved 2008-08-11. "Free the Miracle Fruit!". DuCellier. John Harry. Wall Street Journal. A Profile of economic plants. Reason Magazine. p. and has a shelf life of 10 to 18 months. 2009). "Ancient Berry. 4. ^ a b Park. [citation needed] Freeze-dried pulp is available in granules or in tablets. 433–434. ISBN 0-8493-2119-0. Retrieved 2008-07-22. ^ a b c d Slater. 12. ed. Rachel B. Robert Harvey and Don Emery. 10. United States Department of Agriculture. 58: Seeds and plants imported. PingSun Leung. ISBN 0-84933620-1. Retrieved 2008-07-22. Retrieved 2009-08-20.The shelf life of the fresh fruit is only 2–3 days. 412. but some of their financial backers. ed. ^ "The miracle berry". 42. had a loftier goal. World Economic Plants: A Standard Reference. Madison (March 25. who included Reynolds Metals Company and Barclays Bank PLC. "To Make Lemons Into Lemonade. p. ^ a b Balko. Retrieved 2011-10-31. "Human Sweet Taste Receptor Mediates Acidinduced Sweetness of Miraculin". 5. ed. ISBN 0-88738-167-7. ^ a b c d e f g James A. African Flowering Plants Database.com. Retrieved 17 August 2012. "Super Lettuce Turns Sour Sweet". CRC Press. CNN." 15. Blanca (1999). 2009). León. Roecklein. Try 'Miracle Fruit'". Aaron (2006-12-07). Retrieved 2008-05-28. "I honestly believe that we were done in by some industrial interest that did not want to see us survive because we were a threat. 1660. 2008-04-28. Retrieved 2009-03-25.[citation needed] Because miraculin is denatured by heating.South African Biodiversity Institute. Radley (2007-02-08). People in parts of west Africa have been using the berries to sweeten sour food and drink for centuries. (1993). "The berries contain miraculin. Modern Miracle: The Sweet Benefits of Miracle Fruit". 6. ^ a b McCurry. Mansfeld's encyclopedia of agricultural and horticultural crops 2. 7. Judith L. ^ a b Levin.) Daniell". ^ Mangold. thefoodpaper. Transaction Publishers. & Thonn. ^ a b c Wiersema. Wired Magazine. (1987). but it is only recently that the global food industry has cottoned on. Ayako. (2001). Retrieved 2008-05-28. ISBN 3-540-41017-1. ^ a b Plant inventory. The Week. Somebody influenced somebody in the FDA to cause the regulatory action that was taken against us. 2. 3. Retrieved 2008-05-28. but the venture failed. Archived from the original on 2007-12-03. 266. The berry has a mildly sweet flavor. ISBN 0-521-26815-X. et al.. however. Yano M. Kakuta H.. ^ Hirai T. 2006 Dec.. This effect usually lasts between 30 minutes and 2 hours." Plant Biotechnology Journal 2007 5:6 (768-777) 19. Kataoka H. 2008. temporarily. is a plant native to West Africa. July 9. "Production of recombinant miraculin using transgenic tomatoes in a closed cultivation system" Journal of Agricultural and Food Chemistry 2010 58:10 (6096-6101) 18. Video.108(40):16819-24. the fruit is treasured not for its own taste. ^ Oliver-Bever. Medicinal plants in tropical West Africa. The plant was first documented in 1725.. Patrick. "A Tiny Fruit That Tricks the Tongue"." Koizumi A. in transgenic tomato plants. Retrieved 2009-03-25."Genetically stable expression of functional miraculin. 2011 Oct 4. Neuroimage. Miracle Fruit contains a glycoprotein called miraculin. Retrieved 2008-05-28.33(4):1145-51. Proc Natl Acad Sci USA. ^ Sun H. "Human Sweet Taste Receptor Mediates Acid-Induced Sweetness of Miraculin. The New York Time." Yamamoto C et al. Epub 2011 Sep 26. Miraculin acts as a sweetness inducer when it comes in contact with acids. from the California Rare Fruit Growers "The Fruit Hunters: Author Adam Leith Gollner on the Politics of Fruit and the Secret History of the "Miracle Berry"".16. Fukuda N. when explorers in West Africa observed the local tribes picking the berries and chewing them before meals.” The New York Times. May 27. 17.. 2008. Epub 2006 Oct 3. ^ Farrell. a new type of alternative sweetener. Fukukawa G.. but for the fruit’s unique effect on the taste buds. Ezura H. External links Wikimedia Commons has media related to: Synsepalum dulcificum • • • • • "Miracle fruit facts". Kassie Bracken (2008-05-28). Categories: • Synsepalum • Flora of Africa • Sweeteners What is Miracle Fruit? Miracle Fruit (Synsepalum dulcificum). causing bitter and sour foods to taste sweet. which binds to the tongue’s taste buds when the fruit is consumed. "Cortical Representation of Taste-Modifying Action of Miracle Fruit in Humans. Cambridge University Press. Ezura H. Bep (1986). Democracy Now!..-J. sometimes known as the Miracle Berry. p. . “Riding a Flavor Trip: Tasting a Berry That Rewires Taste Buds. " Partygoers consume sour and bitter foods -. to ensure the highest germination rate possible.to experience the dramatic change in taste. All of the seeds are de-pulped prior to shipment. or as a potted house plant with access to strong sunlight. Experiencing Miracle Fruit • • • Berries : Put one berry in your mouth and gently scrape the fleshy part off the seed.miraclefruitusa. . Berries are produced throughout the year and hundreds can be harvested from a single shrub. Freeze-Dried Granules : Place approximately 1 gram of the granules in your mouth and let them slowly dissolve on and around your tongue. sometimes referred to as "Miracle Fruit Parties.0%) Status: In Stock Miracle Fruit Seeds A Miracle Fruit plant is a slow growing shrub.com/ Miracle Fruit Seeds (20 seeds) Reg Price: $49. the tasting can begin! http://www. The seeds you order will be picked from the plant the same day.00 (20. the fruit has become popular in food tasting events. Once you have consumed your Miracle Fruit. and you will receive germination and care instructions with every order. Tablets : Place one tablet in your mouth and gently swirl it around with your tongue until dissolved. Swirl this around your mouth for 2 minutes before swallowing. freeze-dried fruit granules. and miracle fruit tablets.99 Savings: $10. The plant requires acidic soil and is intolerant to alkaline conditions. and beer -.such as lemons. native to tropical Africa. Wait at least one minute before swallowing. The Miracle Fruit seeds are about the size of small coffee beans. that reaches approximately 5ft in height after 3-4 years.Recently.99 You Pay: $39. The Miracle Fruit plant does best outdoors in warm climates. radishes. Miracle Fruit is available in three forms: The actual berries (which are usually frozen due to their high perishability). Miracle Fruit Seeds Germinating Seed visible inside a cut-open Miracle Fruit berry . Reg Price: $24. Approximately 1 serving per gram.99 You Pay: $19. Reg Price: $34.99 You Pay: $29.A mature Miracle Fruit shrub Freeze-Dried Miracle Fruit Granules (5 servings) Freeze-dried Miracle Fruit granules keep for up to 4 months refrigerated.99 Status: Out of Stock Sign up for Restock Alert! Freeze-Dried Miracle Fruit Granules (10 servings) Freeze-dried Miracle Fruit granules keep for up to 4 months refrigerated.99 Status: Out of Stock Sign up for Restock Alert! . Approximately 1 serving per gram. which is also sometimes called the “miracle berry. one hypothesis is that miraculin works by distorting the sweetness receptor so that it reacts to acidic foods. instead of sugar and other sweet substances. http://www. This effect lasts between 15 minutes and one hour.1 meters) in its native habitat and produces two crops a year after the end of the rainy season.org/ . the miraculin binds to the tongue’s taste buds to produce the taste-modifying effect. Marchais noticed that local tribes chewed the berry before meals.” is a fruit that causes acidic foods (such as lemons and limes) to taste sweet.Miracle Fruit – An Introduction Miracle fruit (Synsepalum dulcificum).” When one eats the fleshy part of the fruit. The plant grows in bushes up to 20 feet (6. Although the exact cause of miracle fruit’s taste-modifying effect is not well understood. The berry was first documented by explorer Chevalier des Marchais in a 1725 trip to West Africa.miraclefruit. Miracle fruit contains an active glycoprotein molecule called “miraculin. While most plant defenses are directed against insects.2011.via xZerglingx -vegan-central Threaded Mode | Linear Mode Toxins in Raw Food . or reduce plant digestibility. that influence the behavior. and phenolics. diarrhea.via xZerglingx -vegan-central xZerglingx. the most significant herbivores. Over 3000 known alkaloids exist._herbivory Antiherbivory compounds and can be classified into three sub-groups: nitrogen compounds (including alkaloids. morphine. cyanogenic glycosides and glucosinolates).. examples include nicotine. . terpenoids. strychnine.Frugivore . or survival of herbivores. such as birds and mammals. Alkaloids have pharmacological effects on humans and other animals.09. 16:48 Post: #1 @ Admin Posts: 142 Joined: May 2007 Toxins in Raw Food . These chemical defenses can act as repellents or toxins to herbivores. salivation. Alkaloids are derived from various amino acids.via xZerglingx -vegan-central 09. and quinine.55627 Wrote:Ist jetzt zwar weniger auf Blätter bezogen. / ENGLISH . growth.1 Introduction 1.1 Plant defense against herbivores Plants use several strategies to defend against damage caused by herbivores. caffeine. aber trotzdem sehr informativ: "Toxins in Raw Food 1. Many plants produce allelochemicals. ergolines. other defenses have evolved that are aimed at vertebrate herbivores. Cyanogenic glycosides are stored in inactive forms in plant vacuoles.org/wiki/Plant_defen. The products can cause gastroenteritis. colchicine. and irritation of the mouth.Frutivera .1 .Fruitarian Archive / Toxins in Raw Food .wikipedia..Fruchtesser Fruganismus.Ethical Fruitarian Archives / Fruitarianism fruit eater Fructarier .Frutivero . Address: http://en. They become toxic when herbivores eat the plant and break cell membranes allowing the glycosides to come into contact with enzymes in the cytoplasm releasing hydrogen cyanide which blocks cellular respiration.Frugivor.. Tsahar E. or to prevent digestion of the seeds in the gut of the animal.aloids. menthol.000 known types of terpenoids. amino acids and even peptides are used as defence. 5th ed. Phenolics. Monoterpenoids are volatile essential oils such as citronella. sometimes called phenols. green fruits blend in with the plant leaves) Unpalatable textures (e. Physical deterrents: Cryptic coloration (e. and by interfering with protein absorption and digestive enzymes. which are completely indigestible to animals. sometimes referred to as isoprenoids. and can be quite toxic. prevent animals from swallowing) Repellent substances. Evolutionary ecology of secondary compounds in ripe fruit Address: Smith. Chemical deterrents in plants are called secondary metabolites. New York: Harper Collins. Plants have evolved to encourage mutualist frugivores to consume their fruit for seed dispersal but also evolved mechanisms to decrease consumption of fruits when unripe and from non-seed dispersing predators. camphor. are organic chemicals similar to terpenes. Plants have chemical and physical adaptations. Diterpenoids are widely distributed in latex and resins. hard outer coats. while others disrupt endocrine activity. 1. Plant steroids and sterols are also produced from terpenoid precursors. Complex phenolics called polyphenols are capable of producing many different types of effects on humans. yellow.. Address: Levey DJ.2 Plant regulation of fruit consumption Plants invest energy into the production of fruits. including antioxidant properties. 1996. R. glycosides (such as digitalis) and saponins (which lyse red blood cells of herbivores). Some phenols have antiseptic properties. spines. blue.mcdaniel. and white pigments. Haak DC. L. grind down insect mandibles.2 Common toxins .1 . Phenolics range from simple tannins to the more complex flavonoids that give plants much of their red. to prevent too many fruits from being eaten per feeding bout by preventing too many seeds being deposited in one site. In addition to the three larger groups. Toxins might have evolved to prevent consumption by animals that disperse seeds into unsuitable habitats. limonene. and pinene. Secondary metabolites are compounds produced by the plant that are not essential for the primary processes such as growth and reproduction. Address: http://www2. Silica and lignins. Condensed tannins inhibit herbivore digestion by binding to consumed plant proteins and making them more difficult for animals to digest. thorns.g.g. Ecology and Field Biology. Tewksbury JJ.g.edu/Biology/botf99/. There are over 10.The terpenoids.. 2007.htm 1. fatty acid derivates. thick skins made of anti-nutritive substances) Resins and saps (e. including vitamin D. Izhaki I. 4 .org/doi/abs/10. These foods include: soybeans. Address: http://en.2 Parsnip Address: http://www. pears. pine nuts.. millet. stems.wikipedia. spinach. mustard greens.. peaches.nlm.94eec98a4d 1. peanuts.. strawberries. kohlrabi.ncbi.1 1. bamboo shoots. ..gov/pubmed/81573.t=abstract 1. Certain raw foods have been identified as lightly goitrogenic (cooking inactivates the goitrogens)..nih. cause an enlargement of the thyroid..gov/pubmed/29602.ncbi. cabbage. which can. brussels sprouts.1 Goitrogens Goitrogens are substances that suppress the function of the thyroid gland by interfering with iodine uptake.3 .craigsams.3 .1614/WT-05-186. Address: http://www.org/wiki/Goitrogen 1.bioone. cauliflower.1 Nightshades Address: http://www. canola.2 .5 .com/science?.1 Celery Address: http://www. turnips. sweet potatoes. horseradish.t=abstract Address: http://www.com/pages/tobac. as a result.com/ Address: http://www.5 Roots 1.sciencedirect..2 Tomato The leaves.1 Sweet potato . radishes. broccoli.4 .. collard greens. bok choy. kale.4 Greens 1.nlm. and green unripe fruit of the tomato plant contain small amounts of the poisonous alkaloid tomatine.nih.nightshadefree.3 Fruit 1.1..html 1. e=drm97255 1. it is known to have a number of damaging effects and there is limited evidence of a carcinogenic effect. and they are called shiitake dermatitis in Japan.. Address: http://www. Lyon.1. Address: http://content.htm Address: http://fungi-zette..5 .toptenz. France: International Agency for Research on Cancer..evergreen.htm Address: http://www.com/produktedb/pro.ncbi. Plants "want" that animals swallow the fruit .1 Seeds and sprouts Seeds are generally made to be indigestible.edu/projects/m.. 1.com/pages/tobac. Address: http://www.net/top-10-toxic-food. were found to produce similar levels of formaldehyde.2 Potato Potato also contains proteinase inhibitors which act as an effective defense against insects and micro-organisms but are no problem to humans because they are destroyed by heat.6 Mushrooms Address: http://academic. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans 88. 2-Butoxyethanol and 1-tert-Butoxypropan-2-ol. In humans.nlm..t=Abstract Address: Formaldehyde..fao.karger.gov/pubmed/15764.com/mush12..nih.php 1.5 .to-eat.craigsams. They don't accumulate in the body..3 Cassava Address: http://www. but they are not destroyed by heat.html Solanine and chaconine in potatoes are not very dangerous unless big quantities are eaten.htm#raw Samples of Shiitake.org/docrep/T0207E/T0207E08.hm/s49. 2006 Flagellate skin lesions occur in some patients after eating the mushroom Lentinus edodes. verified as being produced without any formaldehyde treatments. and time-dependent manner. grains and legumes.and "deposit" the seeds in the midst of some "fertilizer" on a new territory..com/Research/simplified. but phytates require fermentation for further neutralization.2 Cashews Address: http://www.. Sprouts are normally protected from been eaten by toxins in them._n7638045/ 1. Soaking and sprouting reduces phytates. The antinutrients in grains anti-amylases and phytates are affected by heating.htm 1.. which is only partial.4 Grains Loren Cordain. and inhibit cell division.1 Alfalfa Address: http://www.com/are-raw-cashews-.com/p/articles/mi_m0.htm 1.3 Buckwheat sprouts Address: http://findarticles.com/science Wheat Wheat germ agglutinin (WGA) perturbes the integrity of the gastrointestinal epithelium and increased the permeability of the tissue in a dose. Address: http://www. The seed have more chances then to sprout into a new plant.. an anthropologist at Colorado State University: Lectins are toxic protein compounds found in heavy amounts in many seeds.sonous. 1.shtml Address: http://sproutnet.1 .vanine. . WGA did not induce cell death but increased the permeability of individual cells to 7AAD (a fluorescent chemical compound) which is normally not uptaken by viable cells. Large amounts of lectins can damage the heart.nz/alfalfa.1 .1 . kidneys and liver..co.wisegeek.saferfoods. destroy the lining of the intestines.. lower blood clotting ability. These data allows to define a toxicity threshold for WGA on epithelial cells.sciencedirect.1 . . An appreciable portion of the endocytosed WGA was transported across the gut wall into the systemic circulation. where it was deposited in the walls of the blood and lymphatic vessels. stems.gov/sites/ Address: http://towncenterwellness..nlm. RNA and DNA.2 Plant regulation of fruit consumption Plants invest energy into the production of fruits. ..com/announceme.gov/sites/ WGA induced extensive hyperplastic and hypertrophic growth of the small bowel by increasing its content of proteins.2 Tomato The leaves. McNeil. Address: http://www. Lectin is among the top-10 causes of food poisoning.nlm.Address: http://www.com/articles/78478. Es wird viel zuviel Unsinn über Früchte geredet.medicalnewstoday.com/science?.sciencedirect.nih. cell biologist at the Medical College of Georgia: Cooking destroys most but not all lectin.. die mir den Appetit verdarben.94eec98a4d Also ich mal rohen Mangold ass. and green unripe fruit of the tomato plant contain small amounts of the poisonous alkaloid tomatine. Address: http://www. bekam ich sofort einen schaumigen und pelzigen Mund und mir wurde sogleich klar.ncbi.nih.3 ..tinin-wga/ Dr..php " Quelle LG (= Herzlichen Dank für Deinen Spitzenbeitrag! 1.. Paul L. WGA also induced the hypertrophic growth of the pancreas and caused thymus atrophy. (wie etwa Solanin) Address: http://www.ncbi. dass das im Mangold irgendwelche Giftstoffe sein müssen.. Plants have evolved to encourage mutualist frugivores to consume their fruit for seed dispersal but also evolved mechanisms to decrease consumption of fruits when unripe and from non-seed dispersing predators.1 . hp?tid=325 http://www.Lassen wir mal die Früchte zu Wort kommen J.de/frugiforum/sho.info/showthread..0ab%201800 http://www.fruchtesser.... Oldfield eröffnete um 1900 das erste fructarische Hospital weil Frugivorismus zu gesund für Kranke ist.de/frugiforum/showthread.php?tid=389 . http://www..fruchtesser.vegan-central. who would actually leave prepared food out on the counter for 12-24 hours before cooking it? Well. soaking and sprouting grains is a key component in adopting a Real Food Lifestyle. helps to breakdown the antinutrients and hard-to-digest components of the grain and at the same time. also known as culturing. The result is a highly nutritious and easy-to-digest whole-grain food with wonderful robust flavor. Soaking grains really is very easy! It just takes a little planning ahead. time-consuming and even risky – after all. . helps to release highly beneficial nutrients.How to Soak Grains for Optimal Nutrition March 15. soaking may seem intimidating. 2012 by Kelly · 83 Comments • • • • • At first glance. first allow me to assure you that soaking is quick. it’s significantly beneficial to your health! In fact. Why Soak Your Grains? In a nutshell. the centuries-old process of soaking grains. the truth is … your ancestors did! So before we explore the joys of soaking. easy and best of all. as well as vitamin D from certain animal fats can help to reduce the adverse effects of phytic acid. Sourdough fermentation is by far the preferred method for reducing phytic acid in breads and bread-products. spelt and kamut) and rye flour contain high levels of phytase. and also helps to release beneficial nutrients. vitamin D and calcium. • Souring – another option to reduce/eliminate phytic acid – think sourdough bread. works to break down the phytic acid (phytates). the absorbable calcium from bone broths and raw dairy products. Phytate FUNdamental: Did you know that you can help mitigate phytic acid in your diet with complementary foods rich in vitamin C. or even eliminate phytic acid. as well as making grains.” • Soaking grains/flour in an acid medium at a warm temperature – also activates phytase thereby helping to release important vitamins. In fact. In addition. Why is it so important to remove/reduce phytic acid (phytates)? Phytic acid is an antinutrient found in grains and legumes which binds important minerals preventing your body from fully absorbing them. Unfortunately. when properly activated. adding a small amount of rye flour (or rolled rye flakes) to your oat or corn acid-soak will help to reduce the high levels of phytic acid found in these grains. such as oats and corn.. phosphorous and magnesium • causes body to leech calcium • lowers metabolism • contributes to anemia Phytase to the Rescue! Phytase is a natural enzyme that is present in varying degrees within grains. In general. This helpful enzyme. according to a recent update by the WAPF “sprouting is a pre-fermentation step. as well as makes grains. soaking helps to reduce. Consumption of high levels of phytates: • results in mineral deficiencies. not a complete process for neutralizing phytic acid. However. followed by cooking. seeds and beans more digestible. leading to poor bone health and tooth decay • blocks absorption of zinc. wheat flours (such as whole wheat. making them more bioavailable (more easily digested). Therefore.So let’s get started! Below are some simple tips to help you discover the joys of soaking. there are three basic methods for utilizing phytase to help reduce phytic acid: • Sprouting – activates phytase which helps to release important vitamins. the best means of significantly reducing phytic acid in grains and legumes is a combination of acidic soaking for considerable time. . It’s important to note that not all grains contain enough phytase to eliminate phytic acid even when soaked. Instead. iron. seeds and beans more digestible. Consuming grains regularly that are only sprouted will lead to excess intake of phytic acid. seeds and nuts. However. cooking is not enough to adequately release phytase and reduce phytic acid. However. such as whey. . and kefir water. acid mediums are a vital part of the process. raw apple cider vinegar and coconut milk kefir or water kefir. is discussed in detail below. nuts and beans become the major dietary sources of calories. So. nutrient-dense foods making up the majority of your daily caloric intake. My personal preference is to use lemon juice or apple cider vinegar as they are very easy to keep on hand. soaking is an effective method used to help breakdown the difficult to digest components of grains. which has led many to use whey as their primary acid medium of choice. Simply use this mixture to replace the liquids in the recipe (so. or simply wish to avoid using dairy. They include dairy based acidmediums. for example. buttermilk and yogurt may result in less phytic acid reduction than previously reported. pregnant women or those with certain medical issues. such as children under age six. The Key to Effective Soaking As mentioned above. for those who are dairy sensitive. it’s simply best to keep it within reasonable levels. more nutritionally robust grain-based food. and that this article is not intended to diagnose or treat illness (please see your physician for that). many experts do recommend that for some individuals. and it’s also recommended to limit consumption of phytaterich foods to two or three servings per day. cultured buttermilk and whole milk yogurt. coconut kefir. two cups of milk kefir could be replaced with two cups of water mixed with two teaspoons of lemon juice or apple cider vinegar). mixed with one cup of warm filtered water.A Practical Approach to Phytates It’s important to note that it is not necessary (or practical) to completely eliminate all phytic acid from the diet. Although there is some newer conflicting research suggesting cultured dairy products such as milk kefir. whole milk kefir. these make great options for soaking. or apple cider vinegar. So the key is to follow traditional food preparation methods (such as soaking). Kefir FUNdamental: Did you know you can make your own kefir? Kefir grains can be purchased to make milk-based kefir. How to properly use acid mediums to achieve an easier to digest. research indicates that most problems arise when whole grains. it is best to consume a diet as low in phytic acid as possible. When it comes to soaking. and to seek to maintain a well-balanced diet with an emphasis on low-phytate. there are several non-dairy acid mediums that can also be used in a soak to effectively reduce phytates. The basic rule of thumb is to use approximately one teaspoon of lemon juice. These include: Lemon juice. That’s because the acid medium serves as a catalyst to initiate the culturing/fermenting process that enables phytase be released. However. called phytates. In practical terms. this means properly preparing phytate-rich foods to reduce at least a portion of the phytic acid. Keeping in mind that each person is an individual. There are several acid mediums used in soaking. A great resource for all things cultured is Cultures for Health. or a dairy-free option (such as lemon juice or apple cider vinegar). Please note: A recent study showed that you can greatly reduce the phytic acid (up to 96%)in brown rice by using a method called accelerated fermentation. while releasing the highly beneficial nutrients. perferrably in bone broth and butter. (*I use a tea kettle to warm my water until it’s hot to the touch. For more information. Whole Grains Soaking whole grains (like brown rice for example) is as simple as some *warm filtered water mixed with a small amount of an acid medium. As noted above. and then add a small amount of an acid medium to every one cup of grain. Unfortunately oats are so low in phytase (the enzyme that helps to break down phytates). Soaking Whole Grain Flour Generally. I also highly recommend Sally Fallon’s book “Nourishing Traditions . . the enzyme that helps to break down the phytates. the rice will stay warm since the oven light will produce some heat to create a nice warm soaking environment.) The general rule is to add enough warm water to cover the grain. when it comes to soaking flour. kefir or cultured buttermilk). your soak should contain some form of an acid medium whether you choose to use a dairy option (such as whey. you can choose a dairy-based acid medium (such as whey). such as my “24-hour Power Muffins. For details on soaking brown rice. it’s as simple as a 12-24 hour soak. it’s up to you! If you are new to soaking your whole grain flour. so a simple soak is all that is needed to get the most nutritional bang out of your grains! Remember. start out by following a simple recipe. Oats contain a large amount of hard-to-digest phytates and other anti-nutrients. Then tightly cover and soak overnight or up to 24-hours.Getting Started … 1. but not scalding. Most flour is high in phytase.” Following this easy recipe will enable you to see how simple soaking is. start exploring more recipes by visiting real food based websites. I recommend reading Kitchen Stewardship’s post with details on the process. and experience how delicious and nutritious it is too! Then. Then be sure to drain.” which is the book that has inspired me and so many other real food advocates out there. Note: If you place your soaking rice in the oven with the oven light only on. The result of this process is that it helps to break down the hard to digest components of the grain. or a dairy-free option (such as coconut milk kefir. that soaking them in warm water mixed with an acid medium is not enough to adequately break down the large amount of anti-nutrients that naturally occur. raw apple cider vinegar). 2. • Oats: The one exception to the above soaking rule is oats. rinse and cook the rice. check out my Simple Soaked Brown Rice recipe. Then soak at least 24-hours at room temp. Once soaking time is completed.However. making the oats more digestible and nutritionally sound.” My personal approach is to consume limited amounts of blanched almond flour and coconut flour as grain-free replacements to gluten-based baked goods. Give it a try in this delicious Soaked Oatmeal Breakfast Porridge recipe. Nuts/Seeds According to the WAPF’s extensive white paper “Living With Phytic Acid. • Buckwheat Groats: Buckwheat cereal (also called ground buckwheat groats) is a delicious grainfree (gluten-free) alternative to oatmeal. Beans/Legumes . we use raw apple cider vinegar instead. Again. Additionally. or if you’re GF use ground buckwheat groats – both are high in phytase) – along with a full 24-hour soak time – a fairly decent amount of the antinutrients can be removed. This is accomplished by using the following formula: For every one cup of *oats. An update to the WAPF white paper suggests (although it’s important to note that there are no conclusive research studies specifically sited) that individuals should “use caution when it comes to consuming lots of almonds and other nuts as a replacement for bread products. an eighteen-hour soak is highly recommended.” 4. roasting most likely helps to further remove phytic acid. with the help of some additional phytase added to the soak (in the form of rolled rye flakes . use ground buckwheat groats. *If you’re GF and can tolerate oats. So. drain oats in a fine-mesh strainer and gently rinse. be sure to look for certified GF Rolled Oats . or one to two teaspoons of a dairy-free acid medium (see note below) and one tablespoon of either rolled rye flakes (or rye flour or spelt flour) or if you’re Gf. it is known that soaking nuts/seeds in warm salt water for approximately seven hours and then dehydrating them to make “crispy nuts” helps to make the nuts more digestible and less likely to cause intestinal discomfort.” there is still not enough adequate research on nut/seed preparation to say with any certainty how much phytic acid is reduced by various preparation techniques. be sure to keep the soak time to 7 hours max. or it will become to pasty/mushy. It’s creamy texture is similar to farina. Please note: I have found the taste of soaked oats using a dairy-based acid medium (whey or kefir) to be a bit too sour for our liking. following the principles listed above in the section titled “A Practical Approach to Phytates. In these circumstances. Buckwheat has a relatively high phytase content (the good enzyme that breaks down phytic acid). add enough warm water to cover the oats. so if you opt to soak it. 3. based on research conducted with chickpeas. and then add one tablespoon of whey. However. Kelly Disclosure: Some of the links in this post include affiliate links. vegetables and fruits. There are conflicting opinions about whether an acid medium is necessary. it may be best to heed these instructions in order to keep phytate consumption levels in balance. For more information about soaking grains. with the no acid medium option. changing the soaking water at least once during this time.The traditional method for preparing beans is to soak them in hot water (hot to the touch. raw and fresh like salads. soaking beans and then cooking helps to eliminate approximately 20–50% of the phytic acid depending upon the length of the soak time. WAPF recommends a very lengthy bean-soaking process of up to 36 hours with the soaking water being changed out and the beans being thoroughly rinsed at least every 12 hours. In addition. In general. but if you do.com/2012/03/how-to-soak-grains-for-optimal-nutrition/ Living vs. followed by a thorough rinsing and then long cooking process. nuts and beans. it helps to support this site and ministry. Of course. you are not obligated to use these links to make a purchase. WAPF recommends adding a phytase-rich medium to the bean soak to help further improve phytic acid reduction. but not boiling) for at least 12-24 hours. as I find (as do many others) that the addition of the acid medium reduces the flavor and texture of the bean. For those who are eating beans more than once or twice a week. providing The Nourishing Home a small percentage of the sale at no additional cost to you. I highly recommend reading Sally Fallon’s book Nourishing Traditions . Happy soaking! Joyfully Serving Him. in this case. Cooked Food 2012 Filled under Raw Food Lifestyle No Comments 2 So what exactly is living food? This is food that is alive. . My personal experience has led me to side. http://thenourishinghome. 7.) How cooking impacts nutritional value: 1. hemagglutinins. There are no preservatives or add colors. (For instance. The body can easily and quickly process and absorb living food. not reduced by heat alone. 2. soaking. polyphenols (including tannins and saponins). Polyphenols and phytates are. These foods are much safer and have less man made chemicals in them 8. Because of the firm textures you have to chew them very well so we eat more slowly and feel fuller. Heat will destroy the nutrients in living food. such as protease inhibitors. 6. 3. 2. You will see a huge difference in how you look and feel. If this is you then you need to start eating this way. but are degraded after heating.Here are some positives of eating this way: 1. Are just what nature had intended 9. 4. Provide a lot of fiber. Maybe you have been feeling a little off or you just really need a pick me up and some more energy. It would be less work for your digestive system. But perhaps the major reason for the improved digestibility that can result from cooking is the destruction of antinutrients. Many foods benefit from cooking: 1. Sometimes it takes out so much that you might as well be chewing on cardboard as the cardboard has just about as much nutrients as what you eating. Some native legume proteins resist proteolysis (breakdown of proteins into smaller components). Very appetizing to look at. When you cook vegetables you tend to turn them soft so that it doesn’t require as . however. and dietary fiber. 2. vitamins and trace elements. There is a very high water content so you keep very well hydrated. antioxidants. and fermentation also reduce phytates. Are a pure energy A living food diet along with exercise is also a great way to lose weight. phytates. 5. sprouting. 4. etc. these rats became fat and from the earliest age. Veggies that flop and are overcooked will pass right through your body with a much reduced “cleaning” action. They had to be kept apart to prevent total destruction of the entire group. When you cook food the effectiveness of the fiber is reduced. and had healthy offspring. medicines for their ailments. fighting with one another. fruits. cooked foods. but during their lifetime. contracted most of the diseases of modern American society including colds. heart disease. They grew rapidly. and to .much chewing and that means you eat quicker and are less satisfied. equivalent to 80 years in humans. milk. all rats in this group then received the natural (raw) diet of the first group of rats. If you do cook your veggies. affectionate. steam them lightly so that they will still keep their crunch. soft drinks. Should we consider changing to a raw food diet? A third companion group of rats was fed the same diet as the second group to an age equivalent to about forty years in humans. candies. fever. arthritis. tissues and all body processes appeared to be in perfect condition without any sign of aging or deterioration. During their lifetime. Upon reaching an old age. Interesting three-part experiment comparing the effects of raw foods versus cooked foods in rats. Within one month. stealing one another’s food and attempting to kill each other. They were sick and vicious so that they had to be separated to prevent them from killing each other and stealing one another’s food. cataracts. but of course. Cooked Food A companion group of rats were fed a diet comparable to that of the average American and included white bread. meats. pneumonia. Heat will also destroy the enzymes in living food. At the end of this initial period. glands. 5. these rats were put to death and autopsied. nuts and grains from birth grew into completely healthy specimens and never suffered from any disease. and these are essential for your digestion. 3. their organs. salt. cancer. and many more. mated with enthusiasm. when the choice is given. cakes. it is best to eat raw whatever is palatable in that form. poor vision. but never became fat. snarling beasts. If you don’t get these enzymes then your body has to get it from its own supply and this isn’t good for your body. Raw Food “It has been found that a group of rats who were fed diets of raw vegetables. playful creatures were once again able to live together in a harmonious society and from this point on never suffered any illness. They were always gently affectionate and playful and lived in perfect harmony with each other. They displayed the same general symptoms as the second group. the behavioral pattern had changed completely so that the now docile. vitamins and other supplements. They were never ill. most of them were vicious. At that advanced age. We conclude that cooking does not represent huge nutritional losses. Their offspring were all sick and exhibited the same general characteristics as the parents. Most of this group died prematurely at early ages. cook as little as possible when heating is necessary to improve digestibility or to improve taste.org/raw-vs-cookedfood . http://eatingrawfood. let’s move right past the cute name and get right into it. In the past few posts. keeping all the important nutrients. we’ve talked about your awesome insides and how superimportant our intestines are in terms of digestion and absorption. gut irritation causes inflammation in the micro villi lining of the small intestine. 46 views Rumbly Tumbly: Gut Irrita.... 2011 2:27 pm Published by Marc Leave your thoughts Alright. 27 views Tags bacon calories cancer carbohydrate carbohydrates celiac disease challenge cholesterol diabetes fat loss diet eggs evolution exercise fat protein success weight fitness food free-range glucose gluten gluten free grains grass-fed gym health high fat hormones insulin lifestyle liver meals meat metabolic syndrome metabolism motivation natural nutrition obesity omega-3 paleo primal loss wheat Tummy Thieves: How Lectins and Phytates Are Robbing You of Nutrient Goodies August 17. 40 views Tan Yer Hide! The Benefit. and minerals from properly entering your system and helping to build YOU. Just to keeps things nice and simple.. 49 views PMS and Paleo: How Carbs . As if it wasn’t enough that these so-called “essential” carbohydrates were basically . 69 views Tummy Thieves: How Lectin. and to bring you up to speed.START HERE BLOG RESOURCES INFO Popular Posts • • • • • Put Health First and the ..... vitamins... Over generations. they tend to leave the cell’s glucose-transport system wide open. anti-nutrients such as lectin and phytates are robbing you of the rest of the minerals and nutrients that are already in very short supply. like those from which grains are derived. to help transport this fuel into the cells but never accomplishes its task. certain forms of lectin have a strong resemblance to insulin. lectins and a number of other anti-nutrients eventually compromise the intestinal lining. It’s here that the stage is set for yet another wonderful phenomenon known as leaky gut. it has the tendency to stick to the intestinal epithelial cells. Once it enters into the small intestine. though not in as vast a concentration as those in carbohydrate sources. and progresses to Type 2 Diabetes. Harmless as plants. Unlike animals. they have their own mechanisms by which they need to ensure their survival and reproduction. causing the body’s cells to become over-saturated with glucose (sugar). Hold yer horses.blocking the gates in your gut. Because lectins have a strong binding ability. and can lock into cellular insulin-receptor sites. In this “boy cried wolf” condition. To make matters worse. humans have adapted ways to deal with these foods to make them palatable. might be. eh! What else would you expect from something that’s considered a “natural insecticide!!!” . altogether. Hyperinsulinemia and sets in. and preventing insulin from performing this action. allowing lectin. and shunts any and all remaining vital nutrients such as minerals. This is further complicated by the fact that the body is also attempting to mount an immune response to address the already glutencompromised brush villi. let me clarify that meat sources do contain some of these elements. Fun stuff. full-blown leaky gut is in effect. Fermenting and sprouting can also help to diminish the anti-nutrient load. One of the simplest of these methods is soaking. bits of food. Sticky-Icky Lectins Lectins are an extraordinarily sticky protein that particularly like carbohydrates (sugars). Amongst other ill-effects. the body begins attempting to repair the damage. the micro villi lining. When the intestinal lining is compromised. partner! Before you freak out. plants are more passive with their adaptations. When the walls of the gut are compromised. insulin is produced by the pancreas in response to glucose from food. though perpetual exposure over a lifespan eventually breaks down the human machine. and other toxins to enter into the bloodstream. or as we’ve come to lovingly know them. proteins. and vitamins to the area of damage. I don’t think so. It’s not all fire-and-brimstone-absolute-hopelessness bad. I promise. In terms of robbing you of nutrient awesomeness. much like lectins to carbohydrates. phytates pretty much take the cake. since you’ll probably fumble your way through the grocery store wondering what to fill the other half of your empty shopping cart with. and get you back on track better gut and overall awesomeness. grains. magnesium. though we can’t give this stuff all the credit and fun! We can’t forget about phytates! Phytates: The Prince of Thieves Ah. iron. grains are sold as a great source of minerals and vitamins! Everything’s a Lie… What Do I Believe In?!?! Okay. Having immense binding ability. … Um. All this stuff must be pretty exhausting by now. and overall health. it’s hard to avoid the compounding effect it has in damaging the gut. To think that our once great and beloved grains have been lying to us all this time! Relax. I’ll keep the phytates-story brief. Simply removing grains and legumes from your diet will easily stop these nasty little episodes from happening. And to think. so healthy. alright. and .I can certainly elaborate on the suck-factor of lectins. So natural. phytates are particularly clingy when it comes to calcium. I’m pretty sure you’re smart enough to find your way around. Much of this stuff will seem overwhelming at first. and zinc. I’m pretty sure they would. if they could! Phytic acid is absolutely indigestible for us guys and gals. Though we’ve certainly come up with ways to minimize the stuff in food. inflammation. microv villi. phytates. calcium. you’re more than welcome to comment and ask questions if you need to feed your curiosity. Paleo Solution This post was written by Marc http://www. lectins. Informational. magnesium. Of course. iron. gut irritation.myprimalbeing. Though. I’d recommend you check out some of the stuff linked here. zinc Categorised in: Advice. carbohydrates. brush border. glucose. Background. in spite of my faith in you. Caveman Diet.com/how-lectins-and-phytates-are-robbing-you-of-nutrientgoodies/ . Tags: anti-nutrients. small intestine. gut.make it work. E-mail: hypaik@snu. PhD. Seoul National University. high phytate and low phytate. Jihye Kim. College of Human Ecology. Soil 5. Department of Food and Nutrition. USDA/ARS. Graduate School of Public Health. Hyojee Joung. Children's Hospital Oakland Research Institute (CHORI). Plant. Division of Nutritional Genomics. New York 1. Ithaca. Ross M. Jeun. 3. KOREA. 4. Shan J. USDA 2. Fecal phytate excretion of young subjects during the . Western Human Nutrition Research Center. Duplicate diet samples from two different menus and complete fecal samples were collected for 5 days during each diet period and analyzed for phytate and phosphorus contents. Woodhouse. Li. PhD. Leslie R. PhD. but the effect was observed only in young subjects. Methods: Fifteen young and fourteen elderly women were fed two experimental diets. San 56-1. 2. PhD. Welch. California.Fecal Phytate Excretion Varies with Dietary Phytate and Age in Women 1. 5. ScD + Author Affiliations 1. MS. Seoul. Paik. Cornell University. Shillim-dong. PhD. KOREA. King. 7. for 10 days each with a washout period of 10 days between the two diet periods. Address reprint requests to: Hee Young Paik. 6. Department of Food and Nutrition. Seoul National University. Results: Dietary phytate level does impact phytate excretion. Oakland. Bo Y. KOREA. Nutrition Laboratory. U. Kwanak-gu. PhD and Hee Y. Seoul. Mean daily excretions and percentages of dietary intakes of phytate and phosphorus were calculated.ac. Davis 4. Janet C. 8. The purpose of this study was to investigate fecal excretion of dietary phytate and phosphorus in a group of young and elderly women consuming high and low phytate diets.kr Next Section Abstract Objective: Information on the excretion of dietary phytate in humans under different conditions is limited. Seoul 151-742.S. USDA 3. Seoul National University. ScD. Conclusions: Results of this study indicate that phytate degradation in the gastrointestinal tract is substantial and more variable in young women than in elderly women. net absorption. and decrease absorption of these minerals [2. that of elderly subjects did not vary with dietary phytate levels. which may be either beneficial or detrimental to human health. zinc and iron that can result in insoluble precipitates. • • • • • phytate phosphorus excretion excretion rate women Previous SectionNext Section INTRODUCTION Phytic acid is contained in high amounts in whole grains and beans. 2]. and apparent absorption rate were affected by dietary phytate level but not by the age of the subjects. Therefore. the . which cause oxidative damage to DNA. It has been considered to have adverse effects on mineral absorption because it can bind metal ions and decrease their absorption [1. cancer. However. Intestinal degradation of phytate can result in alleviation of the adverse effect of phytate on mineral bioavailability [11]. and that phytic acid reduces cellular proliferation in human mammary carcinoma cells and colon carcinoma cell lines. it is important to measure the extent of un-degraded dietary phytate in the gastrointestinal tract to determine the role of dietary phytate. Phytate serves as phosphorus storage in most seeds and grains [3]. The myo-inositol hexakisphosphate (IP6) is the major inositol phosphate. Degradation of phytate in the gastrointestinal tract is of nutritional importance because of its mineral binding capacity. 5]. Although un-degraded dietary phytate may have adverse nutritional consequences with respect to mineral utilization. and reverses malignant phenotypes to normal. the presence of un-degraded products of phytate in the colon may have beneficial effects.high phytate diet (313mg/d) was significantly higher than during the low phytate diet (176mg/d). there is an increased interest in the beneficial health effects of phytate because of recent epidemiological findings suggesting that whole grain and bean products have protective effects against several diseases. Both beneficial and adverse health effects of phytate need to be studied considering the long-term phytate intake and age of subjects as well as dietary phytate levels. Phytate forms relatively stable bonds with positive ions such as calcium. such as obesity. manganese. Experimental studies have shown that the high affinity of phytate for polyvalent ions can inhibit ion-mediated production of hydroxyl radicals (·OH). Phosphorus excretion. however. such as anti-oxidant properties and may protect against the development of carcinoma [7–10]. On the other hand. representing more than 90% of the total myo-inositol phosphate and the myo-inositol pentaphosphate (IP5) is only less than 8–10% of total phosphate in some grains [4]. The high capacity of phytate degradation in elderly subjects may be related to long-term phytate intake but needs further clarification. cardiovascular diseases and type II diabetes [6]. Five of the elderly women took diuretics for treating hypertension during the study. Phosphate is released during phytate hydrolysis in the gastrointestinal tract and can be absorbed and utilized in the body. Such foods contain large amounts of phytate [17. 13]. the presence of acute disease or chronic disease such as diabetes. in populations habitually consuming a high phytate diet. phytate may not affect mineral bioavailability as much as previously thought. Seoul. Mucosal phytase in the human small intestine seems to play only a minor role compared to dietary phytase for phytate hydrolysis [14]. vitamin or mineral supplements. . 16]. Korea. gastrointestinal disorder. Fifteen young subjects and fourteen elderly subjects completed the study. Degradation of dietary phytate in the gastrointestinal tract can provide metabolically available phosphorus and the amount of phosphorus from dietary phytate depends on the extent of phytate degradation. This study was carried out to measure the fecal phytate excretion in a group of young and elderly women fed either a low or high phytate diet. hemoglobin level of less than 10. Some investigators suggested that dietary phytate and wheat bran enhanced mucosal phytase activity in the rats’ small intestines [15]. soybeans. information about the degradation of dietary phytate and factors influencing this rate in humans is still limited. oral contraceptives. Subjects were selected after an interview. 18]. but it has also been reported that phytase in the small intestine does not seem to be adapted to high phytate intake in humans [11. Elderly women are considered to have been on high phytate for a longer period of time compared to young subjects who tend to consume a more westernized diet containing low phytate. and hyperlipidemia. intestinal mucosal phytase. Some phytate degradation is thought to occur in the colon by the action of microbial phytase originating from colonic bacteria [11.5 g/dl. phytate can be an important dietary source of phosphorus. smoking.protective effect of the anti-oxidant properties may be reduced as more phytate degrades. to date the extent of dietary phytate degradation in the gut under different dietary and host conditions remains unclear. However. Phytate degradation may occur from the activities of dietary phytase. then adverse effects of phytate on mineral bioavailability may be reduced. The extent of dietary phytate degradation is reported to vary from 40 to 75% in humans. habitual drinking. and it may occur throughout the whole gut [12. Previous SectionNext Section METHODS Subjects Sixteen healthy young women (19–24 years) and fifteen healthy elderly women (64–75 years) were recruited for the study through flyers on the campus and in neighboring areas of Seoul National University. and soybean paste. In populations consuming a high phytate diet. Exclusion criteria included body mass index (BMI) of less than 17 or greater than 26 kg/m2. regular uses of prescription drugs. 13]. However. or phytase produced by the small intestinal microflora [11]. The traditional Korean diet is composed mainly of grains and vegetables as well as legumes such as soybean curd. If the adaptation occurs to increase phytate degradation in the small intestine after long periods of consuming a high phytate diet. This implies that. Upon completion of the first metabolic period of the high phytate diet. General characteristics of subjects are described in Table 1. Averaged phytate: zinc molar ratios were 24 and 27 for young and elderly women respectively for high phytate diets and 10 and 12 for young and elderly subjects respectively for low phytate diets. Mount Olive NJ) from Aspergillus niger was added to brown rice gruel for 6 hours at 4°C and soybean curd for 3 hours at 4°C prior to cooking. Subjects stayed in a metabolic unit during the metabolic periods and consumed diets prepared at our metabolic kitchen. . the fecal collection times were recorded and the mean daily fecal excretion was calculated on the basis of 24 hours. Their intake was calculated on the basis of the actual amount of diet consumed. Menus during the high phytate diet included dishes made with brown rice and soybean products and the low phytate diet was prepared by substituting brown rice with white rice and by treating the soybean dishes with phytase. CA. Body weight was measured twice a week before breakfast to monitor changes in weight. except for two young subjects who ate 80% of the prepared meals during the total period. they were instructed to avoid high phytate foods so that they could adapt more easily to the low phytate diet of the second period. No leftovers were recorded for the subjects during the two experimental diets. subjects returned to their homes for a 10-day washout period before starting the low phytate diet. Phytase enzyme (5000 U/g. Each diet was composed of two menus provided on alternate days. All food and drinks were provided to study subjects during both metabolic periods. Detailed methodologies for the phytase treatment of foods are described elsewhere [17]. and phytate and phosphorus intake levels were measured as described in the following section. To allow time for adaptation to the experimental diets. Baseline Characteristics of Subjects Study Design The experimental diet study was divided into one high and one low phytate diet period of ten days each with a 10-day washout period in between. The nutrient compositions of the experimental diets are shown in Table 3. Experimental Diets The two-day rotating menus. BASF. and the study protocol was reviewed and approved by the Committee on Human Research of the College of Human Ecology at Seoul National University and the Institutional Review Board at the University of California in Davis. Since subjects had varied bowel movement time. composed of common Korean foods. were prepared during the first and second metabolic periods (Table 2)⇓.All subjects gave informed consent to participate in this study. View this table: • In this window • In a new window Table 1. all fecal samples were collected starting from day 5 on the experimental diet. Although subjects were on a free-living diet during the washout period. Energy and macronutrients were calculated using the Korean Nutrient Composition Table provided by the Korean Nutrition Society [19]. Phytate (IP6). PA). Menus for the Controlled Diets of Elderly Women View this table: • In this window • In a new window Table 3. Composition of the Experimental Diets Analyses of the Diets and Fecal Samples Weighed portions of every diet and fecal sample were stored in polyethylene bags at −20°C. CA.2–0. Ten ml of 1. tubes were placed horizontally on a shaker for 2 hours. USA) after phytate extraction. Matthews. After vortexing. Composites of the freeze-dried diets (0. 4. NC) with 4 ml concentrated HNO3 (Trace metal grade. and stored in desiccators until analysis. myo-Inositol 1.25 g) weighed out in disposable 15 ml centrifuge tubes.. with external 50 mM H2SO4 suppressant). Fisher Scientific.View this table: • In this window • In a new window Table 2A. CA. Sunnyvale. CA). The flow rate was 1 . homogenized using a blender. Fisher Scientific. 5. an ED50 conductivity detector. Walnut Creek.4g) and fecal samples (0.2g) of each subject from each metabolic period were microwave digested (MARS 5. PA) prior to mineral analysis including phosphorus. Pittsburgh. a GS50 gradient pump. Pittsburgh. and an AMMS III 4 mm Suppressor. Aliquots (25 uL) were injected into a Dionex (Dionex Corp.. Sunnyvale. Stored diets and fecal samples were freeze-dried. USA) IonPac AS11 4 × 250 mm column preceded by an IonPac AG11 4 × 50 mm guard column (DX600 Dionex Liquid Chromatograph System equipped with an AS50 Autosampler..1–0. 3.. then centrifuged at 1800 g's for 10 min. Menus for the Controlled Diets of Young Women View this table: • In this window • In a new window Table 2B.25% (v/v) H2SO4 was added to freeze-dried diet and fecal composites (0. CEM Corp. Diet and fecal samples were diluted with 1% HNO3 (Trace metal grade. Varian Inc. Phosphate. IP5 and IP6 contained in this sample were separated and quantified against appropriate standards via HPLC. One ml of supernatant was then diluted to a final volume of 10 ml with deionized water. The sample was eluted using a carbonate-free 200 mM NaOH solution and deionized water (diw) gradient. IP5 and IP6 forms of phytate contents were determined by Dionex Liquid Chromatograph System (Dionex Corp. 6-pentakis-phosphate (IP5) and phosphate ion (PO4−3) were extracted using a modification of the procedure from Lehrfeld[20]. Phosphorus content in diet and fecal samples was determined by ICP-AES (Vista. Degradation rate of dietary phytate was affected significantly by both dietary phytate level and the age of subjects. No significant differences were observed in elderly subjects. Fecal excretion rates of dietary phytate and phosphorus and apparent absorption rate of phosphorus were calculated as shown below. A four min re-equilibration was used to return the column to initial conditions (modification of Dionex Application Note 65). . Statistical analyses were conducted with SAS 8. The high phytate diet increased fecal phytate excretion significantly in young women compared to the low phytate diet (313mg/d.05. Statistical Analysis Results are expressed as means ± SD. Table 4). but the effect was observed only in young subjects. Net absorption of phosphorus was obtained from the difference of phosphorus between the diet and the feces.05. and they were also higher during the high phytate diet period compared to the low phytate diet period both in young and elderly subjects (Table 4). vs. 176mg/d (p<0. USA). All significant differences were defined as a p value < 0. Degradation rates of dietary phytate in the elderly subjects were higher compared to young women on both high and low phytate diets. View this table: • In this window • In a new window Table 4.2 (SAS institute Inc. The analysis of variance (proc GLM) was used to determine interaction and main effects for diet groups and age on excretion of dietary phytate and phosphorus. NC 27513.05. but the mean dry weight of feces per day during the high phytate diet period was significantly higher than that of the low phytate diet period (p<0. but there was no significant interaction between the two factors. All measurements were done in triplicate. Table 4).ml/min starting at 13% 200 mM NaOH and 87% diw for 3 min followed by 8 min of a linear gradient up to 50% of the NaOH solution. Mean daily fecal phytate and phosphorus excretions of each subject for each metabolic period were calculated by the amount of phytate and phosphorus contents in the total fecal samples of each period and prorated for 24 hours. Previous SectionNext Section RESULTS The subjects’ mean daily fecal frequency was comparable among groups. The Analyzed Intakes and Excretions of Phytate and Phosphorus during the Experimental Periods Dietary phytate level does impact phytate excretion. 05). The inhibitory effect of dietary phytate on the mineral absorption has been shown to be higher during high phytate diets compared to low phytate diets in humans [22–24]. age did not influence the fecal excretion rate of phosphorus. 20–60% of phytate from wheat bran were remained in the intestinal chyme [12. However. 14]. There were significant differences of fecal excretion rate of phosphorus and the net absorbed phosphorus between diet periods (p<0. Leytem et al reported that degradation of dietary phytate occurs in the lower digestive tract of swine. It is not clear at this point whether the observed differences between the young and the elderly subjects are due to the changes in gut function in aging or due to the adaptation to long-term high phytate intake that occurs in traditional Korean diet. Younger subjects had significantly higher fecal excretion rates of phosphorus during the high phytate diet (39%) than during the low phytate diet (28%). 74–93% of intake. Previous SectionNext Section DISCUSSION The results of this study show that only a part of dietary phytate is excreted in both young and elderly subjects. Sandberg et al found that 72% of the total dietary phytate was degraded in the gastrointestinal tract in pigs fed a reference diet [21]. tended to be higher than the rates reported in previous studies. Apparent absorption of dietary phosphorus was also significantly lower during the high dietary phytate period than during the low phytate period (p<0. and they still can have a negative impact on mineral retention [25]. Elderly subjects had higher phytate degradation rates than younger subjects consuming the same level of dietary phytate. Schlemmer et al found that dietary phytate degradation occurs in colon as well as stomach and small intestine of pigs [13]. Table 4). and thus inhibitory effect of dietary phytate on mineral absorption in upper intestine may be lower than previously thought. net absorbed phosphorus.05. nor apparent phosphorus absorption (p>0.Phosphorus excretion was affected by dietary phytate intakes but not by the age of the subject. Considerable amounts of dietary phytate seemed to have been degraded in the gastrointestinal tract of the subjects. and the amount of fecal phytate excretion is affected by the age of subjects. These results indicate that the total amount of degraded phytate was higher during the high phytate than during the low phytate diet and that it was higher in elderly than in young subjects. and thus the negative impact of dietary phytate might be most . Both young and elderly subjects showed higher degradation rate of dietary phytate when dietary phytate was higher.05). The lower degradation of phytate observed in ileostomy patients may be because the degradation in the colon cannot occur in these patients while the whole gastrointestinal tract degradation occurred in our study. while elderly subjects had similar excretion rates of phosphorus during the high phytate (33%) and the low phytate diets (32%). This study showed that the young women excreted more phytate during the high phytate diet than the low phytate diet. In a study conducted in an ileostomized human model. However. The degradation rates of dietary phytate observed in this study. indicating substantial contribution of the colon on intestinal phytate degradation. Young women excreted more phytate than elderly women and they also seem to be more responsive to changes in dietary phytate levels. Degradation rates of dietary phytate were influenced by both dietary phytate and age of subjects. 29]. which includes IP4 and below and other forms of phosphorus as well [27]. as well as the net absorption and apparent absorption rate of dietary phosphorus (Table 4). Endogenous phosphorus excretion into the gut is assumed to be less than 15% of the normal total daily excretion. . such as the age of subjects and long-term phytate intake. From our data of young subjects. such as genetic differences and duration of high phytate diet are required to confirm. However. which includes endogenously excreted phosphorus. Even though we can not directly apply these results to humans because the ability to hydrolyze phytate varies between species of mono-gastric animals and humans. showing the capacity of the small intestine to adapt diet rich in phytate and poor calcium. The calculations show that phosphorus metabolism is affected significantly only by age. the apparent absorption rate of total dietary phosphorus in young women in our study was 61% during the high phytate period suggesting utilization of some phosphorus from phytate degradation in these subjects. 87% out of 1025 mg/d during the high phytate diet of young subjects (data not shown). and in consequence no increased gastro-intestinal phytate degradation over time [16]. but it was not included in the calculation of the excretion and absorption rates in this study. Therefore. and research for the adaptation mechanism and influencing factors. We also measured intake and fecal excretion of phosphorus. It is necessary to elucidate whether adaptation of phytate degradation to the long-term high phytate diet can occur in human.7% of IP5). The amounts of phytate bound phosphorus (phytate-P) from diet and feces can be calculated by multiplying the ratio of phosphorus in the phytate structure (28. However. a considerable amount of dietary phytate seems to have been degraded providing absorbable phosphorus. but not by the dietary phytate content. The apparent absorption rate of phosphorus in this study was similar to reports of other studies. especially who consume a high phytate diet. Excretion rate of phosphorus was significantly lower when they were on the low phytate diet compared to the high phytate diet in young women but no such changes were observed in the elderly women. If there was no dietary phytate degradation in the gut. Brune et al also reported that no adaptation to long term high phytate intake was observed in long-term Swedish vegetarians. all absorbed phosphorus (892 mg/d) would come from non phytate-P. which showed an apparent absorption of 55–70% for phosphorus in normal diets [28. studies on phytate and mineral interactions should consider not only the phytate content of the diet but also the factors influencing phytate degradation. However. An alternate source of phosphorus (non phytate-P) was also calculated by subtracting phytate-P from total phosphorus of the diet and feces. was determined and used for calculations. induction of mucosal phytase exists in rats and the enhancement of mucosal phytase improves intestinal calcium absorption. Lopez et al [15] also reported that when diets contain phytate. young women were more responsive to the changes in dietary phytate.1% of IP6 and 26.critical in young women of child-bearing age. our data support that increased dietary phytate intake could stimulate phytate degradation in the gut over time. Yang et al [26] showed in a study with rats that the intestinal phytase induction after birth seems to be accelerated by phytate intake. Several investigators studied the phytate degrading enzymes and adaptation of phytate degradation to high phytate diets. Only fecal phosphorus. Sandburg showed that no adaptation to increased small intestinal phytate degradation with high oat bran diets for 17 days occurred in ileostomy subjects [11). in the world where the majority of the population consumes high amounts of grains. Considering the high prevalence of deficiency of minerals. Interrelationships of phytate and fiber on mineral bioavailability and prevention of cancer should also be addressed in future research. the possibility of subjects’ adaptation to the high phytate diet. Previous SectionNext Section CONCLUSION Dietary phytate level does impact phytate excretion. Previous SectionNext Section . and seeds high in phytate. but the effect was observed only in young subjects. and reduce cellular proliferation in human mammary carcinoma cells and colon carcinoma cell lines [7. Additionally. Young women excreted more phytate than elderly women and they also seem to be more responsive to changes in dietary phytate levels. Both beneficial and adverse health effects of phytate need to be studied considering the long-term phytate intake and age of subjects as well as dietary phytate levels. and the age of the subjects. between the two metabolic periods. seem to have a higher capacity for degrading dietary phytate than the young women. it is not clear whether the increased dry weight of feces was caused solely by phytate. more studies are needed to increase our knowledge and understanding of phytate metabolism and its effect on mineral utilization as well as disease prevention. The elderly women. Thus further research should also focus on this compound regarding its effects on the development and prevention of diseases as well as inhibitory effects on the mineral absorption. such as iron and zinc. Results of such studies would be necessary to give dietary recommendations for phytate intake. including cancer. The results imply that considerable amounts of dietary phytate are degraded in the gastrointestinal tract possibly decreasing the adverse effects of phytate on mineral absorption and intestinal degrading capacity of phytate may be enhanced with long-term high phytate intake. phytate enhances the anti-proliferative effects of adriamycin and tamoxifen in breast cancer cell lines [10]. who are considered to have consumed high phytate diets for a long time. such as fiber. nuclear RNA export and synaptic membrane trafficking. legumes.Beneficial effects of phytate have also been reported. or by possible variations in dietary components other than phytate. 31]. 30. The high affinity of phytate for polyvalent caions can inhibit oxidative damage to cellular DNA. Fisher et al [34] stated that myo-inositol serves as a clinically relevant osmolyte in the Central Nervous System. However. and that phytate and its derivatives may play roles in such diverse cellular functions as DNA repair. Hydrolysis products of phytate containing three or more phosphate esters were able to inhibit iron induced lipid peroxidation although their effectiveness decreased with dephosphorylation [32]. In our study the increased dry weight of feces during the high phytate diets compared to low phytate suggest that phytate can prevent constipation and may have preventive effects on diseases of the colon. Katayama [33] has shown that phytate protects against the development of fatty liver resulting from elevated hepatic lipogenesis. Future research on phytate and mineral bioavailability also need to consider not only the phytate content of the diet but also the degradation of phytate in the small intestine. CrossRef 2. Viveros A. Lazano A. Remesy C: Minerals and phytic acid interactions: is it a real problem for human nutrition?Int J Food Sci Technol37 :727– 739. Cuadra C: Effect of several germination conditions on total P. Dr. Batten GD: A global estimate of phytic acid and phosphorus in crop grains. ↵ Lott JA. Mn) interactions. phytate P. ↵ Krebs NF: Overview of zinc absorption and excretion in the human gastrointestinal tract. 5. 2006. 2005. Sathe SK (eds): “Food Phytates. Welch's group did the phytate analyses and we thank Larry Heller for his excellent technical assistance in analyzing the diet and fecal samples for phytate. CrossRef . Coudray C. pp7– 24. seeds. 4. Leenhardt F. • • Received March 13. ↵ Lonnerdal B: Phytic acid-trace element (Zn.2002 . Previous Section REFERENCES 1. In Reddy NR.J Agric Food Chem46 :3208– 3215.2002 . Accepted August 17. ↵ Lopez HW.2000 . and acid phosphatase activities and inositiol phosphate esters in rye and barley. phytase. Ockenden I. ↵ Centeno C. Brenes A.J Nutr130 :1374S– 1377S.2002 . Canales R.2002 . and fruits.Acknowledgments This study was funded by the Korea Research Foundation (KRF 2001-003-D00119).” Boca Raton: CRC Press. Abstract/FREE Full Text 3. Raboy V.Int J Food Sci Technol37 :749– 758. The USDA / WHNRC provided clinical supplies for the study and analytical reagents for the phosphorus analyses. Cu. CrossRef 11.Int J Food Sci Technol37 :741– 748. CrossRefMedline 8. Berk A.” Boca Raton: CRC Press.” Boca Raton: CRC Press.2002 .Arch Anim Nutr55 :255– 280. No.2003 . Eaton JW: Dietary suppression of colonic cancer: Fiber or phytate? Cancer56 :717– 718. 9. ↵ Schlemmer U. In Reddy NR. Nutrition and the Prevention of Chronic Diseases.1982 . Rechkemer G: Degradation of phytate in the gut of pigs. CrossRef 10. ↵ Joint WHO/FAO Expert Consultation: “Diet. pp139– 155.2001 .” Geneva: WHO Technical Report Series. Minihane AM. Hasselblad C. In Reddy NR. ↵ .2002 . ↵ Steer TE. 12. Schulz E. ↵ Graf E. Jany KD. 7.1985 .6.2002 .2002 .Int J Food Sci Technol37 :783– 790.Br J Nutr48 :185– 191. Rimbach G: Iron absorption and the iron binding and antioxidant properties of phytic acid. ↵ Sandberg AS.pathway of gastro-intestinal inositol phosphate hydrolysis and enzymes involved. Sathe SK (eds): “Food Phytates. CrossRefMedline 13. Sathe SK (eds): “Food Phytates. Gibson GR: The microbiology of phytic acid metabolism by gut bacteria and relevance for bowel cancer. 916. CrossRef 14. ↵ Sandberg AS: In vitro and in vivo degradation of phytate. Jenab M. Thompson LU: Role of phytic acid in cancer and other diseases. Hasselblad K: The effect of wheat bran on the absorption of minerals in the small intestine. pp225– 248. ↵ Korean Nutrition Society: “Recommended Dietary Allowances for Koreans.J Nutr118 :469– 473.1994 . ↵ Lehrfeld J: HPLC separation and quantification of phytic acid and some inositol phosphates in foods: problems and solutions. ↵ .1998 .Am J Clin Nutr49 :542– 545. Joung H. Abstract/FREE Full Text 17.J Nutr130 :2020– 2025. ↵ Lee J. ↵ Kwun IS.J Agric Food Chem42 : 2726– 2731. Hallberg L: Iron absorption: no intestinal adaptation to a high-phytate diet. Coudray C. Seoul: Korean Nutrition Society. Levrat-Verny MA. 18. Vallery F.Sandberg AS.2000 . Demigné C.Biol Trace Elem Res75 :29– 41. Medline 19.2000 . CrossRef 21. Li S.1988 . ↵ Lopez HW. Abstract/FREE Full Text 16. ↵ Brune M. Abstract/FREE Full Text 15.Int J Human Ecol4 :25– 34. Rossander L. Rémésy C: Dietary phytic acid and wheat bran enhance mucosal phytase activity in rat small intestine. Andersson H: Effect of dietary phytase on the digestion of phytate in the stomach and small intestine of humans.2003 . Kwon CS: Dietary molar ratios of phytate:zinc and millimolar ratios of phytate x calcium:zinc in South Koreans. 20.1989 . Paik HY: Strategies to reduce phytate content in the Korean diet.” 7th ed. Medline 27.Am J Clin Nutr67 :421– 430. Inomata M. . Medline 26. maize-based diet. Abstract/FREE Full Text 22. Viteri FE.Am J Clin Nutr73 :80– 85. Abstract 23. ↵ Sathe SK. Abstract/FREE Full Text 25. ↵ Yang WJ. ↵ Manary MJ. In Reddy NR. Mendoza C.J Nutr123 :559– 566. pp1– 5. Matsuda Y. Johnson LK: Zinc absorption.2002 . Sandstrom B: High dietary calcium level decreases colonic phytate degradation in pigs fed a rapeseed diet. Young KA.2004 . Brown KH: Absorption of iron from unmodified maize and genetically altered. Broadhead RL: Zinc homeostasis in Malawian children consuming a high-phytate.Biochim Biophys Acta1075 :83– 87. Sathe SK (eds): “Food Phytates.J Environ Qual33 :2380– 2383. Abstract/FREE Full Text 24.Sandberg AS.1991 .2001 . Nakagawa H: Developmental and dietary induction of the 920K subunit of rat intestinal phytase. mineral balance. Turner BL. Thacker PA: Phosphorus composition of manure from swine fed low-phytate grains: evidence for hydrolysis in the animal. Krebs NF.Am J Clin Nutr75 :1057– 1061. Raboy V.1993 . ↵ Hunt JR.” Boca Raton: CRC Press. Larsen T. low-phytate maize fortified with ferrous sulfate or sodium iron EDTA.2002 . Westcott JE. Gibson RS. ↵ Leytem AB.1998 . Lönnerdal B. Hotz C. Matthys LA. Reddy NR: Introduction. and blood lipids in women consuming controlled lactoovovegetarian and omnivorous diets for 8 wk. Escott-Stump S (eds):“Food.J.jacn. Imai M. Kuwata G. In Mahan LK. Nutrition. Medline 31. CrossRefMedline 32.1989 .Lipid35 :1411– 1413. CrossRefMedline http://www.full .Nutr Cancer19 :11– 19. ↵ Shamsuddin AM. Philadelphia: Saunders. 29.2000 . ↵ Katayama T: Review hypolipidemic action of phytic acid (IP6): prevention of fatty liver. 33. Cole KE: IP6: a novel anti-cancer agent. pp120– 163.Anticancer Res19 :3695– 3698.1999 . and Diet Therapy. Neurochemistry82 :736– 754.1997 . metabolism and functional significance. ↵ Miyamoto S.1993 . Agranoff BW: Inositol and higher inositol phosphates in neural tissues: homeostasis.Life Sci61 : 343– 354.J Food Nutr45 :62– 75. ↵ Fisher SK.28. 30. Terao J: Protective effect of phytic acid hydrolysis products on iron-induced lipid peroxidation of liposomal membranes. Vucenik I. ↵ Anderson JJB: Minerals. Eaton JW: Suppression of colonic cancer by dietary phytic acid.2002 . Medline 34. Novak JE.2002 . ↵ Graf E. ↵ Nordin BEC: Phosphorus.org/content/26/3/295.” 11th ed. Nagao A. Fight the Phytate! Reducing Antinutrients in Food Posted by drwillipDecember 7. 2012 Home . to remove roughly half of the antinutrients. tempeh. soy milk) is detrimental. soy sauce. but there’s so much info in it that one is bound to pick up something new with every read. soaking nuts and seeds negatively affects flavor. while regular soy (tofu. I’ve read it before. as does cooking. edamame. Price Foundation’s treatise on phytic acid. which are loaded with nutrients of all kinds – especially vegetarian protein. Our ancestors went out of their way to prepare these foods. if not prepared properly. However. On the other hand. magnesium. and inhibit enzyme activity in the gut. so it’s often necessary to roast them afterward . since white bread contains far less nutrients. It’s all in the preparation. But these foods can rob minerals like calcium. That’s why fermented soy (miso. seeds and nuts that steal minerals from our diet. These supposedly healthy foods can work against us. fiber and healthy fats – and are good low-carb alternatives. eating nuts and seeds in their raw state can be detrimental to health. All these raw foods must at least be soaked overnight and rinsed well before eating. Fermenting food effectively eliminates all anti-nutrients. nuts and seeds.Self-portrait – Sebastian Domenico (December 2012) A must-read for those trying to improve their health is Westin A. It is also not smart to avoid beans. iron and zinc if eaten raw. the answer is not to avoid whole grains. which steal minerals as they pass through the digestive tract. beans. Unfortunately. natto) is good for you. Phytate is a molecule that contains six phosphates. The basic premise is that there are anti-nutrients in whole grains. Sprouting also reduces the anti-nutrient content. Part of the problem is the influence of the raw food movement. but we’ve lost the art in this fast-food culture. these problems can be corrected with a little bit of effort and advanced preparation. I also want to explore the souring and fermenting process. We soak and sprout virtually all our beans. Lately I’ve taken to adding a TBS of apple cider vinegar to the soak water. The cereals and breads we buy are sprouted as well. ferment and cook these foods and they will serve you well. Another solution is to buy organic (composted) food. I may start adding a touch of yogurt as well to foster fermentation. or both. http://www. Eating whole grain is better than eating white. It’s not enough just to buy roasted seeds or nuts.org/food-features/living-with-phytic-acid . sprout. but they may have a significant impact. but not for certain foods. This is also true if you’re losing bone mineral density postmenopausally. Taking a calcium/magnesium citrate capsule any time you eat brown rice. which can steal back the minerals and make them more available for absorption. we will make an effort to cook or roast all our beans. bran cereal. Learn to soak. which helps the process.westonaprice. But. after reading about these anti-nutrients again. nuts and grains. but the science says otherwise.. These methods do not completely solve the problem. An easier way to avoid some anti-nutrients is to consume minerals along with them. Eating bran is supposed to be good for us. processed junk. and cook most of them. such as in the oven (turned off). or add extra minerals and vitamin C to your diet. The choices are clear: Either reduce the anti-nutrients that steal minerals. this runs counter to everything we’ve been told about eating healthy. Another nutrient to take when eating raw food is vitamin C. seeds. because it’s the soaking and sprouting that removes most of the bad stuff. or raw nuts can saturate phytate with minerals to keep it from stealing others. if you want to preserve your bones and teeth. seeds and beans you eat. and learn how to prepare these foods in advance. whole wheat bread. Nonorganic foods are grown with synthetic fertilizer containing excessive inorganic phosphate. also help promote these processes. chances are it’s due to the whole grains. but it has its own set of drawbacks. Eating raw is supposedly key to a healthy diet. The good news is. raw nuts. nuts and seeds. The best yardstick to assess the impact of these anti-nutrients is bone health. It’s worth it to read up on this controversy. which is converted to phytate (the storage form of phosphorus).to add back flavor. Frankly. hummus. Warmer temperatures. If you are dealing with dental problems. To sprout or to ferment? • • . used some type of animal products. or naturally leavened. He found it took only one generation of eating industrialized food to destroy health and immunity. with some raw. Every diet included foods with high enzyme content. sprouted. happy.To sprout or to ferment? That is the question. Fat content varied from 30 – 80% of total calories (only four percent from polyunsaturated fatty acids). traveled the world in search of the perfect diet. fermented. Wherever he found them. and encompassed 10 times the amount of fat-soluble vitamins as the modern diet. and they were cheerful. His amazing journeys took him into the wilds to seek out people "who were living in accordance with the tradition of their race and as little affected as might be possible by the influence of the white man". The diets of the “primitive people” he studied varied greatly. perfect teeth. In the 1930s. They all contained . Seeds. Ohio. no arthritis. grains. from the Polynesian atolls to Australia. a dentist from Cleveland. hardy folk. and nuts were soaked. He also found that when members of these isolated groups changed their dietary traditions for “foods of commerce” a catastrophic health decline would soon arise. no degenerative diseases. Price. The diets were four times as high in calcium and other minerals. from the Swiss Alps to the Arctic. Dr Weston A. they were a "picture of superb health": they had superb physiques. but they had some commonalities: they all contained no refined or denatured foods. making them bioavailable. seeds are difficult to digest in order to facilitate seed dispersal – the animal that eats them carries them away. they are not truly raw and will most likely not sprout. seeds need to remain secure until they are able to sprout. Some people do well with soaked seeds. You will know when the time is up when you can see the sprouts growing. Sprouting increases the seeds’ nutritional profile even more than soaking. Soaking seeds initiates germination. beans. and increases enzymatic activity. Deciding between soaking and sprouting will be based on your digestive fire. and then ‘drops’ them right into a pile of ‘fertilizer’. and seeds will sprout. So stay tuned for more articles! Here I want to explain why it is important that we properly prepare our grains. Only truly raw nuts. Nature has provided seeds with protective mechanisms to keep them safe from predators until conditions are desirable for germination. Sprouting still begins with an overnight soak in saltwater or water and other acid medium. grains. nuts. The difference between soaking and sprouting is time. . and legumes are all seeds (and here I will refer to them as seeds). The acid medium used in the soaking process breaks the bonds that bind important minerals. others need to sprout them in order to further reduce anti-nutrients and make them even more digestible. but can continue for 1-3 days more (depending on how long that particular seed takes to sprout). I also want to explain when one method is preferable to the other. seeds and beans by soaking them and sprouting them. In California there is a mandatory pasteurization process for nuts. they must be indigestible. so even though they are sold “raw”. Nuts. Phytic acid is deconstructed and inhibitors are neutralized. I am going to discuss each topic separately. We can say that soaking begins to predigest the seeds. In addition to this. so check your sources well. usually as broth. For example. But in order to pass through the gut intact. deactivates anti-nutrients. Enzyme inhibitors and other anti-nutrients maintain this stability keeping the seed dormant until it is time to sprout.nearly equal amounts of omega-6 and omega-3 fatty acid. They contained some salt and made use of bones. healthfullivingsd. sprouting. It is a lifesaver for those who cannot dedicate much time to prepping (soaking.wildernessfamilynaturals. http://www.php/articles/184-to-sprout-or-to-ferment Raw. making mayo. Wilderness Family Naturals does their best to procure the highest quality raw materials available at co .com/joom/index. etc).I buy raw nuts and seeds in bulk from Wilderness Family Naturals http://www. dehydrating. Nuts and Seeds are USDA Certified Organic by ICS (International Certification Services). Nuts and Seeds Our Raw.com/ Wilderness Family Naturals is a great company that sells much more beyond raw seeds. Certified Organic. Out of Stock These unique heirloom ground nuts are culti Southeast Ecuador. Certified Organ Kernels.50 Quantity in My Basket: none Product Rating: Not yet rated In Stock These unique heirloom ground nuts are cultivated in In Stock . Nuts.50 Quantity in My Basket: non Product Rating: Not yet rat In Stock Wilderness Family Naturals almonds are not pasteurized nor are they heated at any time. Certified Organic. They are truly raw.. Certified Organic. raw nuts and seeds. The 4# size is the vacuum packed bag these peanuts originally a -.95 Nuts. Raw. 1 lb. Almonds. in 1# bags. 1 lb. Almonds. dry conditions awaiting production. Read More. Ce Apricot K Price Nuts. Californian. Raw. Californian.Category Best Sellers -- Nuts. R Peanuts. Raw.. 25 lbs. roasted or toasted. 25 lbs.00 Nuts. Product Code: NRACase25 Price: $189. Jungle Peanuts. Raw. Read More. 4 lb. Certified Organic. With the exception of W Peanuts. Product Code: NRJP4 Price: $39. With the exception of the Wild Jun each 25# box is packaged as ordered.50 Nuts. Jungle Peanuts. Wild Jungle Peanuts are grown in the Amazon River Basin several times a year. Price: $160.The result of this hard work is evidenced by these certified organic. Cashews 25 lbs. without soaking or dehydrating. Price: $189. Price: $13. Raw.95 Quantity in My Basket: none Product Rating: Not yet rated Nuts. Product Code: NRJP1 Price: $13.50 Quantity in My Basket: none Product Rating: Not yet rated Nuts. We make purchases as necessary them. These raw nuts and seeds are stored in cool. Certified Organic. Certified Organic. Product Code: NRAK1 Price: $14. to assure the freshness and quality our customers have come to expect. they are the raw product Wilderness Family Naturals uses when creating their soaked and dehydrated nu well as nut butter blends. 1 lb. flavorful.00 Quantity in My Basket: none Product Rating: Not yet rated Out of Stock Nuts.00 Quantity in My Basket: none Product Rating: Not yet rated Nuts. Case of 12 Product Code: NRAK1Case12 Price: $174. 1 lb.. yet crispy and incredibly delicious. Certified Organ lbs. Product Code: NRH55 Price: $375. Product Code: NRPS25 Price: $365. We do our best to procure Out of Stock . Certified Organ 25 lbs. Certified Organic. Hazelnuts. Pecans. 55 lbs. Nuts. Product Code: NRPECase25 Price: $275. 25 lbs. Certified Organ 25 lbs. soft.00 Quantity in My Basket: none Product Rating: Not yet rated In Stock Our certified organic pecans are fresh. Raw. Certified Organic.Southeast Ecuador. Raw.. Raw. "NEW PRODUCT" Product Code: NRPENCase25 Price: $339. Raw.00 Quantity in My Basket: none Product Rating: Not yet rated Nuts. Raw.00 Quantity in My Basket: none Product Rating: Not yet rated In Stock Out of Stock Nuts.00 Quantity in My Basket: none Product Rating: Not yet rated Nuts. Certified Organic. Native. Read More. Apricot Kernels. Raw. Product Code: NRCCase25 Price: $160. Raw.the highest quality nuts available.00 Quantity in My Basket: none Product Rating: Not yet rated In Stock In Stock http://www.00 Quantity in My Basket: none Product Rating: Not yet rated Nuts. Nuts. Certified Organic. Certified Organ lbs.com Guide 2 of 8 Previous Next . These come from a small family farm in Texas.php Saving Tomato Seeds .. Product Code: NRWCase25 Price: $185. Read More. About.com/category/nuts-and-seeds-raw-nuts-andseeds.Seed Saving for Next Year's Tomato Crop By Marie Iannotti. Raw. Sunflower Seeds 25 lbs.wildernessfamilynaturals. Product Code: NRSFCase25 Price: $115. comDoctor Exposes Three Simple Tips That Help to Accelerate Fat Loss If the seeds are not floating in liquid from the tomato. About. You will need to allow 2-4 days for the fermentation to take place.Seed Saving for Next Year's Tomato Crop By Marie Iannotti.com Guide 3 of 8 Previous Next Fermentation is Complete . they make a good container for fermenting tomato seeds.Fermenting the Seeds Improves Germination Ad Tips to Trim Belly FatUnleashYourThin. As it does so. add up to a cup of water to help separate the seeds from the pulp. Then set the bowl of tomato seeds and pulp in a warm. Covering the top of the jar with cheesecloth or paper towel will keep fruit flies out and also diminish the spread of the unpleasant odor Saving Tomato Seeds . the mixture is going to begin to smell awful. out of the way spot. The extra space at the top of the jar controls some of the odor and the clear sides let you keep tabs on what is happening. If you have glass jars available. so store the bowl where you won't pass by frequently. About.Ad Never Eat These Two FoodsUnleashYourThin.Seed Saving for Next Year's Tomato Crop By Marie Iannotti.com Guide 4 of 8 Previous Next Checking the Seeds in the Jar . The process is done when bubbles start rising from the mixture or when the entire bowl is covered with mold.comTrim Off a Tiny Bit of Fat Daily By Avoiding These Two Common Foods What you eventually want to see is a layer of mold on top of your seeds & pulp. Don't leave the seeds fermenting past this stage or they may begin to germinate Saving Tomato Seeds . Seed Saving for Next Year's Tomato Crop By Marie Iannotti.Ad Never Eat These Two FoodsUnleashYourThin. About.comTrim Off a Tiny Bit of Fat Daily By Avoiding These Two Common Foods It is harder to see the layer of mold through the glass jar.com Guide 5 of 8 Previous Next Getting the Tomato Seeds Ready to Save . Saving Tomato Seeds . but you can generally tell the fermentation is complete when the seeds settle to the bottom of the jar in a watery liquid and the thicker pulp and mold sit on top of them. allowing you to drain off the excess first. You can add some water to the jar or bowl and stir or shake vigorously. Lifting it before rinsing the seeds will make rinsing easier.comTrim Off a Tiny Bit of Fat Daily By Avoiding These Two Common Foods . Cleaning Your Fermented Tomato Seeds Ad Never Eat These Two FoodsUnleashYourThin. but it's not necessary.Ad Never Eat These Two FoodsUnleashYourThin.comTrim Off a Tiny Bit of Fat Daily By Avoiding These Two Common Foods Finally you can remove and dispose of the mold covering. The good seeds will settle to the bottom. Don't use paper or paper towels or the seeds will stick to them and be difficult to remove. to dry. Shake them on the plate daily to make sure they don't clump and that they dry evenly. Storing and Saving Tomato Seeds Ad . Set them in a warm.comTrim Off a Tiny Bit of Fat Daily By Avoiding These Two Common Foods Spread the seeds onto either a paper plate or glass dish. Don't try to speed the process by using heat. dry spot and allow to dry completely.Strain the seed mixture into a colander and rinse the seeds well under running water. Try to remove any remaining pulp bits. Drying Tomato Seeds Ad Never Eat These Two FoodsUnleashYourThin. htm . The envelop shown here will be placed inside a canning jar.com/od/totallytomatoes/ss/TomatoSeeds_8.about.comHow to Design a Small Garden. here are some excellent heirloom tomato varieties to consider growing and passing along http://gardening.Pictures of Small Gardensvictoriana. Use Virtual Garden Tools. Remember to label and date your seeds! Now that you've seen how easy it is to save tomato seeds. in a cool. dry place. Once the seeds are thoroughly dry. you can store them in an air tight container. We have found that the fermentation method results in the cleanest seeds along with high germination rates possible. and have not been cross pollinated. are true-to-type.containers of fermenting tomato seeds. it is assumed that you are saving seed from tomatoes that are not hybrids. washed and sterilized plastic containers.How to Save Tomato Seeds Fermentation Method The following step-by-step guide to saving tomato seeds is the exact process that we use here on the farm to produce the great seed that you have come to expect from Victory Seeds®. Most larger fruits are cut in half at their equator and squeezed into labeled. small fruit . In presenting this guide. openpollinated. As seen in the above photo. The first photograph shows a very common late summer / early fall scene here on the farm . dry out. The idea is to promote fermentation. if the lids are left on tight. this photo is representative of what you will see in your containers. you might end up with a mess when they explode! After two to three days of fermentation. . and DO NOT leave the seeds in this liquid too long or they will begin to germinate. there is nothing holding the seeds back from germinating. Be attentive. I stir these batches a couple of times during the fermentation process as I have found that perfectly good seeds can get caught up on top of the mold scum. Fermentation is also said to be helpful in eliminating seed borne diseases. These jelly sacks contain a germination inhibitor so once it is gone. check on them often. The seeds can also darken if left in this process too long. This is why you need to get them from the fermentation to the drying process as quickly as possible. Also. we have learn from experience that making a small cut in the fruit will allow for better control of the squirting direction. and become throwaways. The containers of seeds and juice are then placed in a warm location (80 degrees F is good) and out of the direct sunlight with the lids loosely in place. The fermentation process breaks down the gelatinous material that encases the seed.can be simply squeezed. However. Once germination is complete and the seeds are no longer surrounded by the gelatinous matter. fermented tomato smell to be offensive. Some people find the ripe. To me it smells a lot like home brewing or winemaking. Stir up the concoction. . find an out of the way location in the garden and start the cleaning process by pouring off the top scum (the big chunks). Add water. Add more water and continue the rinse process.Carefully pour off the material floating on the surface. . tomato juice and other bits of the tomato tissue. Some people simply pour this mixture through a strainer and wash. I find that I eliminate a lot more undeveloped or bad seeds by this rinse and pour method. This will include bad seed. The nice. .Continue the process.pour cycles. After a few wash . It is similar to panning for gold. you end up with a batch of beautiful seeds. heavy seeds (gold) remain in the bottom of the container while the other material washes away with the liquid. healthy.rinse . This step is the first in the drying process. If you have small mesh drying screens. Also. use them. The container is quickly inverted onto your drying medium. . The seeds will stick and you will regret it. cheap coffee filters work great. This is what it looks like after picking up the container. If you are processing a lot of different varieties and in fairly small quantities (one ounce or less). Do not use paper towels. You might think you will remember what they are. but it is a big waste when you don't. You want something that will wick the moisture away from the seeds and promote drying. Make sure the filter is labeled with the variety and date. do not use metal or plastic. You need to get your seed dried quickly or it will start to sprout. A fan may be necessary if you have high humidity.avrdc. Stir a couple of times during the day breaking up the clumps of seeds. Four to seven years are typical. We store dried seed in airtight glass jars in a cool. Here is a link to another site: http://www. Small desiccant packets can also be used in the jars to lower the moisture and thereby help to increase seed life. dry location. Never dry in an oven.html http://www. you should experience seed germination rates of 50% for up to ten years.org/LC/tomato/hybrid/13extman.vintageveggies. Properly dried and stored. This is not the only method of saving tomato seeds but simply a method that has worked well for us for many. out of the direct sunlight with good ventilation. many years. Complete drying can take up to a week.com/information/seedsave_tomato.Locate the seeds in a warm location.html . Corn yellow . Amaranth . Wheat . Rye . Wild rice . Buckwheat . Quinoa . . please see the My ND Help page. the Nutrition Information tables. (For more information on how to create a recipe. To learn more about Add to Tracking. Serving Size Drop-Down Use the Serving Size drop-down menu to select the serving size that best fits your needs. and the Inflammation Factor graphic will be updated automatically as soon as you make your selection. The information displayed in the Nutrition Facts label. chopped (128g)" or "Carrots: 4 x 1 ounce (28g). if your recipe contains carrots. or Add to My Foods. you will see a list of the individual foods and the selected serving size and quantity for each. Create Recipe.5 x 1 cup." depending on which serving size you selected and which quantity you entered when creating the recipe.Nutrition Data provides this comprehensive nutrition information for every food and recipe: • • • • • • • • • • Ingredient List (recipes only) Nutrition Facts Label Nutritional Target Map™ Nutrition Data's Opinion Caloric Ratio Pyramid™ Estimated Glycemic Load™ Inflammation Factor Nutrient Balance Indicator™ Protein Quality Detailed Nutrition Information "Add to" Options The orange menu in the upper right provides quick access to analysis and tracking tools. To learn more about Add to Compare. Ingredient List (for Recipes Only) When analyzing a combination of foods that have been saved as a recipe. Note: The weight in grams refers to the selected serving size and not the weight of the indicated quantity. please see Nutrition Data's My Recipes Help page. the Estimated Glycemic Load™ graphic. you might see "Carrots: 1. For example. Clicking on the name of any individual ingredient will take you to the Nutrition Facts page for that food.) Back to top . please see the Compare Foods Help page. TIP: You can download a printable image (PDF) of this panel by clicking on the link below the panel. You will find Nutrition Facts labels in the same format on all packaged foods sold. A higher ND Rating indicates that a . The ND (Nutrition Data) Rating scores foods on a 0 to 5 scale based on the FDA recommendations for a healthy diet. Foods are mapped according to two nutritional indices that were developed by Nutrition Data: • • The Fullness Factor™ (FF) rates foods on a 0 to 5 scale that predicts the satiating effect of the food.Nutrition Facts Label The Nutrition Facts label is generated according to the nutrition labeling standard maintained by the FDA. foods with high FF numbers may support weight loss and foods with low FF numbers may support weight gain. Higher FF numbers indicate that a food is more filling or satisfying per calorie. The panel gives information about the nutrients that the FDA has determined are most critical in the American diet. Back to top Nutritional Target Map™ (patent pending) This graphic helps you see at a glance how foods line up with your nutritional and weight-management goals by telling you how nutritious (nutrient-dense) and filling (calorie-dense) a food is. Lower FF numbers suggest that a food will supply a lot of calories before you feel full. Changing the serving size in the Serving Size drop-down at the top of the page will automatically update the Nutrition Facts panel with values for the selected serving size. Therefore. Read more on the Fullness Factor™. . how many different essential nutrients are present. Back to top Nutrition Data's Opinion Nutrition Data awards foods 0 to 5 stars in each of three categories.food is more nutritious. cholesterol. and saturated fat. How to Use the Nutritional Target Map™ Every food has a distinct position on the Nutritional Target Map™. Foods closer to the upper right corner of the map (with a high Fullness Factor™ and a high ND Rating) are considered to be good choices for healthy weight loss. The proprietary formula used to derive the ND Rating takes into account the nutrient density of the food (how many nutrients per calorie). optimum nutrition. and healthy weight gain • • • Foods closer to the right edge of the map (with a high ND Rating) are considered to be good choices for optimizing the nutritional quality of your diet. See also the Better Choices Diet™ page. such as sodium. and specific areas of the Map align with common nutritional goals such as weight loss. the relative importance of the nutrients present. Foods closer to the lower right corner (with a low Fullness Factor™ and a high ND Rating) are considered to be good choices for healthy weight gain. and the amount of nutrients that are frequently overconsumed. based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). No food is completely good or bad for you: Optimum nutrition depends on your individualized needs and the combined nutritional benefits of all foods that you consume. according to the dietary recommendations of the FDA. and sodium. Foods that have more essential nutrients per calorie are considered better choices for optimum health. Nutrition Data's Opinion and ratings are editorial opinions of Nutrition Data. If a 200-Calorie serving provides.. and protein. Back to top Caloric Ratio Pyramid™ This graphic indicates the percentage of the food's calories that are derived from the three main macronutrients—carbohydrates. Nutrition Data also indicates whether a food is high or low in various nutrients. and are not intended to replace the advice of a nutritionist or healthcare professional. high levels of these nutrients are reported as "Bad. less than 2% of the Daily Value less than 5% of the Daily Value more than 20% of the Daily Value more than 40% of the Daily Value The food is considered to be. cholesterol. Likewise. fats. and if the food contains any trans fat. Note: Lower ratings do not necessarily mean that the food should be avoided but that it might be best consumed in moderation. high ratings do not guarantee a perfect food but indicate a food that is more likely to be a positive addition to your diet." while high levels of more essential nutrients are reported as "Good. If the food contains alcohol." Nutrition Data also reports if more than 20% of the calories in the food come from sugars or alcohol.. a fourth number will appear that indicates the percentage of calories derived from alcohol. very low in that nutrient low in that nutrient high in that nutrient very high in that nutrient Because of the health risks associated with overconsumption of saturated fat. given without warranty..Foods that are both nutritious and filling are considered better choices for weight loss.. Foods that are nutritious without being filling are considered better choices for healthy weight gain. . For example.) Back to top . the percentage of calories from fats decreases. How to use the Caloric Ratio Pyramid™ Although there are differences of opinion over which ratios are most optimal for health and weight loss. As you move downward on the pyramid. the left-most corner of the pyramid is 100% carbohydrate and the right-most is 100% protein. Any recommended caloric ratio can be envisioned as a "target zone." (Please see examples below. Advocates of the Atkins™ and South Beach™ diets recommend even lower consumption of carbohydrates. The top point of this pyramid indicates a food with 100% of its calories derived from fats (and 0% from carbohydrates and protein). many popular diets are based on a particular caloric ratio. the very bottom line of the pyramid indicates a food that is completely fat-free. the Caloric Ratio Pyramid™ will show you how various foods and meal plans align with your dietary goals. Proponents of the Zone™ diet recommend a ratio (40%-30%-30%) much lower in carbohydrates but higher in protein. In a similar manner. the USDA guidelines recommend that approximately 60% of the calories you consume should come from carbohydrates and approximately 30% from fat. while many other diet philosophies focus on an ultralow consumption of fats.Each position within this special graph indicates a different caloric ratio. Regardless of which diet philosophy you subscribe to. Estimated Glycemic Load™ Nutrition Data estimates the Glycemic Load of foods and recipes using a proprietary eGL formula. Because Glycemic Load is dependent on serving size, the eGL value will change if you adjust the serving size in the Serving Size drop-down at the top of the Nutrition Facts page. Glycemic Load gives an indication of how much a serving of a food is likely to increase your blood-sugar levels. A composite eGL is also generated as part of Nutrition Data's My Tracking report. This composite eGL is the sum of eGLs for all foods in your running total. To learn how to use My Tracking to analyze your diet, see the My Tracking Help page. How to use the estimated Glycemic Load™ Because Glycemic Load is related to the food's effect on blood sugar, low Glycemic Load diets are often recommended for diabetic control and weight loss. Foods with an eGL of 10 or less per serving are generally considered to have a low glycemic load. Foods with an eGL of 20 or more per serving are considered to have a high glycemic load. It is not necessary to avoid all foods with a high eGL to have a low glycemic diet, although you may wish to limit your intake of these foods. Experts vary on their recommendations for what your total for the day should be, but a typical target for total eGL is 100 or less per day, distributed somewhat evenly across your meals and snacks. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable. Read more about the Estimated Glycemic Load™. See also the Glycemic Index topic page. Back to top IF (Inflammation Factor) Rating™ Nutrition Data estimates the inflammatory or anti-inflammatory potential of individual or combinations of foods using a proprietary formula developed by Monica Reinagel. Foods with positive IF Ratings™ are considered anti-inflammatory and those with negative IF Ratings™ inflammatory. Because it is dependent on serving size, the IF Rating™ will change if you change the serving size in the Serving Size drop-down at the top of the Nutrition Facts page. If there is not enough data to calculate an IF Rating™, it will be indicated as N/A (not available). A composite IF Rating™ is also generated as part of Nutrition Data's My Tracking report. To learn how to use My Tracking to analyze your diet, see the My Tracking Help page. How to use the IF Rating™ Because systemic inflammation has been tied to an increased risk of a variety of diseases, many nutritional experts recommend an anti-inflammatory diet. It is not necessary to avoid all foods with negative IF Ratings™ to follow an anti-inflammatory diet, although strongly inflammatory foods should be eaten in limited quantities. The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive. A typical target for a single day is a combined IF Rating™ of 50 or higher. Those with inflammatory conditions or at increased risk for diseases linked with inflammation may try to reach a combined total of 200 or higher. Read more about the IF Rating™ Back to top Nutrient Balance Indicator™ Very few foods contain a complete array of essential nutrients; therefore, it's important to eat a variety of foods to fulfill our nutritional needs. The Nutrient Balance Indicator™ lets you see at a glance the nutritional strengths and weaknesses of a food, and can help you construct meals that are more nutritionally balanced. Each spoke in the wheel represents a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients—saturated fat, cholesterol, and sodium. The density of each nutrient is indicated by how far that spoke extends towards the edge of the graph. A Completeness Score™ between 0 and 100 summarizes how complete the food is with respect to 23 essential nutrients. How to Use the Nutrient Balance Indicator™ The main purpose of the Nutrient Balance Indicator™ is to visually summarize a food's nutritional strengths and weaknesses. For example, in the above graphic, you can see that this food is a poor source of vitamin D, vitamin B12, and selenium but that the food does contain abundant amounts of dietary fiber, vitamin K, thiamin, vitamin B6, folate, manganese, and potassium. It is also high in sodium. This information can help you choose other foods that complement the strengths and weaknesses of this food and create a nutritionally complete diet. For more detailed information about this graphic and its use, please see Nutrition Data's Nutrient Balance Indicator™ page. Back to top Optimal levels for amino acids are based on the following amino acid profile recommended by the Institute of Medicine's Food and Nutrition Board: Essential Amino Acid mg/g of Protein Tryptophan 7 Threonine 27 Isoleucine 25 Leucine 55 Lysine 51 Methionine+Cystine 25 Phenylalanine+Tyrosine 47 Valine 32 Histidine 18 Note: The Amino Acid Score calculated by Nutrition Data is a basic measure of protein quality, but it has not been adjusted for the digestibility of the protein. Protein digestibility depends on the type of protein (animal proteins are more digestible than plant proteins), as well as the method in which the food was prepared. If digestibility is accounted for, the Amino Acid Score will be somewhat lower than stated. The size of each spoke is proportionate to the percentage of the optimal level for that amino acid. a link is provided to "complementary" sources of protein.g.self. By combining complementary proteins. vegetarian diets) may not provide complete protein. Click on the More details button at the bottom of any category to see an extended list of nutrients. For recipes. The amino acid with the lowest level is considered the "limiting" amino acid for that food and determines the overall Amino Acid Score. A "~" in place of a value indicates a nutrient that has not been measured or whose value has not been reported to Nutrition Data. you may be able to increase the overall quality of the protein you consume. Read More http://nutritiondata.com/help/analysis-help#ixzz2W92xWHtm .Protein Quality Protein Quality is dependent on having all the essential amino acids in the proper proportions.. a "~" preceding a value indicates a nutrient for which one or more ingredients has no measured value. These are foods that are higher in the limiting amino acid(s) and/or lower in the amino acids most prevalent in the food. Changing the serving size in the serving size drop-down at the top of the page will automatically update these nutrient tables with values for the selected serving size. Back to top Detailed Nutrition Information This segment of the analysis displays values for the 130+ different nutrients tracked by Nutrition Data. If one or more amino acids are not present in sufficient amounts. Note: Not all foods have measured values for all nutrients. the protein in a food is considered incomplete. The Percent Daily Value (%DV) for those nutrients with FDA Daily Values is also listed to the right of the nutrient values. Each spoke on the Protein Quality Indicator™ represents one of the nine essential amino acids. Diets that are very low in protein or that are very restrictive in the types of protein consumed (e. How to Use the Protein Quality Indicator™ If the Amino Acid Score is less than 100. If the 1." which indicates how complete the food is with respect to 23 essential nutrients. but instead of having horizontal or vertical bars. the bars (or "spokes") of this graph extend outward from the center. the nutrient's spoke appears completely gray. For higher nutrient densities.000-calorie portion contains less than 10% of the Daily Value for a nutrient. This symbol illustrates nutrient density and provides visual feedback that can help you create meals that are healthier and more nutritionally balanced.The Nutrient Balance Indicator™ appears in every ND analysis. Nutrient Balance at a Glance The main purpose of the Nutrient Balance Indicator™ is to visually expose some of the food's nutritional strengths and weaknesses. How to Interpret the Nutrient Balance Indicator™ The main portion of the Nutrient Balance Indicator™ is a special type of radial graph. it's very easy to see that this food is a poor source of vitamin D. potassium. and selenium. manganese. or if no data is available for that nutrient. vitamin B12. in the above detail. . The nutrient densities used for the Nutrient Balance Indicator™ are derived from the percentages of FDA Daily Values that are contained in a 1. folate. Vitamins (purple). Minerals (white). a proportionate part of the spoke is filled with color.000-calorie portion of the food. For example. Protein (blue). thiamin. It also includes a calculated "Completeness Score™. and sodium. and also on ND's Total Consumption report. but that the food does contain abundant amounts of dietary fiber. Each spoke represents a different essential nutrient and is grouped into one of five color-coded categories — Dietary Fiber (green). and potentially troublesome nutrients (yellow). vitamin K. It's very similar to a bar graph. vitamin B6. ND's Rating compares the levels of "good" nutrients to the levels of "bad" nutrients to evaluate the food's potential for making a positive impact on your diet. For example. they have very different purposes. They're shown on the Nutrient Balance Indicator™ simply to provide feedback to those individuals who are restricting their intake of these nutrients. consider the following food: . cholesterol. it's possible (and very common) to have foods with good ratings that are still deficient in some nutrients. Therefore. While the Completeness Score™ and Nutrition Data's Rating are both derived from the density of the essential nutrients in the food. however. It does not. With a Completeness Score™ of 100. provide any indication of whether the food contains a complete array of essential nutrients. all of the spokes on the Nutrient Balance Indicator™ (except for the three yellow ones) will be completely filled. and sodium are not included in the calculation of ND's Completeness Score™. Note: Saturated fat.Understanding the Completeness Score™ At the bottom of the Nutrient Balance Indicator™ is a Completeness Score™ that ranges from 0 to 100. This score essentially tells you how close the food is to filling your needs for all of these essential nutrients. the Nutrient Balance Indicator™ provides a better way to gauge the nutritional value of an entire meal. you can easily experiment with your own meals and recipes to find combinations of foods that are more nutritionally complete. look at the Nutrient Balance Indicator™ above. canned Spinach. Despite their high rating. Tuna.5 cups mushrooms . Because of these deficiencies. cooked + + = Recipe: 3 oz Tuna + 1.Mushrooms. below are Nutrient Balance Indicators™ for three individual foods.0 because they are a good source of many nutrients and are especially rich in vitamin D. vitamin K. and vitamin B12. By using My ND. and copper. pantothenic acid. plus a recipe that combines them. However. mushrooms are a poor source of calcium and are completely deficient in vitamin A. cooked Mushrooms. vitamin E. niacin. For example. The nutritional strengths of these foods complement one another.5 cups spinach + 0. its Completeness Score™ is well below 100. Using the Nutrient Balance Indicator™ to Improve Your Meals and Recipes While the ND Rating provides feedback on the nutritional value of a single food. so the resulting recipe is more nutritionally complete. cooked ND gives cooked mushrooms its highest rating of 5. Nutrition Data's Nutrient Balance Indicator™ and Completeness Score™ simply help you find those nutritionally superior foods. it's likely that you consume roughly two times that amount of food. Remember that this score is based on the nutrients contained in 1. however. If junk food is all that you eat. please see the My Recipes Help page.000 calories of the food.Note: To learn how to create and analyze your own recipes with My Recipes. Most people consume some foods (e. but don't become obsessed with this number. However. . you could correct a weak diet simply by adding a daily multivitamin. So. in theory.g. In a single day. your health will eventually suffer. Does the Completeness Score™ Need to Be 100? It's a good idea to strive for higher Completeness Scores™. Can You Rely on Nutritional Supplements to Satisfy Your Needs? All of the essential nutrients in Nutrition Data's Nutrient Balance Indicator™ are available in supplement form. flavored drinks) for reasons other than simple nourishment. Realize. Nutrition is an evolving science. that vitamin and mineral supplements are refined products that typically contain only the nutrients shown on their label. you have more leeway to enjoy some of the less nutritious foods without jeopardizing your nutritional health. desserts. so it's possible for you to be fully nourished even if the overall Completeness Score™ for your diet is below 100.. if you make sure that nutritionally rich and complete foods make up the majority of your diet. junk foods. and not every essential nutrient has yet been identified. which is lacking in most grains. A healthy diet needn't be composed solely of spinach and salmon. such as the one profiled below. In addition to the protein you'll receive . quinoa is derived from the seed of a plant that is related to spinach. Quinoa's secret is that it contains an amino acid called lysine. Read on for more information about foods that you're probably not eating. Read More http://nutritiondata.com/help/nutrient-balanceindicator#ixzz2W93jVUQS 5 Superfoods You Don't Know About • • • • Share Email Print RSS Pages: 1 2 If you're like most Americans and made a New Year's resolution to eat healthier.By consuming nutritious whole foods. but should be. Instead of relying on nutritional supplements. quinoa has just recently made its debut in North America. varied and delicious. Nutrition shakes. That's right: There are many other lesser-known foods that can make your diet healthy. Quinoa Looking for additional protein in your diet? Forget meat or protein shakes. it's more likely that you'll benefit from trace nutrients that your supplements don't include. are a type of supplement that is especially well suited for this purpose. lysine makes quinoa a complete protein. A main staple of the ancient Inca diet. quinoa (pronounced keen-wa) contains more protein than any other grain. Termed a "supergrain" by nutritionists and food gurus. then I have some tips for you.self. consider using them to fill in during the times when it's not possible or practical to prepare and eat a regular meal. a food that contains all the minerals found in human blood and a super-healthy leafy green. and has more protein than milk. potassium. zinc. Amaranth Amaranth is another supergrain that is extremely high in protein.com/sports/foodcourt_100/149_eating_well. ready-made bread and mixes for baked goods (such as pancakes and muffins).(the World Health Organization equates the protein levels in quinoa to the amount found in milk). niacin. It is regularly made into flour and used to create breads. well-balanced meal. the amino acid lacking in most other grains that is responsible for adding protein. In addition to these benefits. Furthermore. derived from the amaranth plant. which makes it a perfect choice for people with celiac disease or a gluten allergy. amaranth does not contain gluten. The best way to consume quinoa is to toast the seeds in a dry skillet (after rinsing them thoroughly). Amaranth seeds. However. A great meat substitute. potassium. Toasted quinoa can then be combined with oil. Amaranth is a very versatile grain that can be used in a variety of different dishes. spices and water to create a pilaf-type dish. it is more costly than other grains. it is relatively new to North America. Amaranth contains three times more fiber and five times more iron than wheat.askmen. and phosphorous. It can also be used as a breading substitute for meats. are similar to quinoa in that they contain lysine. calcium. it tends to triple in size after cooking. thiamin. nuts.. fish or chicken. This supergrain is found extensively in health-food or whole-food markets in the form of hot and cold cereals. and riboflavin. and it can be added to soups or salads (it has a nutty flavor that complements cold and hot foods nicely). Cooked quinoa can also be added to soups. and cold cooked quinoa is a great addition to salads. therefore. Incorporate fruit. you'll also get your daily doses of vitamin B6. so you will get your money's worth. Although quinoa has been around for centuries. pastas or other baked goods (found primarily in health food stores). quinoa is a great source of copper. Next Page >> AskMen's Free Weekly Newsletter Read more: http://www. stir-fries.html#ixzz2W9RsMgaq 5 Superfoods You Don't Know About . amaranth also has high levels of vitamins A and C. and folate. cheese or fresh herbs into the pilaf to create a whole.. magnesium. casseroles or stews. Unlike most other grains. folate. To make tempeh. Tempeh is solid and will not fall apart like tofu (another soy protein meat substitute) when cooking. In more recent studies. which can help prevent the onset of many bowelrelated illnesses and conditions.the result is a solid. alleviate many autoimmune disorders (including arthritis and lupus). which makes it relatively easy to prepare. most commonly referred to as seaweed. cake-like substance. They have been shown to improve heart health. iron. which have many health benefits.• • • • Share Email Print RSS Pages: 12 Tempeh Tempeh is derived from fermented soybeans. In addition to its high levels of soy protein. in fact. but it can definitely provide equal amounts of protein with less fat. reduce hypertension. seaweed is a better source of minerals than any other vegetable. or it can be ground up and added to soups and pasta sauces. soybeans are inoculated with a culturing agent and incubated -. they are. It is also armed with dietary fiber. Sea vegetables. Furthermore. such as depression. Don't worry. magnesium. cholesterol and calories. Don't get us wrong: Tempeh does not taste like meat (so it will not satisfy a steak craving). This is yet another outlet of soy that has come to exist as a healthy substitute for meat. you're not eating the bright green stuff that grows along the side of boats -chances are that you've tasted sea vegetables in some form without even knowing it. Seaweed (sea vegetables) Sea vegetables are neither plants nor animals. tempeh is also a great source of omega-3 fatty acids. tempeh and other foods containing soy protein have been shown to reduce the risk of prostate cancer due to their high levels of the isoflavone genistein. and improve certain mental health conditions. Seaweed contains all the minerals found in human . algae found in both freshwater and saltwater environments. are great sources of vitamin B. It can be seasoned and broiled or baked (like meat). and calcium. and serve it as a side dish. since kale is a relatively fat-free and low-calorie food. it is a great addition to any healthy diet. as well as manganese. such as kelp. you are most likely to find seaweed in Japanese food. which have been proven to ward off the debilitating eye disease.askmen. and iron. Food and health scientists believe that these important compounds fuel the body to detox carcinogenic substances in the body. E. such as vitamins A. Kale is also commonly chopped for use in soups. but it is much more versatile.the gland that controls most of the body's physiological functions. with nearly identical concentrations. It can be wrapped around sushi rolls. served on top of salads or in soups.blood. There are many varieties of sea vegetables that can be used in different ways. Kale is also packed with additional nutrients. A great way to prepare kale is to saute it with spices. onions. In addition to its cancer-fighting qualities. C. copper. Kale has primarily stood out among nutritionists as an anti-cancer food due to the high amounts of organosulfur compounds it contains. Additionally. Certain types of seaweed. and salads. the most common cause of vision loss among people aged 55 and older. also have very high levels of iodine. as the minerals in seawater are similar to those found in our blood. As I always say. virtually fat-free food that has anti-inflammatory and stressrelief qualities. the key to a healthy diet is moderation and variety. which is essential in regulating the thyroid -. thus warding off certain types of cancer. Seaweed is a low-calorie. This is due to the presence of carotenoids (lutein and zeaxanthin). and eaten (dried) right out of the bag. and B. It has a bitter taste. though.com/sports/foodcourt_100/149b_eating_well. Kale Kale is a green. as well as the ability to lower the risk of heart disease. In North America. Why don't you try something new this week? Read more: http://www. so it is best flavored with spices or combined with sweeter ingredients. kale has also been shown to lower the risk of cataracts.html#ixzz2W9SBvw Dw . stir-fries. garlic. try new foods to be healthy Spice up your healthy diet by adding some of these superfoods. calcium. leafy vegetable from the same family as cabbage and Brussels sprouts. pasta sauces. and oil. All About Grains View our complete line of Whole Grains • • • • • • • • • • • • • • • • Introduction Amaranth Barley Buckwheat Corn Flax Kamut Millet Oats Popcorn Quinoa Rice Rye Spelt Triticale Wheat . Introduction - All About Grains View our complete line of Whole Grains Grains are the most important food group. We should be eating most of our foods from them every day. It's no accident the USDA's food pyramid suggests we eat 6-11 servings from this group each day. According to the food pyramid, we should be eating twice as much from the cereals group than any other group. This is because our bodies were designed to subsist mostly on grains and they do their best when following this simple guideline. Grains should supply us with the majority of our energy intake. Grains are loaded with complex carbohydrates that take a lot of time to metabolize and turn into energy. This is important for a couple of reasons. By eating grains, your circulatory system doesn't get hammered with a ton of glucose that's hard to process. Eating mostly sweets and highly refined foods causes all sorts of problems. These foods cause high and then low blood-sugar levels with their attending symptoms of loss of concentration and behavioral problems in children. The complex carbohydrates found in whole grains are slowly broken down by your digestive system into usable sugars. They give your body a metered flow of energy - food that will stick with you without you or your children getting hungry long before the next meal. Grains are also a rich protein source, supplying half the world's protein needs. Mostly low in fat, grains are generally rich in the B vitamins and contain many minerals needed for good health. Please see our vitamin and mineral pages to learn more about how these essential nutrients perform in the body. Generally, grains are high in soluble and insoluble fiber. Fiber contains few vitamins, minerals or calories but performs a vital function in our digestive system. Fiber maintains bulk so the digestive juices keep flowing. Our intestinal tract permits liquefied, digested foods to pass through it's walls into the blood stream where these nutrients can be used throughout the body to keep us healthy. Not as well known is the digestive system's secondary function of taking waste products and poisons and carrying them outside our body. If everything we eat is liquefied and absorbed, there's nothing to keep these poisons and waste products, which are dumped into the intestinal tract, moving through the system. And if this happens, some of them are even re-absorbed back into the circulatory system where the blood moves these unwanted agents throughout our systems again! This is very unhealthy. Cholesterol is an excellent example of this where it's re-absorbed back into the body in the large intestine if there isn't something to keep it moving. This 'something' is fiber, and is sometimes referred to as 'roughage.' Fiber has been directly linked to reducing heart disease. It also reduces constipation, tends to clean the intestinal walls and generally promotes good health. Grains, in their whole, unrefined form contain large amounts of fiber. Let's talk a bit more about protein. The weak levels of the amino acid, lysine, found in grain has customarily been considered grain's nutritional 'weak link.' However, unknown by many people, there are several grains rich in lysine such as buckwheat, amaranth, quinoa and oats. These grains can either be eaten by themselves or blended with wheat, one of the low lysine grains, providing a balanced protein. You can also do this by adding dairy products or legumes to your diet. It's not necessary to eat meat to exceed the body's protein needs. For those of you interested in food storage, grains in their whole seed form are the longest storing foods obtainable. When stored dry in a cool place, grains retain their excellent nutritional characteristics over many years. Unfortunately, grain milled into flour has a relatively short storage life of about one year when stored in paper bags. This is because flour link have that hard, outer shell that protects it's contents from oxidation like the whole seed provides. For the best storage life, store your foods in their whole seed form. Then, when you grind your grains for use, you get all the nutrition these whole kernels intended you to receive. Nature meant for us to eat grains in their whole form as has been done by man for millennia. But within the last 100 years this has changed. Grains, freshly ground in their whole seed form contain all the nutrients required for their digestion. When we eat fractional products made from grain such as highly refined white flour, our bodies must pull from their nutrient reserves to digest these nutrient poor foods leaving our nutrient bank poorer than it was before we ate them. This ought not to be! Grains eaten in their whole form add to the body's nutrient bank, bringing good health. Man has been cultivating grains for many thousands of years. Most of the present grains we eat have ancient origins but a few, such as Tritiale are only about 100 years old. Through the centuries, different grains have naturally evolved until today they contain large amounts of carbohydrates, protein, vitamins and minerals. Of present day world production, wheat tips the scale as the most cultivated crop making up 30% of the world's grain production. Wheat is followed by rice and corn both at 28%. Barley is 4th at 7% followed by sorghum at 3%, oats at 2% and millet and rye are each at 1%. In addition to these grains, there are numerous minor grains available whose production is so small they are not on the world grain production list. Eating a balanced diet from all the major food groups greatly improves your chances of getting the vital nutrients your body needs to stay healthy without the need of nutritional supplements. Eating these foods in their whole, fresh form will increase the nutritional value of what you eat and at the same time be more pleasing to the pallet. We hope the pages in this section will help you rediscover the wholesome goodness found in the many grains available and tickle your curiosity enough to give the ones you are unfamiliar with a try. Amaranth - All About Grains View our complete line of Organic Amaranth Amaranth seeds are tan or light brown in color and are about the size of poppy seeds. Not a true cereal grain, Amaranth is sometimes called a 'pseudo-grain' and has been referred to as a herb or even a vegetable. There are 60 species of Amaranth on the planet. With it's own genus classification, Amaranthus, Amaranth is a relative of the common pigweed. Some of these species of Amaranth are grown for their spinach-like leaves which are eaten as a salad while other species are grown only for ornamental or decorative purposes. And lastly, still other species produce the tiny seeds that are so nutritious. Sold mostly in health food stores, Amaranth is an extremely nutritious grain that is just becoming known in North America. Amaranth has a long and interesting history in Mexico where it's been grown and harvested for thousands of years by the Mayan and Incan civilizations. The Aztecs believed Amaranth had magical properties that would give them amazing strength. Because of this, it became one of the main foods of the Aztec royalty. Amaranth also held an intricate role in some of their ancient rituals. In one ritual, the seeds were crushed open, then honey and human blood were added followed by forming this reddish paste into the shapes of birds and snakes then baking it. With the coming of the Spanish into the Americas, this abominable practice was abolished. Every crop of Amaranth that could be found was burned. Punishment for possession of the grain became so harsh that even having one seed was punished by chopping off the hands. Amaranth quickly became a 'lost' seed for many generations. Presently, Amaranth is grown in Mexico, Peru and Nepal as well as in the United States. Amaranth's great nutritional qualities are the driving force powering it's comeback. It's high in protein, particularly in the amino acid, Lysine, which is low in the cereal grains. In fact, Amaranth has the highest lysine content of all the grains in this study with Quinoa coming in a close second. To make your whole wheat bread a complete protein, substitute about 25% of your wheat flour with Amaranth flour. Amaranth, by itself, has a really nice amino acid blend. Just 150 grams of the grain is all that's required to supply an adult with 100% of the daily requirement of protein. Amaranth is one of the highest grains in fiber content. This makes Amaranth an effective agent against cancer and heart disease. Amaranth is also the only grain in this study that contains significant amounts of phytosterols which scientists are just now learning play a major part in the prevention of all kinds of diseases. Amaranth is also rich in many vitamins and minerals. The following table lists only the nutrients in Amaranth that are higher than those found in wheat. As nutritious as wheat is, you can see that Amaranth puts it to shame... 000 129 Potassium Mg : 366. However. soups and granola.net/~ashburysaubergines/a/r3. pancakes.000 114 Protein Gms: 14.834 472 Phytosterols Mg : 24.htm Amaranth Salad http://www.200 121 Ascorbic acid Mg : 4.gfrecipes.891 461 Total dietary fiber Gms: 15. As Amaranth contains fairly high levels of poly-unsaturated fats. it's not good for making yeast breads by itself.000 528 Phosphorus Mg : 455.200 Infinite Riboflavin Mg : 0. Amaranth can be your grain of choice.nuworldamaranth. Amaranth contains no gluten and because of this.180 120 Copper Mg : 0. We think you will enjoy experimenting with this ancient grain and will be excited with it's wholesome flavor and the excellent nutrition it will provide for your family. more permeable shell.777 179 Palmitic acid (16:0) Gms: 1. Mixed with 75% wheat flour and 25% Amaranth flour.txt Quinoa and Amaranth Recipes http://home.com/amaranth.000 Infinite Histidine Gms: 0.433 746 Linoleic acid (18:2/n6) Gms: 2.208 181 Folacin Mcg: 49. it's a good idea to store them in your refrigerator after opening the container.389 136 Isoleucine Gms: 0.433 717 Ttl polyunsaturated fat Gms: 2. Amaranth flour also makes a nice thickener for gravies.284 549 Oleic acid (18:1) Gms: 1.662 618 Ttl monounsaturated fat Gms: 1. for breads that don't require gluten to raise such as biscuits. the resulting dough should give you a nice rising loaf of bread. Amaranth should store better than Quinoa or buckwheat which have similar nutritional qualities but have a softer. Popped Amaranth's uses are many as they add texture and crunchiness to breads. muffins. Recipes: http://www. Whole seed.558 153 Tryptophan Gms: 0.com/recipeindex.Nutrients in 100 Grams of Amaranth Unit Amount % More of In Than Nutrient Measure Amaranth Wheat Food energy KCal: 374.000 101 Calcium Mg : 153. you can go as high as 100% Amaranth flour.att.582 127 Leucine Gms: 0.450 115 Total lipid (fat) Gms: 6.799 176 Amaranth must be cooked before it is eaten because it contains components in it's raw form that block the absorption of some nutrients in our digestive system. However. it can be toasted before grinding. For those of you who are allergic to wheat. pastas or flat breads. package them with oxygen absorbers in an air-tight container which should extend their storage life for several years if stored in a cool place. You should cook Amaranth whether you plan on giving it to your family or your pets.000 211 Iron Mg : 7. Try popping it like you would pop popcorn. salads. Having a hard outer shell.590 238 Zinc Mg : 3.879 103 Lysine Gms: 0.060 178 Alanine Gms: 0.181 113 Valine Gms: 0. mixes well with wheat flour to make a myriad of different baked goods.000 158 Magnesium Mg : 266.htm Amaranth and Quinoa recipes . granolas and as already mentioned.679 122 Arginine Gms: 1.226 112 Threonine Gms: 0. cooked Amaranth also goes well in soups. For long term storage.510 423 Total saturated fat Gms: 1. soups and stews. It can also be ground raw or for added flavor.747 223 Methionine Gms: 0. Sprouted Amaranth goes well in salads or prepared cereals. Amaranth can be boiled for 20 minutes in it's whole seed form for a morning breakfast cereal. http://www.lombardia.com/kitchen/bread/recipe735.html Toasted Amaranth Rolls http://www.ichef.com/ichef-recipes/Breads/42223.html Amaranth Rye Sticks References: The Prudent Pantry by Alan T. Hagen http://www.voicenet.com/~tjohn/grains.html http://www.godsbanquet.com/recipes/grain.htm http://wv.essortment.com/whatisamaranth_rirz.htm http://www.nuworldamaranth.com http://www.nuworldamaranth.com/nutritionindex.htm Barley - All About Grains View our complete line of Barley Much like rye, barley can grow in harsh conditions and poor soils where other grains wouldn't produce well. Being an ancient grain, barley was one of the first grains domesticated, even before wheat was cultivated. Not used as much as it once was as a food, barley is still a very important crop in today's market place. Today, barley is primarily used as animal feed and for making malt in the making of beer. However, on a smaller scale, barley can be processed for human consumption in the form of pot or hulled barley, pearled barley and barley flakes. Barley's nutrition is much like wheat's. There are a few minor differences, however. Barley contains twice as many fatty acids as wheat which accounts for it's 10% higher calorie count. And as great as wheat's fiber content is, barley contains about 40% more, or over 17%. Barley contains vitamin E; wheat contains none. And barley contains 68% more thiamin, 250% more riboflavin and 38% more lysine than wheat, giving barley a more balanced protein. Whole barley must be prepared for human consumption because of it's hard, fibrous hull that is not easily removed. Only buy barley in it's whole form if you want to sprout it and eat it as barley grass. Processors use an abrasive machine to remove the hull making it safe to eat. At this stage it's called hulled or pot barley. In this processed form, the germ has been damaged to the point that it will no longer sprout. Pearled barley, which is hulled barley with the ends of the kernel removed so it's round in shape is another popular way you can get barley. Pearled barley has it's germ and much of the bran around the endosperm removed. This is where many of the vitamins and minerals are found and because of this, it's nutritional qualities are down about 25%-33% from what you generally find in hulled barley. But pearled barley cooks up much quicker which is it's big advantage. Both pearled barley and hulled barley are primarily used in soups and stews where they fluff up to almost the size of a pea. Some people also cook a pot of hulled or pearled barley and eat it as a breakfast cereal. It's also sometimes an ingredient in vegetable stuffing or used in pilafs. You can make barley flour at home by putting hulled or pearled barley though your grain grinder. Barley flour has a weaker gluten than wheat flour so when making yeast breads, you will not want to add more than 50% barley flour to your wheat flour. In some parts of the world such as Scotland and Ireland, barley flour plays a predominant part in their baking. Barley flour adds a nutty and appealing flavor to your baked goods. When making pancakes, biscuits and rolls, you can use 100% barley flour and still get good results. Barley 'flakes' are made by rolling hulled barley. It looks almost identical to rolled oats and can be used like rolled oats in making cooked breakfast cereal. Barley flakes are also a perfect ingredient for granola. A few barley flakes mixed with bread dough gives your breads a unique texture and makes them even more healthy with a robust appearance and an enhanced flavor. For the qualities barley possesses it is far under-used in North America today. Inexpensive in price, barley in it's many forms can be used to add wholesome, nutritional goodness to the vast majority of foods you cook every day. Barley Recipes http://starburst.cbl.cees.edu/~tara/mushbarley.html Mushroom Barley Soup References: The Prudent Pantry by Alan T. Hagen http://www.godsbanquet.com/recipes/grain.htm Buckwheat - All About Grains View our complete line of Buckwheat View our complete line of Organic Buckwheat It is believed that buckwheat was first domesticated in China. As it spread across Asia and Europe during the centuries, it took a particularly strong hold in Russia where kasha is popular. A relatively new grain, it hasn't been in cultivation for much more than a thousand years. Saying it's a grain is a misstatement as it's not really a grain at all. It's actually, technically, a fruit. It's a hardy plant that thrives in poor soil conditions and continues to live through freezing temperatures, droughts and excess rain. The unprocessed, three-sided buckwheat seed has a thick, hard outer hull that must be mechanically removed before it's ready to eat which is the way it's sold. After the seed has been de-hulled, the inner seed or groat has a light brown or light green coloring and is so soft that it can be easily chewed. Having a distinctive, pleasant, rich flavor all it's own, 100% buckwheat flour makes delicious pancakes. Mixed with wheat flour, buckwheat makes great tasting biscuits, muffins and breads and can be mixed up to 50% with wheat flour for making yeast breads. In Eastern Europe, the groats are toasted and are known as kasha. Commercial food processors mix buckwheat flour with other flours to make pancake mixes, breakfast cereals, breads and turkey stuffing. In Europe, buckwheat groats are used whole in hot cereals and soups. They can also be boiled until they become soft and fluffy and then eaten like rice. The Orient is the largest user of North American grown buckwheat where it's used to make sorba noodles. Whole grain buckwheat is an amazingly nutritious food. Even though it's protein is relatively low at approximately 11%, the protein buckwheat does have contains the eight essential amino acids and is one of the few "grains" (remember that buckwheat isn't a grain at all) high in lysine. If you use half buckwheat flour with your wheat flour, the buckwheat's amino acids will round out the limiting amino acids in your wheat nicely, giving you a nearly perfect balance of the 8 essential amino acids. This particular balance between half wheat and half buckwheat flour is much more closely aligned to your dietary needs even than lean beef!!! It's also rich in many of the B vitamins as well as the minerals; phosphorus, magnesium, iron, zinc, copper and manganese. In addition to this, it's a good oil source of Linoleic acid, one of the two essential fatty acids we must have to be healthy. Nutritionally speaking, buckwheat is a truly impressive food. Buckwheat contains rather volatile essential fats inside the seed that aren't protected very well after the air-tight hull has been removed. It isn't a good storing grain unless precautions are taken to remove the oxygen. Like brown rice, oxygen makes the essential oils in the seed go rancid, giving it a bad taste and making it unfit to eat. So, when storing buckwheat for long term storage, be sure you place it in airtight containers and use oxygen absorber technology which should give it a long storage life. The buckwheat plant is also very useful as honey bees love it's flowers for making dark, rich flavored honey. And farmers also use it as a green fertilizer. Just a couple of years ago, buckwheat hull pillows were the rage. You can still find buckwheat hull pillows advertised in different catalogs. These pillows are famous for providing a soft yet cool pillow that permits the skin next to the pillow to breath. Buckwheat is certainly a versatile plant and is definitely a seed worth storing to round out the nutrition in your food supply - especially if you'd prefer not to eat beans to get that lysine to augment your wheat. Buckwheat Recipes: Over 100 Recipes at Soar http://inikwww.gfrecipes.com/buckwheat.txt http://cgi.fatfree.com/cgi-bin/fatfree/recipes.cgi?buckwheat+or+kasha corn starch was the first discovered alternate use for field corn. natural means have been developed among peoples to get their nutrition from foods. Sweet corn.minus the husk .com/recipes/grain.ab. has a very thin skin.grind it dry into a meal. The resulting food had a unique flavor. literally thousands of other uses for corn have been discovered. tasting nothing like corn. the most popular beverage sweetener in North America today which is twice as sweet as regular table sugars. has a very thick outer skin that doesn't soften up to the point you can eat it even if you cook it for hours. Native American cultures have been soaking field corn in wood ash water for centuries to remove the outer husk making the whole kernel .edible without grinding it. It's fascinating how. Many believe that corn.html http://www. sweet corn. crayons.gov. The kernels puffed up which broke the outer shell open.All About Grains View our complete line of Corn Talk with most any corn farmer and he will most likely argue. Soon after this. remove the skin and eat it as hominy. the corn we eat as a vegetable. Another name for Yellow Dent Corn is 'field corn. There is twice as much field corn grown in the US than any other single grain. soaps. more than any other grain during this new century. that corn is the most important grain in production today. Hagan http://www.ca/agdex/100/118_20-2. beverages. cosmetic and skin care products. Aside from eating the kernel itself. Sweet corn is loaded with sugars which is harvested before the kernels mature. or by using a lye. food supplements and the list goes on and on.References: The Prudent Pantry by Alan T. knowing nothing about nutrition. will be instrumental in feeding the world's ever growing population. It was also coarsely ground to make hominy grits.' Field corn is quite a different product than what most North Americans have become accustomed to. should the subject come up. This list includes ethanol alcohol.htm Corn . The field corn called yellow dent. or dried and ground into masa and was then used to make tortillas.godsbanquet. rubber. absorbent materials for diapers. Many years ago Indians soaked their corn for hours in water that had been seeped through wood ashes containing potassium hydroxide. This process of using some . developers learned how to turn corn starch into fructose sugar. tamales or pikki bread. From this humble beginning. drugs. food additives. biodegradable plastics. batteries.agric. There's really only two ways to eat it . This whole hominy was then used in soups and stews. turning yellow dent corn into whole hominy. of which popcorn is a close relative. pellagra from forming.type of caustic agent to remove the outer husk of the corn kernel is yet another example. Several caustic solutions can be used to remove the husks. It's too bad that Old World descendant Americans living in the Deep South during the 1920s and 1930s didn't learn this simple lesson as so many of them suffered from pellagra during that period of time. because they have taken so many nutrients out during the milling process. In store-bought corn flour or meal. For the weight conscious among us. Zinc and the essential Linoleic Acid.something they don't want to happen before you get their cornmeal home and used. There's a couple of reasons for this. Corn contains enough niacin to prevent it's deficiency disease. The other variety of field corn. However. However. the flint type corns make more of a gritty flour. Yellow dent corn gets it's name from the inward 'dent' on each side of the kernel and is the primary corn used by the large food manufacturers in making a myriad of products including corn chips. called flint corn. Corn has sometimes gotten a bad rap as not being a very nutritious food. The grain millers particularly like to remove the germ as it contains the oils that quickly go rancid . tortillas and taco shells. un-chelated minerals back in to make it look like the customer is buying a healthy product. there's a big difference between the corn meal you can buy in the store and freshly ground corn meal you grind yourself at home. Commercial enterprises presently use common lye. or slaked lime. which is calcium oxide. the lye treatment the natives have been using for centuries to remove the outer skin frees up this niacin so the body can absorb it. calcium to the end product. corn is low in lysine. And just like white wheat flour. the outer skin (a great source of fiber) and the germ which is loaded with nutrients has been removed.000 years. if you add just 50 grams of soybeans to 100 grams of yellow dent corn (dry weight) it more than rounds out an adult male's one day requirement for the essential amino acids. Magnesium. The cornmeal you buy in the store is also most likely made from yellow dent corn. But it's in an unusable form! However. nutritionally speaking. Corn contains adequate amounts of vitamin A. Yellow dent corn has a relatively soft. Iron. has a very hard starchy interior. Like the majority of the other cereal grains. And it's marginally low in Isoleucine and the amino acid combination Methionine and Cystine as well. or sodium hydroxide. It goes almost without mention that corn and legumes (two complementary foods that combine to make a complete protein) have been staple foods for the peoples in Central and South America for centuries and continues to be so to this day. The Pilgrims were preserved by corn the Indians gave them and corn from that time has traveled with us into modern . otherwise known as calcium hydroxide or pickling lime also works well for this process and adds the nutrient. Unfortunately. they'll chuck some cheap. Popcorn and flint corn can also be ground into a flour but their hard starch tends to shatter rather than mush into a powder. Because of this. Corn has been grown by the original peoples on North and South America for 7. Corn's 72% starch content makes it a high energy food. Christopher Columbus brought corn home to Spain. this works out to only 565 calories. Quicklime. it also contains many of the vitamins and minerals that make corn so healthy. the highest of any cereal grain. inner starchy layer which grinds nicely into a powder. Not bad! Corn also contains goodly quantities of many B vitamins and the minerals Phosphorus. that with squash and beans has kept the early native Americans alive for centuries. Cornmeal Recipes http://www.htm Flax . produces great results both in flavor and nutrition.com/~tjohn/grains.com/recipes/grain.godsbanquet. A lot of that extra flavor comes from the parts of the kernel that's not removed when you mill it.html http://agguide.history.All About Grains View our complete line of Flax View our complete line of Organic Flax Flax is truly an amazing grain which is proving itself over and over again as a nutritional wonder-grain. Hagan http://www. Until you've tried freshly ground corn. The scientific community is becoming more and more excited as it continues to learn about the healthful and healing effects of flax. We feel as you learn how to use corn. it's this oil that's making the big splash among the nutritional experts of today. dark brown tear-shaped seed contains oil. the air has little chance to oxidize the nutrients in it's whole corn form. tortillas or chips. Added to this.htm#Yellow%20dent%20corn http://www. ground yourself just before baking. there's no time for this natural aging process to make your cornmeal stale.edu/sect4/sec41a. you'll come to appreciate this versatile grain for the unique food it is . Whole corn can be coarsely ground to make grits or finely ground to make cornbread. We feel freshly ground corn meal. unlike what happens as it sits in the grocery store. as flax seed also contains several other remarkable nutritional elements that has everyone talking.godsbanquet.psu. it will be hard for you to believe there can be such a big difference in flavor.voicenet.htm References: The Prudent Pantry by Alan T. . Almost half the weight of this small.com/recipes/grain. But it's not just the oil that's making waves.agronomy.a staple grain. And to a large extent. When you grind it the same day you bake or cook with it. It's not hard to find farmers that feed flax seed meal to their livestock as it aids their digestion and gives them a nice. It is also a main ingredient in linoleum and is presently used in making particle board. Over the centuries. For a grain. one for flax seed oil and the other for the fibers in the stem for cloth making. riboflavin. flax oil has been used to coat farm tools to prevent rusting. It's whole seed has been boiled and used as a poultice for boils and other skin infections. flax contains high amounts of fiber. flax seed is an incredibly important nutritional source and contains all the nutrients necessary to correctly digest the oils located within the seed. shiny coat. Over half the oil found in flax seed consists of the highly sensitive fatty acid. and over the span of a couple of days the oxidizing oils will harden. folacin. calcium and phosphorus. Partial Flax Nutrient Profile 100 Grams Calories 450 Breakdown of the oils Protein 21 gm Inega-3 LNA 57% Fatty Acids (oils) 42 gm Omega-6 LA 14% Dietary Fiber 28 gm Monounsaturates 19% Carbohydrate 6 gm Saturates 5% Other 3 gm Other 5% Flax seed has some truly amazing nutritional characteristics. lignans and fiber which will be explored in much greater detail later. for example. And through the ages. flax's production had a marked increase as the need for this oil grew. Paint flax seed oil on wood. vitamin E. ground flax seed has been eaten for it's healthful properties. niacin. It is most noted for it's high levels of LNA. LNA will harden from the oxygen in the air if not protected from oxidation. it's use will only increase. During the two world wars. Alpha Linolenic Acid (LNA).Because of the lubricative properties of the oil. flax seed is believed to help reduce . The study of how flax relates to heart disease and cancer is in it's infancy but what has been learned to date shows solid evidence of it's healthful properties. The mucilage obtained from boiling whole flax seed has been used as a hair gel. However. forming a protective barrier for the wood. flax seed also has a very high level of protein at 21%. Through the history of man.000 BC and it's early beginnings are thought to precede this date by a couple of millennia. This demonstrates flax oil's great qualities as an oil based coating for both wood and concrete which is still in wide use today in the paint industry. The amino acid list for flax seed lines up fairly closely with wheat's essential amino acids. Flax was first brought to North America in 1617. flax has been developed into different strains until today there are two main varieties grown. Flax was grown in North America mainly for it's oil used in industrial applications. And high levels of flax seed meal are now being fed to chickens producing eggs that demand a premium price which are rich in this omega-3 oil. Over the centuries. Flax production has soared as the demand has tripled in just the last decade for flax as a nutritional supplement. flax has also been very important for the strong fibers in it's straw which have been extracted from the stems and woven into linen. As the nutritional benefits of flax continue to come to light. Containing many other nutrients as well.Flax was already under wide cultivation in the Babylon Empire in 3. This characteristic in flax seed oil has been exploited in industrial applications for hundreds of years. By 1875 flax was being cultivated over much of the inhabited country. vitamin B6 and is extremely high in the minerals potassium. Technological developments in the last 125 years have largely changed our diets. This was not always the case. Fifty-seven percent of flax seed oil is Alfa-linolenic acid (LNA) which is the highest LNA food known in the world. a decease of the electrical stability of the heart. lignans seem to flush excess estrogen from the body. that would equate to 1 to 2 tablespoons of flax seed per day. tissue inflammation. preventing cancer. Flax seed's other primary ingredient we are emphasizing in this report is a group of phytoestrogenic compounds known as lignans. Lignans contain powerful anticancer fighting agents and are especially effective against breast. One teaspoon of LNA weighs about 4. the intake of saturated fatty acids. a inflammatory condition. motor un-coordination. which we already get too much of in our diets in North America. when Americans hunted and gathered their food. uterus and prostate cancers by controlling the sex hormones in our systems. and trans-fatty acids which were unknown in those days. This equates to 2. Early research also points to LNA as an effective stroke reducing agent. Linoleic acid (LA). high triglycerides (fat) in the blood. antibacterial and anti-viral .the symptoms of arthritis. Current research tends to support the theory that flax seed is beneficial in lowering cholesterol and lowering the risk of heart disease. it is believed to lower the risk of heart disease. These two dramatic changes in our diets are now causing real problems with our present day health.75 grams. In addition. how much LNA does a person need? The US has no RDA for it. So. hypertension. skin disorders. LNA inhibits Atherosclerosis. impairment of vision and learning ability. see our Essential Fatty Acids pages.7-5. This causes all sorts of problems we don't need to have: growth retardation. Flax seed contains 100 times more lignans than the next closest food. It's estimated that less than 1% of all fatty acids eaten by the average North American contain LNA with a whopping 95% of the population not getting enough of this vital fatty acid to be really healthy. colon. The opposite is also true. has dramatically increased. LNA is now under study to gain concrete evidence LNA reduces the risk of cancer. weakness. correcting auto-immune disorders and the relief of constipation. LNA is one of the two essential fatty acids we must get from eating foods. Research is also learning that LNA appears to protect the heart against arrhythmia. Lignans get broken down by intestinal bacteria into enterodiol and enterolactone. high blood pressure. As flax seed contains about 20% LNA by weight. As one example. behavioral changes. It also reduces the chances of blood clots forming in the vessels. but the latest information suggests one to two percent of your total calories should consist of LNA. But it is also thought that LNA works with flax's other nutrients to help bring about this effect in reducing inflammation. low metabolic rate and some kinds of immune dysfunction. there was as much as ten times more LNA in the diet as there is now. To further clarify the picture on LNA and how it is affected by the other essential fatty acid. Our bodies can't make this precursor nutrient our systems need to make other vital fatty acids which perform life's functions. LNA is also important in lowering blood triglyceride levels and because of this. mental deterioration. two mammalian lignans. Before the Industrial Revolution.5 grams of LNA per day for an adult. Research has just begun on this fascinating subject. Lignans also seem to have anti-fungal. LA. if eaten in too large amounts creates an LNA/LA imbalance and can inhibit absorption of LNA. LNA during pregnancy and early growth is vital for correct nerve and visual development of the fetus and infant. He also noticed a big difference in his vision. This soluble fiber acts as a wonderful lubricant in moving food through your intestinal system.properties. he was in the US Army and considered himself to be as healthy as anyone. Flax seed has been proven to markedly reduce cholesterol levels as effectively as oat bran and fruit pectin. The two types of fiber in flax seed maintain the fecal bulk and keep it moving through the colon. Of flax's 28% fiber content. In about 5 minutes. If your body is already getting plenty of a certain nutrient. Instead of coming back almost dead from a five mile run. Had he been getting enough LNA he probably wouldn't have noticed any changes which brings up a story. that adding 3 more quarts of oil isn't going to make their cars run better. too. he noticed his vitality increase to the point that on finishing a long run like this. It also carries with it cholesterol that has been expelled into the large intestine. flax seed bolsters the immune system in several different ways strengthening it to fight off disease. The LNA and lignans in flax seed both support and strengthen the body's immune system. a soluble fiber. he noticed some remarkable things begin to happen. After eating 3 tablespoons of flax seed each day for about a month. 2/3rds of it is mucilage. This is probably due to it's unusually high levels of soluble and insoluble fiber. Colors became much bolder as if they were 'jumping out' at him.it's insoluble fiber . And sometimes it will make the body feel worse if it's an oil soluble vitamin or some other nutrient that can cause a . giving it more won't make it feel better. he was suffering from an LNA deficiency. The mucilage alone is a great boon to health. Both from a health and economic standpoint. He was so excited about it that he told everyone he met that if they. Of course. boil 1 tablespoon of whole flax seed in a cup of water. Flax's high quality fiber teamed with LNA and the rich lignans work together to build healthy blood lipid patterns. Flax oil also is missing many of the nutrients needed to digest it. first ground into a meal. most people know if their oil level is already up to the 'full line' on the dipstick. a thick. As an experiment. It's been shown that the fiber in 50 grams of flax seed eaten in muffins increased the number of bowel movements helping prevent constipation.also keeps things flowing though your intestinal tract. This little analogy goes a long way to show that no nutrient is going to make you feel better unless you have a deficiency in it. added three quarts of oil to their engines their cars would also run better. A guy added 3 quarts of oil to the engine of his car and found that it ran better. preventing it's re-absorption. Flax's other fiber .you must eat the flax seed. Flax seed oil contains practically no lignans . we suggest eating whole flax seed you grind yourself rather than the high priced flax seed oil. Through processes beyond the scope of this report. But these nutrients are located in the seed. clear liquid will appear. he felt as fresh as he did before the run. Evidently. Flax seed is an important grain that will improve just about everyone's health. Even healthy people can improve their health by eating ground flax seed. Rather the opposite will happen and their engine will likely blow a seal. When the author started eating flax seed. Unlike some nutrients that are destroyed with heat. flax's storage life will be increased to many years. And after several weeks or months of usage. Don't try to grind flax seed in a grain grinder by itself. un-ground flax seed should store in the kitchen without any special care given to it for a year.toxicity if it's eaten in over-abundance. on prepared or cooked cereal and you can bake it into many different desserts or breads. coupled with exercise. And Don't buy flax seed meal already ground. When making bread. The outer shell on the flax seed is so hard that unbroken. it can also be mixed with your other whole grains before grinding. Studies have shown the LNA and lignans in flax seed can withstand temperatures up to 350 degrees F for 2 hours. Containing no gluten. He says it's still 'just fine'. Whole. If you are in poor health. Mix it in yogurt. With flax's vitamin E content which is a good antioxidant.) Flax certainly plays a role in this. it just passes right through you. (So much for all those recipes that have whole flax seed as an ingredient!) Don't be tempted to buy expensive flax seed oil as it contains none of the lignans or fiber found in the seed. But it would take months of ingesting too much LNA for this to happen. There's several ways of breaking the seed open. it is possible to eat too much flax seed. For flax to do any good in your system. you can probably cut it down to 1 to 2 tablespoons of flax seed per day after you've gotten over the LNA deficiency. the LNA and lignans in flax can safely be heated up to baking temperatures without harming them. You can add flax seed meal to many different dishes. you can consider your flax seed a good storing commodity if you take good care of it. Three tablespoons of flax seed a day should be enough to take care of anyone's LNA needs. As a full 95% of the population in North America are not eating enough LNA. Tipping the scales with too heavy an ingestion of LNA will prevent the proper digestion and use of it's sister essential fatty acid. it's a fairly safe bet that you will feel better after you start yourself on a diet of flax. we strongly recommend you first get your doctor's approval before eating flax seed. salad dressings. Much like putting too much oil in a car. the seed must be broken open.htm . LA. Flax Recipes: http://www. (The author believes the real secret to good health includes eating good. The outer shell of the flax seed is nature's perfect container and breaking it open exposes the delicate fatty acids to rapid oxidation. Stored in the absence of oxygen in a cool room.flaxcouncil. Grind only as much flax seed as you plan on using that day. These temperatures and times are worse than most home baking conditions. retaining all it's nutrients. How can you tell if you're getting too much? Your fingernails will get thin and break easily.ca/recindex. wholesome foods containing all the nutrients needed for good health. If you are already under the care of a physician. please consult your doctor before starting a diet of flax seed. flax seed should be perfectly safe to eat by those with wheat allergies. It contains so much fat that the oily flax seed pulp will plug your grinder. The easiest way is to grind a small amount of dry flax seed in a blender or coffee grinder. How long can you store flax seed? The author is presently eating five year old flax seed that was stored in cans sealed with oxygen absorbers. By 1988. sold him 36 kernels of this grain. was a youngster in the crowd. many people who are wheat intolerant can eat Kamut® with no problems. After carefully tending these seeds and their offspring for the next 6 years.ca A great resource if you'd like to learn more. In 1977. 32 of them sprouted. Of the 36 kernels. in the last 50 years. Kamut® is a close relative to wheat whose kernel. Kamut®'s history is as interesting as any grain you can find. Kamut® also has some pretty amazing nutritional strengths. Scientists from around the world have inspected Kamut® and attempted to give it a taxonomic classification.All About Grains View our complete line of Organic Kamut® Kamut® is a Brand of khorasan wheat. telling him it came from the pyramids of Egypt. As 3. Its about the same shape as a wheat seed but a Kamut® kernel is more than twice as big. or more likely.html http://www. Bob. now a agricultural scientist with a Ph. Someone gave. (I did the math. http://www. Adding to the mystery shrouding this grain. Kamut® can be used in place of all the different wheats.500 bushels. the hard and soft varieties and also durum wheat.com/html/flax_recipes. it's exact class still remains somewhat uncertain but is believed to be an ancient durum wheat variety. just a boy at the time. large kerneled wheat was shown at the county fair and was called "King Tut's Wheat.com/info_recipes.sunflowerseed. Kamut® has vanished from it's traditional lands as modern varieties of wheat replaced it. The .flaxproducts. And as an amazingly versatile grain. and mailed the kernels home to his wheat-farmer dad who planted them. the scientists who have attempted to classify this seed generally believe Kamut® was an obscure grain kept alive by peasant farmers in Egypt or Asia Minor. these 32 kernels had grown to 1.000 year-old wheat from the Egyptian tombs can't sprout. Evidently.askdrsears. However.) This unusual. Even though Kamut® is very closely related to wheat. the serviceman believed him.com/html/4/T041700.asp#T041701 Kamut® ." Bob Quinn. Stories abound about how a small sample of this grain was found in the pyramids of Egypt. remembered that strange looking wheat and after scouring the country side came up with a pint bottle of it.flaxcouncil.. Bob had the strain built back up and had generated enough interest in it that he could start marketing it commercially. This story revolves around a young Montana airman while stationed in the US Air Force in Portugal.http://www. The grain never really caught on at that time and the farmer ended up feeding it to his cattle.D. They were planted and grew.html References: http://www. yes it's possible. Riboflavin. perhaps Spelt would be a better alternative which has a higher fiber content than even wheat. however. Laboratory tests show that 30% of the subjects with wheat allergies also displayed allergies to Kamut®. on the flip side of the coin. bakeries have noted that their Kamut® products have been safe to eat for almost every wheat sensitive person who has purchased their products. there's less fiber in Kamut® than wheat. phosphorus. Giving additional hope to wheat sensitive people. Kamut® can be considered a high energy grain.if you are wheat sensitive. We think you'll appreciate the fine flavor of Kamut® and after having once tried it. Quinn patented the seed. that Kamut® is closer to durum wheat than the hard wheat varieties and doesn't contain as much gluten.com . Kamut® goes great in cakes and is ideally suited for your home-made pastas. depending on your needs. will look forward to baking with this new yet ancient grain as much as your family will enjoy eating it. Because of this. People with wheat allergies must be careful when trying Kamut®. you can use Kamut® in your different recipes calling for wheat.com/recipes/recipes. if you require a high fiber diet. Kamut® is a high protein grain. Because of it's larger seed size in comparison to wheat. pantothentic acid. flavor and goodness. Kamut® also contains elevated levels of vitamin E. copper and complex carbohydrates. legumes or some other food high in lysine to give you a little better amino acid blend. Be aware. If you don't have wheat allergies. The bottom line . In some cases their reactions to Kamut® were even worse than for wheat. you can feel confident Kamut® will be a new experience because of it's great flavor. it retains it's ancient nutrition. As this grain hasn't been altered by modern plant breeders. The fact that many people who are allergic to wheat and can tolerate Kamut® is probably the biggest reason Kamut® has made real inroads into the health food markets. Kamut® may have disappeared from it's native lands in the Old World. Dr.Kamut®.Kamut®. As mentioned before. you may wish to carefully try Kamut® with the hope that you can eat bread again. Thiamin. actually did the world a really big favor in bringing this ancient grain back from obscurity and certain extinction. I can only guess to make a quick buck. So.nursehealer. However.html http://www. magnesium. And because of it's higher nutrition. generally containing 30% more protein than wheat. and compared to wheat. Due to it's slightly higher fatty acid content. you may wish to add some peanut butter. Several studies have been conducted with Kamut® on people with wheat allergies. All around. It's amino acid ratio is about the same as wheat so if you should happen to be eating nothing but Kamut®.person who sold those 36 kernels to the airman. then coined and trade marked the name "Kamut®" which is believed to be an ancient Egyptian word for wheat. under the advice of your doctor. Dozens Of Kamut® Recipes: http://www.htm References: http://www.com/Recipes19. but it is alive and doing well in the small corners of Montana and Alberta. many people who couldn't eat wheat had no problem with Kamut®. you may wish to add wheat gluten or alter your expectations toward a little heavier loaf of bread. zinc. Kamut® seems to be a very healthy grain. you will probably feel better as well. India and China where it's a staple food. Found in ancient pottery and ancient writings alike throughout China. arid.mehl. Millet is rich in B vitamins. millet has a rather bland flavor. millet contains enough protein to still be considered a good protein source. probably because of it's higher oil content of 4. The variety sold in North America for human consumption is called Pearl Millet. There are 6. Millet is thought to be one of the first grains cultivated by man. Millet could have been domesticated hundreds or even thousands of years before this in Africa where it still grows wild throughout the continent. Used mainly as bird feed. round. ivory colored seed about 20 mm in diameter. quinoa or buckwheat. It can be ground into flour and used in flat breads or mixed . millet was an extremely important grain but diminished somewhat with the advent of rice and maize. It's protein content is a little lower than that of wheat as are the essential amino acids. millet is still a food under wide cultivation in parts of Africa. Like wheat.500 BC in China.htm Millet . With a texture much like brown rice. As another plus. millet can be used in pilafs. lysine is millet's limiting amino acid.2% which is 50% polyunsaturated. Hagan http://www. it can be harvested only 45-65 days after planting. drought prone areas where nothing else will grow. iron.000 varieties of millet grown around the world.All About Grains View our complete line of Millet View our complete line of Organic Millet The millet seed is a small. phosphorus. zinc copper and manganese. The first recorded comments regarding millet date back to 5. Much of millet's success in surviving through the ages has been it's ability to produce well in hot.The Prudent Pantry by Alan T. It has a rather alkaline pH which makes it a really easy grain to digest. casseroles or most oriental dishes that call for rice. Through the centuries. Millet is a gluten free grain and is the only grain that retains it's alkaline properties after being cooked which is ideal for people with wheat allergies. Millet contains more calories than wheat. Millet spread it's way through Europe and was most often eaten boiled whole as a porridge but was sometimes made into a flat bread which the Egyptians first developed. Although it's role has diminished through the centuries. However. magnesium.at/kamlinks. potassium. Millet added dry to your biscuit.up to 25% with wheat flour for use in yeast breads.com/natural_food_guide_grains_beans_seeds. a cup of dry millet expands to three cups of cooked millet which takes on the form of a fluffy. cook millet at 350 degrees F for 45 minutes. For baked dishes.vegparadise.html Millet with spicy tomato sauce References: The Prudent Pantry by Alan T. Even though the outer hull of an oat kernel comes off easier than a . Recipes: Orange Millet Bread (For Bread Machine) Sweet Oatmeal Bread w/Millet http://www. Millet cooks well into vegetable loaves and adds body to soups and stews.com/highestperch29.html Oats . cooks in 15 to 30 minutes. Stored in this fashion and put in a cool place.edu/books/0309049903/html/38. Steamed millet. popped millet goes well in breakfast cereals.agron.ivu. Hagan http://www. bread and roll doughs adds a crunchy texture and brings variety to your baked goods. millet should keep well for many years.All About Grains View our complete line of Oats View our complete line of Organic Oats Oats.org/recipes/greek/tabouli-with. Boiled millet cooks in 10-20 minutes.iastate.html http://www. cooked in a saucepan. After it has been soaked for a couple of hours. Millet is a good storing grain which will store without any special considerations for one to two years.htm http://books. If you want to put millet into long term storage.nap.html Tabouli with Millet http://www.naturalhub.com/highestperch29. package it inside airtight containers and use oxygen absorbers. have a hard outer hull that must be removed before it's ready for human consumption. Able to be popped like popcorn. delicate flavored hot cereal you are sure to appreciate.com/~tjohn/grains.html http://www.vegparadise. granola and bread.voicenet.edu/~weeds/Ag317-99/id/WeedID/Ffox. Increasing in volume more than any other grain. like barley.html http://www. millet in it's whole grain form cooks like rice in about 20 minutes. We've heard more than one story of a family opening up a well stored 25 year old can of rolled oats thinking they'd only be good to feed the chickens. It's proteins are almost in perfect proportion to the body's needs.000 B. in the Middle East. Sometimes they are cut into two to four pieces before rolling and are called 'steel cut rolled oats. if you want whole oats to eat. For this reason. about 95% of all oats grown are used as animal feed. the rolled oats could be stored for long periods of time and stay fresh. because oats can grow in conditions where wheat and barley won't produce. Containing over 4 times the fatty acids of wheat. purchase them already hulled.72 48% Zinc Mg: 3. they made a place for themselves though history during harsh years and were considered a grain for the poor. their rolled oats were still fresh and wholesome after all that time. From this stage of processing.97 50% Pantothenic acid Mg: 1. Opening the seed in this way permits oxidation of the inner nutrients causing them to go rancid. Hulled oats. oats are most often found as either regular or quick rolled oats. you can produce your own rolled oats from our oat groats producing a fresher. Oats have been around for quite some time. oats are most often rolled.000 B. tastier. Oats contain high levels of complex carbohydrates which have been linked to reducing the risk of cancer and the better control of diabetes. Through modern science won't learned that oats are a remarkably healthy food. an oat groat kernel's outer bran layer is still intact after de-hulling. You can also run oat groats through your grain grinder to get oat flour for baking or for use in other .' or quick rolled oats. However. With a relatively high soluble and insoluble fiber content of 10%.. In the grocery stores of North America. However. One third of those fats are the polyunsaturated type which are required for good health. But to their surprise.349 41% Copper Mg: 0..09 Infinite Thiamin Mg: 0. if you have a flaker. Oats date back in Germany to 1. and more nutritious cereal. Long ago. High in lysine which is often low in other cereal grains. Unlike barley which must have it's hull sanded off damaging the seed.C. Today. look very much like rye or Triticale. The following table shows the nutrients in oats that are higher than the nutrients found in wheat.barley kernel's hull.916 23% Oats are considered a 'cleansing grain.763 99% Riboflavin Mg: 0. Nutrients in 100 Grams of Oats Unit % More Of Than Nutrient Measure Oats Wheat Food energy KCal: 389 19% Total lipids Gms: 6. it's still not within reach of the average consumer to accomplish this. contain the anti-oxidant vitamin E and oats are mineral rich as well. it was learned if oat groats were steamed first destroying the enzymes that permitted rancidity to happen. Oats contain an excellent balance of amino acids.C. and because oats contain little gluten. dating back to around 2. called oat groats. oats can be considered a high calorie food containing 19% more calories than wheat. oats bring a real balance to your protein needs without the need of mixing foods. This somewhat protects the inner nutrients and also permits it to sprout.' They not only cleanse your intestinal tract but your blood as well. Oats are also rich in the B vitamins. they were considered not good for much more than animal feed.139 21% Folacin Mcg: 56 47% Potassium Mg: 429 18% Calcium Mg: 54 86% Phosphorus Mg: 523 82% Magnesium Mg: 177 40% Iron Mg: 4.626 44% Manganese Mg: 4.9 348% Vitamin E Mg: 1. oats are an excellent food in lowering cholesterol and reducing the risk of heart disease. It's almost a convenience food when thinking of things to have for breakfast.com http://www. however.can-oat.dishes.html Popcorn . oats aren't used too much in mainstream North America today. Using rolled oats as a meat extender in meat loafs is a well known practice. Oat bran contains � glucans. Hagan http://www.com/recipes/grain. being thinner. Using 25% oat flour. Because of the antioxidants in oats.bartleby. However. pack them in airtight containers. muffins. Instant oats certainly have their place.All About Grains View our complete line of Popcorn . use oxygen absorbers and store them in a cool place. But aside from eating oatmeal for breakfast. Oat flour can also be used as a preservative for ice cream and other dairy products (it's that vitamin E again). Oat flour will also add nutrition to your breads. they are a good storing grain. This is too bad as oats are so extremely healthy! The Scots and Irish base much of their cooking on oats. Oat flour makes rich thickeners for soups. It only takes 2 minutes to cook oat bran in boiling water. for best storage conditions.godsbanquet. And instant rolled oats. And everybody knows oats are the main ingredient in granola. you should think seriously about using them in your every day cooking habits instead of using the slower cooking quick oats. As instant rolled oats are the least nutritious. beverages and desserts. which have already been cooked then dehydrated. showing us Americans by good example that oats are a more versatile food than we seem to think. Quick rolled oats. Oat Recipes: Hundreds of recipes References: The Prudent Pantry by Alan T. such as on camping trips and in your 72-hour kits. It's also used as a talc replacer in skin care products. crackers.com/65/oa/oats. This soluble fiber in oat bran may also aid in regulating blood sugar levels by forming gels that slow the absorption of glucose sugar in the intestinal tract.htm http://www. It takes about 10-15 minutes to cook regular rolled oats. the natural vitamin E in oats will help keep your breads from going stale so quickly. a cholesterol lowering chemical through a mechanism still unclear to the scientific community. gravies and stews. just need hot water added. cook much quicker in 2-3 minutes. And then there's oatmeal cookies. during the latter part of the 19th century. Any oil will work. Later. the oldest popcorn found to date was discovered in a bat cave in New Mexico and was 5.the optimum moisture content for good popping. skip the oil all together and use an air popper. you should choose a light cooking oil or better yet. For your health. It was found at that first Thanksgiving Day feast in Massachusetts and later in it's popped form was the first ever puffed breakfast cereal.W. When the Europeans arrived. drop a couple of kernels into the hot oil. you've got it too hot. Phosphorus. And for how inexpensive popcorn is. However. popcorn made it's return to popularity which has only increased until the average American now eats a whopping 68 quarts of popcorn per year. If it's hot enough. popcorn has been in existence for thousands of years. it became a favorite food for them as well. popcorn made another upswing as this 'extra' was one of the few treats people could afford. In fact. When the first Europeans made their mark on the Americas. Linoleic acid and all the essential amino acids. Manganese. fiber. it actually supplies a lot of nutrition and is suggested as a snack by the National Cancer Institute (NCI). they should pop in just a few seconds. easy to pop and great fun to eat. Popcorn pops best in temperatures of 400-460 degrees F.II when sugar was rationed. When your oil is the right temperature. The 1950's were not good years for popcorn.Popcorn is already a very familiar food to almost everyone. You may have considered popcorn to be junk-food. During W. still white and fresh looking has also been found in ancient burial sites. Popcorn can even be easily made in a Dutch oven over a camp fire.5% . It is dried to a moisture level of 13. During the Great Depression. Over the years. Magnesium. the American Dental Association (ADA) and the American Dietetic Association (ADA). Popcorn contains substantial amounts of carbohydrates. It's kernels have a very hard outer shell with a hard starchy inside. Iron. any thick bottomed. But when the 60's came along and North America fell in love with their televisions. popcorn made another surge in popularity. Zinc. shaking the pan to cover all the seeds in oil. Vendors pushed their little carts containing gas powered poppers up and down the streets and at fairs and horse races. It's inexpensive. plant breeders have had their hand in perfecting popcorn until it's popping ability is now up to 99%. popcorn was very popular in the cities. Thousands of years old popped corn. Hints for getting the best popped corn: Don't pop popcorn in butter as the butter will burn before it can get hot enough. popcorn will give you very good nutritional bang for the buck in your food storage or every-day eating. Copper. popcorn was grown by most of the Indians living on the continent. Use enough oil to cover the bottom of the pan. Pantothenic acid. A special strain of corn. pour in your popcorn. high walled pan will do. Popcorn has also been excavated out of tombs in South America and it was so well preserved it still popped. Potassium. Popcorn kernels from those early times had a tougher hull and were not as round looking as today's popcorn. Popcorn is a type of flint corn. To see if you have the oil hot enough. many of the B vitamins. The movie houses use yellow dyed coconut oil which does a great job of popping the popcorn although there are healthier oils you can use than coconut oil. If your oil starts to smoke which happens at 500 degrees F. Ancient natives wore popcorn in their hair and around their necks and used it in many different rituals honoring their Gods and their dead.600 years old. Do this with the lid on to prevent burns should the . If you don't have a popper. you can even take your old maids that didn't pop.All About Grains . popcorn is such a hard kernel that several of the lower-end grain grinders can be damaged by it. If you find your popcorn has excessive old maids (un-popped kernels) in it. put the lid on and shake it to get water on all the kernels. the problem might be that it lacks moisture. shaking it isn't necessary because of it's rounded bottom.hungrymonster. As soon as you hear the popcorn stop popping. Lastly. it only makes sense to get that type of field corn for your corn meal needs and leave the popcorn for popping. This is because as the popcorn kernel is heated. so adding even two tablespoons of water would be pushing it.) Final thoughts: Popcorn doesn't grind nicely into a flour like yellow dent corn but is fairly gritty because of it's hard inner starches. What can you do if you've done everything right but your popcorn still doesn't pop very well? As mentioned above. the moisture inside the seed is turned to steam creating a huge inner pressure. As popcorn costs twice as much as yellow dent corn. this pressure build-up can't happen. (With a measurement of three cups un-popped popcorn. pull the pan off the heat and pour the popcorn into another container. Also. Yes. If the water puddles in the bottom of the bottle.that is if it started out at a moisture level of 10%. This helps any un-popped kernels to settle to the bottom of the pan where they can pop. the skin ruptures and the inner starchy layer of the kernel greatly expands and turns itself inside out. (If you are using a popcorn popper.) As it begins popping. Hagan Quinoa .5 to 14% moisture to pop properly. Add a tablespoon of water. A teaspoon of water will increase the moisture level almost 1%. Place 3 cups of un-popped popcorn into a quart bottle.popcorn.popcorn. If the moisture isn't there.hot oil try to splash out of the pan. repeat this process but add no more than 2 teaspoons of water the second time. it's also possible to get it so moist it won't pop. Popcorn Recipes: http://www. Now let it sit for two or three days while the moisture is evenly distributed into the kernels. It will burn if you leave it in the hot pan.org http://www. it's important to continue to shake a flat-bottomed pan.com References: http://www. popcorn must have about 13. rejuvenate them with water using the above process and re-pop them. raising the moisture content to 15% . If it still doesn't pop correctly. 1 tablespoon of water will increase the moisture content 2. As this pressure continues past the shell's strength to keep it in. so definitely. Using a lid helps the kernels to heat more evenly and keeps the popping corn from flying all over the place. Air dried popcorn will probably never get below a 10% moisture content on it's own.org The Prudent Pantry by Alan T.5%. shake it again every 10 minutes until enough of the water has been absorbed to prevent puddling. don't add water a third time. 9 101% Ttl monounsaturated fat Gms: 1.82 200% Oleic acid (18:1) Gms: 1.396 360% Folacin Mcg: 49 113% Potassium Mg : 740 217% Calcium Mg : 60 240% Phosphorus Mg : 410 123% Magnesium Mg : 210 169% Iron Mg : 9.525 646% Linoleic acid (18:2/n6) Gms: 2. haven't been able to get it to produce in the lower elevations of North America.047 111% Copper Mg : 0. complements wheat nicely.8 302% Carbohydrate. so far.5-2 mm in diameter. (As saponine acts as a crude soap. Saponine is the plant's natural defense against insects. the locals who grow Quinoa. Quinoa can be grown just about anywhere .presently being grown in the US and Canada. Quinoa's high level of the amino acid.347 306% Riboflavin Mg : 0. called Altiplano.100 580% . Instead. Quinoa contains a long list of nutrients. almost black layer of 'saponine' that has a bitter. This leaves a very nutritious food that has been called my many. North American farmers grow a darker brown. however. Farmers trying to grow this variety of Quinoa. the seed is coated with a dark. save the saponine-water and wash their clothes in it!) Virtually all Quinoa sold in North America as food already has the saponine removed. Gms: 68. by diff. The Incas called Quinoa 'the Mother Grain' as eating this food tended to give long life.000 feet.25 256% Zinc Mg : 3. 'nature's perfect food. birds and other small animals that might want to eat it on the stock. sweetly delicate Quinoa comes from the highest mountains in the Andes. But North American growers. By mixing Quinoa into your wheat at a ratio of 25% Quinoa to 75% wheat. lycine.214 304% Lysine Gms: 0.262 113% Arginine Gms: 0. the saponine must me washed off. Before Quinoa can be eaten.000 years in and around the Andes Mountains. The Quinoa seed is a small oval disk about 1. Quinoa isn't a grain at all but is technically a fruit.734 181% Methionine Gms: 0. more bitter tasting variety of Quinoa called 'Sea Level Quinoa. the most sought-after strains of Quinoa are so fragile that they won't produce at lower elevations on good soil. This 'Golden Grain of the Andes' is such a rugged little plant that it can even grow at high. The following table lists the nutrients found in Quinoa that are higher than what is found in wheat: Nutrients in 100 grams of Quinoa Unit Amount % More Of In Than Nutrient Measure Quinoa Wheat Food energy KCal: 374 113% Total lipid (fat) Gms: 5. this isn't so in South America where it has grown for more than 5.535 506% Ttl polyunsaturated fat Gms: 2. Yet. the Quinoa will make your wheat breads a complete protein.3 118% Pantothenic acid Mg : 1.View our complete line of Organic Quinoa Like some of the other exotic grains. much of the world's Quinoa is grown in Bolivia at elevations around 12.918 130% Tryptophan Gms: 1.' Quinoa is one of the few foods with a relatively balanced protein.' The really good. As it grows. extremely dry elevations where even grass won't grow. Quinoa might be a new and exotic item here in North America. Interestingly enough. soapy taste. are unable to match the quality of Quinoa that comes from the high mountains of South America. light colored. it can be used to make delicious salads. Quinoa will boost the nutritional qualities of your bread and add it's unique flavor. Only taking 10-12 minutes to boil until soft (Quinoa is the fastest cooking whole grain).html http://vegetarianrecipe. Getting our Quinoa directly supports these farmers who work hard.com/recipes/grain.com http://www. a drink and Quinoa has even been popped. soups and desserts.quinoa. Mixed with wheat flour.com/AZ/QinPdding. flakes. Quinoa has greatly expanded nutritional qualities over rice and can be used in place of rice in most dishes. With the amazing nutrition that's found in Quinoa. Removing the oxygen doesn't stop the aging process of foods.quinoa.All About Grains . Recipes: http://www.nuworldamaranth. crisp texture similar to brown rice. toiling by hand without the aid of machines to plant and harvest this crop.healthrecipes. place it in airtight containers and remove the oxygen with oxygen absorbers.asp Quinoa pudding http://www. we think. In addition to this. Our Quinoa comes directly from the subsistence farmers of the high mountains of Bolivia.html http://www. Quinoa contains no gluten so it's safe for gluten intolerant people to eat. Traditionally it has been eaten as a porridge or in soups and stews. Quinoa seed's size mushrooms into plump little morsels with a tail. Quinoa flour has been made into spaghetti noodles. wishing only to provide you with an outstanding product that can only be grown in this unique area of the world.compsoc. as you begin to use this grain.godsbanquet.quinoa. The Altiplano Quinoa has somewhat of a bland yet pleasant flavor.net/Recipes/recipes.fatfree. Quinoa is also delicious eaten as a side dish by itself.healthrecipes.net http://quinoa. Quinoa can be eaten in many different ways.html References: http://www. Having a nice. it's important to store Quinoa in a cool place.htm http://www.htm http://www. and if you are going to store it for the long term. but it goes a long way to extend it several times. you will start using it more and more in your daily cooking.com/archive/1999/oct/msg00065.htm http://www. It's saponine has been carefully washed off so you can still sprout the seed if you like.com/quinoa. The Quinoa that we offer comes from the Altiplano strain grown between 12.000 feet in the Andes Mountains of Bolivia.com/quinoa_recipes.uk/~kake/cookery/quinoa.htm Rice .000 and 14. Because of this.ox.com/quinoa_recipes.htm http://www.Quinoa has a high oil content of polyunsaturated fatty acids.com/recipes. Some Quinoa processors use steam during the de-saponine process which kills the seed.org. rice has been an important food in the Orient for thousands of years. Rice can be used as part of every meal of the day and in every dish served. Rice milk and rice crispies for breakfast. Most of us here in America only know of two kinds of rice . AD. However. salads and desserts. of the world's 520 million metric ton crop grown world wide. yet the US is the largest exporter of rice in the world. Laos. you will see a small section on Basmati rice at the bottom. As 99% of the rice eaten in North America is long grain brown or white rice. Thailand and Vietnam where the average person eats up to 300 lbs. In it's refined form. unprotected from the air in the outer layers of the kernel go rancid relatively quickly. Rice goes well with any vegetable and with most of the fruits. rice is becoming an ever more important part of the diet here in North America. There are literally thousands of uses for rice in casseroles. good taste and it's high diversity in making literally thousands of different dishes. rice makes up anywhere between 55% and 80% of the caloric intake in countries such as Bangladesh. of rice a year. A primary food in many parts of Asia. and short grain rices as well whose kernels can be so stubby that the seed is almost round in shape. there are over 7. only about 10% of it grown in the United States. It took rice over 4. This happened as long as 5. Brown rice is turned into white rice by polishing the outer layers off. However. It is believed that rice was first cultivated in central India but was quickly put into large cultivation by the Chinese.500 years ago with rice quickly spreading throughout Asia. Indonesia. has gradually become a food that is used around the world. a traditional staple food of the Orient.000 varieties of rice around the world. Then rice was brought to the Americas in the 1690s. the rice cooks a little quicker. white rice will store for many years if carefully . a rice snack at lunch and boiled rice in place of potatoes and rice pudding at dinner.500 years to reach Europe in the 12th Century. This is because the fatty acids.long grain brown rice and long grain white rice which is refined long grain brown rice. In it's unrefined form. With the outer layers removed. brown rice has a very short shelf life of 6 to 12 months. can be more easily made into more foods than brown rice. But because of it's ease of cooking. Yes. grown within 5 miles of where it is consumed. There are different varieties of medium length rice.View our complete line of Rice View our complete line of Organic Rice Rice. Cambodia. is easier to chew and because it's flavor is a bit more bland. Up to 95% of the world's rice is consumed in Asia. we will restrict most of our comments to these two rices. As another example of how much a local crop rice is. Should you decide to make rice one of the staples of your food supply. What's left is mostly starch. We have come to understand brown rice will stay fresh for years if it is packed in the absence of oxygen then stored in a cool place. a deficiency disease caused by a lack of thiamin. the outer layers and germ are removed. vitamin E. rice is a great buy when considering energy VS cost and is much more versatile in it's whole grain form than wheat. Lastly. But on the flip side of this. the protein rice does contain is more available than the amino acids in wheat. And among the grains. fiber (which is already low in brown rice compared to some of the other grains). as it has been further processed. When you eat brown rice. Although rice has it's problems nutritionally as a standalone food. Compared to brown rice. rice is customarily cooked once a day in the orient and eaten in various ways during the day. Being pre-cooked. iron. Permit rice to add a lot of diversity to your food supply and day-to-day diet. folacin. riboflavin. it's generally more expensive and although it has been fortified. zinc and copper. Indistinguishable from brown rice to the untrained . niacin. White rice is the least nutritious of all the grains. Eating only white rice. However. The amino acids remain relatively unchanged. It requires little more than hot water to reconstitute it.) As white rice is so poor nutritionally. With the oxygen removed. But enough of the B vitamins have been driven into the kernel to prevent beriberi. Taking about 90 minutes to cook (20 minutes if it's been pre-soaked). There are a couple of different ways white rice can be processed. After becoming accustomed to brown rice.preserved. The good news is you wouldn't get a protein deficiency even if the only thing you ate was rice. rice's amino acid balance is only bettered by oats. The parboiling process takes brown rice. Parboiling the rice first increases it's nutrient value but parboiled rice still falls far short of the nutrition found in brown rice. many of the nutrients needed for correct digestion of white rice were removed during the milling process which forces the body to 'steal' from it's reserves to digest it. care should be taken to insure adequate vitamins and minerals are received from other sources. white rice's nutrients have been greatly reduced in fatty acids. But there's a big problem with white rice. beriberi is almost a certainty. traditionally a special strain of rice from India and Pakistan. Basmati rice. many people like it just as much or better with it's more robust flavor and more hardy texture. instant rice could go well in your 72 hr kit or the small survival unit you keep in your car or boat. magnesium. it's starting to be grown in North America as well. it's a great energy source. soaks it then steams it which drives many of the nutrients from the outer layers into the main endosperm part of the seed. thiamin. After drying. vitamin B6. The majority of the nutrients in the rice kernel are in the layers that are removed. It's then dried. These fortified vitamins are usually in the form of a powder on the outside of the rice. If you wash your white rice before cooking it. you will wash off the majority of these added nutrients. potassium. (See the rice comparison table at the bottom of this paper. phosphorus. This greatly retards the aging process. white rice. is the least nutritious of the different kinds of white rice you can buy. Instant rice has been fully cooked and is then dehydrated. as compared to some of the other grains. And although it's low in protein. it is usually fortified with several of these same nutrients that were removed. it's considered a high energy food. turning it into parboiled. although not as cheap per calorie as wheat. As refined rice is 81%-83% carbohydrates. you eat all the natural nutrition that comes with this grain. there's little oxygen to oxidize the fatty acids. 078 Ttl monounsaturated fat Gms: 1.191 0. Gms: 77.000 18.unclebens.000 6.146 0. Sought after for Asian cuisine.000 379.325 1.083 0.cup.680 0.708 0.000 Phosphorus Mg : 333.093 0.000 0.com/us/cookbook Uncle Ben's http://recipes.044 0.206 0.960 Pantothenic acid Mg : 1.960 0.596 0.000 120.202 0.256 Phenylalanine+Tyrosine Gms: 0.com/61/39/B0103950.000 6.657 0.000 Calcium Mg : 23.091 1.466 0.060 Niacin Mg : 5. Nutrition Values Of Processed and Unprocessed Long Grain Rice: Brown White Rice Enriched Enriched Raw Unenriched Parboiled Instant Food energy KCal: 370.700 1.org/books/kiple/rice.htm http://www.660 0.602 0. Basmati rice has a strong.149 0.070 0.177 0.000 0.414 0.000 0.560 4.291 0.325 0.293 0.180 0.088 0.277 0.670 0.743 1.htm Resources: The Prudent Pantry by Alan T.000 Thiamin Mg : 0.562 0.401 0.590 Total saturated fat Gms: 0.618 Riboflavin Mg : 0.349 Recipes: http://www.720 83.665 Threonine Gms: 0.168 0.850 0.190 Zinc Mg : 2.com/recipes/rice%20world.089 Valine Gms: 0.000 Vitamin E Mg : 0.130 6.220 0.246 0.790 7.590 0.000 0.409 Tyrosine Gms: 0.000 371.000 136.618 1.394 0.410 0.179 0.000 0.000 5.566 0.044 Folacin Mcg: 20.com/recipes/rice%20world.391 0.238 0.500 1.000 115.589 0.638 Alanine Gms: 0.090 0.600 Vitamin A Re : 0.337 Phenylalanine Gms: 0.056 0.000 0.444 Aspartic acid Gms: 0.331 Leucine Gms: 0.000 18.godsbanquet.cup.000 31. all one needs is a quick whiff of the Basmati rice to know they are not the same.133 0.139 0.298 0.All About Grains .274 Tryptophan Gms: 0.html http://www.389 1.600 3.363 0.584 0.eye.077 Cholesterol Mg : 0.560 0.660 Total lipid (fat) Gms: 2. Hagen http://www.619 0.255 0.719 Glutamic acid Gms: 1.275 0.000 25. making it less sticky when cooked.493 Glycine Gms: 0.000 17.308 0.173 0.243 0.470 0.bartleby. by diff.258 0.070 0.020 1.920 0.htm http://www.000 115.350 0. it's always a good idea to wash it first in water which washes away a bit of it's starch.000 Iron Mg : 1.940 7.633 Lysine Gms: 0.101 0.htm Rye .089 Ttl polyunsaturated fat Gms: 1.org/books/kiple/rice.467 Arginine Gms: 0.160 0.309 0.com/rice/default.014 1.299 0.290 Carbohydrate.227 0.049 0.157 Methionine+Cystine Gms: 0.alastra.743 0.000 Protein Gms: 7.000 5.000 Sodium Mg : 7.303 0.509 0.000 0.180 Isoleucine Gms: 0.000 365.950 81. pungent odor that also has a much stronger flavor than regular long grain brown rice.594 0.300 1.180 Cystine Gms: 0.165 Manganese Mg : 3.096 0.000 60.632 5.000 28.413 0.079 0.277 Methionine Gms: 0.000 68.151 0.493 1. When cooking Basmati rice.800 3.000 Magnesium Mg : 143.godsbanquet.381 0.000 8.471 Vitamin B6 Mg : 0.000 0.240 79. many people have grown to love the flavor and texture of this rice grown half way around the world.160 0.435 0.000 Potassium Mg : 223.314 0.463 0.html Hundreds of Rice Recipes http://www.164 0.000 Total dietary fiber Gms: 3.647 Histidine Gms: 0.638 0.000 12.432 Copper Mg : 0.336 0.168 0. . it's estimated that rye has only been in cultivation for 2. quicker maturing and more abundant producing strains of wheat. rye was a grain that could most often be counted on to give them enough of a return that they wouldn't starve. This is especially significant because lysine's the limiting amino acid in wheat and most other cereal grains which necessitates food mixing to develop a complete protein. however rye is higher than wheat in fiber. cold conditions and at high altitudes .on lands where other grains didn't produce well.as long as two hours. Chewing seeds from each. Rye can be rolled into flakes or cracked and eaten as a breakfast cereal or ground and made into crackers. also aids in fighting heart disease. rye was a very popular grain as it grew so well. rye contains twice as much of the amino acid. breads made from rye have a distinctive flavor that is prized by many. During the 19th century and into the 20th century with the advent of more hardy. the lighter and milder the bread. even on poor soils. probably originating in Asia Minor. Rye made it's debut into the Americas in the 16th and 17th centuries and has been a minor cereal grain here ever since. Whole rye kernels take a long time to cook .000 Finnish subjects. grayer color. folacin and pantothentic acid. higher than the wheats. rye bread is generally heavier than wheat bread and has a darker color. lysine as wheat. decreased the incidence of heart disease by 17% in 22. vitamin E. This isn't a problem with rye as eating rye by itself gives you a well rounded protein. When cooked. Rye's nutritional characteristics are similar to the other cereal grains. A relatively new grain. 1966 edition of the American Heart Association's Journal. Although rye does have some gluten. And unusual for a cereal grain. the high fiber content in grains. Rye has many uses but is most well known for breads and the making of rye whisky. The more wheat flour is used. a reflection of the grain it comes from. it doesn't contain enough to make good bread and must be used with other high gluten flours.View our complete line of Rye A kernel of rye has many of the characteristics of a wheat seed but is a little less plump. rye takes on it's distinctive flavor that makes this bread such a treat. they also taste quite similar. Because of this. prized by many for it's rich. Rye flours are used as fillers in sauces.000 to 3. In the past. is a little longer and has a darker. Rye can be added to many foods to give them a distinctive flavor. But rye continues to hold it's 'nitch' with the distinctive flavor it gives breads in Europe as well as here in North America.000 years. riboflavin. although rye has a little stronger flavor. rye has markedly decreased in popularity and production. Rye's high fiber content. A very popular grain in East Europe and Germany. Pumpernickel is one of the breads on the rye heavy side of this spectrum. and especially rye. For many in the dark ages. under dry. soups and in many processed meats such as sausages. In one study reported in the December. dark brown color and strong flavor. It is an ancient grain that has been grown all over Europe for the last 9. Here in the United States.com.dietetique.htm Spelt . Spelt was brought by Swiss Immigrants to the Eastern Ohio and from that time spelt was a very common grain grown for hundreds of years throughout the United States.tele. Rye Bread Recipes: Latvian Sourdough Rye Bread German Rye Bread Limpa Rye Bread for Electric Bread Machine Bread Machine Jewish Rye Bread Stout Rye Bread Deli Style Rye Bread References: http://www. shorter growing season and better resistance to disease. many allergy doctors believe that Spelt is too closely related to wheat for it to be an effective replacement grain.All About Grains View our complete line of Organic Spelt Spelt comes from a wheat-like plant whose seed somewhat resembles wheat but is a bit longer and more pointed.com. trail mixes. especially during the Middle Ages. and rye flakes are also a popular item in rye breads.kellogg. Soaking the whole rye seed overnight will reduce the cooking time markedly. However. Many people who are allergic to wheat can tolerate Spelt. maturing the following summer. until recent times. Spelt was grown mostly as feed.html http://www. Here in the United States. it is believed that only the grains Emmer and Elkorn have preceded Spelt in being domesticated.html http://home3. since the mid 1980's. Just like hard red winter wheat. In fact. Spelt was grown for human consumption and also animal feed.dk/starch/isi/starch/rye.fr/laurence/cereales/en/rye. A small percentage of rye goes well with rice or you can make your own cracked or rolled multi-grain cereals. Spent has made a real inroad into the health food market as a wheat substitute. They feel that even though wheat sensitive people might be able to .000 years and is also referred to in the Old Testament of the Bible. During the 20th Century.inet. Spelt must be planted in the fall of the year.asp http://www.au/04/02/0402f.com/rye.And rye flakes can take as long as an hour to cook. it was almost completely abandoned for the more modern varieties of wheat which had a higher yield. In Europe. Rye flakes go great in granolas. However.mngrain. com/furrow. cakes. Spelt is probably worth a try. start by using only 3/4ths as much water.sfn. Cooking with Spelt flour is similar to cooking with wheat flour. Recipes: http://www. Spelt flour doesn't require as much water . iron.ca/business/steephill/speltrec. potassium and the B Vitamins.tolerate it now.purityfoods.html http://www.23/~frenchs http://www.html References: The Prudent Pantry by Alan T. Spelt also contains nutrients that aid in blood clotting and also stimulate the immune system.if substituting spelt flour for wheat flour in your favorite recipe.com Triticale . It seems. as time goes by they will develop wheat-like allergies to it. crackers and cookies.around. Due to Spelt's high water solubility and fragile gluten. pastas and breads.ntl. If you are allergic to wheat and you want to use Spelt. Spelt is just another example of what great nutrition should taste like. many of them with wheat allergies. please consult your doctor before trying this product. Hagan http://207. muffins.ca/~jroberge/srecipe. Spelt has a lower gluten strength which makes it possible for many people with gluten allergies to eat this product.sk.spelt. Spelt contains special carbohydrates which play a decisive role in blood clotting and stimulate the body's immune system.All About Grains . say their customers have had really good luck eating Spelt goods. you will probably not wish to let it rise as high as regular wheat flour bread. An Ohio bakery that specializes in making spelt products and distributes them over several different states has numerous customers who can't tolerate wheat yet can eat Spelt products. one of the main marketers of Spelt say that out of thousands of their customers with wheat allergies. It's also higher than wheat in complex carbohydrates. Spelt is easier to digest than wheat products because of it's higher solubility in water.sympatico. for the wheat intolerant among us.87. then use adequate safeguards when trying Spelt to prevent serious complications should you also be allergic to this product. however.221. It's also nice to know that something as healthy as Spelt also has a great flavor. the grain's vital substances can be absorbed quickly by the body with a minimum of digestive work. Spelt contains 15 . It's high fiber content aids in reducing cholesterol and heart disease.html http://www. companies that exclusively sell Spelt products to people. Because of it's lower gluten content. When baking. Purity Foods. only 16 of them have reported allergic reactions to Spelt.21% protein which is much higher than wheat. You can make all the same dishes such as pancakes and waffles.saskatoon. However. It took scientists over 30 years to get it perfected to the point they felt they could release the grain for commercial production. Hagan http://www. Because of this. Rolled or cracked. It can also be ground and used in the multitudinous recipes where wheat flour is used. with about 7% of this production here in North America. This happened in 1969.agric. Of that protein.org/html/cgiar/newsletter/april97/8tritic. We've already mentioned it's higher protein content.ab.com/~tjohn/grains. Don't knead the dough excessively as this can damage Triticale's delicate gluten. Triticale's importance will increase with it's higher yields over wheat or rye.gov.html http://www. dry conditions and cold climates. The scientists haven't worked out all the 'bugs' yet in Triticale. It's kernels are longer than wheat seeds and are plumper than rye. Presently. But it's development didn't really begin until the 1930's. rye or wheat. when making leavened breads. it can be cooked whole as a breakfast cereal in about an hour. you should use at least 50% wheat flour to ensure a good rise. And Triticale contains more protein than either of it's parents.All About Grains . mostly in Europe. Perhaps we should again mention that because of it's weaker gluten content. Triticale takes the best qualities of durum wheat and rye and ends up with properties better than both grains. This will only increase in the future. can be stored for long periods of time.com/run/fooddictionary/browse?entry_id=10652 http://www. As the world becomes more populated and we put ever poorer soils into production. References: The Prudent Pantry by Alan T. 6 million metric tons of Triticale are grown.ca/agdex/100/18000201. it cooks up much more quickly. When using Triticale. Triticale is a healthy grain. It's color can range from the tan of wheat to the gray-brown color of rye. Triticale is still in the middle of it's period of accelerated evolution which will continue into the future.epicurious.worldbank. Rye is known for it's ability to grow well on poor ground.html Wheats . Triticale is a new. however. it has a higher quality amino acid balance than it's parents. With it's flavor that's much like wheat.html http://www. treat it much like you would if you were using wheat or rye. man-made grain first grown in 1875. The lower gluten content of Triticale is one of them. bakers who use Triticale use 50% wheat flour so the loaf won't be so heavy. It has a higher lysine content than wheat and like wheat. Triticale is just as hardy.View our complete line of Triticale Triticale is a new grain that was created by crossing rye and durum wheat.voicenet. View our complete line of Whole Wheats View our complete line of Organic Whole Wheats Wheat has been called the 'staff of life' for hundreds of years because of it's excellent nutrition. This turned into such a huge trade that massive sailing barges were built. wheat spread over the ancient world. This discovery alone pushed wheat to the forefront ahead of the other prized grains of the day. the different varieties of wheat we know so well today started to emerge . wheat has long been considered the focal point of home food storage. Slowly during this same period. Wheat is the most versatile whole food grown in North America and is found in a high percentage of today's prepared dishes. The Egyptians grew huge amounts of wheat. No other food can even come close to this claim for such a low price. Wheat came to the Americas with Christopher Columbus and again by the Pilgrims in 1620. Plant breeders have had hundreds of years to carefully modify this grain to produce quicker in areas of short summers.C. The different varieties of wheat grown today probably show little resemblance to wheat grown thousands of years ago. Around 2. Just $90 of wheat at 2001 prices will provide the energy needs. wheat remained a labor intensive crop to grow and harvest but all of this changed in 1831 when Cyrus McCormick's binding machine went into production which was followed by the early threshing machine. Nutritional bang for the buck. It is believed that wheat was first domesticated from wild grasses as long ago as 9.000 B.300 tons of grain in their holds. Their main trade route plied between Alexandria and Rome. these massive sailing ships disappeared and nothing of their size was again seen until the early 19th century. first believed to be invented in China. Aside from just a couple of limiting nutrients which can easily be made up with small quantities of other foods. Each variety has been enhanced with the positive characteristics for it's intended use. After the fall of Rome.000 B. millet. Wheat's productivity has been tweaked to the point that a year's harvest on one small acre of wheat can make all the bread a family of 4 eats in a ten year period! Wheat is the grain of versatility. By 2. wheat had spread through much of Asia. the Egyptians learned how to exploit the gluten in wheat flour making the first raised breads from yeast. More foods have their origins in . Wheat has been a valuable crop for many thousands of years.the hard and soft wheats and durum. wheat is the cheapest food available in North America. all the protein requirements and many of the vitamins and minerals an adult needs for a whole year to stay healthy. Europe and North Africa.C. From Iraq.500 B. these two pieces of equipment are combined into one machine in the form of the modern combine which can do the work that took hundreds of men to accomplish with a scythe. rice and barley. in what is present day Iraq where it's still growing wild. Today. oats.C. They eventually started exporting wheat to other parts of the new world. quickly became a mainstay in Rome and the rest of Italy where it remains an important staple item to this day. Through the centuries. storability and versatility. be more drought resistant and have higher yields. flail and the wind. Pasta. large enough to carry 1. Generally speaking for bread making. Gluten makes dough 'tough' which is good for bread flours but not good for pastry and cake flours. Depending on variety and growing conditions.the hard and soft varieties with a third major division for durum wheat. The hard wheats require low humidity. fluffy breads. Hard white wheat is a relative new-comer that tends to produce a lighter colored. when the protein content rises.5%. generally speaking. However. non-gluten or low gluten flours with your wheat flour to make yeast breads. Gluten comes from the two amino acids. more spongy loaf of bread and because of this. There are two major groups of wheats . Gliadin and glutenin are also found in rye.5-13. Good angel food cake requires the lowest gluten flours. easily cuttable characteristics. All purpose flour contains about 10-12% gluten and is actually a mix of high and low gluten wheat flours. are the mountain valleys that don't freeze too early in the fall of the year or the plains of Montana and Alberta where hot days. This permits light. hot days and cool nights to develop their high protein levels. Refined gluten such as our Vital Wheat Gluten has a gluten content of around 45%. hard wheats can have vasty different protein levels.wheat than any other single food source contributing to 10-20% of the daily energy needs of people in over 60 countries. cake flour contains about 7-9%. Because the amino acids forming gluten make up so much of the protein in wheat. Wheat's secret to it's vast popularity lies in it's high gluten content .higher than any other grain. forms stringy. Next in gluten content comes flours made from the high protein hard wheats which contain gluten levels of 12. you can generally determine the gluten strength of hard wheat varieties by the total protein content. Wheat is grown over much of North America but different types of wheat produce better in different parts of the country. The hard varieties of wheat can have protein levels up to 15 or 16%. however. They contain high protein and gluten levels primarily designed for making bread flours. your wheat should have a minimum of 12% protein. Both these last flours are made from soft wheats. The two main types of hard wheat are the hard red and the hard white varieties. The hard wheats generally contain smaller kernels and are harder than soft wheat kernels. Flour high in gluten content doesn't make very good cakes as the cake would lose it's soft. elastic strands which permits the dough to trap expanding gasses produced by yeast. Although it's not true in all cases. Gliadin and Glutenin. For bread making. it is gaining quick popularity among home bread makers. we have talked with bread makers who prefer the hard red wheat for it's more robust flavor and more traditional textured loaf of bread it makes. which make up about 80-85% of the protein in the hard wheat varieties. The Intermountain West has the best conditions for this although Kansas is also a major producer of the hard wheats. oats and barley but at much lower levels. when mixed with water. If you are going to mix other. the higher the protein content the better. cool nights and low humidity are the norm. . Perhaps the best areas. The soft wheats which produce low gluten flours are grown east of the Mississippi River and in the Pacific Northwest where the humidity is usually high and temperatures remain elevated during the night. These are the areas where we get our hard wheats for bread making. be sure to mix them with high gluten wheat flour. Pastry flour contains about 910% gluten and lastly. the gluten content follows it. Gluten. If you want a really low gluten cake flour. wheat germ and germade. We know of no food that stores as long as wheat.not quite so hard. It also contains substantial amounts of protein. Wheat germ contains just the embryo part of the wheat kernel which has been flattened in a roller. soft wheat flour is ideally suited for making biscuits. pastries and quick breads. It's then toasted because of it's high oil content to extend it's shelf life. nutty flavor and goes well in granola or baked into breads or breakfast cereal. Prepared for long-term storage. and is quite high is some of the vitamins and minerals. Containing less protein and gluten. that you rotate your wheat like you should rotate all your other foods to keep it as fresh as possible. Durum wheat has very hard. a compressed source of nutrition. you should buy soft wheat. Wheat Bran comes from the outer layers of the wheat kernel and contains 43% insoluble fiber. egg noodles or spaghetti noodles.' but just as soon as spring arrives. . high protein kernels but it's the wrong kind of protein to form a strong gluten. For example. Durum wheat is a botanically separate species from the hard and soft wheat varieties. However.The soft wheats are just that . If you want to roll your own wheat. Wheat germ. It tastes great in muffins and other high fiber foods and is very effective as a cholesterol reducing agent as well as promoting regularity. Some people claim that hard red winter wheat has a better protein content than the hard spring wheats. wheat flakes. Winter wheats can be harvested earlier in the year than spring wheats. It's kernels are a little larger and are shaped a bit differently than the other wheats. It all depends on the growing conditions and farming methods. There are a couple of fractional wheat products available aside from white flour we'd like to mention. all hard white wheat the bakers love so much is a spring wheat. contains most of the vitamins and minerals found in the seed. Stored in a cool. The top 'winter kills. These different wheats can be further broken down into the winter and spring wheats. Typical protein levels for the soft wheats are 9-11%. mix your soft wheat flour with other low gluten flours such as oat flour. The spring wheats are planted in the spring of the year then are harvested in the fall and can have excellent protein profiles. The hard wheats tend to crack and break in the flaking machine. The wheat germ has a wonderful. carbohydrates. however. wheat has been known to store for 30 years. Modern food storage methodology suggests. dry place. this is not necessarily so. wheat bran. whether it's macaroni. Durum has been used for centuries to make pasta. barley flour of buckwheat flour. Flour made from the soft wheats can also be used for cake flours. Winter wheats are planted in the fall of the year and must begin growing before winter comes. wheat will last even longer than this if carefully stored. they jump back into life. pasta. incorporándolo .htm http://www.org/faqs/food/sourdough/faq/section-2.html http://www.pl https://www.usda. lenteja. soja.central.co.it/eng/frumento.us/akers/students/agriculture/whistory.com/articlesnew/13802History.k12. Germade. etc.html http://www. vezas. Leguminosas: Leguminosas: En agricultura se incluye bajo este vocablo a un grupo de plantas cultivadas pertenecientes a la familia del mismo nombre. cacahuete. Son plantas leñosas o herbáceas con fruto tipo legumbre y con diversas especies cultivadas por su importancia en la alimentación humana y del ganado y sus aplicaciones industriales. guisante.Wheat flakes are made by rolling wheat in a flaker and cracked wheat is made by cracking open the wheat kernels. la judía y el guisante.godsbanquet.nal. tréboles.voicenet. Germade is made from wheat that's had it's bran and germ removed. Las leguminosas son capaces de fijar nitrógeno atmosférico por su simbiosis son el género bacteriano Rhizobium. a popular cooked breakfast cereal. que se usan preferentemente para alimentación de los animales y del hombre. Son plantas leñosas o herbáceas con fruto tipo legumbre y con diversas especies cultivadas por su importancia en la alimentación humana y del ganado y sus aplicaciones industriales. haba.html http://www. Hagan http://www. Leguminosas: Orden de plantas dicotiledóneas que incluye la familia de las papilionáceas. Entre ellas se encuentran plantas como el garbanzo. Leguminosas: Familia botánica que incluye plantas caracterizadas por producir frutos en forma de vainas dentro de las cuales se encuentran las semillas.com/recipes/grain.html http://www.com/wheathistory.htm Leguminosa. References: The Prudent Pantry by Alan T.) o forrajeras (alfalfas. la lenteja. the endosperm that's left is coarsely ground and packaged.com/~tjohn/grains.usaemergencysupply.com/information_center/all_about_grains/all_about_ grains_wheats.encyclopedia. Entre ellas se encuentran plantas como el garbanzo. etc.gov/fnic/cgi-bin/nut_search. Las leguminosas son capaces de fijar nitrógeno atmosférico por su simbiosis con el género bacteriano Rhizobium.htm http://www.ca. The wheat flakes also go well in breads. garbanzo. Pueden ser de grano (judía. algarroba. la judía y el guisante. casseroles and granola. Then. la lenteja.cyberspaceag.) Leguminosas: Orden de plantas dicotiledóneas que incluye la familia de las papilionáceas. altramuz.uk/total_pasta/history http://www. Tienen la propiedad de tomar el nitrógeno de la atmósfera y a través de bacterias en sus raíces. Both of these items can be cooked as a breakfast cereal.leantichetradizioni.faqs.html http://www. makes a good start to anyone's day. manualdelombricultura. Leguminosas . arveja..htm.Translate this page Leguminosas: En agricultura se incluye bajo este vocablo a un grupo de plantas . garbanzo. alfalfa.. Leguminosa.. soya. Leguminosas: Familia de plantas que se caracteriza por una morfología floral similar a la de la arveja. Leguminosas: Plantas cuyo fruto está protegido por una vaina o baya. kudzú. garbanzo. soya. Ejemplos: fríjol. matarratón. algunas son importantes para la alimentación animal. lenteja. matarratón.com/glosario/. guandul./163.Manual de Lombricultura www.. Bradyrhizobium y Azorhizobium. lenteja.. alfalfa Legumbre Saltar a: navegación. como la alfalfa y la soya.al suelo. Muchas pero no todas las legumbres presentan nódulos radiculares por la simbiosis con bacterias del suelo fijadoras de nitrógeno como Rhizobium.. . Ejemplos: fríjol. arveja. caupí. caupí. búsqueda Tres tipos de lentejas. desarrollados a partir del gineceo. Estas vainas suelen ser rectas y carnosas. La gran variación existente en la parte consumida es una consecuencia de la diversidad de estrategias utilizadas por las leguminosas para su adaptación a los medios más diversos. Por lo general poseen una carne interior esponjosa. . Se denomina legumbre (del latín legumen) a la semilla contenida en la vaina de plantas de la familia de las Leguminosas (Fabaceae). como la de las judías.Semillas de soja. varía muchísimo. la parte comestible coincide con la utilizada por la planta como almacén de sustancias de reserva. Su parte interna corresponde al mesocarpio y al endocarpio del fruto. de un solo carpelo y que se abre tanto por la sutura ventral como por el nervio dorsal. frijoles o habichuelas. El tamaño de las legumbres varía desde un milímetro o poco más hasta cincuenta centímetros. aunque en la mayoría de los casos es alargada y comprimida. en dos valvas y con las semillas en una hilera ventral. La parte de la planta consumida en alimentación animal y humana varía entre las distintas especies de leguminosas. Su forma. En la mayor parte de los casos. Las legumbres constituyen un grupo de alimentos muy homogéneo. a pesar del gran número de especies que componen esta familia. aterciopelada y de color blanco. las utilizadas para la alimentación humana y del ganado son relativamente pocas. Estos frutos pertenecen al gran grupo de las plantas leguminosas (familia Fabaceae) y. chauchas. vainitas o porotos verdes) lentejas altramuces (altramuces. alubias o habichuelas) garbanzos habas ejotes (judías verdes.5 Lípidos o 2. lupinos o chochos) cacahuetes (cacahuates o maníes) soja (o soya) .Índice • • • • • • • • • 1 Principales legumbres 2 Composición o 2.3 Fibra dietética o 2.2 Hidratos de carbono o 2.1 Proteínas o 2. alverjas o chícharos) judías (fríjoles.1 El problema de la flatulencia 7 Consumo mundial 8 Referencias 9 Enlaces externos Principales legumbres Vainas de arvejas.4 Micronutrientes o 2.6 Precauciones 3 Forma de preparación de las legumbres 4 Importancia de las leguminosas 5 Historia de las legumbres 6 Sociología de su consumo o 6. porotos. Las principales legumbres consumidas en la alimentación humana son: • • • • • • • • • • alfalfa guisantes (arvejas. judías. vainicas. Se pueden considerar alimentos nutricionalmente recomendables teniendo en cuenta su composición en proteínas. frente a un 4% en el resto de legumbres. Hidratos de carbono La cantidad de hidratos de carbono en las legumbres es de un 60 %. Las legumbres son. Las legumbres han sido cultivadas por siglos por una gran variedad de culturas. compensando su escasez en lisina. Sin embargo la soja ha eliminado prácticamente a otras legumbres del mercado de materias primas para pienso. cerdos y conejos y otros tipos de alimentación del ganado. por tanto.Composición Legumbres en un mercado. el cual varía un poco en el cacahuete y la soja ya que el contenido de lípidos en éstos puede alcanzar el 18%. Debido a este alto porcentaje de proteínas o sustancias nitrogenadas. Las variedades de legumbres consumidas por el hombre tienen un importante contenido en proteínas. hidratos de carbono. Proteínas Las proteínas comprenden alrededor del 20% del peso de las legumbres. (suelen ser escasas en metionina) las legumbres constituyen un grupo especial dentro de los alimentos de origen vegetal. responsables del aporte calórico. comparables a los cereales. De hecho. pero es más alta en los cacahuetes y en la soja hasta alcanzar el 38%. Las legumbres son bastante parecidas entre ellas en su composición de nutrientes. aunque no proporcionan todos éstos. minerales y vitaminas. los cereales y las frutas) que contienen polisacáridos o azúcares complejos como el almidón. lípidos. alimentos de origen vegetal ricos en hidratos de carbono (igual que las patatas. azúcares simples como la . las semillas de leguminosas han constituido el complemento más utilizado para aumentar el contenido en proteínas de las raciones concentradas que se suelen administrar a aves. con una buena proporción de aminoácidos esenciales. fibra. con los que se complementan. Tienen buenas cantidades de calcio y hierro. que les proporciona sus especiales características de textura. estreñimiento.sacarosa. . es decir. cobre. fructosa. forman parte de la estructura de la pared celular de los vegetales y que no son absorbidos por el aparato digestivo humano. prescindir de las legumbres en individuos sanos supone una mala alimentación. como la celulosa. niacina. etcétera. los alimentos que se ingieran con ellas. En el caso extremo y poco recomendable de que se eliminen. más o menos 'mantecosa' o 'harinosa'). la principal fuente de esta. y son una buena fuente de vitaminas del grupo B. aunque de peor asimilación que el de la carne o la leche. como chorizo. con formación de gases y dilatación. con la gran ventaja de que son carbohidratos de lenta asimilación. Las legumbres poseen entre el 11 y el 25% de fibra dietética y son. panceta. y oligosacáridos a menudo presentes en las paredes celulares. oreja. Micronutrientes Las legumbres tienen cantidades importantes de hierro. junto con los cereales. Los hidratos de carbono no son imprescindibles para el hombre pero sin ellos. tienen un valor calórico inferior que el mismo peso en seco. Sólo hay que adaptar las dosis a cada variedad de legumbre. guisantes y habas cuando se comen tiernas. Como todo alimento que proporciona calorías. Fibra dietética Las legumbres son una fuente rica de fibra dietética ya que los hidratos de carbono complejos. que en personas con trastornos gastrointestinales pueden acentuarse por el alto contenido de proteínas en las legumbres. vitamina B1. la textura de la legumbre cocinada (más o menos suave. Diversos estudios de investigación indican que la ingesta de alimentos ricos en folatos puede prevenir las enfermedades coronarias. Desde el punto de vista nutricional. Las judías verdes. Los carbohidratos determinan el comportamiento de la legumbre en la cocción: la absorción de agua durante el proceso. porque la cantidad de agua es más elevada. La causa de esta creencia puede estar originada en los síntomas que se presentan en el intestino grueso. Se ha demostrado que elevadas dosis de fibra alimenticia reducen el nivel de colesterol. aunque en general su composición es muy parecida. glucosa. diabetes mellitus. Estos se deben a la fermentación de los azúcares no digeribles (hidratos de carbono complejos y fibra). se debe aumentar la cantidad ingerida de grasas o proteínas para así aportar la energía necesaria al organismo. la dieta no es correcta. diverticulitis y el cáncer de colon. La idea de que las legumbres se digieren mal es errónea ya que el proceso de digestión se realiza en su práctica totalidad en condiciones normales en individuos sanos. etc. su «capacidad» de engordar está directamente ligada a las cantidades que se ingieran y al «acompañamiento» o "sacramentos". galactosa rafinosa y la estaquiosa. la elasticidad de las paredes celulares por la pectina contenida en ellas. carotenoides. y constituyen una fuente importante de ácido fólico. Este nutriente tiene efectos preventivos frente a la obesidad. aunque no se ha demostrado cómo es el modo de actuación. también a que la persona deja de consumir alimentos de origen animal por lo tanto no consumen colesterol. Lípidos Las legumbres tienen bajo contenido en grasas. de los que son ricas. o por el polen de sus flores. Fabismo: Es una enfermedad típica de la cuenca mediterránea y asociada a las legumbres que produce un tipo de anemia hemolítica. y tiene su origen en la deficiencia hereditaria de una enzima que interviene en el metabolismo de los glúcidos. excepto cuando germinan o están verdes. que se presentó en España en los años cuarenta.1 está latente en zonas pobres de la India. Está producida por la ingestión de habas (generalmente verdes). Se ha demostrado que una dieta variada y rica en legumbres ayuda a bajar el nivel de colesterol en la sangre. así como de diversas variedades de lupín. por lo que pueden obstaculizar la absorción de colesterol. Esta dolencia. es responsable de la acumulación de neurotoxinas en el sistema nervioso que provoca latirismo. El problema se extiende a la ganadería si se utilizan tortas de cacahuete infectado como componente de los forrajes.Sin embargo las legumbres no presentan cantidades apreciables de vitamina C. . Se cree que este efecto se debe a la presencia de saponina y de determinados esteroles vegetales. Intoxicación por aflatoxinas: Los cacahuetes se deben comer sin la envuelta que protege los frutos bajo la cáscara porque puede estar contaminada por un moho que produce aflatoxinas que son unas sustancias muy tóxicas. Forma de preparación de las legumbres Preparación colorida en ensalada. una enfermedad que ocasiona una parálisis grave. Precauciones • • • Latirismo: El consumo continuado de harina de almorta. secas. por la variedad de estilos de preparación. Los factores que han contribuido a la importancia mundial de las legumbres son: . etcétera. 4. Se recomienda consumir legumbres dos veces por semana. compañero inseparable de la evolución del hombre. las secas son las más utilizadas. Durante las operaciones culinarias (remojo y cocido) se pierden los tóxicos que pudieran contener. Las recomendaciones en el consumo de legumbres son: 1. 2.Enlatadas. Las legumbres pueden comerse tiernas. aunque desde el punto de vista gastronómico y del paladar. Sin estos preparativos culinarios no se podría disponer de féculas y proteínas en condiciones de ser incorporadas al organismo a través del aparato digestivo. siendo el uso de las leguminosas. Suelen formar parte de numerosas variedades de cocidos. Muchas de las desventajas de la cocción y de su remojo inicial se han eliminado hoy en la actualidad ya que es posible adquirirlas envasadas en latas o en tarros de cristal. junto con los cereales y con algunas frutas y raíces tropicales. Lo más incómodo y menos popular de estos alimentos es su larga preparación. 3. Granos verdes y legumbres de algunas especies constituyen la base de numerosos platos de cocina. sin perder este hábito en verano. Es esencial que las vainas no tengan "pergamino". Desde el punto de vista nutricional son más aconsejables las tiernas. que es el tejido intercalado en el parénquima del fruto y su función es provocar la dehiscencia de la vaina para lanzar la semilla madura. pero una pequeña cantidad de bicarbonato de sosa no tiene manifestación organoléptica alguna y al debilitar las indigestas fibras de celulosa de la cubierta de las legumbres las hace menos indigestas y además aumenta la permeabilidad al agua. Se debe añadir sal en el último momento para evitar que las pieles se endurezcan. por ejemplo en ensaladas frías o cremas mezcladas con verduras. Importancia de las leguminosas Las leguminosas. La eliminación del pergamino se ha conseguido por selección a lo largo de los siglos o milenios en las especies con variedades de vaina comestible. han sido la base principal de la alimentación humana durante milenios. La cocción no necesariamente debe hacerse en ollas a presión o con cerrado hermético. aunque suelen ser buenas para acortar el tiempo de cocción y conservar las propiedades nutritivas. que por regla general poseen largos periodos de conservación (oscilan entre los cinco y seis años desde su envasado). condicionada por un remojo de varias horas previo a una cocción prolongada. fritas. Ponerlas a remojo unas 12 horas antes con agua lo más pura posible sin añadirle sal ni bicarbonato que ralentiza el ablandamiento y altera el sabor. de forma cocida. en sus múltiples formas. 000. cebada. Hace unos diez mil años en la zona del Cercano Oriente. prensa diaria o páginas de Internet fidedignas. se relata cómo el rey de Babilonia. Sus representantes se encuentran tanto en altitudes inferiores a cero. Las leguminosas producen por tanto.1. La enorme variabilidad de formas y estrategias adoptadas ha permitido a sus especies adaptarse a las condiciones ecológicas más diversas que van desde los trópicos de África. como revistas especializadas. La familia Leguminosae que está presente en zonas áridas tiene también especies acuáticas. convierte esta familia en la principal fuente de proteína vegetal para la mayor parte de herbívoros y omnívoros. Esta asociación es esencial en los grandes prados naturales y artificiales sobre los que se basa la ganadería mundial. Esa característica no sólo beneficia a las leguminosas que la poseen. La actual crisis energética provoca la vuelta a los clásicos sistemas de alternancia de cultivos que incluyen las leguminosas como sustituto válido de los abonados nitrogenados. En el Libro de Daniel. Historia de las legumbres Este artículo o sección necesita referencias que aparezcan en una publicación acreditada. entre ellos el que sería el profeta Daniel.2 En el Libro de Génesis. lentejas y guisantes de hace ocho mil años indican que ya se encontraban domesticadas por el hombre. Nabucodonosor II. Capítulo 1. de otro modo. precediendo en casi mil años al maíz. que era un indicativo de una recolección preferencial: primer paso hacia el nacimiento de la agricultura. lo que refleja que éstas han estado presentes en la alimentación mediterránea desde tiempos memorables. y entre estos últimos. En algunos escritos mediorientales como la Biblia se habla de las legumbres en la dieta del pueblo judío. en la América precolombina y en Asia oriental. La capacidad de tantas leguminosas de establecer una relación simbiótica con microorganismos capaces de fijar el nitrógeno atmosférico y transformarlo en modo asimilable por las plantas. un estado de fertilización natural para el suelo por lo que puede decirse que son uno de los escasos cultivos ecológicos que permiten la alternancia de legumbres y cereales. quien vendió sus derechos de primogenitura por un guisado de lentejas3 . ordenó que se criasen en su palacio algunos hijos de israelitas cautivos. 3. permanecerían casi despoblados. domesticación que alcanza a las habas en el cuarto milenio antes de Cristo. por ejemplo. adecuándose perfectamente a la agricultura mediterránea. También es en la Biblia en la que se registra la primera dieta vegana de los seres humanos. y guisante y los asentamientos humanos. según la especie:[cita requerida] en Mesopotamia. Las leguminosas y los cereales fueron las primeras plantas cultivadas por el hombre. 2. y que se les diese una ración diaria de . El número de especies de la familia es de casi 20. Los restos fósiles de semillas de trigo. existía una asociación entre ciertas semillas como el trigo. cebada. Las leguminosas también aparecen pronto en la agricultura del Nuevo Mundo (4000 antes de Cristo). sino a las gramíneas y otras familias que crecen a un lado. El elevado contenido proteico en el grano de algunas especies de leguminosas. para el hombre. permite la colonización natural de suelos que. monografías. Puedes añadirlas así o avisar al autor principal del artículo en su página de discusión pegando: {{subst:Aviso referencias|Legumbre}} ~~~~ Las legumbres tienen diversos orígenes. como en lugares casi inaccesibles de los Andes. se narra la historia de Esaú. lenteja. Asia y América a zonas templadas e incluso frías. Consintió. Es alrededor del siglo IV antes de Cristo cuando idearon métodos para extraer su aceite. que los otros muchachos que comían de la ración de la comida del rey. accesible sólo a la mesa de los ricos. aunque el pueblo llano sí. y les daba legumbres. Tampoco eran estimadas por los griegos y los romanos. El guisante (o arveja) era alimento habitual en Roma. y según que vieres. éste "no encontró entre todos ninguno como Daniel y sus compañeros". Prueba. y agua a beber. con tus siervos diez días. Daniel pidió al principe permiso de no contaminarse con la comida pagana. y dennos de las legumbres a comer. se transportaron 840 toneladas de lentejas. en la corte de Luis XIV. que de buey engordado donde hay odio". Y al cabo de los diez días pareció el rostro de ellos mejor y más gordo de carne. quesos. constituyendo al principio un lujo extraordinario. cultivándolas extensamente y con mucho cuidado. . los antiguos egipcios tuvieron en alta estima a las lentejas. La judía. Por su parte. en "una moda y una locura" en palabras de Madame de Maintenon. cultivada en toda América desde tiempos remotos. y el vino de su beber. Al final del período presentaban mejor aspecto que los que seguían la alimentación del rey. las habas fueron consideradas por los egipcios como alimento despreciable. con ellos en esto. y probó con ellos diez días. Daniel 1:12-16. Así. Corresponde a la soja el orgullo de ser la primera leguminosa de la que se dejó constancia escrita: en los libros de Shen Nung. harás con tus siervos. aunque tampoco muy apreciado. Con ella los antiguos elaboraban preparados de alto contenido proteínico (requesón. se trajo de América a Europa en el siglo XVI. Sin embargo. soja. una de las sentencias del libro de Proverbios de Salomón. declara que "mejor es la comida de legumbres donde hay amor. Parezcan luego delante de ti nuestros rostros. cebada y mijo.la comida del rey. Sagradas Escrituras (1569) En el relato se narra como se siguió con esta alimentación y cuando fueron conducidos ante el Rey Nabucodonosor. se instauraron en las comidas y guisos mediterráneos en la dieta mediterránea. y los rostros de los muchachos que comen de la ración de la comida del rey. En el relato. se describen los cinco cultivos principales y sagrados de China: arroz. Fue en el siglo XVII cuando se popularizó su consumo en verde y se convierte. que datan del año 2800 antes de Cristo.[cita requerida] Desde el cultivo de lentejas y garbanzos en la civilización egipcia y con la incorporación después de las alubias blancas y rojas que llegaron procedentes del Nuevo Mundo. salsas. fue que Melsar tomaba la ración de la comida de ellos. ahora. trigo.4 Por otra parte. pues. pastas) utilizadas para condimentar y enriquecer su alimentación básica en cereales. durante el reinado de Calígula. se dice que en el barco especial en que se transportó un obelisco desde Egipto a Roma. Los sacerdotes no las comían. Fueron también muy apreciadas por los romanos. La causa tal vez haya que buscarla en que pueden provocar fabismo (ver también latirismo). Este consumo es inverso al consumo de proteínas de origen animal. En Austria. Así en Pluto. Noruega y la mayoría de los países de Europa Central y Septentrional. designación que tiene interés desde varios puntos de vista: 1. En tercer lugar la expresión "carne de pobre" es despectiva en el sentido de que constituye un alimento de "segunda clase". la soja. se asocian las leguminosas con la idea de pobreza frente al consumo de carne animal. Países Bajos. donde las bacterias residentes realizan la función que deberían haber hecho esas enzimas. Alemania. hablando de un nuevo rico: "ahora ya no le gustan las lentejas". el dióxido de carbono y el hidrógeno. Ya en tiempos medievales la Iglesia Católica recomendaba el consumo de legumbres durante la Cuaresma. En segundo lugar. uno de los personajes comenta. esos hidratos salen del intestino superior inalterados y entran en las zonas inferiores del intestino. 3. En primer lugar.5 Consumo mundial Judías de tipo red kidney. Actualmente. el consumo de leguminosas varía desde los 3 gramos/persona/día en Suecia. por su alto contenido proteínico ya que la mayor parte de las leguminosas sobrepasan el 20% de proteínas en sus semillas).Sociología de su consumo A las leguminosas secas se les ha llamado "la carne del pobre". En la India. [cita requerida] El problema de la flatulencia La generación de gas en el aparato digestivo como consecuencia del consumo de legumbres se debe a las grandes cantidades de hidratos de carbono que contienen algunas de ellas (especialmente. en Estados Unidos e Italia el consumo de leguminosas desciende con el aumento de los ingresos. el pequeño consumo de las leguminosas no está influido por los ingresos. Las variedades de hidratos de carbono que son las principales responsables de la producción de gas son los oligosacáridos. siendo conocida y familiar en la antigua Grecia clásica. Esta asociación viene de antiguo. el frijol blanco y el frijol de media luna). 2. símbolo de riqueza. Dado que las enzimas digestivas humanas no pueden trasnformarlos en azúcares asimilables. etc. Según los datos de la FAO. y los 71 gramos en la India. Alemania. Japón y otros países asiáticos el consumo de leguminosas es mayor en los grupos de rentas elevadas que en las más . de Aristófanes. Enciclopedia de la ciencia y la cultura de la comida. Una posible solución sería la de evitar la transformación de la proteína vegetal en animal utilizando directamente aquélla en la alimentación humana. ↑ Génesis 25:34 4. Las leguminosas figuran entre los principales candidatos a ocupar dicho papel. la desigualdad creciente en la distribución de la riqueza y el aumento de la población humana permiten prever que el consumo de carne no se sustituirá ni a corto ni a medio plazo por el suministro de proteínas vegetales en la dieta.L.historiacocina. Las causas son múltiples. la ausencia de procesos de investigación eficaces para ofrecer semillas de calidad a los agricultores. Círculo de Lectores. ↑ http://www. 2. Barcelona.. Enlaces externos • Wikimedia Commons alberga contenido multimedia sobre Legumbre. En definitiva. pag 148 3. Referencias 1. 2007. Editorial Glosa. S. Sànchez (2005). que ha favorecido la producción de alimentos propios para los animales. ↑ Proverbios 15:17 5. ↑ Cf. Encuestas realizadas sobre las tendencias en Colombia parecen indicar mayor consumo en familias más ricas. Ver las calificaciones de la página Evalúa este artículo ¿Qué es esto? Confiable Objetivo Completo Bien escrito Estoy muy bien informado sobre este tema (opcional) Categorías: • Legumbres • Frutos secos dehiscentes • Términos botánicos • Plantas oleaginosas . "La Alimentación y la nutrición a través de la historia". El consumo de legumbres en España ha descendido de forma acusada a partir de los años sesenta. Josep M.htm ↑ Pilar García Lorda. el escaso interés del sector industrial en cuanto a su comercialización.com/gourmets/venenos/almortas. Otra causa del descenso del consumo de legumbres es el aumento del nivel de vida que ha incrementado el consumo de otros alimentos y el estilo de vida: el hombre y la mujer trabajan fuera de casa y ninguno de ellos dispone de mucho tiempo para cocinar. a pesar de que se encuentran platos tradicionales en conserva como la fabada o el cocido y la tendencia de los consumidores a elegir proteínas de origen animal. La cocina y los alimentos. 512-513. dado su interesante contenido en proteínas.inferiores. Harold McGee. entre las que se encuentran el desarrollo del sector ganadero. págs. search Varieties of soybean seeds. mesquite. and the woody climbing vine wisteria. or generally pulse). peanuts. and as soil-enhancing green manure.• Gastronomía vegetariana Legume From Wikipedia. lupins. beans. .g. or the fruit or seed of such a plant. beans and lentils. A common name for this type of fruit is a pod. carob. the free encyclopedia Jump to: navigation. lentils. Well-known legumes include alfalfa. primarily for their food grain seed (e. Legumes are grown agriculturally. a popular legume A legume /ˈlɛɡʲuːm/ is a plant in the family Fabaceae (or Leguminosae). although the term "pod" is also applied to a few other fruit types. Legumes are notable in that most of them have symbiotic nitrogen-fixing bacteria in structures called root nodules. tamarind. Robinia) or the Kentucky coffeetree (Gymnocladus dioicus) can be used in permaculture food forests. such as vanilla and radish. clover.[1] A legume fruit is a simple dry fruit that develops from a simple carpel and usually dehisces (opens along a seam) on two sides. Legume trees like the Locust trees (Gleditsia. for livestock forage and silage. peas. soybeans. crop rotation involving legumes is common. lentils. Hence. soybeans. legumes are among the best sources of plant protein. By alternating between legumes and nonlegumes. sometimes planting nonlegumes two times in a row and then a legume. peas. Legumes are sometimes referred to as "green manure".[2] The chemical reaction is: N2 + 8 H+ + 8 e− → 2 NH3 + H2 Ammonia is then converted to another form. all of its remaining nitrogen.[3][4] In many traditional and organic farming practices. Nitrogen is therefore a necessary ingredient in the production of proteins. for example following the harvest. even when the crop is nonleguminous. peanuts and others) contain symbiotic bacteria called Rhizobia within root nodules of their root systems. the field usually receives a sufficient amount of nitrogenous compounds to produce a good result. beans. . thereby serving as fertilizer for future crops. are released back into the soil. making the nitrogen available to other plants. making them relatively rich in plant proteins. When a legume plant dies in the field. ammonium (NH4+). (Plants belonging to the genus Styphnolobium is one exception to this rule). molecular nitrogen (N2) into ammonia (NH3). Thomas Jefferson was one who propagated the use of crop rotation in American farming in the 18th century. the amino acids are converted to nitrate (NO3-). clover. These bacteria have the special ability of fixing nitrogen from atmospheric. usable by (some) plants by the following reaction: NH3 + H+ → NH4+ This arrangement means that the root nodules are sources of nitrogen for legumes. All proteins contain nitrogenous amino acids.Contents • • • • • 1 Nitrogen-fixing ability 2 Uses by humans 3 Nutritional facts 4 References 5 External links Nitrogen-fixing ability Many legumes (alfalfa. incorporated into amino acids inside the remaining plant parts. In the soil. grain. Most commercially farmed species fill two or more roles simultaneously. stylo (Stylosanthes). Grain legumes include beans. or Arachis. a forage crop Farmed legumes can belong to many agricultural classes. lentils.[citation needed] Fallow/green manure legume species are cultivated to be tilled back into the soil in order to exploit the high levels of captured atmospheric nitrogen found in the roots of most legumes. pharmaceutical/industrial. depending upon their degree of maturity when harvested. lupins. indehiscent legume fruits White clover. are sown in pasture and grazed by livestock. and Sesbania species. This means that a smaller proportion .[5] Legume species grown for their flowers include lupins. and peanuts. as compared to whole eggs. which are farmed commercially for their blooms as well as being popular in gardens worldwide. and are also called pulses. including numerous Acacia species and Castanospermum australe. peas. Some. fallow/green manure.[citation needed] Industrially farmed legumes include Indigofera and Acacia species. Cyamopsis. and timber species.Uses by humans Freshly dug peanuts (Arachis hypogaea). Forage legumes are of two broad types. or meat. The seeds are used for human and animal consumption or for the production of oils for industrial uses. Numerous legumes farmed for this purpose include Leucaena.[citation needed] Nutritional facts Legumes contain relatively low quantities of the essential amino acid methionine. including forage. which are cultivated for dye and natural gum production. vetch (Vicia). like alfalfa. dairy products. respectively. Other forage legumes such as Leucaena or Albizia are woody shrub or tree species that are either broken down by livestock or regularly cut by humans to provide livestock feed. clover. Various legume species are farmed for timber production worldwide. blooms. Grain legumes are cultivated for their seeds. of the plant proteins. 3rd Edition. which are low in the essential amino acid lysine. vegetarian cultures often serve legumes along with grains. legumes should be combined with another protein source such as a grain in the same meal. Jim Deacon.). Wikisource has the text of the 1920 Encyclopedia Americana article Legume. The University of Edinburgh [1] ^ Postgate. 162. Common examples of such combinations are dal with rice by Indians. 301. ^ Cirrus Digital: Tree Encyclopedia ^ The Nitrogen cycle and Nitrogen fixation. W. in Google books 6. beans with corn tortillas. I. rejecting the need for protein combining in 1981[6]). Cambridge University Press. and peanut butter with wheat bread. Nevertheless. Institute of Cell and Molecular Biology. J (1998). vetch. Steven. 438p.S. Inc. to balance out the amino acid levels. may be used for the synthesis of protein in humans. 5. the free dictionary. Prime Mover – A Natural History of Muscle. emphasis in original ^ Vogel. Nitrogen Fixation. ISBN 978-0-393-32463-1. External links Look up legume in Wiktionary. 4. Kurlovich and S.[7] References 1. V (2000). B. Since legumes are relatively cheap compared to meat.I. but they do not have to be consumed at the same meal. A variety of protein sources is considered healthy. Media related to Legumes at Wikimedia Commons • AEP . 1995. – (Theoretical basis of plant breeding. According to the protein combining theory. 2. The low concentrations of the amino acid methionine in legumes may be compensated for simply by eating more of them[citation needed]. tofu with rice. ISBN 0-393-32463-X. and beah). USA (2003). p.European association for grain legume research . Cambridge UK ^ Smil. The portion of plant proteins not suitable for the synthesis of human proteins is instead used as fuel in the human metabolism. compared to proteins from eggs or meat. Frances Moore Lappé. unless other higher methionine sources are consumed which are complementary in regard to their amino acid profile. soya. V.111) ^ Diet for a Small Planet (ISBN 0-345-32120-0). 3. eating more legumes may be an alternative to meat for some. 7. creating a more complete protein than either the beans or the grains on their own.. W. Protein combining has lost favor as theory (with even its original proponent. Vavilov Institute of Plant Industry. Norton & Company. St. p. 1981. Cycles of Life. Repyev (eds. Petersburg: N. Scientific American Library. ^ The gene bank and breeding of grain legumes (lupine. legumes are among the best protein sources in the plant kingdom. In any case. • • • • Lupins . classification. [show] • v • t • e Types of fruits [show] • v • t • e Veganism and vegetarianism Categories: • Legumes • Fruit morphology • Vegan cuisine • Vegetarian cuisine . genetic resources and breeding ILDIS .Geography.International Legume Database & Information Service Bioversity International The significance of Vavilov's scientific expeditions and ideas for development and use of legume genetic resources Legume Futures A major research initiative to develop novel uses for legumes in environmentally and economically sustainable cropping.