Avoid These “Health” Foods, Part 1 – Limit Grains by Dr. Janna House

Avoid These "Health" Foods, Part 1 - Limit Grains by Dr. Janna House

Chiropractic London ON Healthy Foods

The Way I See It…

Eating healthy in London is a goal for most people. Most people want to make good choices when it comes to what they eat.

A study was conducted that surveyed more than 27,000 people worldwide about their views on healthy eating.[1] The biggest barrier (35%) to healthy eating was the perceived time it took to prepare healthy food. Those surveyed claimed, “I don’t always eat healthy because I haven’t got time.

”Financial concerns (33%) proved to be the second obstacle to healthy eating around the world. Availability (26%), confusion about which foods are healthy (24%), substandard taste (25%), and the desire to treat oneself (41%) were the other main reasons preventing healthy eating.

At LifeHouse Chiropractic, we try to help with some of these identified barriers. We try to give our patients tasty recipes that are easy and quick to prepare. We also try to provide cutting edge information on which foods are healthy.

Many food marketers use the term “natural” or “healthy” to make you think that the food they are promoting is healthy, when it actually limits your health.

In this article, we will discuss one of the foods that is marketed for its health benefits, grains. You would be better to limit its consumption or choose healthy substitutions/alternatives. If you follow these recommendations, you are likely to be rewarded with health benefits.

The Science Behind Healthy Eating…

There is no one-size-fits-all diet, but here is the first of at least six “health” foods to avoid, or at the least, limit.

Limit Grains. Many marketers, dietitians, physicians and personal trainers recommend we follow Canada’s Food Guide and eat 6-7 servings of grain products/day. A National Post article reports, “Yet, despite an overall adherence to the Canada Food Guide — held up as the country’s trustworthy blueprint for what should be a healthy, nutritious diet — the country is in the grip of an obesity epidemic, with two-thirds of adults considered obese or overweight and obesity rates double that of 1980 figures.” [2] Part of the problem is that for most people, 6-7 servings of grain a day is too much for our bodies to handle in this day and age.

Let’s understand how our bodies process grains. [3] Grains, like sugars, are carbohydrates that trigger the release of insulin in your body. When the body is triggered to release insulin too often or too much, the body becomes dysfunctional in its ability to use the insulin effectively. This leads to insulin resistance whereby glucose builds up in the blood instead of being absorbed by the cells, leading to type 2 diabetes or prediabetes. If you are insulin resistant, this cycle needs to be interrupted. The same process occurs with leptin resistance. Leptin is a hormone made by your fat tissue that helps your brain regulate your food intake and body weight. If you limit grains, insulin and leptin resistance can be reversed. Many people are insulin resistant and don’t know it. Take this online quiz [4] to see if you could be insulin or leptin resistance.

The second important reason to limit grains, is to limit or avoid wheat. It seems to be trendy to go “Gluten Free,” but in actuality, there is good reason for this. [5] There is an epidemic of hidden gluten intolerance. Gluten intolerance or sensitivity does not just cause digestive problems, but can cause other symptoms, including strong fatigue after a meal, brain fog, dizziness, PMS, joint pain, mood swings, attention problems and headaches. If in doubt, it’s best to error on the side of caution and go gluten free. Take this online quiz [6] to give you an idea about whether or not you might be intolerant or sensitive to gluten.

There is yet another reason to consider avoiding wheat in your diet. North American wheat has been heavily treated with a herbicide, glyphosphate, commonly known as, Roundup. Research published by Samsel and Seneff in 2013, [7] suggests glyphosphate residue on our wheat may be linked to a rise in celiac disease and gluten intolerance.

What This Means to You…

This means, that for enhanced health, it is best to limit your grain intake.

Limiting your grain intake will reduce the risk of diabetes and obesity, may help increase energy levels, and improve the quality of your nutrient intake. When you couple this with regular chiropractic care, you are on your way to wellness. [8] Here are some ideas on how to swap out grains with vegetables and nuts.

Chiropractic London ON What to Eat

Use vegetables to replace bread or wraps.[9]

  • Use lettuce leaves for rolling up sandwich fillings
  • Make sandwiches/burgers with vegetables like cucumbers, peppers, grilled portabella mushrooms or sliced and baked sweet potatoes.

Use vegetables as your pizza crust [10]

  • Put toppings on grilled eggplant slices or portabella mushrooms
  • Make a crust with riced cauliflower or almond flour

Use vegetables as pasta

  • Use a spiralizer to turn veggies (or fruits) into spaghetti. Find one with good reviews and at your price point on amazon.ca
  • Great vegetables to try in your spiralizer are butternut squash, sweet potatoes, zucchini, yellow squash, beets, or cucumbers.
  • These noodles can be quickly boiled or steamed or eaten raw depending on what the recipe calls for.
  • Replace lasagna noodles in your recipes with eggplant, red peppers, zucchini or yellow squash in place of the noodles. Slice length-wise into long thing planks and layer with sauce and cheese.
  • Make your own gnocchi with either sweet potatoes or pumpkin.
  • Use spaghetti squash as a base for pasta.

Use vegetables in place of chips or crackers

  • Try making chips from kale [11]
  • Use raw veggies in place of chips and crackers with hummus, sour cream based dips, etc.
  • Make your own “chips” using sweet potatoes, beets, parsnips and carrots by baking them in the over [12][13]

Use vegetables as a rice-like side dish [14]

  • Try ricing cauliflower or other vegetables like carrots and parsnips.

Bake with nut or bean flours.

  • Enjoy baked goods by substituting wheat flour with nut or bean flours like, almond flour, coconut flour, garbanzo bean flour, etc.
  • The proportions of flour and other ingredients will often need to change when you use an alternative to wheat flour in recipes, so be sure to find a recipe specifically designed for these specialty flours. Here’s our favourite brownie recipe made with almond flour from, Clean Eating with a Dirty Mind, by Vanessa Barajas. Just skip the bacon and try substituting some of the maple syrup and coconut sugar with stevia, monk fruit or xylitol. [15]

References, Recipes and How Tos…

[1] http://www.nielsen.com/us/en/insights/news/2010/global-trends-in-healthy-eating.html

[2] http://news.nationalpost.com/news/canada/the-canada-food-guide-is-killing-you-the-obesity-epidemic-really-began-with-our-dietary-guidelines Cheryl Chan, Postmedia News, National Post, April 4, 2016

[3] http://www.thepaleomom.com/the-hormones-of-fat-leptin-and-insulin/

[4] http://www.health24.com/Medical/Diabetes/Tools/Could-I-be-insulin-resistant-20130227

[5] http://www.greenmedinfo.com/guide/health-guide-wheat-and-gluten-research

[6] https://omhealth.typeform.com/to/CsrEgM

[7] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945755/

[8] http://www.naturalnews.com/029164_chiropractic_digestive_disorders.html#

[9] http://www.everydayhealth.com/pictures/veggies-make-great-low-calorie-bread-substitutes/#01

[10] http://www.fitnessmagazine.com/recipes/dinner/veggie-pizza-crust-recipes/

[11] http://ohsheglows.com/2014/03/12/6-tips-for-flawless-kale-chips-all-dressed-kale-chips-recipe/

[12] http://minimalistbaker.com/baked-sweet-potato-chips/

[13] http://www.epicurious.com/recipes/food/views/olive-oil-baked-beet-chips-with-sea-salt-and-black-pepper-51238670

[14] http://www.sheknows.com/food-and-recipes/articles/1032361/how-to-make-rice-out-of-vegetables

[15] http://cleaneatingwithadirtymind.com/2014/03/24/paleo-skillet-brownie-sundaes-with-brown-sugar-bacon-crumbles/

Attributions for images in infographic…

Almond flour brownies – https://www.flickr.com/photos/cristiano_betta/ brownie

Brownies – https://www.flickr.com/photos/jeffreyww/

Cauliflower rice – https://www.flickr.com/photos/arndog/

Pizza – https://www.flickr.com/photos/59247791@N08/

Portabella pizza – https://www.flickr.com/photos/goblinbox/

Potato chips – https://www.flickr.com/photos/katerha/

Rice – https://www.flickr.com/photos/ruocaled/

Spaghetti – https://www.flickr.com/photos/wikidave/

Spaghetti squash – https://www.flickr.com/photos/davidreber/

Zucchini pasta – https://www.flickr.com/photos/dietplan101/


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