HS2611 Written Unit 3
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HS2611
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Apr 3, 2024
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Whole Grains
Written Assignment Unit 3
HS2611 – Nutrition: Introduction to Nutrition
Dr. Aditya Chaudhary, Instructor
November 30, 2022
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Introduction
An increased consumption of whole grains is associated with many health benefits. The following paper discusses whole grain health benefits, carbohydrates in general and my carbohydrate consumption. The paper concludes with my diet assessment and possible alterations I would like to implement. Whole Grains
Carbohydrates
When it comes to carbohydrates, as with other food groups, quality matters. Carbohydrates are contained in grains, fruits, vegetables, meats, beans, and dairy products (Zimmerman & Snow, 2012). Carbohydrates can be classified into two groups. Fast-releasing carbohydrates, consisting of one or two basic molecule units (i.e. monosaccharides) are more prevalent in fruits, fruit juices, and dairy products. Contrarily, slow-releasing carbohydrates consist of simple sugars, consisting of long simple sugar chains (i.e. polysaccharides) which are more prevalent in starchy vegetables, beans, and whole grains. Carbohydrates, among other functions, store and provide energy for cellular metabolic functioning, provide the building blocks for macromolecules, and support nervous, heart, and kidney functioning. According to scientific studies an increased consumption of slow-releasing carbohydrates, for example whole grains, is associated with many health benefits. Therefore, the quality of nutrient-rich, slow-
releasing whole grains matters, over the quantity of nutrient-devoid, fast-releasing carbohydrates such as simple sugars (Zimmerman & Snow, 2012).
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Health Benefits of Whole Grains Whole grain foods are foods made with grains that are not refined and have all three vital grain parts intact, including the endosperm (provides the carbohydrates), the bran and germ (which contain the majority of protein, vitamins, minerals, and fiber) (Zimmerman & Snow, 2012). Whole grains are a great source of for example fiber, vitamins, minerals, and healthy fats. Therefore, it is not surprising that increased consumption of whole grains has been associated with health benefits such as a decreased risk for obesity, type 2 diabetes, and cardiovascular disease. Zimmerman and Snow, note the following: “• Dietary fiber from whole grains, as part of an overall healthy diet,
helps reduce blood cholesterol levels and may lower risk of heart
disease.
• Fiber-containing foods, such as whole grains, help provide a feeling of
fullness with fewer calories and may help with weight
management.” (2012, p. 208).
Obesity & Whole Grains
Overall, Maki and colleagues note, whole grains are an essential part of a healthful diet (2019). Furthermore, Maki and colleagues conclude that higher whole grain consumption is associated with lower risks of weight gain and incidence of obesity (2019). Studies suggest an increased whole grain intake may prevent obesity altogether (Maki et al., 2019; Widmer et al., 2015).
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Diabetes & Whole Grains
Whole-grain foods are a good source of fiber. As stated by Reynolds and colleagues, fiber
intake can be naturally increased by replacing refined grain products with whole grain foods (2020). Furthermore, “those with prediabetes, type 1, or type 2 diabetes should increase their dietary fiber intake by 15 g per day or to 35 g per day” (Reynolds et al., 2020, Author summary). Reducing, and or completely replacing, intakes of added sugars and rapidly digested starches (in other words fast-releasing carbohydrates) aids in glycaemic control and thus is beneficial in overall diabetes management. Therefore, higher-fiber diets, rich in whole grains, are an important component of diabetes management. High-fiber diets not only aid in maintaining blood-glucose levels, furthermore they improve blood lipid measures, healthy body weight maintenance, and inflammation control, as well as a reduction in premature mortality from diabetes (Reynolds et al., 2020). Cardiovascular Disease & Whole Grains
Whole grain consumption, in other words, a diet high in dietary fiber, promotes cardiovascular health (Widmer et al., 2015). Studies suggest diets high in fiber (for example diets
including whole grains such as oats, and barley) reduce cardiovascular disease morbidity and mortality. Widmer and colleagues suggest a total dietary fiber intake of 25-30 g per day from whole foods (2015). An increase in whole grain consumption has been shown to benefit cardiovascular health markers such as blood pressure, cholesterol, and markers of inflammation (Widmer et al., 2015).
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My Carbohydrate Intake The percentage of total calories in my diet for the sample date 11/11/2022 was made up of 44% total carbohydrates (MyNetDiary, n.d.). Since the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is between 45% and 65%, my sample date carbohydrate intake is just 1% shy of falling into the AMDR. Reynolds and colleagues define a low carbohydrate diet as a reduction of daily caloric intake from carbohydrates to 26% or lower (2020). In general and for the sample data I would consider my carbohydrate intake to be neither high nor low. Nevertheless, compared to a low carbohydrate diet, my carbohydrate intake is high.
Image Credit: (MyNetDiary, n.d.) Fast-Releasing and Slow-Releasing Carbohydrates in my Diet
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As discussed previously, fast-releasing carbohydrates are more prevalent in for example fruits and dairy products (Zimmerman & Snow, 2012). On the other hand, slow-releasing carbohydrates are more prevalent in starchy vegetables and whole grains. I routinely consume fruits such as apples, bananas, cantaloupe, and grapes, as well as dairy products such as milk, cream, and yogurt. Moreover, my diet includes a variety of slow-releasing carbohydrates such for example whole-grain bread, root vegetables, and beans. My Carbohydrate Intake Adjustments
Overall I am satisfied with my total intake and the quality of carbohydrates I consume. Nevertheless, my diet could benefit from some adjustments. I would like to increase the number of whole-grain foods in my diet, by substituting some refined white flour with whole-grain flour alternatives. Moreover, an added sugar detox could help curb my appetite for sweet foods. I will check food labels diligently and aim to avoid all added sugars. Instead of relying on processed foods for a quick sweet treat, I’ll try adding spices such as cinnamon to my evening tea or slicing
up a piece of fruit. Conclusion
Carbohydrates are an essential element of a healthy diet. Carbohydrates provide energy for cellular metabolic functioning, the building blocks for macromolecules, and support nervous, heart, and kidney functioning. Nevertheless, quality carbohydrate consumption in the form of whole grains matters more than the quantity of carbohydrate consumption. Whole grain foods are
associated with health benefits such as the decreased risk of obesity, diabetes, and cardiovascular
disease. Therefore, it is vital to provide the body with a daily intake of nutrient and fiber-rich whole grains.
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References
Maki, K. C., Palacios, O. M., Koecher, K., Sawicki, C. M., Livingston, K. A., Bell, M., Nelson Cortes, H., & McKeown, N. M. (2019). The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients
, 11
(6), 1245. https://doi.org/10.3390/nu11061245
MyNetDiary. (n.d.). Free Calorie Counter and Diet assistant
. Retrieved November 12, 2022, from https://www.mynetdiary.com/ Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS medicine
, 17
(3), e1003053. https://doi.org/10.1371/journal.pmed.1003053
Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2015). The Mediterranean diet, its components, and cardiovascular disease. The American journal of medicine
, 128
(3), 229–
238. https://doi.org/10.1016/j.amjmed.2014.10.014
Zimmerman M., & Snow, B. (2012). An Introduction to Nutrition (v. 1.0). http://2012books.lardbucket.org/books/an-introduction-to-nutrition/index.html