Don’t believe the “whole grain”, high fiber cereal hype

As an R.D., there are certain words on repeat in my office: carbs, protein, fat, greens, probiotics. Another one on this list is fiber, we field a ton of fiber and grain-related questions, especially with the rise in regimes like paleo and keto. Most of us in the nutrition field can agree fiber is a good thing. Fiber is beneficial for your heart and blood sugar,  it’s also important for satiety and weight management. But lumping all sources of fiber together is akin, using fats as an example, to comparing hydrogenated oils to an avocado. All fiber is not created equal and you can’t look at the “fiber grams” on a label to determine if something is worth eating. Quality counts with any type of food.

“Whole Grain” BS

Let’s start with “whole grain” products.  Just the term “whole grain” gives me flashbacks to the food pyramid and the 1990’s. Most of what’s deemed whole grain on food labels (there’s actually a seal and “standards”) isn’t so whole. 

When I think of whole grains, I think of something like this. 

You know, grains in their natural form.

But to earn that snazzy seal, you don’t necessarily have to have whole, as in intact, grains. You see grains contain three parts- the bran, the endosperm and the germ. Products with the seal just need to contain these three parts. You can process, mangle and take the grain apart, but if you have the bran, germ and endosperm it’s whole? If I take off the tires and remove the engine, is it still a car? Well not one that works…

In a Scientific American article “whole grain foods aren’t always healthful”, I came across the following information:

Harvard researchers compared the nutrient composition of 545 grain products and found that those labeled with the “Whole Grain” stamp, an industry-sponsored label for foods containing at least eight grams of whole grains per serving, contained more calories and sugar than those without the stamp. They're also more expensive. 

Fiber 1? Not for this one.

Most mass-produced cereals are heavily processed and the high fiber options are no exception.

Take a look at the Fiber 1 label (above).

We’ve discussed the grains but Sucralose (Splenda), caramel coloring? You cannot eat this and call yourself a healthy person. What’s the expression you can judge a person by the company they keep? (googled and it’s “man is known by the company he keeps” I had the right idea). It’s 2017, we know better than artificial sweeteners and carcinogenic coloring. This is as natural as a nose job. Go to the produce section and grab a container of (organic) berries instead.

Is eating wheat bad?

I’ll share a personal story here. After giving birth to my first son, I started having allergic reactions (eyes swelling shut, skin rashes etc.). I did an elimination diet and determined wheat was the cause. I have been wheat free ever since. This past summer, my integrative doctor suggested “you do know the glyphosate the wheat is sprayed with is probably partially to blame.” I was on PubMed before leaving her office. Glyphosate (herbicide AKA as roundup) use was limited in the 70s when it was introduced. In the last two decades, its use has skyrocketed. It’s interesting that I don’t have symptoms from gluten when I travel abroad… Now, I am a sample size of one, not everyone will react in this way. But, since we have no biological requirement for grains. I’ll leave you with this.

 “Common wheat harvest protocol in the United States is to drench the wheat fields with Roundup several days before the combine harvesters work through the fields.”

Via healthy home economist.

For all you All Bran, wheat bran, believers, the bran is on the outside of the grain (getting drenched) yum. Additionally, and this is probably too large a topic for today, grains contains "anti-nutrients" (phytates and lectins). These, over time,  adversely affect both your gut health and appetite regulation. Specifically, leptin the "you've had enough" hormone. Our modern wheat and the type of gluten is also vastly different from ancient grains. The more I've learned about wheat and gluten, the stronger my stance and recommendations have become. 

So how should I get my fiber?

If you're freaking out, wondering how to get your fiber without whole grain bread and fiber cereal? I did some math with my breakfast smoothie. At Foodtrainers, we’re not big on nutrition calculations. If you’re eating whole foods, you don’t need to weigh, measure and count (phew). Anyway, between berries, chia seeds and pea protein I was at 20 grams, with a salad lunch and family dinner I’d have more than enough fiber, as expected. I know this is a shift if you've been on the bran bandwagon. Not to worry, now you know there are better choices. Get your fiber from fruits and vegetables, nuts and seeds. And if you’re worried about “going”  fiber from whole, unpackaged food, adequate hydration and good fats and you’ll be fine. If you’re still fat phobic, eating nonfat, skim everything? I’ll cover that another day.

Do you eat any “fiber” products? Or, what to do rely on to help you go?

Which Superfoods are Worth Your While?

 Nobody likes to myth bust more than I do. And so, when I recently spoke to Domino magazine about superfoods (and affordable substitutes) I was ready to offer full-on snark. However, as I reviewed each item on the list, I was reminded that many of these foods are heralded as super for a reason. Additionally, I believe foods can send subliminal messages. Perhaps, when we’re eating goji berries we feel we’re on our nutrition game. So, let’s have a look at these alleged superfoods…

 Hemp seeds hemp seeds have a combo of good, essential fats (essential means body cannot produce). One type of fat in hemp seeds are omega 3’s.  You’re probably acquainted with those good fats found in salmon and other fatty fish. But hemp also has GLA’s. GLA’s are great for healthy skin and hormone health; they are good omega 6’s. These GLA’s aren’t founding traditional foods. So, while you can get omega 3’s in fatty fish, walnuts and chia seeds,  GLA’s are usually supplemented in evening primrose or borage oil.

Worth it? Yes, particularly for women for PMS, hair or nail health.

Goji berries – even though superfoods seem trendy to us, most of them have a long history of use. Gojis have been used for thousands of years. Goji berries have beneficial effects on your blood sugar. They’re also important for eye health, as the antioxidants in goji’s can prevent macular degeneration. And any couple concerned with fertility should go goji, they benefit both sperm health and ovulation.

Worth it? Yes, for fertility, eye health and weight control.

Moringa- moringa is definitely having a moment. My issues with moringa are that a) the actual research is scant and b) that it tastes horrible. I did purchase some moringa powder to play with, will circle back. It’s rich in C, B6 and iron and has some diuretic effects.

Worth it?  I’m curious but unconvinced.

Bee pollen- I feel bee pollen should get more attention. Perhaps the reason it doesn’t is that it’s expensive to produce and not an inexpensive item to purchase. Bee pollen has natural, anti-bacterial properties. It also good for allergy sufferers. If you’re scanning this list for the superfood to help your metabolism, I’d pick pollen.

Worth it? Yup for immunity, allergies and weight loss.

*also some evidence it’s helpful for those TTC.

 Chia seeds- chia seeds have almost become commonplace, in healthy circles, with good reason. Chia seeds are LOADED with fiber and contain omega 3’s. They are natural hunger busters because of their ability to swell in liquid. I use our Cocochia (chia, coconut and probiotics) almost daily. 

Worth it? Yes, chia helps appetite, constipation and is a non-fish source of omega 3

As you can see, different superfoods make sense depending on your goals and needs. And although basics aren’t as sexy, if you aren’t regularly eating greens, drinking water and sleeping, 7 hours or more per night, start there first, before getting super.

Which superfoods to you use? Any I didn’t mention that you’re curious about?

Canyon Ranch told my friend to do this, here’s what I suggested

My friend mentioned, in a text, that she had been to Canyon Ranch last weekend. I expressed my jealousy, she then asked “do I really need 30 grams of fiber every ding dong day?”

I told her what I’m about to tell you and that’s that normal people don’t count their food in grams. They don’t. I love fiber, fiber helps with digestion and satiety. Fiber feeds those good bacteria we’re so fascinated by. Fiber helps your weight loss efforts. Fiber and I have no issues. I just prefer a common sense, tedium-free approach.

SO here we go

Let’s say you had yogurt and raspberries or eggs with avocado this morning (or perhaps you followed Carolyn’s advice with Breggie).

Raspberries- the fruity, fiber queen give you 8 g of fiber per cup.

Eggs/avo 4.5 grams in ½ a Haas (better eat those avos before they’re taxed).

Hit up Sweetgreen for lunch and have everyone’s fave Rad Thai  salad (personally I adore the Omg salmon offering).

No fiber facts are listed on Sweetgreen’s website so I had to friggin’ count.

I’ll say 15 grams of fiber (even though 16.7 by my calculations)

Conservatively you’re over 20 grams at this point; it could be over 24.

In the afternoon, I’d suggest our Foodtrainers' nutcase (pictured above) fill it with almonds for another 4 grams of fiber.

Maybe for dinner you have some chicken and broccoli (I’m into roasting broccoli lately),

7.5 grams for the broccoli (Brussels and cauliflower also high in fiber).

Go wild and add in a sweet potato for 31 total fiber grams (lowballing).

So, the morals of the fiber story are:

You get a big fiber bang for your buck with a veggie-filled salad in your day.

OR if you’re not into salads have vegetables 2-3 time daily.
Consume nuts or seeds once a day in some form.
And any time an expert gives you annoying advice, ask them if they do what they’re suggesting.

Finally, life is too short to count fiber grams.

Eat these foods to keep eating in check Memorial Day weekend

Me/laptop and bulletin board (why crop)

 Thank goodness there’s a shift away from tiresome calorie counting. If you counted the calories in your breakfast, step away from My Fitness Pal. it’s not a real pal. Instead, think about the quality of your food. What your food to do for you (as always it’s all about you). Do you need more energy? Maybe some “GI” assistance, I discussed a reliable remedy for that in Tuesday. Or are you hungry all the time? Do you you overeat? Often want something more after a meal?  I hear you.

Last week, I sat down with CBS at the beautiful, new Madison Square location for Dig Inn. The topic? Foods that cut your cravings, at Foodtrainers we dubbed these foods Full Foods.

Here are five foods to keep you satisfied longer:

1. Yogurt- yogurt is a fermented or probiotic food. Greek yogurt or Siggi’s Skyr is also higher in protein. Fermented foods improve appetite signals to the brain (shortens that lag between eating and realizing you ate) and protein at breakfast results in eating less later in the day.
2. Raspberries- every food group has a hierarchy. For fullness, raspberries are on top. They are the highest fiber fruit, 8 grams per cup, and they’re also in season (if you’ve read Little Book of Thin you know that I warn about overfruiting so stick to that cup of raspberries). And I’m not lying when I say some (favorite) clients reported rereading LBT as a refresher. Swear. Try it while you eat your raspberries.
3. Avocado- full disclosure the avocado people are involved in these avo-studies I reference but I don’t care. Half an avocado at lunch reduces snacking later in the day and makes lunch worthwhile. So long snack monster. And potassium in avocados is a “delicious debloater”. Pack avocados in your overnight bag, snap a photo if you do. 
4. Eggs- eggs may be the numero uno Full Food even though I’m listing it forth for no reason. Eggs decrease ghrelin (horrible hunger hormone, I always envision Little Shop of Horrors “feed me Seymour feed me all night long”). Boil half a dozen eggs and use them on salads or as snacks.
5. Beans- I said during filming no bean jokes. If you’re worried about “beaniness” at the beach stick to mung beans- the gas free bean. After eating beany meals people reported they were 30% more satisfied than similarly composed bean free entrees. Not legume-inclined? Try these bean pastas I mention in the segment.

Have a great weekend. No need to be hangry (or gorging), got it?

What are your “Full Foods” that satisfy you most? Are these five a part of your diet? Do you calorie count?