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Multigrain/honey wheat/rye bread: How we’re being tricked that they are healthy

The bread aisle in the grocery store can be a headache. You know that “white bread” is a huge no-no, and that whole wheat is supposedly healthy….but there’s lots of other types of bread out there. Multigrain, honey wheat, rye…and look at that healthy looking multi-grain bread with the seeds sprinkled on the top of the loaf! And they’re a nice brown color, ie not white. So, good….right?

Not necessarily.

Most of us by now know that whole grains are healthy. But why, and how do all the other non-white breads stack up?

Firstly, WHOLE GRAIN means that the product contains all the parts of the grain. So using wheat for example: the product contains the bran, endosperm and germ . These are the parts that contain the nutrients, fiber etc and this is why these things are healthy. Also, very importantly, whole grains are more slowly digested in the body which causes less of a blood sugar spike and help keep us full longer.

However, some whole wheat bread may be processed in a way that it doesn’t contain all the germ. So its not whole GRAIN, but still whole wheat.

So how do you know what type of bread to eat? Simple simple tip. Avoid anything where the word “WHOLE” is not in the first ingredient.

Look at the ingredients, if the first ingredient is whole grain flour that’s the best. Whole wheat flour and you’re still in good shape. You might see enriched wheat flour- that’s REFINED = not WHOLE. This simple tip will help you navigate the bread aisle, and help you to see that most rye bread, raisin bread, honey wheat bread etc, are actually NOT whole grain/wheat bread. Sorry!

So now we can navigate the bread aisle with confidence! Happy, healthy eating 🙂

 

Dr K

MD Musings: What my patient taught me when she went vegan

Every day, I learn something new from my patients. Every day, they surprise and inspire me. I’ve decided to highlight some of their stories (with their permission of course! No HIPAA violations over here, sir!)

Before I enter the exam room, I always review the patient’s vital signs (blood pressure, heart rate, weight) and compare them to the vitals from the last few visits. So, the other day when I noticed the 15 lb weight loss in 6 weeks by my obese middle-aged patient, I skipped into the room and immediately asked “how did you do it?”. We’d been working on her weight loss for months without significant results. She smiled smugly, her eyes twinkling with satisfaction.

” I went on a vegan diet” . 

“Really? Are you finding it easy to maintain?” 

“Yup! Much easier than I thought once I put my mind to it!”

This is a patient who grew up in a culture where a meal wasn’t a meal unless it included a meat protein, and cheese=life. But she substituted these things with vegan-friendly products like tofu, and didn’t feel like she was missing out. And best of all, she noticed positive changes to her energy level, sleep quality and just overall felt better. All from changing the way she eats!

So here are some important reflections from this patient encounter that I’d like to share:

  • The most important part of embarking on healthy eating lifestyle is deciding you want to do it, and then taking action to achieve your goal
  • Healthy eating does not necessarily have to feel restrictive, or like you’re missing out on stuff you love.
  • You can find healthier substitutions for the things you enjoy , rather than eliminating it altogether 
  • Once you start reaping the benefits of a healthier diet, it will help fuel the desire to maintain it.

And now this lady has inspired me to challenge myself and institute “Vegan Days” into my diet. I’m not sure if I can personally maintain a pure vegan diet (because, bacon…sigh) but I do believe that even small changes matter , and that ultimately a plant-based diet has irrefutable benefits.

Do you want to join me on my “vegan days” journey? I’ll post any tasty recipes or foods that I discover and let you know how it makes me feel!

 

Cutting through the Fat: Weight Loss/ Healthy Eating (Part 2)

So you’ve read Part 1 of our weight loss clinic series, and now you know so much more about calories; how many are in foods you eat, how many LESS you need to ingest to lose weight. Great! But now you need to come up with an actual game plan to enhance healthy eating.

Like I said before, I’m definitely not here to endorse a particular fad diet. But the end of the day, all diets have something in common: tips on what to eat LESS of, and MORE of. Many diet plans can be super-restrictive (for example, although I know people who’ve been successful on a Paleo diet, I’m very wary of a plan that endorses a lot of red meat, and eliminates healthy foods like legumes). For people that don’t want to be on a DIET, but want to know how to to eat HEALTHY (which should naturally help cut calories), these are 4 things you can do.

EAT MORE WHOLE FOODS: That is, non-processed 1 ingredient foods you can look at and tell what it is. Example: an Apple is a whole food. An apple pie is not. Old-fashioned rolled oats is a whole food, Quaker Oats Fruit and Cream oatmeal packets are not. Following this rule will naturally lead to eating more fruits and vegetables, and maybe then you’ll get your recommended 5 servings a day. Honestly, if you just follow this one rule, and eliminate processed foods from your diet, you’ve already won half the battle.

EAT LESS RED MEAT/ PROCESSED MEAT: As a lover of beef and bacon this pains me to say. But the more I read the data that processed meats are known carcinogens, and red meat probable carcinogens. , the more resolve I feel about cutting back. Note how I said “eat less” and not “stop eating”. Just because I know cutting out altogether is hard, since these types of meat are staples in many cultures. I don’t know if there is a safe minimum amount of meat, but I would personally aim for once or twice a month at most.  My personal goal is to totally eliminate red meat from my diet in 2018. Let’s see how it goes…

STOP DRINKING YOUR CALORIES: Seriously, the amount of hidden sugar in juices and sodas is incredible. And thanks to smart marketing, many people think that a glass of Snapple Ice tea is healthy compared to a Pepsi. What if I told you that Ice tea has as much sugar as a pack of Milk Chocolate M&Ms? If you’re serious about losing weight, juices and sodas have to go. Yes, even no-sugar added orange juice. Just eat the orange instead, and get the added benefit of fiber!

CUT DOWN ON REFINED CARBOHYDRATES AND SUGARS: Very few diet plans don’t include this recommendation, and there’s a simple reason. Refined carbs and sugars are the devil. I generally don’t like to vilify an entire group of foods, but the vast majority of unhealthy foods contain loads of sugar and refined carbs (i.e.processed so the whole grain is no longer intact). I’m talking white rice, white bread, white flour. When you remove the whole grain, you remove the beneficial fiber and other nutrients, so it’s basically empty calories with a high glycemic index. Hello, high blood sugar!! Hello, inflammation! (remember my article about this?) Hello, metabolic syndrome!

At the end of the day, we can argue all day long about what it means to have the healthiest diet. Certainly, I haven’t weighed in on the healthiness of poultry, seafood, eggs, dairy, healthy vs unhealthy fats etc. These are all worth digging into later on for sure, but I truly believe that following those 4 tips alone is sufficient for losing weight, cutting down your risk of chronic medical diseases like diabetes, hypertension, hyperlipemia and a host of other benefits.

What do you think of the weight loss clinic so far? Any other topics you’d like to read about? Let me know, and tune in for part 3 (Reviewing your Food Diary, common Pitfalls!). Oh and don’t forget to subscribe at the bottom of the page 🙂 

[small disclaimer: this post is about eating healthily, and includes weight loss tips for those that need to get to a healthy weight. Always talk to your doctor before starting a new diet, especially if you have medical conditions or take medications]