Wheat Again

The USDA has published this chart of U.S. consumption of wheat flour between 1830 and 2008.

Before 1850, U.S. consumption of wheat was lower than between 1850 and 1910.  The USDA explains:

"Wheat production was difficult in New England and in much of the South in the colonial era (1600s and 1700s), making wheat flour too expensive for regular use. High transportation costs also made long-distance transport of wheat and flour from regions better suited for wheat growing unprofitable. Therefore, colonists in these regions turned to other crops, especially corn. The wealthy were the principal consumers of wheat bread."

In the U.S., wheat flour (and thus wheat bread) consumption peaked in the late 19th century at about 220 pound per capita per annum.  That means that in the late 19th century, U.S. citizens were consuming an average of about 10 ounces of wheat flour daily.

That would provide about 950 kcalories, 37 g protein, and 200 g carbohydrate from whole wheat flour alone.   It is equivalent to consuming 12 slices of whole wheat bread daily.

About 1910 the per capita wheat flour consumption dropped below 200 pounds, and now it is about 150 pounds per annum, so we have seen a 32 percent drop in wheat flour consumption since the late 19th century.

So, during the 20th century, what replaced grain consumption?  The USDA says :

"Historically, economic development has been accompanied by the substitution of meat for grain in the diet, and this was true in the United States starting in the 1870s."

The substitution of meat for grains as a consequence of economic development represents part of what nutritionists have called the  nutrition transition ,  which Popkin characterizes here :

"Major dietary change includes a large increase in the consumption of fat and added sugar in the diet, often a marked increase in animal food products contrasted with a fall in total cereal intake and fiber."

Put another way, up until the late 19th century, the U.S. was an agrarian nation.  Agrarian nations typically derive most of their sustenance from cereal grains and this was true of the U.S. for its first 100 years, during which corn and wheat provided the majority of calories consumed by the majority of people.

So far as I can tell, rates of obesity, diabetes, and cardiovascular disease in the U.S. went up during a time when consumption of wheat and corn was well below that of the late 19th century.

According to an article by B.C. Curtis posted on the Food and Agriculture Organization website, the French consume almost twice as much wheat per capita as people of the United States.

According to World Health Organization data, the U.S. has about 2.5 times as many heart disease deaths as France.

France also has an obesity rate one-third of that of the U.S.A..

It doesn't look like consumption of bread increases the risk of heart disease or obesity in France.

We do have evidence indicating that whole grains including whole wheat protect against heart disease.

Groen (pdf) studied the effect of dietary wheat bread on serum cholesterol.  He found first that Trappist monks, Yemenite Jews, and Arab Bedouins consumed an average of 600, 500, and 750 g of bread daily, compared to an average of 150 g bread daily in a Western diet, but the bread eaters had low serum cholesterol levels and very low risk of ischemic heart disease.

The Bedouins consumed the most bread (750 g daily) and the least animal protein (5 g daily) and total fat (38 g) and had the lowest serum cholesterol.

One slice of bread weighs about 30 g, so the Trappists ate about 20 slices daily, the Yemenites about 17 slices, and the Bedoins about 25 slices daily, compared to about 5 slices in the typical Western diet.  These levels of bread intake are common among people who eat bread as a staple food.

Groen compared the effects on serum cholesterol of low-fat, low-sugar diets  in which most of the protein came from animal sources, or most of the protein came from wheat gluten.  The study suggested that a gluten-rich diet may produce a lower cholesterol level than one based on animal protein.

Groen also found that replacing bread with equal caloric amounts of sugar raised serum cholesterol.

Herbal Blogroll Spotlight: Herb Geek and the Herbalist's Path

If you are a regular reader of my blog then I apologize for saying this for the thousandth time, but WOW! I have had such a fun time putting together the "complete" herbal blogroll. I've learned about so many wonderful blogs and heard from herbalists all over the world! 


Don't know what I am talking about? Check out my attempt at putting together a complete herbal blog list. 



All this is pretty amazing considering that herbalism was all but dead in North America as little as four decades ago. Now we are able to share an incredible amount of information in so many different ways. 


One comment I've heard over and over again from those using the herbal blogroll as a resource is that there are sooo many great blogs, but how do they make time for it? One idea I've come up with is to highlight a blogpost 1-2 times a month. (Here's another blog organizing tip.)


I hope to highlight a variety of different blogs on a variety of different topics from monographs, to herbal theory to DIY herbal medicine. 


Why blogs? 
One reason I love reading blogs so much is the contemporary nature of a blog. The collection of herbal blogs today represent an interesting anthropological view of herbalism in the early 21st century. This can include not only HOW we are using herbs but also issues within herbalism. 


Herbal Blog Spotlight
In that vein I've chosen to highlight a blog post about the herbalist's path from the Herb Geek Blog. This blogpost discusses a topic I hear more and more frequently in the herbal world. Many people are answering their herbal passion and then wondering, how does this become both my passion and my way of making a living? What is the path of the herbalist? 


Herb Geek author, Mélanie Pulla offer us her thoughts on the herbalist's path in this blog post. 

Where ever you go, the path is beneath

 your feet

Turmeric: "A medicine cabinet in a curry bowl."

Turmeric

Botanical name: Curcuma longa

Plant family: Zingiberaceae

Parts used: rhizome and tuber

Western herbalists mostly use the rhizome. Chinese medicine uses the rhizome as well as the tuber. These plant parts are used differently. This article focuses on the rhizome. 

Energetics: Warming and drying, bitter and spicy/pungent

Actions: Analgesic, blood mover, cholagogue, antioxidant, astringent, carminative, anti-inflammatory, hemostatic, vulnerary, antispasmodic

My mentor, Karta Purkh Singh Khalsa, is sometimes called “Haldi Baba", which, in India, means "Sir Turmeric". Everyone who knows KP knows this is his favorite herb. And I can see why! This potent yellow root is helpful for so many different ailments it’s no wonder he calls this “the medicine cabinet in a curry bowl.”

Turmeric has been used for thousands of years for countless ailments. In recent years it has also caught the attention of western researchers and there are many studies touting its many benefits. 

In this article we’ll look at turmeric’s benefits for 

Digestion and the liver (Ulcers, diverticulitis, flatulence, leaky gut)

Heart heath (High blood pressure, unhealthy cholesterol) 

Immune support (Cancer, colds and flu, bronchitis)

Musculoskeletal strength and flexibility (Joint disorders, arthritis, pain)

Nervous system (Pain, Alzheimer's) 

Wound healing and healthy skin (Eczema, psoriasis) 

Diabetes and Menstruation difficulties

Turmeric is pretty astonishing! Let’s take a closer look. 

Digestion and the Liver

Turmeric is a warming herb that promotes digestive secretions. It helps to relieve gas and has strong anti-inflammatory abilities to soothe the inflammation in the digestive tract. These attributes explain why it is used for diverticulitis, colitis and irritable bowel syndrome. 

Its astringent qualities tighten and tone the digestive tract, making it a great ally in cases of a leaky gut. Turmeric is often used for ulcers because it tones the surface of the ulceration, decreases inflammation, stops bleeding, and helps to prevent infection. These same qualities make this a great herb for inflammation and pain associated with hemorrhoids and anal fissures. It can be used externally and internally for this. Be warned that turmeric will stain everything it touches yellow! 

Turmeric is a cholagogue, which is an herb that promotes bile secretion from the gallbladder and liver. Using turmeric regularly can help prevent gallstones although it is recommended by the German Commission E to avoid using turmeric if gallstones are present. 

The doctrine of signatures tells us that yellow herbs benefit the liver and indeed turmeric has been used for thousands of years in Ayurveda and is one of their most highly used herbs for the liver. According to Ayurvedic herbalist David Frawley, combining turmeric with barberry (Berberis vulgaris) will move a stagnant liver in a similar way to the often used bupleurum (Bupleurum chinense) of China. 

Turmeric will stimulate bile flow in the liver. Bile is an important part of the digestive process and notably helps with the digestion of fats. It contains hepatoprotective properties that can help to prevent cirrhosis and other harmful processes in the liver. 

Turmeric is an amazing antioxidant. One of the ways we benefit from taking turmeric regularly is that it acts against harmful carcinogens like cigarette smoke and other environmental toxins.  Using turmeric regularly can help our liver to efficiently process metabolic wastes. 

It also supports healthy intestinal flora, aiding healthy digestion and a healthy immune system. It is used by some herbalists in cases of yeast infections or candida overgrowth. 

Heart Health

Turmeric can help to normalize cholesterol levels. It prevents cholesterol from oxidizing, which is a process that can damage blood vessels. Scientific studies say that turmeric reduces blood clotting, increases circulation and decreases high blood pressure. My mentors recommend it following heart surgery such as angioplasty and bypass surgery. 

Immune support

There are countless studies showing that turmeric can prevent cancer as well as stop cancer from metastasizing. I recently saw a TED talk where angiogenesis researcher William Li explained how we can eat to starve cancer. Angiogenesis is the growth of blood vessels, something that happens normally in humans. However, sometimes this process is too little (resulting in wounds that won’t heal for example) while too much angiogenesis can result in many chronic diseases, notably cancer. 

Li highlighted turmeric as a substance that beneficially effected angiogenesis by inhibiting the growth of cancers. Like so many herbs, turmeric has the ability to normalize function. While it can stop excessive angiogenesis it can also promote angiogenesis when necessary! Besides regulating the growth of blood vessels, turmeric can also promote the growth of blood cells, making it a good therapy for anemia. 

Turmeric is also used for many symptoms of the cold and flu, bronchitis and sore throats, including prevention. KP Khalsa says that turmeric provides broad immune system support.

Fresh turmeric rhizome

Musculoskeletal health, strength and flexibility

Turmeric is an exceptional herb for the musculoskeletal system. It is commonly used for chronic joint conditions such as arthritis. 

Turmeric is a strong anti-inflammatory herb. It can rebuild joints and even decrease pain. It can be used in acute injuries as well to improve circulation to the area, reduce any excessive inflammation and reduce pain. 

For those with chronic arthritis and other joint problems who also have a lot of dryness, it is recommended to combine turmeric with ghee or marshmallow root to offset its inherent drying qualities. 

Turmeric can be taken preventively to keep the musculoskeletal system healthy. Yogis take turmeric to support tendons and ligaments and promote flexibility. 

Turmeric really does stand out as a pain remedy. Besides reducing inflammation it also depletes nerve endings of substance P, which communicates the pain signal. Besides being taken internally it also has been used externally for sore joints and sprains. Be warned though, it will temporarily stain your skin yellow. To use it effectively for chronic pain and inflammation, take it daily for a period of time. 

Turmeric can also be used to heal from surgery. It can stabilize connective tissue and promote the healing of tissues while lessening scars and adhesions. 

Nervous system

Like rosemary, turmeric has been in the research spotlight recently, showing its propensity to prevent Alzheimer's. Some theorize this is why India has significantly lower rates of Alzheimer’s. 

Wound healing and healthy skin

Turmeric can be used internally and externally to promote healthy skin. It’s regularly used for acne, eczema, psoriasis, and to heal wounds. 

The powdered root can stop bleeding fast; simply apply it to the wound. 

Turmeric can heal fungal infections like ringworm and athlete’s foot. To do this a paste is made from the powder and apply externally. And, by now, hopefully you know the warning... it will temporarily stain your skin and anything else it comes into contact with.  

In India turmeric is frequently used for toothaches and to heal gums. 

Diabetes (type 1)

Turmeric is frequently used in Ayurvedic herbalism for people with diabetes. Its strong anti-inflammatory properties are important in this inflammatory disease. It further helps by lowering blood sugar and increasing glucose metabolism. 

Menstrual Pain

Turmeric is used to treat a variety of symptoms associated with menstruation. As a blood mover it moves stagnant blood and reduces clots. It also works as an antispasmodic on smooth muscle tissue, helping to relieve pain associated with cramping. 

It does all that AND...

It is said to repel ants as well. Seems like every summer people in the HerbMentor.com forums are wondering how to repel ants. I am hoping someone will try it this year so we can hear first hand how it goes. 

Remember all those warnings about turmeric staining your skin and everything else it comes in contact with? Well it turns out turmeric is a great dye. Here's an article I wrote on dying scarves with turmeric. 

Turmeric used to be employed to detect alkalinity. Chemists in the 1870’s found out that the root changed color when exposed to alkaline chemicals. For many years turmeric paper was used to test for alkalinity. Eventually it was replaced by litmus paper. 

Botanical description

Turmeric grows in the warm tropics. India grows 80% of the world’s turmeric. The United States is the largest importer of turmeric, most of which is used to make commercial mustard yellow. 

Turmeric is a perennial plant. Its flowers grow on a spike and range from white to yellow to pink. Turmeric can be 3-5 feet tall. The leaves are long and smooth and taper at the end. If you live in a warm area where turmeric is grown the leaves can be picked fresh and used to wrap food while cooking. Herbalist Susan Marynowski tells me it’s possible to grow turmeric in Florida. 

Turmeric flower

The rhizomes have a tough brown sheath covering the bright orange yellow flesh. The rhizomes are harvested in the fall and propagated through root cuttings. Most rhizomes are dried and then powdered for use. 

I have seen whole fresh turmeric for sale in health food stores around the country. You might try asking your local stores if they can carry it fresh. Besides being able to work with this plant in its whole form you can also use this for tincturing or simply adding it to meals. 

Considerations when using turmeric

Although turmeric comes from distant lands it is widely available for an affordable price. To get the most out of your turmeric add 3% black pepper to the mix. Black pepper improves the bioavailability of turmeric, making smaller doses more effective. 

It’s impossible to read about the plant turmeric without also hearing about one of its constituents, curcumin. If you walk into any health food store you will see many different options for the standardized extract of curcumin. 

Here’s what my mentors KP Khalsa and Michael Tierra have to say about curcumin in their book The Way of Ayurveda Herbs:

Curcumin is the compound that makes turmeric yellow. It is the most researched constituent of the herb and is mainly responsible for turmeric’s anti-inflammatory properties. It is unlikely, however, that curcumin accounts for the totality of the broad spectrum action of the herb. Subjectively, herbalists say that for many conditions, they have seen better results with the whole herb than with the curcumin alone. 

Turmeric can be taken at various doses. KP Khalsa recommends 1 gram to 30 grams of the powder depending on the person and the situation. It’s always best to use the smallest dose necessary so it’s best to start low and work up. If a person takes too much turmeric nausea will result. 

I generally recommend using turmeric anywhere from 3-10 grams per day, along with the black pepper. 

Keep in mind that turmeric is warming and drying and may exacerbate hot and dry conditions. It is often combined with ghee or demulcent herbs to offset this effect.

Turmeric used in curries and cooking is probably safe for everyone. However, there are some considerations for using turmeric in therapeutic doses. 

The following people should avoid turmeric

• people who are currently taking blood thinners 
• people who have blood clotting disorders
• people who have known gallstones (although this is controversial) 
• women who are pregnant or breastfeeding 

Turmeric will also stain everything it touches a golden yellow (your hands, cutting board, counters, etc). 

Some ways to enjoy turmeric

You can use it liberally when cooking or as part of a curry mix 

1 tsp powder stirred into water or warmed milk

Mix the powder with honey to form a paste

Tincture turmeric (although I recommend using whole turmeric and not the powder for this. Unless you use the percolation method for tincture making.) 

Here are some recipes I learned I learned from my mentor Karta Purkh Singh Khalsa. 

Golden Turmeric Paste

1/4 cup of turmeric

1 teaspoon of ground black pepper

water

This can then be mixed with heated milk. 

Can add it to smoothies. 

Can be mixed into honey

Can be mixed into honey plus ghee or coconut milk

Can be spread onto a sandwich

   1) Golden Milk: increase turmeric proportion if desired.  Prepare in two parts:

a) Prepare a golden yellow tumeric paste by adding a 1/4 cup of turmeric powder to 1/2 cup of pure water and boil in a saucepan until a thick paste is formed.  This paste may be stored in the refrigerator.

b) After the paste is made, for each cup of golden milk, blend together I cup of milk, I teaspoon almond oil or any vegetable oil, 1/4 teaspoon of turmeric paste prepared above (or more if necessary), and honey to taste.  While stiffing on a low heat, bring the milk just to the boiling point.  The mixture may then be blended in an electric blender to make a beautiful foamy drink.  Fruit may be added before blending.  Serve with a little cinnamon sprinkled on top.

2) Stir in water/milk/juice/tea.  Swallow quickly.

3) Stir into sweetener (honey, maple syrup) to make a paste, swallow from spoon. 

4) Mix with thick, strong tasting food (i.e. peanut butter), swallow.

5) Mix with water to form soft paste.  Spoon to the back of throat.  Swallow.  Follow with water/juice/tea.

 Turmeric Blend

    1/2 pint sesame tahini  

    2 lbsp. sesame oil (or other)

    1/4 cup honey

    1/4 cup lemon juice

    1/4 to 1/2 cup turmeric powder

Sandwich:  Make turmeric paste as in golden milk recipe.  Spread paste 1/4' thick on both slices of broad.  Add condiments: lettuce, parsley, ctc.  Include cucumber slices.  Close and eat.


This article was originally written for HerbMentor.com. If you enjoyed the article, you'll also love HerbMentor! 

Study: Sleep Deprivation Activates Hunger Center of Brain

A team of Swedish researchers from Uppsala University, led by Christian Benedict and Helgi Schiöth, have published a report in the Journal of Clinical Endocrinology and Metabolism indicating that acute sleep deprivation enhances the brain's response to pleasurable food.

They found that "Compared with sleep, total sleep deprivation was associated with an increased activation in the right anterior cingulate cortex in response to food images, independent of calorie content and prescan hunger ratings."

According to an article about this study by Kathleen Blanchard, RN:

"Christian Benedict and Helgi Schiöth, of the Department of Neuroscience at the University also showed that lack of sleep leads to increased hunger.

"According to Benedict, findings from their newest investigation revealed, “After a night of total sleep loss, these males showed a high level of activation in an area of the brain that is involved in a desire to eat.”

"The study participants were shown images of food during the brain scans, with and without a good night’s sleep.

"Benedict adds, 'Bearing in mind that insufficient sleep is a growing problem in modern society, our results may explain why poor sleep habits can affect people’s risk to gain weight in the long run. It may therefore be important to sleep about eight hours every night to maintain a stable and healthy body weight.' ”

Over the twentieth century, average sleep duration for U.S. citizens declined from about 9 hours daily to about 7 hours daily.   During that same time, per capita energy intake and obesity rates both increased.

McAllister et al suggest "that a myopic emphasis on" changes in food habits and activity levels as causes of weight gain has "caused the popular media, and perhaps some researchers as well, to neglect the potential contributions of other factors to the balance between energy intake and expenditure." 

"Our questioning of the big two stems from two points. First, the evidence supporting various elements of the big two as contributors to individual or population levels of obesity is often quite weak. Second, even though some elements of the big two do very likely play some role in influencing obesity levels, we believe that an unquestioned assumption of their preeminence has led to the possibly ill-advised expenditure of public effort and funds on programs aimed at reducing population levels of obesity and has also reduced the exploration of other potential causes and the alternative obesity reduction programs that might stem from their identification."

 McAllister et al point to evidence showing that sleep deprivation and nine other factors––including microorganisms, epigenetics, increasing maternal age, greater fecundity among people with higher adiposity, assortative mating, environmental endocrine disrupters, pharmaceutical medical interventions, reduction in variability of ambient temperatures, and intrauterine and intergenerational effects–– have have all played a role in promoting the obesity epidemic.

Treat Yourself! A weekend retreat

I am thrilled to announce our second annual herbal and yoga retreat taking place March 16th - 18th, 2012. 

Awaken to the vitality of spring with a weekend of nourishing food, herbs and yogic presence. 

We will use food as medicine, preparing simple ayurvedic recipes and herbal teas, supplementing this with asana and pranayama practice, sauna time and silence. Support body and mind as we move into the season of heightened energy and activity! 

The retreat will be led by

Becky Studen, certified yoga teacher, has studied various types of yoga including Vinyasa, Ashtanga, Pre- and Post-natal, and Power Core and Yin yoga. Yoga has reminded her to breathe deeply when parenting, love her body and to take time to simply be.

 Rosalee de la Forȇt, traditional herbalist and Structural medicine Specialist. Rosalee is the author of dozens of articles and several ebooks on herbal healing.

Schedule

Friday night ~ Restore

Arrive at 5:00
5:30 - 6:30 Grounding yoga practice
7:00 - 8:00 Dinner
8:00 - 9:00 Opening circle; introductions, intentions

Saturday ~ Rejuvenate

8:00 - 8:45 Awakening yoga practice 
9:00 - 9:45 Breakfast 
9:45 - 10:30 Free time (outside time encouraged) 
10:30 - 12:00 Herbal discussion: Supporting the immune system
12:30 - 1:30 Lunch 
1:30 - 3:30 Free time, sauna 
3:30 - 5:30 Deepening yoga practice 
6:00 - 7:00 Dinner 
7:30 - 9:00 Personal Time, sauna

Sunday ~ Radiate

8:00 - 8:45 Awakening yoga practice 
9:00 - 9:45 Breakfast 
9:45 - 10:00 Free time 
10:00 - 11:00 Herbal discussion: Understanding our food as medicine
11:00 - 12:00 Completion yoga practice

12:30 - 1:30 Lunch 1:30 - 2:00 Closing circle

All meals will be eaten in silence, and silence will be encouraged in common areas. Participation in meal prep and clean up is part of the weekend experience.

The retreat is hosted by the

Skalitude Retreat Center 

in the Methow Valley

Registration
We are joyfully offering this weekend at an exceptionally low price in order to serve those who need this retreat. Space is limited to 11 participants - register early to ensure your spot. 

When: March 16th-18th, 2012

Registration: $195 by March 4th, $220 after 

send check to 

Skalitude Retreat

PO Box 74

Carlton WA 98814 

more info: www.skalitude.com, 509-997-1032

Organizing all those herbal blogs

Wow! 


It is incredible how many fabulous herbal blogs there are out there! It wasn't that long ago when there were just a handful of blogs to read. 


Don't know what I am talking about? You'll have to check out my attempt at listing all the herbal blogs in one location. 

I have had a plethora of wonderful feedback about this project. From readers, eager to seek out new herbal information to bloggers, thrilled at the increase in their visiting stats. 


By far the most common comment is, "how do I read all these blogs?" 


Well, I can't tell you how to increase the hours in your day, but I can offer some advice on how to organize it all by using an RSS feeder. 


If you are already familiar with an RSS feeder then this will be nothing new to you. If you aren't aware of this free handy software, read on. 


There are many different free RSS reader softwares to choose from. I've only used Vienna, but I am guessing that most of these work the same. 


You can find a listing of free RSS reader software for macs here. 


In the unfortunate circumstance that you are using a windows based machine you can find a listing of RSS feeders here. 


Here's why I LOVE it. 


I copy and paste blogs I want to follow into my Vienna reader. When I open the software (or hit refresh) it automatically loads any new blog posts for all my blog subscriptions. This allows me to easily see who has recently written a new blog post. 


But here's the best part - the search feature! 


Let's say I want to learn more about stinging nettle. I can type this plant into the search function (perhaps using its binomial, Urtica dioica). Vienna searches all of my subscribed blogs and then compiles a list of articles that mention Stinging Nettle. 

Now I have a large list of contemporary herbal writers and their thoughts on Stinging Nettle. Find an article you love? Don't forget to visit the blog and let the writer know. We bloggers love comments.  


And yes, the fact this is really exciting to me does make me an herbal nerd. I am aware. 


So load up your RSS reader and enjoy all those blogs! 


Do you have a way to organize your herbal blog reading? Please share in the comments! 

Herbal Blog Roll Banners!

Have you seen my attempt at listing all herbal blogs? If not check it out here. 


It's been so much fun to read all these new blogs I never knew existed! And it's been so much fun to get all the lovely feedback from so many of you. Thanks for visiting! 


Besides the "thanks" I also heard from people who were a little overwhelmed with all those herbal blogs. How can I read all of them? 


In the next few weeks I'll have some tips on how to organize and compile blogs for your own leisurely reading. 


I'm also excited to announce that every month I am going to highlight 1-2 outstanding blog posts. My goal is to introduce herbal readers to a wide array of herbal blogs. Stay tuned! 


Lastly, if you are an herbal blogger and would like to support the complete herbal blog listing, my husband, Xavier made these really pretty banners to post on your blogs. 


Simply choose the banner you like, then copy and paste the html tag below the image onto your own blog. 

<a href="http://methowvalleyherbs.blogspot.com/p/herbal-blogroll.html"><img src="http://www.rosalee.info/pictures/Vertbloglistblock.jpg"></a>

<a href="http://methowvalleyherbs.blogspot.com/p/herbal-blogroll.html"><img src="http://www.rosalee.info/pictures/Vertbloglistfaint.jpg"></a>

<a href="http://methowvalleyherbs.blogspot.com/p/herbal-blogroll.html"><img src="http://www.rosalee.info/pictures/Vertbloglistpics.jpg"></a>

<a href="http://methowvalleyherbs.blogspot.com/p/herbal-blogroll.html"><img src="http://www.rosalee.info/pictures/Horizbloglistpics.jpg"></a>

<a href="http://methowvalleyherbs.blogspot.com/p/herbal-blogroll.html"><img src="http://www.rosalee.info/pictures/Horizbloglistblock.jpg"></a>

<a href="http://methowvalleyherbs.blogspot.com/p/herbal-blogroll.html"><img src="http://www.rosalee.info/pictures/Horizbloglistfaint.jpg"></a>

Wheat Belly: Fat or Flat

Does a diet high in refined wheat bread make people hungry, fat, diabetic, and prone to cardiovascular disease, as claimed by some authors?

In 1979, Mickelsen et al (full text here ) wanted to see if people can eat a diet high in regular refined wheat bread and lose body fat.  Their rationale follows:

This paragraph seems to fit our times though written more than 30 years ago:

"Incorrect assumptions have taught that bread should be eliminated from weight control plans; this idea has been fostered by the recommendations and instructions of many weight-reducing plans (2).  The instructions of many fad-type diets state that 'starchy' foods such as bread and potatoes should be avoided...Measurement of food intake and caloric deposition in the carcasses of rats fed a high-fat or a natural grain diet indicated that for each 1000 cal intake the high-fat fed rats retained twice as many calories as the grain-fed animals (3)."

To find out if a diet high in wheat grain would have the same effect on humans as on rats (reduced caloric retention), Mickelsen et al recruited 16 overweight college males, all of whom wanted to lose between 4.5 and 12 kg (10 to 26 pounds).

The subjects all agreed to eat all meals in a cafeteria, avoid alcoholic beverages, and consume 12 slices of wheat bread every day (four slices at each of three meals) for eight weeks.  Mickelsen et al randomized the subjects into two groups, one of which received high fiber bread and the other received white bread (i.e. made from refined wheat).  All subjects “were instructed that to lose weight, they would have to restrict caloric intake” but they were allowed to eat as much as desired at meals and were also allowed to snack between meals as desired. 

 

The two types of bread differed in several respects.  The high fiber bread supplied 50 calories and two grams of fiber per slice, while the regular bread supplied 70 calories and only one-tenth of a gram of fiber (the high fiber bread had 20 times the fiber of the regular bread).  The high fiber bread had about half as much fat and twenty-five percent less digestible carbohydrate than the regular bread. The high fiber bread had about 50 percent more iron, present in the added fiber, and was enriched with calcium because the researchers anticipated that the high fiber bread would reduce calcium absorption, although it turned out that the higher fiber intake did not reduce calcium absorption.

Thus, each day of the study period, those eating the high fiber bread ingested 600 calories and 108 g carbohydrate from wheat bread, and those eating the regular bread ingested 840 calories and 156 g carbohydrate from wheat bread. 

For comparison, Ezekiel Bread, a favorite of Ripped author Clarence Bass, supplies 11 g of digestible carbohydrate, 3 g of fiber,  4 g of protein, and 65 calories per slice (the label lists 80 calories per slice but that was derived by including the potential caloric value of the indigestible fiber, which is unavailable to us).  A loaf of Ezekiel Bread has 20 slices, so the subjects of this study ate more than half a loaf of bread every day.  Twelve slices of Ezekiel Bread supplies only about 780 calories, about half of the 1500 calorie intake that would produce weight loss in many women.

So did eating all this wheat make their bellies fatter, or flatter?

Over the eight week period, the subjects eating the regular bread lost an average of 6.25 kg (about 14 pounds; range 4.2 to 7.3 kg), while the subjects eating the high fiber bread lost an average of 8.77 kg (about 19 pounds; range 6.2 to 11.4 kg).  Thus, those eating 12 slices of white bread daily lost an average of one and three-quarters pounds of body weight each week; and those eating 12 slices of high fiber daily lost an average of two and two-fifths pounds of body weight each week.  They did not make any changes in activity level.

Of interest, the subjects succeeded in reducing their caloric intake by 25 to 38 percent while simultaneously experiencing a decrease in hunger.   At the end of the study, the subjects consuming the high fiber bread reported that they did not feel hungry at any time.  Two of the subjects eating the regular bread did feel hungry at the end of the study, one of those only before meals.

The group eating the regular bread had a decrease in serum cholesterol from 231 to 155 mg/dL,  and the group eating the high fiber bread decreased serum cholesterol from 224 to 172 mg/dL.

Follow-ups on 9 of the participants at 3 months, 6 months, and 9 months found that those four who stopped eating the bread regained the weight they had lost, while those five who continued to eat the bread (regular, higher calorie) either maintained most of their weight loss or lost even more weight.

Summary

In summary, this study found that all participants reduced their hunger, cholesterol levels, and body weight by deliberately consuming a dozen slices of bread each day, four slices at each of three meals, more than half a loaf of bread daily, regardless of whether the bread was high in fiber or made from refined white flour.   Those who abandoned this regimen gained the weight back and those who continued to eat a diet revolving around refined white bread maintained their weight loss or lost even more weight. 

Eating 12 slices of wheat bread did not

• increase their hunger (it decreased their hunger)
• increase body weight (it resulted in weight loss by reducing other food intake)
• increase their blood sugar levels (they had no change in blood sugar levels)
• raise the risk of heart disease (it decreased the levels of a major heart disease risk factor, total serum cholesterol)

All this without inducing the headaches, nausea, malaise, fatigue, and constipation that commonly affect people, particularly women, when consuming high-fat, low-carbohydrate diets.

This study using Caucasian subjects resonates with the experience of millions of Asians who eat an average of one pound of dry rice daily and maintain low body fat levels throughout their lifespan. 

Source:  Abdullah et al (full text pdf)