Article below from the Daily Mail, and I have to agree bread has been demonised for too long. I am a great believer in a well balanced diet and there is no reason why bread shouldn't be part of that. It contains vital nutrients and minerals even white bread though ideally granary and wholemeal are best. Carbohydrates should form the bulk of the diet
A BALANCED DIET Your body is a complex machine, it is constantly going through various chemical changes, taking nourishment to all its working parts and taking away waste and in order to do this efficiently it needs not only sufficient fuel but good quality fuel.
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| THE FOOD PYRAMID |
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So let us use the pyramid as a guide. Firstly water we are composed of 70% water so it stands to reason we need to replenish this constantly. Water is used up in the removal of toxins, such as sweat, urine/excretement and respiration, so 8 good size glasses are required daily. Ideally this should be plain water and no harm will come of adding fruit squash providing it's not sugary and some of this could be fruit juice. As for tea and coffee, this should be in moderation as the caffeine contained is a diuretic, this causes the body to excrete more urine, so if you must drink tea and coffee for every cup you drink, drink a glass of water. Don't wait until you are thirsty either, for when you feel this symptom you are already dehydrated, a little and often is the key. Skin suffers dreadfully when we are dehydrated, because it is not such as an important organ such as our internal organs, it will be last on the list. Our skin is constantly being renewed and on average the upper skin layer, the one you can see, it is roughly a period of 28 days from the time the cells are created until they die and are sloughed off. In the deeper layers of the epidermis the cells are plumper however as they mature they become drier and tougher due to the protein Keratin, this forms protection, however if they don't receive adequate water the skin will look dull and loose it's lustre. (More about this process in 'Skin care')
Next layer up in the food pyramid is cereals and cereal products, these ideally should be wholegrain and not refined. Wholegrain has much more nutrients, it takes longer for the body to break down, thus keeping the blood sugar levels stable for longer and provides the body with fiber. We need fiber for our intestines to help them work properly, preventing constipation and try to see fiber as a brush to sweep out our intestines of any toxic matter that can accumulate there and cause trouble later on. Fiber has little if any calories so plenty can be ingested. This layer forms what is known as carbohydrates and it is these that are the main source of fuel. These starches are broken down in the body to eventually form simple sugars to be used by our body's cells for energy. In a balanced diet the bulk of which is carbohydrates.
Next layer up is the fruit and vegetable layer and to receive adequate vitamins and minerals we need a good balance of both. Fruit and vegetables are also rich in fiber. Leafy dark green vegetables such as spinach, broccoli and savoy cabbage are rich in iron, needed to make red blood cells and also vitamin C, this too is needed to form red blood cells. Vitamin C is a water soluable vitamin, it dissolves in water and a common mistake is to over boil green vegetables, all the vitamin C is thus transferred to the cooking water, so the best way to cook these vegetables is by steaming or microwave. The body cannot store water soluable vitamins like vitamin C so adequate levels need to be ingested daily.
Now a common mistake some people make if something is good for you they will take more, its not so much a problem with water soluable vitamins, however some vitamins are stored in the body in the liver namely vitamin A and high levels can be toxic and dangerous. With vitamin C however by taking copious amounts thinking it will do you good, all you will do is manufacture expensive urine as the body can only use so much and will excrete the rest. Too much vitamin C can cause diarrhoea and because vitamin C is ascorbic acid, will irritate your anal region. Vitamins and minerals are easier absorbed from food than as supplements too. Fruit and vegetables are a rich source of roughage/fiber and I mentioned this earlier. Another important aspect of fruit and vegetable are what's known asBioflavonoids these are plant pigments that are largely responsible for colors of many fruits and flowers.
Beneficial Effects
- referred to as "nature's biological response modifiers" - modify body's reaction to compounds such as allergens, viruses, and carcinogens
- powerful antioxidants by giving protection versus oxidative and free radical damage
- prevents formation of oxidized cholesterol through antioxidant effects
- greater antioxidant effects than Vitamins C, E, Selenium, and Zinc
Next layer are Proteins and split here into two sources, the Dairy source, which is milk and milk products such as cheese and yoghurt and meat, fish and pulses (pulses are high sources of vegetable proteins e.g. lentils, beans) and nuts.
Proteins are the building blocks of the body and necessary for growth and repair of the body's tissues and classified into two groups, complete proteins e.g. found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein. And incomplete proteins such as beans, peas, nuts, seeds, and grain. A small amount of incomplete protein is also found in vegetables. This is why it is important to have a varied and balanced diet to provide all of the essential amino acids and form a complete protein. Oily fish are a rich source of omega 3 polyunsaturated fatty acids which can help reduce the risks of heart disease. Seafood in general contains an abundance of essential minerals which include, iron, zinc, iodine and selenium. Fish is also a good source of vitamins, which maintain healthy nerve tissues, strong bones and teeth and a glowing complexion.
Now we come to the tip of the food pyramid it is these foods that should be consumed sparingly, fats, oils and sweets, which include cakes and biscuits which are generally made from refined sugars and flour. We do have to consume a little fat (if you are on a fat reduced diet because of gall bladder disease etc consult with your medical practioner) as we need some fat for fat soluble vitamins. Fat as well as a source of stored energy is our insulation under the skin and protects some organs such as the kidneys.
VitaminsVitamins are only required in very small quantities. There is no chemical similarity between these chemicals; the similarity between them is entirely biological.
Vitamin A: good for your eyes.
Vitamin B: about 12 different chemicals.
Vitamin C: needed for your body to repair itself.
Vitamin D: can be made in your skin, needed for absorption of Calcium.
Mineral SaltsThese are also needed in small quantities, but we need more of these than we need of vitamins.
Iron: required to make haemoglobin.
Calcium: required for healthy teeth, bones and muscles.
Sodium: all cells need this, especially nerve cells.
Iodine:
It's important to remember we have all of those components in the right amounts as if we don't have enough protein in our diets, we wont heal properly, not enough carbohydrates and we will be lacking in energy. Too much fat or too much carbohydrates will cause us to become overweight if we don't balance the amount of fuel (food) with our activities. Many vitamins work together and some cannot be absorbed unless the other is present e.g zinc is absorbed better with trace copper and vitamin C is needed to make haemaglobin in the blood as well as iron. The key is balance and the food pyramid will give a rough idea into the daily amounts and proportions to achieve this.
Not a grain of truth: Bread has been 'demonised by TV nutritionists and is a vital part of our daily diet'
- Scientists dismiss 20 years of warnings that bread is responsible for fatigue, stomach pain, bloating and headaches
- People are going without vital vitamins and minerals that are contained in each loaf
From hot buttered toast to the simple sandwich, bread was once the staple of the British diet.
But in recent years it has suffered from a serious image crisis and has become something of a health bogeyman, a food to be avoided and resisted.
Now nutrition scientists believe that most of the health alerts about consuming bread are myths.
Beneficial: Nutrition scientists have dismissed 20 years of warnings that bread is responsible for fatigue, stomach pain, bloating and headaches
Researchers at the British Nutrition Foundation said that people are instead going without vital vitamins and minerals that are contained in each loaf.
And they have dismissed 20 years of warnings that bread is responsible for a range of symptoms, including fatigue, stomach pain, bloating and headaches.
They also dispute that wheat allergies are on the increase.
Lead researcher Dr Aine O'Connor said that despite a massive downturn in bread consumption, Britain's obesity crisis is the biggest in Europe and continues to worsen.
She said that sliced white bread, in particular, had been unfairly 'demonised' by health campaigners and TV nutrition shows.
Dr O'Connor said that wheat allergies have not risen, but many people are are now incorrectly convinced they suffer from wheat intolerance or an allergy to gluten (the protein found in wheat).
'Health professionals need to dispel the myths,' she told The Sun. 'Bread is an important source of nutrition.'
Sales of bread have been dropping since the 1970s. In 1974 the average Briton got through 2.2lb (1,029g) of bread a week, by last year it had fallen to 1½lb (700g).
A survey by the University of Portsmouth in 2010 found that one in five British adults believes they are allergic to a food, with most blaming wheat.
Meanwhile, low-carb diets such as Atkins and Dukan haven’t helped either - the claims that carbohydrates cause blood sugar levels to rise, preventing the body from burning fat, have put many off their lunchtime sandwich.
Yet despite this, bread is often the food people crave the most.
Many dieters name their greatest weakness as toast in the morning or irresistible basket of warm rolls on the restaurant table.
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