Did you know that limiting refined grains to less than 1 serving day reduces risk of premature death by up to 27%?

What are refined grains?

Refined grains are any grains that have had the bran and the germ removed. The result is starch, which is basically sugar, and includes: beer, white rice, white flours used to make bread, pasta, noodles, pizza, bagels, tortillas, and breakfast cereals.

Why do we eat refined grains?

There are several reasons. Refining grain makes it shelf-stable, and food manufacturers aim for long shelf life. Because the refined grains lack fiber, they turn to sugar on our tongue, and send a message to our brain's reward system, giving us pleasure, and causing us to crave more. And finally, when we eat refined grains, they cause our blood sugar level to rise, and then fall rapidly as a result of insulin release. This drop in blood sugar causes us to feel hunger and eat more.

Why are refined grains so bad for us?

Refined grains lack fiber as well as antioxidants found in whole grain. Eating refined grains leads to persistently high blood sugar which in turn leads to obesity, diabetes, high blood pressure, and heart disease.

How much refined grains do Americans consume and how much is safe?

To avoid the risk to health from refined grains, less than 1 serving per day is recommended. Despite the serious health risks from refined grains, the average American consumes 9 servings per day.

Refined grains are ubiquitous in the American diet. Cutting back on refined grains sounds like a lot to ask.

Is there a way to limit refined grains in the modern food environment flooded with fast food and convenience options loaded with refined grains?

There most certainly is! in this course, Dr.Cohen, a primary care doctor in San Francisco, shares with you effectiveand delicious strategies for limiting or eliminating refined grains from your diet.

The course begins with an introduction. Dr. Cohen explains how common consumption of refined grains has become and what they include. Next, he'll share with you the medical research that shows the harm caused by refined. You'll learn about how these foods became so popular and why we eat so much of them, and the mechanism whereby they harm our health. Next, he'll share with you tips - substitutions of whole grains for refined grains in your diet. Finally, you'll hear a summary of the information presented.