1.  WHOLE GRAINS EQUAL LESS HEART DISEASE:  Several studies have helped us to understand and confirm the connection between whole grain consumption and reduced rates of heart disease.  Studies published in the Journal of the American Medical Association (JAMA) and the American Journal of Clinical Nutrition (AJCN) in 1999 reported that women in the Nurses’ Health Study who ate the most whole grain foods ( an average of 2.5 servings a day), were 30% less likely to develop heart disease than women eating the fewest (about 1 serving a week).  It is estimated that eating a bowl of breakfast cereal that contains about 5 grams of fiber cuts the chance of heart disease by about one-third.  These results are ratified by other high quality epidemiologic studies as well.

2.  REGULAR WHOLE GRAIN CONSUMPTION SIGNIFICANTLY REDUCES THE RISK OF DEVELOPING TYPE 2 DIABETES:  Epidemiologic research unequivocally suggests that whole grain consumption is fundamental to keeping the body’s blood sugar levels in the ideal range.  Harvard’s Nurses’ Health Study as well as the Health Professionals Follow-Up Study confirmed that those who ate the most cereal fiber from grains (about 7.5 grams per day – which translates to approximately a bowl of oatmeal and 2 slices of whole grain bread) were 30% less likely to develop Type 2 diabetes as compared to those who ate the least grain fiber (less than 2.5 grams per day).  Conversely, the consumption of a combination of low cereal fiber and a high sugar load (from white bread, colas, white rice, etc.) more than doubled the risk of developing Type 2 diabetes.

3.  WHOLE GRAINS HELP WARD OFF MANY CANCERS:  Meta-analyses (several “pooled” analyses) of many epidemiologic studies suggest clearly that whole-grain consumption reduces the risk of developing several cancers  including stomach, colon, mouth, gall-bladder, and ovarian cancer(s).  The pathways through which whole grains protect against all these conditions are not fully understood, but research suggests that the many components of whole grains such as B-vitamins, phytoestrogens, fiber, etc. may all be involved in offering protection against several cancers.

4.  WHOLE GRAINS CAN HELP ALLEVIATE DIFFICULT MENOPAUSAL SYMPTOMS:  For most women, one of the central problems associated with menopause is the fluctuation in estrogen levels that occurs during this stage of life, and the simultaneous bone-loss that often occurs.  Research suggests that fortification of the diet during this time with high quality calcium and magnesium rich foods can help blunt bone-loss, relieve symptoms such as head-aches, and also regulate blood pressure levels.  The bran layer of many whole grains contains essential minerals such as calcium, magnesium, copper, selenium, and manganese – all of which play crucial roles in maintaining metabolic and hormonal health.  Women going through menopause should therefore pay especially close attention to the regular consumption of whole grains.

PUTTING IT INTO PRACTICE

The points made above ought to motivate us all to make a more concerted effort to include a variety of whole grains in our meals.  But, old habits often die hard, and most Americans are hard-wired to eating refined foods.  Here are 5 simple suggestions that will help you make a jump-start on improving your whole grain consumption:

1.  THINK BREAKFAST:  Always start the day with a whole-grain based breakfast.  You can have a bowl of cold whole-grain cereal or a hot cereal made with a mixture of whole grains.  Numerous varieties are now available in whole-foods stores.  Look for oats that have been steel-cut (rather than instant or quick oats) and/or other cereal mixes that contain whole wheat, barley, oats, or whole rye meal.

2.  SNACK ON WHOLE GRAIN-BASED FOODS:  A small lunch or snack can easily consist of a whole-wheat pita pocket with roasted red pepper (or other) hummus, avocado slices, and fresh lettuce/watercress/other greens.  Also, look for 100% whole grain crackers and try them with a little organic goat cheese or freshly made hummus  – Delicious and Nutritious!

3.  TRY HIGH QUALITY, WHOLE GRAIN PASTA:  Do you think that whole  grain pasta tastes too heavy?  Here are a couple of ideas – Try whole-wheat thin spaghetti or angel-hair pasta  rather than “regular” spaghetti, and occasionally, try some of the imported Italian brands.  The thinner versions of the pasta lighten the taste of the whole wheat, and for now, there appears to be a broader selection of these foods in the imported brands. 

4.  LOOK FOR 100% WHOLE GRAIN BREADS:  With more customers asking for whole foods, American grocery stores are adding newer varieties of whole grain breads regularly.  However, it can take a while to decipher the labels on breads.  Whenever possible, buy breads that contain 100% stone-ground whole wheat or other grain flours (as the first ingredient), and look for varieties that are NOT loaded with enriched flour.

5.  STRETCH AND EXPLORE UNFAMILIAR GRAINS!:  There is a whole world of fabulous whole grains out there - Sadly, most individuals in the West are not familiar with them.   Growing up in India, I was exceptionally fortunate to learn how to use what (at that time) seemed like a nearly infinite variety of grains that were used in unimaginably delicious ways.  Consequently, one of my passions is to share that wealth of knowledge with my Western friends and audiences.  As both a passionate chef as well as a research-scientist, I see this knowledge as being of a kind that simply must be shared. 

I’ll conclude this post with a question that I have been asked more often than I can remember: “I want to eat whole grains, but, what exists past whole wheat flour?”  To begin with, a treasure of grains such as whole barley, millet, rye, an unending variety of lentil flours, and combinations of lentil and whole grain flours used for making uncommonly delicious flat breads.  All of these foods provide an unparalleled bounty of taste and health.  I am aware that manyof these foods may be alien to most in the West, but this is a treasure worth learning about and tapping into.   In both my upcoming book, as well as in future posts, I will write frequently on the subject of whole foods.  So, stay tuned for fabulous, one-of-a-kind mouth-watering whole foods recipes from around the globe, as well as other ideas on how to use whole grains and whole foods for creating a lifetime of  vibrant health. 

Until then, Bon Appétit!

For those experiencing difficulty in working their way out of this perceived conundrum, here are a couple of thoughts that may be helpful:  First, it is of critical importance to define exactly what the terms under discussion mean to you.  While we may all have a general consensus on the meaning of “Conventional Medicine” (traditional Allopathic medicine), the same is not true for the meaning of “Alternative Medicine.”  This latter term often has different connotations for different individuals; thus, it is of great value to establish a level of consensus with respect to its meaning.  Technically speaking, the term “Alternative Medicine” refers to therapies that are used in place of Conventional Medicine.  However, I find that most individuals using the term “Alternative Medicine” are almost always referring to some kind of nutritional therapy, which they perceive as being outside of Conventional Medicine or even alien to it.  Thus, for the purpose of this article only, I am going to speak from the perspective of “Alternative Medicine” as referring specifically to nutrition-based therapies.  I am going to speak from this perspective because of all the “alternative” therapies out there, the research-based nutritional approach is perhaps the most thoroughly documented “alternative,” and thus this approach is much more than mere opinion, ‘considered’ or otherwise.  Second, I believe that to view Conventional Medicine and another means to wellness (such as research-based nutritional therapies) as a strict either/or choice is to make a gross error.  Let me explain this further.

The reality is that when dealing with chronic diseases, the reason why most individuals find either choice (whether conventional or nutritional therapy) somewhat dissatisfactory is because limitations often exist with respect to the scope and benefit of each, depending upon the extent to which disease is already present or has already progressed.   For example, if you are already ill, while you may be  inclined to exhaust nutritional options for addressing many common health conditions prior to resigning to the lifelong use of drugs or possible surgery, you must also be cognizant of the fact that there are many conditions that indispensably require conventional treatment(s), and especially so if disease has progressed to the point where immediate, acute intervention is required (for example: we all know that at the time of an acute crisis such as a heart attack, it is indispensable to obtain conventional treatment).

In light of the foregoing, I feel that it is extremely crucial to maintain a very rational and objective perspective when it comes to decisions pertaining to choice of therapy.  As a research scientist, I am acutely aware of some of Conventional Medicine’s serious limitations, but that does not lead me (neither should it) to indiscriminately shun it.  On the contrary, I believe that wisdom lies in keenly understanding both Conventional Medicine’s strengths and limitations and then, using balanced and intelligent discernment when choosing a therapeutic path or paths.  Both preventive (largely, nutrition-based) and pharmaceutical (drug-/surgery-based) treatments should be looked at carefully, in a sane, reasonable manner with full cognizance of the overall health and immediate as well as long-term needs of a particular individual.  The important point here is that both experiential evidence and research indicate that the more nutrition-based “prevention” we do early, the less drug-/surgery-based “treatments” we generally have to rely on later.  But, if and when treatment does become necessary, a couple of critical observations deserve mention.  I find that individuals seeking nutritional or other alternative treatments outside of mainstream Conventional Medicine oftentimes tend to develop an irrational hatred, almost a rejection, of any conventional therapy.  Similarly, conventional doctors often seem to summarily reject preventive or nutritional approaches, either as legitimate ways to treat the problem, or even as adjuncts to conventional treatments for diseases such as certain cancers, diabetes or even non-life threatening conditions such as moderately elevated blood pressure.  In doing so, they make the error of overlooking a solid body of research that unequivocally validates the role of nutrition in not only effectively preventing some of these diseases, but also in improving outcomes for these diseases.

My experience in being a committed student of medical and nutritional research for many years, as well my close contact with treatment outcomes experienced by both traditional doctors and patients, has led me to conclude that each of the previous two approaches is shortsighted and fails to acknowledge and benefit from the possibilities for creating health that are inherent in using both nutrition and pharmaceuticals (each, as needed, and when needed) judiciously.  While in recent times, terms such as “Integrative/Alternative Medicine” and “Holistic Medicine” appear to be all around us, the critical thing to remember (whether you are a lay individual or a physician) is that chosen therapies should be evidence-based, that is, they should be therapies that have been tested and corroborated via solid, scientific and epidemiologic research; and further validated through the weight of time-tested observational evidence – such therapies can include both conventional and scientifically researched nutritional therapies.  Furthermore, it should be noted that there can be significant advantages in availing of the precision and testing available in Conventional Medicine and utilizing such knowledge for tailoring effective nutritional therapies, or combinations of nutritional and conventional therapies that can augment and bolster each other in the battle against a chronic illness. 

Medicine is a thinking person’s business.  While we all have our own biases, I believe that this is one realm where reason must decidedly rise above emotion.  There is profound evidence for the benefit of validated nutritional therapies for the prevention and amelioration of certain chronic diseases.  There is also profound evidence for the benefit of utilizing conventional treatments, especially when disease has progressed significantly.  Continuing to view Conventional Medicine and nutritional therapies as either/or options is to our detriment.  A wise individual will use both preventive means (soundly proven nutritional therapies) and Conventional Medicine to his or her advantage with a keen awareness of one’s current state of health or extent of illness.  Analogously, a good physician will use all valid tools in his or her toolkit; weigh them in light of experience and evidence; and exercise good judgment, discernment and compassion in applying appropriate conventional and/or nutritional therapies with a singular view to serve the specific needs and requirements of a particular individual in the best manner possible.

 – This is not a matter of choosing between Conventional or Alternative Medicine.  It is…dare I say (?)…the definition of GOOD Medicine.