12 A
SIUSLAW NEWS ❚ SATURDAY, MARCH 21, 2015
J OEL F UHRMAN , MD
Preventing colon cancer with grains, fiber
the resistant starch content and
glycemic benefits of beans.
Also too much grain, even
too much whole grains can
make your diet sub-optimal.
The reason for this can be:
1) If you eat too many
grains, you may not eat enough
beans, green and yellow veg-
etables, which are more
micronutrient dense.
2) Most brown rice is con-
taminated with arsenic-contain-
ing agricultural chemicals,
which can find its way to your
plate.
3) Many whole grains
breads, cereals and crackers are
dry cooked and can be browned
forming a toxin called acry-
lamide, which is potentially
harmful.
High acrylamide intake is
associated with several cancers.
4) Whole grain pastry flour
can still have an unfavorable
glycemic load because it is
ground so fine. Many studies
have linked high GL foods to
increased risk of colorectal can-
cers.
Among
carbohydrate
sources, beans are superior to
whole grains with respect to
their micronutrient density,
glycemic effects, and fiber and
resistant starch content.
For example, barley has a
GL of 12, and a fiber + resistant
starch content of 35.2 percent;
black beans have a GI of 5 and
fiber + resistant starch content
of 69.5 percent.
Fiber helps to prevent colon
cancer by reducing the contact
between dietary carcinogens
and intestinal cells via increas-
ing stool bulk and accelerating
transit time. Resistant starch,
similar to fiber, is a carbohy-
drate that is not broken down
by human digestive enzymes.
Fiber and resistant starch act
as prebiotics, fueling the
growth of healthy bacteria (pro-
biotics); healthy bacteria in gut
the ferment fiber and resistant
starch, forming short chain
fatty acids that have a number
of anti-cancer effects.
Eating beans, peas, or lentils
at least twice a week has been
found to decrease colon cancer
risk by 50 percent.
In summary, intact whole
grains are healthful natural
foods that contain beneficial
phytochemicals. For optimal
disease protection, I recom-
mend eating beans every day.
Dr. Fuhrman is a New York
Times best-selling author and
board certified family physician
specializing in lifestyle and nutri-
tional medicine.
J A Y B O E LT E R
SVP, Director of Trust & Wealth Managemet
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CYAN MAGENTA YELLOW BLACK
The vast majority of the
grain products eaten in the U.S.
are refined. When whole grains
are refined, for example into
white flour or white rice, they
are stripped of fiber and
micronutrients, leaving behind
a calorie-rich, nutrient-poor
food.
A meta-analysis pooling the
data from six previous studies
has concluded that eating three
servings (about 90 grams) of
whole grains daily is associated
with a 17 percent decrease in
risk of colorectal cancers.
Also, in review of 16 other
studies, they concluded that
every 10 grams of fiber con-
sumed daily provided a 12-per-
cent reduction in colon cancer
risk. So it’s the refined grains
are that could increase one’s
risk of colon cancer.
Studies have already linked
refined grains with higher rates
of breast cancer too.
The most favorable way to
consume grains is with the
grain remaining intact.
Examples of intact grains are
brown and wild rice, wheat
berries, barley, quinoa and steel
cut oats. Cooking these grains
in water is the most healthful
way to prepare them, which
also prevents the formation of
acrylamide, a potentially toxic
compound. Intact whole grains
can be eaten for breakfast with
fruit and seeds, or with tomato
sauce and onions with lunch or
dinner.
Whole wheat pasta also has a
fairly favorable glycemic load,
but bean and lentil pasta are
even better, when you consider