SIUSLAW NEWS ❚ SATURDAY, FEBRUARY 20, 2016
Dessert auction to benefit
school garden project
J OEL F UHRMAN , MD
Some whole grains are more whole than others
The vast majority of the
grain products eaten in the
United States are refined.
When whole grains are refined,
for example into white flour or
white rice, they are stripped of
fiber and micronutrients, leav-
ing behind a calorie-rich, nutri-
ent-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 acry-
lamide, a potentially toxic com-
pound. Intact whole grains can
be eaten for breakfast with fruit
and seeds, or with tomato sauce
and onions with lunch or din-
ner.
Whole wheat pasta also has a
fairly favorable glycemic load,
but bean and lentil pasta are
even better, when you consider
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 vegetables,
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 grain 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 sever-
al 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 sour-
ces, 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.
will be Tuesday, March 1,
from 1 to 3 p.m., in Green-
trees’ lobby.
Security gates will be open
during those hours.
Pick-up will be Thursday,
March 31, from 1 to 3 p.m.
For more information, con-
tact Bill Johnson at 541-997-
1680.
ier garden, which has overwin-
tering crops as well as cover
crops in some of the beds.
Plans for spring planting are
happening now. Through the
garden, students are creating a
new and healthy relationship
with their food.
To learn more about the
Siuslaw School Garden, con-
tact harvestyourbackyard@
yahoo.com.
The Garden is actively seek-
ing donations to purchase a
large greenhouse for more
year-round instruction and
food production.
Tickets for the “Support
Local!” dinner and dessert
auction are $20 and are avail-
able at Homegrown, 294
Laurel Street.
Seats are limited.
Dr. Fuhrman is a New York
Times best-selling author and
board certified family physician
specializing in lifestyle and nutri-
tional medicine.
Professional All Breed Grooming & Bathing
MerDog
Spa
FRAA art at Greentrees
Florence Regional Arts
Alliance (FRAA) members
will be exhibiting their works
exclusively for the residents of
Greentrees Village.
Hanging art will be dis-
played in a secured area on the
business office walls and 3-D
art will be in a locked display
cabinet. Delivery for the art
Resistant starch, similar to
fiber, is a carbohydrate that is
not broken down by human
digestive enzymes. Fiber and
resistant starch act as prebi-
otics, fueling the growth of
healthy bacteria (probiotics);
healthy bacteria in the gut fer-
ment fiber and resistant starch,
forming short chain fatty acids
that have a number of anti-can-
cer effects.
Eating beans, peas, or lentils
at least twice a week has been
found to decrease colon cancer
risk by 50 percent.
Help support the Siuslaw
School Garden by coming to
Homegrown Pub for its
“Support Local!” dinner and
School Garden dessert auction
Monday, Feb. 22, at 5:30 p.m.
The community dinner will
be made from locally grown
and produced food by owner
and chef Kelsey Terry at
Homegrown Pub.
Following dinner there will
be a dessert auction which has
proven to be fun in the past.
Proceeds from the auction
will be used to support the
School Garden Coordinator
position, which works with
students and the teachers to
plant, harvest and compost in
the school’s 18 garden beds.
Siuslaw Elementary stu-
dents composte their school
lunch waste to create a health-
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www.TheSiuslawNews.com
A weekly roundup of shopping, savings and doings around town.
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NO BITE!!!
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Cobble • Quarry Rock (1/2 inch - 6 inch)
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541-997-6300
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