Grains: Bread Of Life, Or Cereal Killer?

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Going Against The Grain?

In Wednesday’s newsletter, we asked you for your health-related opinion of grains (aside from any gluten-specific concerns), and got the above-depicted, below-described, set of responses:

  • About 69% said “They are an important cornerstone of a healthy balanced diet”
  • About 22% said “They can be enjoyed in moderation, but watch out”
  • About 8% said “They are terrible health-drainers that will kill us”

So, what does the science say?

They are terrible health-drainers that will kill us: True or False?

True or False depending on the manner of their consumption!

There is a big difference between the average pizza base and a bowl of oats, for instance. Or rather, there are a lot of differences, but what’s most critical here?

The key is: refined and ultraprocessed grains are so inferior to whole grains as to be actively negative for health in most cases for most people most of the time.

But! It’s not because processing is ontologically evil (in reality: some processed foods are healthy, and some unprocessed foods are poisonous). although it is a very good general rule of thumb.

So, we need to understand the “why” behind the “key” that we just gave above, and that’s mostly about the resultant glycemic index and associated metrics (glycemic load, insulin index, etc).

In the case of refined and ultraprocessed grains, our body gains sugar faster than it can process it, and stores it wherever and however it can, like someone who has just realised that they will be entertaining a houseguest in 10 minutes and must tidy up super-rapidly by hiding things wherever they’ll fit.

And when the body tries to do this with sugar from refined grains, the result is very bad for multiple organs (most notably the liver, but the pancreas takes quite a hit too) which in turn causes damage elsewhere in the body, not to mention that we now have urgently-produced fat stored in unfortunate places like our liver and abdominal cavity when it should have gone to subcutaneous fat stores instead.

In contrast, whole grains come with fiber that slows down the absorption of the sugars, such that the body can deal with them in an ideal fashion, which usually means:

  • using them immediately, or
  • storing them as muscle glycogen, or
  • storing them as subcutaneous fat

👆 that’s an oversimplification, but we only have so much room here.

For more on this, see:

Glycemic Index vs Glycemic Load vs Insulin Index

And for why this matters, see:

Which Sugars Are Healthier, And Which Are Just The Same?

And for fixing it, see:

How To Unfatty A Fatty Liver

They can be enjoyed in moderation, but watch out: True or False?

Technically True but functionally False:

  • Technically true: “in moderation” is doing a lot of heavy lifting here. One person’s “moderation” may be another person’s “abstemiousness” or “gluttony”.
  • Functionally false: while of course extreme consumption of pretty much anything is going to be bad, unless you are Cereals Georg eating 10,000 cereals each day and being a statistical outlier, the issue is not the quantity so much as the quality.

Quality, we discussed above—and that is, as we say, paramount. As for quantity however, you might want to know a baseline for “getting enough”, so…

They are an important cornerstone of a healthy balanced diet: True or False?

True! This one’s quite straightforward.

3 servings (each being 90g, or about ½ cup) of whole grains per day is associated with a 22% reduction in risk of heart disease, 5% reduction in all-cause mortality, and a lot of benefits across a lot of disease risks:

❝This meta-analysis provides further evidence that whole grain intake is associated with a reduced risk of coronary heart disease, cardiovascular disease, and total cancer, and mortality from all causes, respiratory diseases, infectious diseases, diabetes, and all non-cardiovascular, non-cancer causes.

These findings support dietary guidelines that recommend increased intake of whole grain to reduce the risk of chronic diseases and premature mortality.❞

~ Dr. Dagfinn Aune et al.

Read in full: Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies

We’d like to give a lot more sources for the same findings, as well as papers for all the individual claims, but frankly, there are so many that there isn’t room. Suffice it to say, this is neither controversial nor uncertain; these benefits are well-established.

Here’s a very informative pop-science article, that also covers some of the things we discussed earlier (it shows what happens during refinement of grains) before getting on to recommendations and more citations for claims than we can fit here:

Harvard School Of Public Health | Whole Grains

“That’s all great, but what if I am concerned about gluten?”

There certainly are reasons you might be, be it because of a sensitivity, allergy, or just because perhaps you’d like to know more.

Let’s first mention: not all grains contain gluten, so it’s perfectly possible to enjoy naturally gluten-free grains (such as oats and rice) as well as gluten-free pseudocereals, which are not actually grains but do the same job in culinary and nutritional terms (such as quinoa and buckwheat, despite the latter’s name).

Finally, if you’d like to know more about gluten’s health considerations, then check out our previous mythbusting special:

Gluten: What’s The Truth?

Enjoy!

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  • To Nap Or Not To Nap; That Is The Question

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Is it good to nap in the afternoon, or better to get the famous 7 to 9 hours at night and leave it at that? I’m worried that daytime napping to make up for a shorter night’s sleep will just perpetuate and worsen it in the long run, is there a categorical answer here?❞

    Short version: generally considered best is indeed the 7–9 hours at night (yes, including at older ages):

    Why You Probably Need More Sleep

    …and sleep efficiency does matter too:

    Why 7 Hours Sleep Is Not Enough

    …which in turn, is influenced by factors other than just length and depth:

    The 6 Dimensions Of Sleep (And Why They Matter)

    However! Knowing what is best in theory does not help at all if it’s unattainable in practice. So, if you’re not getting a good night’s sleep (and we’ll assume you’re already practising good sleep hygiene; fresh bedding, lights-off by a certain time, no alcohol or caffeine before bed, that kind of thing), then a first port-of-call may be sleep remedies:

    Safe Effective Sleep Aids For Seniors

    If even those don’t work, then napping is now likely your best back-up option. But, napping done incorrectly can indeed cause as many problems as it solves. There’s a difference between:

    • “I napped and now I have energy again” and you continue with your day
    • Darkness took me, and I strayed out of thought and time. Stars wheeled overhead, and every day was as long as the life age of the earth—but it was not the end.” and now you’re not sure whether it’s day or night, whose house you’re in, or whether you’ve been drugged.

    These two very common napping experiences are influenced by factors that we can control:

    How To Nap Like A Pro (No More “Sleep Hangovers”!)

    If you still prefer to not risk napping but do need at least some kind of refreshment that’s actually a refreshment and not just taking stimulants, then you might consider this practice (from yoga nidra) that gives some of the same benefits of sleep, without actually sleeping:

    Non-Sleep Deep Rest: A Neurobiologist’s Insights

    Take care!

    Share This Post

  • Supergreen Superfood Salad Slaw

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    When it comes to “eating the rainbow”, in principle green should be the easiest color to get in, unless we live in a serious food desert (or serious food poverty). In practice, however, a lot of meals could do with a dash more green. This “supergreen superfood salad slaw” is remarkably versatile, and can be enjoyed as a very worthy accompaniment to almost any main.

    You will need

    For the bits:

    • ½ small green cabbage, finely diced
    • 7 oz tenderstem broccoli, finely chopped
    • 2 stalks celery, finely chopped (if allergic, simply omit)
    • ½ cucumber, diced into small cubes
    • 2 oz kale, finely shredded
    • 4 green (spring) onions, thinly sliced

    For the dressing:

    • 1 cup cashews (if allergic, substitute 1 cup roasted chickpeas)
    • ½ cup extra virgin olive oil
    • 2 oz baby spinach
    • 1 oz basil leaves
    • 1 oz chives
    • ¼ bulb garlic
    • 2 tbsp nutritional yeast
    • 1 tbsp chia seeds
    • Juice of two limes

    Method

    (we suggest you read everything at least once before doing anything)

    1) Combine the ingredients from the “bits” category in a bowl large enough to accommodate them comfortably

    2) Blend the ingredients from the “dressing” category in a blender until very smooth (the crux here is you do not want any stringy bits of spinach remaining)

    3) Pour the dressing onto the bits, and mix well to combine. Refrigerate, ideally covered, until ready to serve.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Share This Post

  • 8 Critical Signs Of Blood Clots That You Shouldn’t Ignore

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Blood clots can form as part of deep vein thrombosis or for other reasons; wherever they form (unless they are just doing their job healing a wound) they can cause problems. But how to know what’s going on inside our body?

    Telltale signs

    Our usual medical/legal disclaimer applies here, and we are not doctors, let alone your doctors, and even if we were we couldn’t diagnose from afar… But for educational purposes, here are the eight signs from the video:

    • Swelling: especially if only on one leg (assuming you have no injury to account for it), which may feel tight and uncomfortable
    • Warmness: does the area warmer to the touch? This may be because of the body’s inflammatory response trying to deal with a blood clot
    • Tenderness: again, caused by the inflammation in response to the clot
    • Discolored skin: it could be reddish, or bruise-like. This could be patchy or spread over a larger area, because of a clot blocking the flow of blood
    • Shortness of breath: if a clot makes it to the lungs, it can cause extra problems there (pulmonary embolism), and shortness of breath is the first sign of this
    • Coughing up blood: less common than the above but a much more serious sign; get thee to a hospital
    • Chest pain: a sharp or stabbing pain, in particular. The pain may worsen with deep breaths or coughing. Again, seek medical attention.

    For more on recognizing these signs (including helpful visuals), and more on what to do about them and how to avoid them in the first place, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Further reading

    You might like to read:

    Dietary Changes for Artery Health

    Take care!

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  • Salt Sugar Fat – by Michael Moss

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    You are probably already aware that food giants put unhealthy ingredients in processed food. So what does this book offer of value?

    Sometimes, better understanding leads to better movation. In this case, while a common (reasonable) view has been:

    “The food giants fill their food with salt, sugar, and fat, because it makes that food irresistibly delicious”

    …but that doesn’t exactly put us off the food, does it? It just makes it a guilty pleasure. Ah yes, the irresistible McDouble Dopamineburger. The time-honored tradition of Pizza Night; a happy glow; a special treat.

    What Pulitzer-winning author Michael Moss brings to us is different.

    He examines not just how they hooked us, but why. And the answer is not merely the obvious “profit and greed”, but also “survival, under capitalism”. That without regulation forcing companies to keep salt/sugar/fat levels down, companies that have tried to do so voluntarily have quickly had to u-turn to regain any hope of competitiveness.

    He also looks at how the salt/sugar/fat components are needed to mask the foul taste of the substandard ingredients they use to maintain lower costs… Processed food, without the heavy doses of salt/sugar/fat, is not anywhere close to what you might make at home. Industry will cut costs where it can.

    Bottom line: if you need a push to kick the processed food habit, this is the book that will do it.

    Click here to check out Salt Sugar Fat, and reclaim your health!

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    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How they did it: STAT reporters expose how ailing seniors suffer when Medicare Advantage plans use algorithms to deny care

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In a call with a long-time source, what stood out most to STAT reporters Bob Herman and Casey Ross was just how viscerally frustrated and angry the source was about an algorithm used by insurance companies to decide how long patients should stay in a nursing home or rehab facility before being sent home.­

    The STAT stories had a far-reaching impact:

    • The U.S. Senate Committee on Homeland Security and Government Affairs took a rare step of launching a formal investigation into the use of algorithms by the country’s three largest Medicare Advantage insurers.
    • Thirty-two House members urged the Centers for Medicare and Medicaid Services to increase the oversight of algorithms that health insurers use to make coverage decisions.
    • In a rare step, CMS launched its own investigation into UnitedHealth. It also stiffened its regulations on the use of proprietary algorithms and introduced plans to audit denials across Medicare Advantage plans in 2024.
    • Based on STAT’s reporting, Medicare Advantage beneficiaries filed two class-action lawsuits against UnitedHealth and its NaviHealth subsidiary, the maker of the algorithm, and against Humana, another major health insurance company that was also using the algorithm. 
    • Amid scrutiny, UnitedHealth renamed NaviHealth.

    The companies never allowed an on-the-record interview with their executives, but they acknowledged that STAT’s reporting was true, according to the news organization.

    Ross and Herman spoke with The Journalist’s Resource about their project and shared the following eight tips.

    1. Search public comments on proposed federal rules to find sources.

    Herman and Ross knew that the Centers for Medicare and Medicaid Services had put out a request for public comments, asking stakeholders within the Medicare Advantage industry how the system could improve.

    There are two main ways to get Medicare coverage: original Medicare, which is a fee-for-service health plan, and Medicare Advantage, which is a type of Medicare health plan offered by private insurance companies that contract with Medicare. Medicare Advantage plans have increasingly become popular in recent years.

    Under the Social Security Act, the public has the opportunity to submit comments on Medicare’s proposed national coverage determinations. CMS uses public comments to inform its proposed and final decisions. It responds in detail to all public comments when issuing a final decision.

    The reporters began combing through hundreds of public comments attached to a proposed Medicare Advantage rule that was undergoing federal review. NaviHealth, the UnitedHealth subsidiary and the maker of the algorithm, came up in many of the comments, which include the submitters’ information.

    “These are screaming all-caps comments to federal regulators about YOU NEED TO SOMETHING ABOUT THIS BECAUSE IT’S DISGUSTING,” Ross says.

    “The federal government is proposing rules and regulations all the time,” adds Herman, STAT’s business of health care reporter. “If someone’s going to take the time and effort to comment on them, they must have at least some knowledge of what’s going on. It’s just a great tool for any journalist to use to figure out more and who to contact.”

    The reporters also found several attorneys who had complained in the comments. They began reaching out to them, eventually gaining access to confidential documents and intermediaries who put them in touch with patients to show the human impact of the algorithm.

    2. Harness the power of the reader submission box.

    At the suggestion of an editor, the reporters added a reader submission box at the bottom of their first story, asking them to share their own experiences with Medicare Advantage denials.

    The floodgates opened. Hundreds of submissions arrived.

    By the end of their first story, Herman and Ross had confidential records and some patients, but they had no internal sources in the companies they were investigating, including Navihealth. The submission box led them to their first internal source.

    (Screenshot of STAT’s submission box.)

    The journalists also combed through LinkedIn and reached out to former and current employees, but the response rate was much lower than what they received via the submission box.

    The submission box “is just right there,” Herman says. “People who would want to reach out to us can do it right then and there after they read the story and it’s fresh in their minds.”

    3. Mine podcasts relevant to your story.

    The reporters weren’t sure if they could get interviews with some of the key figures in the story, including Tom Scully, the former head of the Centers for Medicare and Medicaid Services who drew up the initial plans for NaviHealth years before UnitedHealth acquired it.

    But Herman and another colleague had written previously about Scully’s private equity firm and they had found a podcast where he talked about his work. So Herman went back to the podcast — where he discovered Scully had also discussed NaviHealth.

    The reporters also used the podcast to get Scully on the phone for an interview.

    “So we knew we had a good jumping off point there to be like, ‘OK, you’ve talked about NaviHealth on a podcast, let’s talk about this,’” Herman says. “I think that helped make him more willing to speak with us.”

    4. When covering AI initiatives, proceed with caution.

    “A source of mine once said to me, ‘AI is not magic,’” Ross says. “People need to just ask questions about it because AI has this aura about it that it’s objective, that it’s accurate, that it’s unquestionable, that it never fails. And that is not true.”

    AI is not a neutral, objective machine, Ross says. “It’s based on data that’s fed into it and people need to ask questions about that data.”

    He suggests several questions to ask about the data behind AI tools:

    • Where does the data come from?
    • Who does it represent?
    • How is this tool being applied?
    • Do the people to whom the tool is being applied match the data on which it was trained? “If racial groups or genders or age of economic situations are not adequately represented in the training set, then there can be an awful lot of bias in the output of the tool and how it’s applied,” Ross says.
    • How is the tool applied within the institution? Are people being forced to forsake their judgment and their own ability to do their jobs to follow the algorithm?

    5. Localize the story.

    More than half of all Medicare beneficiaries have Medicare Advantage and there’s a high likelihood that there are multiple Medicare Advantage plans in every county across the nation.

    “So it’s worth looking to see how Medicare Advantage plans are growing in your area,” Herman says.

    Finding out about AI use will most likely rely on shoe-leather reporting of speaking with providers, nursing homes and rehab facilities, attorneys and patients in your community, he says. Another source is home health agencies, which may be caring for patients who were kicked out of nursing homes and rehab facilities too soon because of a decision by an algorithm.

    The anecdote that opens their first story involves a small regional health insurer in Wisconsin, which was using NaviHealth and a contractor to manage post-acute care services, Ross says.

    “It’s happening to people in small communities who have no idea that this insurer they’ve signed up with is using this tool made by this other company that operates nationally,” Ross says.

    There are also plenty of other companies like NaviHealth that are being used by Medicare Advantage plans, Herman says. “So it’s understanding which Medicare Advantage plans are being sold in your area and then which post-acute management companies they’re using,” he adds.

    Some regional insurers have online documents that show which contractors they use to evaluate post-acute care services.

    6. Get familiar with Medicare’s appeals databases

    Medicare beneficiaries can contest Medicare Advantage denials through a five-stage process, which can last months to years. The appeals can be filed via the Office of Medicare Hearings and Appeals.

    “Between 2020 and 2022, the number of appeals filed to contest Medicare Advantage denials shot up 58%, with nearly 150,000 requests to review a denial filed in 2022, according to a federal database,” Ross and Herman write in their first story. “Federal records show most denials for skilled nursing care are eventually overturned, either by the plan itself or an independent body that adjudicates Medicare appeals.”

    There are several sources to find appeals data. Be mindful that the cases themselves are not public to protect patient privacy, but you can find the number of appeals filed and the rationale for decisions.

    CMS has two quality improvement organizations, or QIOs, Livanta and Kepro, which are required to file free, publicly-available annual reports, about the cases they handle, Ross says.

    Another company, Maximus, a Quality Improvement Contractor, also files reports on prior authorization cases it adjudicates for Medicare. The free annual reports include data on raw numbers of cases and basic information about the percentage denials either overturned or upheld on appeal, Ross explains.

    CMS also maintains its own database on appeals for Medicare Part C (Medicare Advantage plans) and Part D, which covers prescription drugs, although the data is not complete, Ross explains.

    7. Give your editor regular updates.

    “Sprinkle the breadcrumbs in front of your editors,” Ross says.

    “If you wrap your editors in the process, you’re more likely to be able to get to the end of [the story] before they say, ‘That’s it! Give me your copy,’” Ross says.

    8. Get that first story out.

    “You don’t have to know everything before you write that first story,” Ross says. “Because with that first story, if it has credibility and it resonates with people, sources will come forward and sources will continue to come forward.”

    Read the stories

    Denied by AI: How Medicare Advantage plans use algorithms to cut off care for seniors in need

    How UnitedHealth’s acquisition of a popular Medicare Advantage algorithm sparked internal dissent over denied care

    UnitedHealth pushed employees to follow an algorithm to cut off Medicare patients’ rehab care

    UnitedHealth used secret rules to restrict rehab care for seriously ill Medicare Advantage patients

    This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.

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  • The Fiber Fueled Cookbook – by Dr. Will Bulsiewicz

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve previously reviewed Dr. Bulsiewicz’s book “Fiber Fuelled” (which is great), but this one is more than just a cookbook with the previous book in mind. Indeed, this is even a great stand-alone book by itself, since it explains the core principles well enough already, and then adds to it.

    It’s also about a lot more than just “please eat more fiber”, though. It looks at FODMAPs, purine, histamine intolerance, celiac disease, altered gallbladder function, acid reflux, and more.

    He offers a five-part strategy:

    Genesis (what is the etiology of your problem)

    1. Restrict (cut things out to address that first)
    2. Observe (keep a food/symptom diary)
    3. Work things back in (re-add potential triggers one by one, see how it goes)
    4. Train your gut (your microbiome does not exist in a vacuum, and communication is two-way)
    5. Holistic healing (beyond the gut itself, looking at other relevant factors and aiming for synergistic support)

    As for the recipes themselves, there are more than a hundred of them and they are good, so no more “how can I possibly cook [favorite dish] without [removed ingredient]?”

    Bottom line: if you’d like better gut health, this book is a top-tier option for fixing existing complaints, and enjoying plain-sailing henceforth.

    Click here to check out The Fiber Fueled Cookbook; your gut will thank you later!

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