Episode Details

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References:
Whole grains affect cholesterol, glucose levels, risk of disease:
https://academic.oup.com/jn/article/142/7/1304/4743493
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext

1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)
https://academic.oup.com/ajcn/article/105/6/1462/4569801

whole, but not refined grains, associated with lower risk of disease
https://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719227?casa_token=03ruCzYhMt8AAAAA:rG9jdIFmQ84ru3xglBW9YKCedaLhWTZMqOMZjtAEevtk3koOm1uYF_ZnCyBju0CBXlnxwFkcOKP6IXw

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/

Eggs acutely spike cholesterol levels:
http://www.jlr.org/content/35/11/1993.full.pdf+html

Oats affect cholesterol levels, liver function, BMI:
https://link.springer.com/article/10.1007/s11130-013-0336-2
https://www.sciencedirect.com/science/article/pii/S0899900710003941

Oldest man in the UK credits oats:
https://www.thisisinsider.com/eat-oats-porridge-and-avoid-dying-to-live-to-111-say-britains-oldest-men-bob-weighton-alfred-smith-2019-3/

Whole grains are not inflammatory for most people and in some cases even show anti-inflammatory effects:
https://www.mdpi.com/2072-6643/5/3/771/htm
https://academic.oup.com/jn/article/140/9/1669/4689205

Whole grain recipes:
https://www.forksoverknives.com/recipes/quinoa-curry-bowl/#gs.2vt402
https://www.forksoverknives.com/recipes/creamy-wild-rice-soup/#gs.2vt7po
https://www.forksoverknives.com/recipes/mushroom-green-pea-risotto/#gs.2vtddw

Protein videos:
https://www.youtube.com/watch?v=_qndZ8_6vTk
https://www.youtube.com/watch?v=vBV5Us7OzZc

Iron video:
https://www.youtube.com/watch?v=h_sIN3EBo4A

Food comparison, USDA recommendations:
https://www.youtube.com/watch?v=mRwd49NuFLI

Today we’re going to talk about whole grains
Whole grains r anti-inflammatory, they lower your cholesterol & ur blood glucose and they’re linked to lower risk of disease.

Whole grains: Brown rice, oatm