We spend 17 percent of our food shopping dollars on refined grains (more than three times what is recommended).

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Refined grains and whole grains may seem similar, but they are quite different.

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Cereals made from whole grains appear to protect against hypertension slightly more than those made from refined grains (which have had their fiber- and nutrient-rich parts removed), the study found.

CNN: Cereal may help ward off hypertension

Americans have continued to overspend on sweets, fats, convenience foods and refined grains, says a report released by the Economic Research Service (ERS) of the U.S. Department of Agriculture, while we underspend on fruits, vegetables, and whole grains.

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Although the food questionnaires used in the study did not ask about specific brands of cereals, popular brand-name cereals made from refined grains include varieties of Corn Flakes, Special K, and Rice Krispies, while examples of whole-grain cereals include Cheerios, shredded wheat, and bran.

CNN: Cereal may help ward off hypertension

One thing to consider is that many people feel better on a gluten free diet because they are eating less food overall (due to fewer choices) and cutting out most sources of refined grains, both of which are a good idea even if you don't have gluten issues.

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Excess belly fat seems to be particularly harmful, most likely because of its effects on inflammation and its association with elevated insulin levels, so if you tend to be more "apple shaped" and carry extra weight in your belly, it is especially important to lose weight, exercise regularly, and limit refined grains, sugar sweetened beverages, and added sugar in your diet.

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You can go on drugs or you can make changes in diet and progressively reduce saturated fats, trans fats, hydrogenated fats, animal protein and refined carbs and eat more fruits, vegetables, whole grains, soy products and fish.

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The coach told Rose to try a diet without wheat, dairy, or refined sugar, emphasizing instead fresh fruits and vegetables, lean meats, and gluten-free whole grains such as brown rice and quinoa.

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