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Whole Grains

Great Things to Know about Whole Grains

We all know that whole grains are good for us, but do you know some of the latest findings?

Eating whole-grain foods in place of refined-grain foods can trim your waistline, lower your risk of heart disease and provide more fiber, antioxidants, protein, minerals (including magnesium, manganese, phosphorous and selenium) and vitamins (including niacin, B6 and E).

A study from the University of Pennsylvania, published in the American Journal of Clinical Nutrition, found that a weight loss program incorporating whole-grain breads, cereals, and other foods in place of refined grains like white bread and rice resulted in more fat loss from the belly area.

By the end of the 12-week study, both the whole-grain and the refined-grain groups had lost weight. The whole-grain group lost an average of 8 pounds and the refined-grain group lost an average of 11 pounds.

However the whole-grain group lost significantly more body fat from the abdominal area.

Belly fat increases the risk of heart disease.

According to a study from McMaster University, published in The Lancet, a high waist-to-hip ratio is a stronger risk factor for heart disease than a high Body Mass Index (BMI).

[BMI quantifies the relationship between weight and height. A high BMI – or being too heavy for your height – is associated with body fat and health risk.]

However, the McMaster study found that, if the waist-to-hip ratio is high, despite a normal BMI, the risk of heart attack is increased.

In addition, the volunteers on the whole-grain program experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body also linked to heart disease. That’s a huge drop!

The whole-grain group also increased their intake of fiber and magnesium.

Where to Find Whole Grains

Common whole-grain products include oatmeal, popcorn, brown rice, whole-wheat flour, sprouted grains, and whole-wheat bread.

You can buy the whole grains, eat them plain or and use them in recipes; or look for whole grains in the ingredient lists of prepared foods.

Some of the terms on food labels like "multi-grain" or "stone-ground" can be confusing. It is better to read the ingredient list. Look for the following.

• Brown rice
• Buckwheat
• Bulgur (cracked wheat)
• Millet
• Popcorn
• Quinoa
• Sorghum
• Wild rice
• Whole-grain barley
• Whole-grain corn
• Whole oats/oatmeal
• Whole rye
• Whole wheat

Don’t assume that dark color indicates whole grains. That could also come from molasses or food coloring.

A high “% Daily Value” for fiber is a good clue that the grains included are whole grains.

If you’d like to eat more whole grain products as well as add more fiber to your diet, check out the Fiber One family of products.

As an example, Original Fiber One cereal lists whole grain wheat as the second ingredient. In addition, it contains wheat and corn bran for added fiber.

A one-half cup serving contains 57% DV of fiber.

Hungry Girl Can Help You Eat “Right”

One of my favorite websites, Hungry Girl, offers tons of suggestions for healthy eating, including getting more whole grains into your diet.

I subscribe to the free HG newsletter. It’s an easy daily read – fun, funky and chock full of recipe swaps and food facts.

Hungry Girl recommends a lot of Fiber One products and comes up with really clever ways to use them and make them even better. I think this is one of the best and HG suggests it can be applied to any cake or muffin mix.

The Fiber One Muffin Mix box directions call for the addition of eggs, milk and oil. Hungry Girl substitutes 1 cup canned pumpkin, 1 cup water, and 1/2 cup Egg Beaters (or egg whites or some other fat-free liquid egg substitute). It even sounds yummy!

This article is for informational purposes only. It does not purport to offer medical advice.

 

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