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Go
for the whole grain
April 3, 03
Suzanne Havala Hobbs
In
the battle to protect your health,
consider Wheaties, Grape Nuts, and Raisin
Bran to be heavy artillery.
Oatmeal and popcorn pack a punch, too.
Why these foods? Because they're made
from whole grains. Research shows that if
you replace refined grains – found
in such products as white bread, pasta,
and white rice – with whole-grain
breads and cereals, you may reduce your
risk of coronary artery disease, cancer,
and diabetes.
An ongoing study of 34,000 women in Iowa
shows that those who ate even one serving
of a whole-grain food each day had a
significantly lower risk of death from
all causes as compared with women who ate
fewer whole grains.
A constellation of healthful factors in
whole grains is probably responsible.
We've known for a long time, of course,
that whole grains are an excellent source
of vitamins, minerals, and fiber.
What researchers are now learning is that
they also contain other substances –
antioxidants, lignans, phenolic
compounds, phytoestrogens, and other
phytochemicals – that protect and
promote health.
By the way, you won't find these goodies
in supplement bottles (and some likely
haven't been identified yet by
scientists). The only way you can get
them is by eating them the way they come
naturally – in whole, unrefined
grain products. It's a package deal (a
fact that often goes disregarded in our
supplement-happy world).
So, how much whole-grain food should you
eat?
At least three servings a day, say U.S.
government guidelines – a challenge
for many of us, considering that our
national daily average totals about a
half serving a day, and only 13 percent
of us succeed in getting even one full
serving a day.
What's the holdup?
One problem is that the vast majority of
grain products sold in this country are
made with refined flour. When grains are
refined, their outer bran layer and
inside germ are removed, taking away many
of their beneficial constituents.
Later in the manufacturing process,
enrichment adds back some of the lost
vitamins and minerals. But the other
substances are gone forever.
Of the whole-grain products you're likely
to find in the supermarket, most are made
with whole wheat or oats. Many are
breakfast cereals.
That means that one good way to increase
your intake of whole grains is to start
the day with a big bowl of whole-grain
cereal – at least one cup. Cereal
makes a good snack, too.
Whole-grain bread is another good choice.
Just be sure to read the food label to be
certain you're getting what you think
you're getting.
Ingredients are listed on labels in their
order of predominance in the product. The
first ingredient listed usually makes up
at least 50 percent of that product.
So, go for breads and cereals that show a
whole grain listed first – whether
it's whole wheat, oats, rye, or another
grain.
Other ideas:
• Check out the natural foods store.
They'll have the largest selection of
whole grain mixes, breads, breakfast
cereals, brown rice, and whole-grain
pasta (often difficult to find in
mainstream supermarkets).
• Keep it in perspective. If you
really dislike brown rice or whole-wheat
pasta, don't sweat it. Eat the refined
version. Compensate, though, by making
doubly sure breads and cereals are whole
grain.
• Be creative. In recipes for
muffins, rolls, bread, and cookies, you
can usually replace half of the white
flour with whole wheat with good results.
• Experiment with ancient whole
grains. Natural foods stores carry kamut,
amaranth, spelt, and quinoa. Use them as
hot cereals, in casseroles, and in
recipes in place of other grains.
Foods made with whole grains have more
flavor and better texture. But anticipate
that it may take some time to adjust to
whole-grain products if you're used to
refined. However, just like making the
switch from whole milk to skim, you'll
eventually wonder why you didn't do it
sooner.
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