February 25, 2008

Whole Grains in the News 

          If you’re one of many Americans who are trying to lose weight, you know that cutting calories is an important step in losing weight.  New research is showing that by filling up on whole grains also helps in the battle of the bulge and it may be particularly heart-healthy.

          In a study of obese adults at risk of heart disease, researchers found that those who trimmed calories and increased their whole-grain intake shed more belly fat and lowered their blood levels of C-reactive protein or CRP.

CRP levels are an indicator of chronic, low-level inflammation in the blood vessels. Abdominal fat and high levels of CRP are linked to heart attack and stroke.

          In contrast, dieters in the study who mainly ate refined grains, like white bread, were able to lose weight, but they trimmed less fat from the middle and showed no change in their CRP levels.

          The findings offer yet more incentive for Americans to opt for whole grains over highly processed versions, according to the researchers.

"This is the first clinical study to prove that a diet rich in whole grains can lead to weight loss and reduce the risk of several chronic diseases," Dr. Penny Kris-Etherton, the senior researcher on the study, said in a statement.

          Nutrition experts recommend eating whole grains — such as oatmeal, brown rice and barley — rather than refined grains, like white bread and other products made from white flour. Whole-grain foods retain more of the nutrients and fiber components of the grain.

           The researchers recommend that consumers look at labels and be careful to choose products that are good sources of whole grain.

 "There are a lot of foods around that claim they contain whole grain but are not really major sources of whole grain," Kris-Etherton said. She suggested looking for foods like oatmeal, breakfast cereals made from whole grains, whole-wheat pastas, granola and popcorn.  As a general rule, she said, consumers should buy grain products that are at least 51 percent whole grain. Products that put health claims about whole grains on their labels are required to contain at least that much whole grain.

          To spot whole grains, look for foods that name one of the following first on the label’s ingredient list: Brown rice, Bulgur (cracked wheat), Oatmeal, Whole-grain corn, Whole oats, Whole rye, or Whole wheat.  At the Devils Lake “Go Red for Women” event, I shared a tasty way to include whole grains in your diet. Try this whole-grain bread variation on one of our continuing cold winter days.

Sunflower Oatmeal Bread

   1 C. plus 2 T. very warm water
   ¼ C. honey
   2 T. butter, softened
   1 ½ tsp. salt
   1/2 C. quick-cooking oats
   3 C. all-purpose flour
   2 T. dry milk powder
   2 ¼ tsp. active dry yeast
   ½ C. salted sunflower kernels

      Place all ingredients in bread machine in order listed. Select basic bread and light crust settings and bake. Make 1 (1 ½ pound loaf)