Americans should ditch processed, refined grains like white flour and white rice and start eating a lot more whole grains like oatmeal, 100% whole-grain breads, and brown rice to help lower their risk of heart attacks and strokes,* according to scientists at Wake Forest University School of Medicine.
The findings are based on an analysis of seven major studies involving more than 285,000 men and women who were followed for 6 to 15 years. Consistently, those who ate the most whole grains were less likely to suffer a heart attack or stroke, or die of cardiovascular-related diseases.
“Consuming an average of 2.5 servings of whole grains each day is associated with a 21% lower risk of cardiovascular disease compared to consuming only 0.2 servings,” stated Philip Mellen, MD, lead author. “These findings suggest that we should redouble our efforts to encourage patients to include more of these foods in their diets.”
Few Americans get the three servings of grains per day recommended by the USDA’s 2005 Dietary Guidelines. In fact, more than 40% of U.S. adults say they eat no whole grains, reported Dr. Mellen.
"Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods," Mellen said. "Subsequent
studies have born that out -- especially with whole grains. Greater whole grain intake is associated with less obesity, diabetes, high blood pressure, and high cholesterol -- major factors that increase
the risk for heart disease and stroke."
To get more whole grains into your life, here are five simple tips:
1. Don’t Be Fooled By a Name
Breads labeled “nine-grain,” “multi-grain” or “wheat” are often little more than white bread in disguise. Make sure the ingredient list starts with WHOLE grain, such as whole-wheat flour. Look for 100% whole grain breads and at least 3 grams of fiber per serving, which often ensures the product is mostly, if not all, whole grain.
2. Experiment. (It’s Fun and Delicious!)
Why settle for wimpy white cotton bread when you can complement your sandwiches with the boldness of hearty whole-grain wheat or rye. Try other sources of whole grains, too, like brown and wild rice, oats, popcorn, barley, and more exotic but increasingly available varieties like bulgar, quinoa, and millet.
3. Try, Try Again
Eaten any whole-wheat pasta lately? “You may be pleasantly surprised at how tasty many brands are now,” says Dr. Jay Kenney, nutrition educator at the Pritikin Longevity Center. “A lot of people who tried whole-wheat pasta 10 to 15 years ago weren’t impressed, but much has changed since then.” If the chewiness of whole-grain pasta takes a little getting used to, start with 50% refined, 50% whole grain.
4. Cook One Meal For the Entire Week
On Sunday afternoon, cook up a large pot of one of your favorite whole grains, maybe brown rice or kasha. If stored tightly covered in the refrigerator, you’ll have grains-at-the-ready for days. If they start to harden, just fluff them up with a little warm broth or water.
Throughout the week, spoon your whole grains over vegetable soups and chilis. Serve with steamed or grilled vegetables or as a side dish with your seafood.
5. Start a New Relationship
Pair cooked quinoa with a veggie salad. Make sushi with brown rice. Or cook up crunchy whole-grain cereal in your wok.
For more ideas, check out the 200 Pritikin Recipes in the Pritikin Store, which has several tasty and easy-to-prepare tips that include whole grains.
Nutrition,Metabolism & Cardiovascular Diseases, April 20, 2007; online edition. |
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