| Whole Grains |
Like fruits, vegetables and legumes, whole grains supply our bodies with valuable vitamins, minerals, phytochemicals and fiber, with little to no fat. Whole grain, fiber-rich diets help our bodies to normalize blood cholesterol and glucose, and help maintain healthy bowel function.
Whole grains, which are rich in antioxidants, must contain three parts of a grain to be considered whole. These parts are bran, germ and endosperm. Bran is the tough outer layer of the grain that contains dietary fiber, protein, B vitamins and minerals; germ is the core or heart of the grain filled with protein, fat (if any), E and B vitamins, minerals and fiber; endosperm is the starchy middle layer filled with carbohydrates, protein and vitamin B. In processed grains, this is usually the only part of the grain. Sources of whole grains include:
- Whole wheat flour
- Whole grain barley
- Oats
- Millet
- Amaranth
- Corn
- Quinoa
- Brown rice or wild rice
- Wheat berries
Whole grains, which are rich in viscous fiber, lower our bad cholesterol by binding with cholesterol-containing bile in our stomachs and carry the bad stuff out with our bile.
If you are trying to reduce your cholesterol, always select whole grain cereals, whole wheat pasta, whole wheat flour, brown rice, oatmeal and oat bran instead of white flours or refined foods. Go for the most fiber-dense foods. Most nutrition experts recommend between 20 and 30 grams of fiber in order to have any effect on your cholesterol levels.
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| melsQuiz answer |
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| melsBuzz |
- Not all carbohydrates are created equal.
- Carbohydrates from sodas, refined or processed foods, and white rice may contribute to weight gain and interfere with weight loss, while whole grains, fruits, beans and vegetables have the opposite effect and deliver essential vitamins, minerals, fiber and antioxidants.
- Whole grains are also absorbed more slowly into our bodies compared to refined foods. This slower absorption rate can help slow spikes in your blood sugar and insulin levels.
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| melsAdvice |
- If you are going to have pasta, buy whole grain pasta and start with a combination of 50% refined flour and 50% whole grain flour. As you get used to the taste, move up to the 100% whole grain pasta
- Avoid breads labeled “nine grain,” “multi-grain,” or “wheat.” These breads are usually white breads cleverly marketed in disguise. Read labels. “Stoned wheat” and “cracked wheat” don’t guarantee whole grains either.
- If you have high triglycerides and/or low HDL, you should keep your carbohydrate intake below the maximum of 60% of total calories.
- Eat plenty of oatmeal, but keep in mind that oatmeal is high in gluten. As a substitute or for variety, I’d recommend millet, flaxseed, brown rice, barley, or rye. Sometimes, I buy flaxseed meal and spread it over my fruit or add it to non-fat yogurt.
- Pretzels or popcorn? Go with plain popcorn.
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| DidYouKnow? |
- In most studies, soluble fiber from beans, oats, psyllium seed and fruit pectin have lowered cholesterol
- The government recommends that at least half of your daily carbohydrates should come from whole grains
- White flour is often enriched to increase its iron, niacin, B vitamin and folic acid content
- Many baked goods cannot be made with whole wheat flour because the flavor and texture would change the recipe too drastically.
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| melsTips |
- If you don’t like oat bran, try using oak milk for baking or with your cereal
- Whole grains make an excellent side dish or go well with soups, casseroles and chili
- If you eat cereal, buy brands that advertise whole grains like Cheerios, Wheaties and Cascadian Farms Wheat Crunch. Also buy organic cereals if possible. The best whole grain cereal for you is oatmeal (try it with blueberries and walnuts!).
- Buy pasta and rice to use as entrees or side dishes. Hold the high fat sauces (butter, cheese and cream) and use a tomato sauce base. Try whole grain pasta. My favorites are whole wheat and brown rice pasta, but there are many varieties including spelt, kamut and sprouted.
- Eat at least 3 grams of oat bran per day and at least 30-50 grams of flaxseed per day (put them in your yogurt or oatmeal for added texture).
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| melsQuiz |
- What was the first cholesterol-reducing food the U.S. Food and Drug Administration allowed to be labeled as one?
- What percentage of whole grains must foods have in order to be labeled whole grain?
- Which grain originated in Ethiopia and Southeast Asia, has been cultivated for over 10,000 years, is used as a food for people and animals, is contained in some beverages, and its water used for medicinal purposes since ancient times?
- Which part of the grain is usually used in white flour?
- True or False? Our brain and nerve tissues prefer carbohydrates for fuel, while our body tissues use carbs for energy and other functions. Most dietary experts recommend a diet rich in complex carbohydrates and fiber, which include most whole grains.
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| melsQuiz Answers |
- Oat bran in 1997
- 51%
- Barley
- Endosperm
- True
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