By Johannah Sakimura
Though “grains” and “flour” are dirty words for
some health-focused eaters these days, evidence continues to mount supporting
the health benefits of fiber-rich whole grains. New research published in the journal BMC Medicine found that older adults who consumed the most whole
grains were 17 percent less likely to die from any cause during the study
period compared to people who consumed minimal whole grains. When the
researchers looked at specific causes of death, they found that the people with
the highest whole grain intake were less likely to die from heart disease,
cancer and diabetes compared to those with the lowest intake. Participants who
ate the most whole grains led healthier lifestyles -- for example, they had a
lower body weight and were more physically active -- but they were still found
to have a lower risk of dying after taking these differences into account.
The study, which included more than 367,000
participants, also suggests that fiber may be the biggest contributor to whole
grains’ protective effects. When the researchers also accounted for
participants’ fiber intake from grains, the relationship between whole grain
intake and risk of dying was no longer as strong.
The results mirror those of a large Harvard University study published earlier this year, which found that
regularly eating high amounts of whole grains was associated with a 9 percent
lower risk of death overall and a 15 percent lower risk of dying from heart
disease.
While these types of observational studies have
limitations and can’t prove that whole grains prevent deadly chronic diseases,
they add to a growing body of research suggesting that “going whole” offers
wide-ranging health benefits. Randomized controlled trials suggest that
replacing refined grains with whole versions can lower blood pressure, improve
blood sugar control, and possibly reduce cholesterol and curb damaging
inflammation.
The Whole-Grain Hierarchy
However, food companies have learned to capitalize
on whole grains as a health status symbol, which means there are now a whole lot
of whole grain-imposters on the market. If you want to take advantage of whole
grains’ nutritional perks, you need to choose wisely. There’s a big difference
between a sugary breakfast cereal “made with whole grain” and a bowl of oats, bulgur or quinoa.
Top: Intact and minimally processed grains. Just as with vegetables, fruits and all other
foods, the closer the grain is to its natural form, the more nutrient-dense it
is. “Intact grains” (and pseudo-grains) contain the whole, unadulterated kernel
or seed. Examples include wheat berries, brown rice, quinoa, popcorn, millet,
amaranth and buckwheat groats (kasha). Minimally processed grains, such as
steel-cut and old-fashioned rolled oats and bulgur, may be cut into smaller
pieces, rolled or steamed, but still retain the vast majority of the intact
grain’s nutritional wealth. Pearled grains, such as barley and most farro, are
not technically whole grains because some or all of the bran is removed, but
they’re still very high in fiber and other nutrients, so I consider them nearly
on par with the other grains listed here.
Middle: Products made from 100 percent whole-grain
flour are one step lower on the
hierarchy. The milling process used to create flour reduces the micronutrient
and antioxidant content of whole grains. It also makes them easier to digest,
which means flour-based products generally raise blood sugar more quickly than
intact grains. However, 100 percent whole-grain breads, pastas, tortillas and
crackers are still a good source of fiber, and they’re straight up superstars
compared to versions made with nutritionally-depleted white flour.
Bottom: Whole-grain baked goods and products that
contain some whole grains. Near
the bottom of the pyramid, I put whole-grain baked goods like cookies and other desserts. They may contain whole-grain flours, but they’re
also high in added sugar and calories, both of which are already too plentiful
in our diet. This bottom rung also includes processed foods that are “made with
whole grains,” but contain primarily enriched (read: refined) white flour. To
avoid these products, seek out items that clearly state “100-percent whole
grain” or “100-percent whole wheat” on the package or list only whole grains on
the ingredients list. If you’re a numbers person, you can also use the 10:1 rule to evaluate packaged foods with whole-grain claims. The richest sources of
whole grains will contain at least 1 gram of fiber for every 10 grams of
carbohydrate. Original Cheerios and Triscuits pass the 10:1 test; Cocoa Puffs
and “Made with 5 g Whole Grain” Cheez-Its don’t.
The Easiest Way to Cook Whole Grains
If you’re not familiar with cooking certain grains,
or you think you don’t have the time, I have two words for you: rice cooker. As
long as you use the proper ratio of water to grain (which you can easily find
on the package or the web), this method is nearly foolproof. Just power on the machine and it will
automatically turn off when it’s done -- no monitoring necessary. I use my rice
cooker to make big pots of quinoa and bulgur, along with the typical brown rice
and they all come out perfectly fluffy.
Once you have a batch of cooked grains tucked away
in the fridge, you can get creative. Add variety by choosing a different grain
as your base each week. There’s a whole world of possibilities on how to enjoy
them! Here are a few of my favorites:
- Mix with milk, nuts and
fruit and microwave for a warm breakfast porridge.
- Layer with yogurt and fresh
fruit for a parfait.
- Combine with beans and
chopped veggies and a light dressing for a tasty entrée grain salad served
warm or cold.
- Toss with toasted nuts and
herbs or mixed roasted vegetables for a simple side dish at dinner
This Pantry Staple May Add Years To Your Life
originally appeared on Everyday Health.
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