Reap Cardiovascular Benefits From Whole Grains
Switching your breakfast cereal (see “Supermarket Sleuth,” page 5), upgrading your sandwich bread, and giving the grains on your dinner plate a makeover may help protect your heart. Whole grains have been associated with a reduced risk of cardiovascular disease, as well as lower risks of cancer, respiratory disease, infectious diseases, diabetes, and early death. No wonder the latest federal dietary guidelines recommend making at least half of your daily grains whole grains.
“Whole grains include brown rice, whole wheat, barley, oatmeal, and bulgur,” explains Jenna Rosenfeld, MS, RD, CDN, CNSC, a registered dietitian at NewYork-Presbyterian/Weill Cornell. “Whole grains such as these are higher in fiber, B vitamins, and minerals (iron, magnesium, and zinc) than refined grains such as white rice and white bread.” A whole grain contains all parts of the grain: the endosperm (the part that supplies carbohydrates), as well as the bran (the outer covering) and germ (the small core of the grain), which provide the most fiber and nutrition. When grains are refined, the bran and germ are stripped away.
A Bevy of Benefits
Substituting whole grains such as barley, which contains 4 grams (g) of fiber per one-half cup, for refined grains such as white rice (1 g of fiber per one-half cup) can help to boost your fiber intake. “Higher fiber intake is associated with lower total and LDL (‘bad’) cholesterol. The fiber from whole grains binds with cholesterol during digestion and, together, they are eliminated from the body,” explains Rosenfeld. Higher whole-grain intake is also associated with healthier blood pressure levels, Rosenfeld notes: “Lowering blood pressure is associated with overall improvements in cardiovascular health and reduced risks of heart attack and stroke.”
Shopping Tips
Supermarket selections of whole-grain products, including bread, pasta, and cereal, have greatly expanded, but identifying genuine whole-grain choices still takes detective work. Don’t be fooled by terms such as “multi-grain,” which may or may not describe whole grains. To be sure the product contains whole grains, check the ingredients list for any of these terms:
- Whole grain [name of grain]
- Whole wheat
- Whole [other grain]
- Stoneground whole [grain]
- Brown rice
- Oats, oatmeal (including steel-cut, old-fashioned, quick, and instant oats)
- Wheatberries
You can also look for the black-and-gold Whole Grain Stamp from the Whole Grains Council, which certifies that a product contains at least 8 g of whole grains per serving. The council’s “100% Stamp” means a product contains only whole grains and at least 16 g per serving. Eating six products bearing any stamp (or three 100% choices) ensures that you will meet the recommended goal of three whole-grain servings daily.
Try New Varieties
In addition to substituting whole-grain versions of foods you already eat, you can increase your intake and broaden your menus by trying less-familiar choices, including quinoa, farro, bulgur, buckwheat, spelt, amaranth, and einkorn wheat. Look in natural-food stores if you can’t find these grains at your supermarket.
Many of these grains (see box) make a heart-healthy substitute for white rice. You can serve them alongside stir fries, pack them into burritos, or turn grains into pilafs or risottos. Just make sure to allot enough preparation time, since some whole grains can take 40 minutes or longer to cook. You can also choose quick-cooking grains that have been partially or completely precooked, such as brown rice. (“Pearled” farro and barley cook quickly, but have had some nutrition polished away.) Other grains, such as amaranth, can be mixed into cereals or added to wheat in baking. Buckwheat can be used for making pancakes or soba noodles.
Whether you try something new or stick to familiar favorites, increasing your consumption of whole grains will benefit your health.
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