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Whole Grains:
A sneaky way to get more in your diet
Benefits
The medical evidence
is clear that whole grains reduce risks of heart disease, stroke,
cancer, diabetes and obesity. Few foods can offer such diverse benefits.
People
who eat whole grains regularly have a lower risk of obesity, as
measured by their body mass index and waist-to-hip ratios. They also
have lower cholesterol levels. Because of the phytochemicals
and antioxidants, people who eat three daily servings of whole grains
have been shown to reduce their risk of heart disease by 25-36%, stroke
by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%,
and hormone-related cancers by 10-40%. Source: Whole Grains Council
Simple Sneaky Way to Get More
Make a smoothie fortified with ground flaxseed, (which is the same as flax meal) oat bran, and wheat germ. You'll never know the grains were added based on the flavor, but this smoothie will keep you full longer and has cholesterol-lowering soluble fiber and healthy oils. It makes a great breakfast.
Smoothie Recipe
Makes one serving.
1/4 cup (2-3oz) firm tofu (substitute: 1/4 cup yogurt)
6-8 baby carrots
3/4 cup fresh or frozen berries
1 Tbsp wheat germ
1 Tbsp wheat or oat bran
1 Tbsp ground flaxseed/flaxmeal
3/4 cup orange juice
3-4 ice cubes (optional)
Combine all ingredients in blender. Blend until smooth. Enjoy!
Smoothie recipe courtesy Diane Dyer, a dietitian and three-time cancer survivor.
More whole grain recipes available at the Whole Grains Council web site. [details]
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The information contained on the Health Tip of the Month email is provided for informational purposes only and is not intended as a substitute for the advice of or treatment that may be prescribed by your physician. Before adhering to any of the WIN for Alaska or UA Health In Action's recommendations or undertaking any exercise program, wellness advice, fitness or diet regimen, you should consult your physician.
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