Don’t go against the grain





Food for thought: Scientists say there are many clinically demonstrated and potential health benefits in what people eat. Not only are new food products being developed to help maintain health, more Americans are discovering the health benefits of many traditional foods.

“Bread, for example, has long been known as the staff of life. Bread is a functional food that contains a variety of nutrients and tastes great,” said Judi Adams, a registered dietician. “Both whole and enriched grains contain numerous benefits the public may not fully realize.”

Here are a few of the ways certain foods may do good:

•Whole grains are a natural and important source of antioxidants and fiber, including B vitamins, vitamin E, magnesium and iron, among others. As part of a healthy diet, whole grains may reduce the risks associated with heart disease, stroke, cancer, diabetes and obesity.

•Foods made of wheat, rye, oat and other enriched grains and flours provide a lowfat, lowcalorie and nutritious source of essential carbohydrates.

•Enriched white bread is fortified with folic acid, which has been proven to reduce the occurrence of neural tube defects. Enriched grains are the primary source of folic acid in Americans’ diets and, according to the Centers for Disease Control and Prevention, have been credited with lowering the rate of certain birth defects by 34 percent or more.

•Folic acid, added to enriched grains at twice the amount of what’s found in whole grains, is the key source of iron and fiber in children’s diets.

•Food enriched with folic acid has also been linked to decreasing the risk of coronary heart disease, stroke, hypertension, Alzheimer’s disease and some cancers.

As science and technology continue to advance, new ways to bake extra goodness into bread are being discovered. The popularity of whole grain products and blends has encouraged hundreds of new products in recent years.

These new bread products pack in more nutrients than ever before through unique grain combinations and increased fortification. For example, some breads are fortified with omega-3s, which have been linked to heart health; calcium, which is beneficial for bone health; and various kinds of fiber. Bread bakers have even created gluten-free breads for people with celiac disease and other wheat allergies.

The Grain Foods Foundation reports that innovations such as white whole-wheat flour have led to breads that have the look and texture of white bread but all the additional nutrients of whole grain flour.

Here are four food types that can help one stay healthy:

•Fruits, vegetables and grains such as blueberries, grapes, citrus, carrots, pumpkins, sweet potatoes, tomatoes, broccoli and spinach provide antioxidants that may benefit the heart and reduce cancer risk.

•Fiber-rich foods, especially soluble fiber, may help lower blood cholesterol and offer protection from heart disease. Soluble fiber (fiber that dissolves in water) is found in oatmeal, oat bran, rice, wheat bran, barley, canned or cooked dried beans such as kidney and pinto beans, as well as many fruits and vegetables.

•Soybeans and soy products such as soy milk, tofu, tempeh, and soy burgers may contain nutrients that promote heart health. They have an ability to help lower total cholesterol and LDLs, the bad cholesterol.

•Fish rich in omega3 fatty acids may reduce the risk of heart disease. The American Heart Association recommends two weekly servings of fatty fish, such as tuna or salmon.

For more information, visit www.grainpower.org.

This story provided by North American Precis Syndicate Inc.


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