News & Reviews

Eating whole grains is an excellent way to increase your fiber intake. If you are not yet convinced to make the switch, now we have more reasons. Two recent studies demonstrated that phytochemicals in whole grain foods reduce the risk of death from inflammatory diseases like heart disease. Phytochemicals, known as secondary metabolites, are compounds found in plants, and there are thousands of them. Phytochemicals protect plants in their natural environment and are responsible for color, texture, and flavor. Foods rich in phytochemicals generally have brighter pigments. This explains why red grapes are more nutritious than white grapes. Phytochemicals, including lignans and phytosterols, are located in the bran and germ of whole grains. These are both removed in the refining process.

A study, comparing whole grain cereal to cereal made from refined grain, showed that whole grain cereals are associated with a lower risk of heart failure. The researchers suggested the presence of phytochemicals in the whole grain influenced physiological functioning. Another study found the variety of phytochemicals found in whole grains inhibited the oxidative stress and inflammation that leads to heart disease.

Don’t be deceived by sugary products, like breakfast cereals, boasting they are made from whole grains. Carefully read labels and seek out high quality grains like quinoa, brown rice, millet, and oatmeal.

References:

Djousse, L. & Gaziano, M. (2007) “Breakfast Cereals and Risk of Heart Failure in the Physicians’ Health Study I” Arch Intern Med. 167.

Jacobs, D., Andersen, L & Blomhoff, R. (2007) “Whole-Grain Consumption is Associated with a Reduced Risk of Noncardiovascular, Noncancer Death Attributed to Inflammatory Diseases in the Iowa Women’s Health Study” Am J Clin Nutr, 85.