Tag Archives: whole grains

Megan Madden, MS, RD quoted on SHAPE.com

Check out Megan’s comments on avocados, whole grains, olive oil, nuts, plant sterols & salmon as featured on Shape.com’s “20 Artery-Cleansing Foods You Should Be Eating”.  Here’s to a healthy heart!

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Filed under Fats & Oils, Food Groups, Grains, Heart Healthy Choices, Media, Medical Conditions

Benefits of Fiber

Q: What exactly is ‘fiber’ and why is it so good for you?

A: Fiber is an indigestible carbohydrate, or a string of sugar units held together by bonds that human digestive enzymes cannot break. There are two types: soluble and insoluble fiber.

Food Sources

Soluble fiber: barley, oats, oat bran, rye, fruits (especially apples and citrus), beans, vegetables, seeds

Insoluble fiber: Brown rice, fruits, beans, seeds, vegetables (cabbage, carrots, brussels sprouts), wheat bran, whole grains

While fiber does not provide energy, it has many other beneficial effects:

1. Lowers blood cholesterol: Soluble fiber reduces cholesterol and the risk of heart disease by several mechanisms. (Note: This is why General Mills is able to claim that eating whole grain oat Cheerios can help lower your cholesterol.)

2. Maintains bowel function: Insoluble fiber speeds up the transit of food through your system, while soluble fiber slows it down.

3. Assists blood glucose control: Soluble fiber slows the absorption of glucose from the intestine into the blood stream, thereby preventing a spike (and crash) in blood glucose after a meal. This can lower the risk of type 2 diabetes.

4. Promotes weight management: Fiber makes you feel full and lessens hunger

5. May defend against colon and rectal cancer: Scientific studies are mixed, but insoluble fiber speeds up the removal of cancer-causing agents from the colon, while resident bacteria in the colon ferment soluble fiber, producing a beneficial compound that may help colon cells resist injury.

Recommended Intake: Since most fiber-rich foods supply a mixture of soluble and insoluble fiber, recommendations are given without regard to type. The American Dietetic Association suggests 20 – 35 grams of fiber daily, which is about twice the average intake. That said, don’t overload on fiber and make sure to increase fluid consumption as you gradually increase fiber intake.

Fruits, vegetables, whole grains and beans are among the best sources of fiber! Also, remember that fiber supplements are not necessarily substitutes for whole, fiber-rich foods.

Check the nutrition facts on the back of products to find out how much fiber is in one serving! Here are some examples:

½ cup whole grain barley – 3g fiber

½ cup instant oatmeal – 2g fiber

1 slice whole wheat bread – 3g fiber

1 slice white bread – 1g fiber

½ cup cooked brown rice – 2g fiber

½ cup cooked white rice – less than 1g fiber

¾ cup (2 oz) whole wheat penne pasta, dry – 6g fiber

¾ cup (2 oz) regular penne pasta, dry – 2g fiber


1 medium apple (with skin) – 3g fiber

1 medium pear (with skin) – 5g fiber

½ cup blackberries – 4g fiber

½ cup strawberries – 2g fiber

1 medium orange – 4g fiber

½ cup orange juice – less than 1g fiber

½ cup American grapes – less than 1g fiber


½ cup lentils – 8g fiber

½ cup chickpeas (garbanzo beans) – 5g fiber

½ cup black beans – 7.5g fiber


½ cup cooked broccoli – 2.5g fiber

1 medium artichoke – 10g fiber

1 medium baked potato (with skin) – 4.5g fiber

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Filed under Fruits and Vegetables, Grains, Heart Healthy Choices, Medical Conditions, Weight loss

Rise & Shine: It’s Breakfast Time

Q: I’m trying to lose weight. Should I skip breakfast?

A: No! You should always aim to eat breakfast whether or not you’re trying to lose weight! Breakfast gives you the fuel to start your day off right. During the night, your body goes 8-12 hours without food, so breakfast replenishes dwindling blood sugar reserves. People who do not eat breakfast feel more tired, irritable and less focused.

Eating breakfast revs up your metabolism. When you don’t eat for long periods of time, your cells are hungry and your body naturally slows down your metabolism to store energy and burn only what’s absolutely necessary. If you want to lose weight, however, you want to speed up your metabolism. Another way to boost your metabolism is by exercising!

Evidence shows that eating breakfast can reduce food intake throughout the entire day. You’re more likely to snack on sweet and fatty foods and overload at lunchtime if you skimp on breakfast.  In fact, people who miss this meal are more often overweight than breakfast eaters.

Additionally, research has shown that children and young adults who skip breakfast have a significantly lower intake of most vitamins and minerals when compared to those who consume breakfast.

Breakfast is arguably the easiest meal of the day to prepare, so even if you have to eat it on the run, that’s OK! Pack a small bag of trail mix or a piece of fruit to eat when you get to school or work.

Some quick & easy breakfast suggestions:

-1 cup whole grain cereal with skim milk, topped with sliced fruit

-Toasted whole grain English muffin with 1 Tbsp peanut butter

-1 packet instant oatmeal, made with skim milk or water

-Fruit and yogurt smoothie (Check out my recipe on TheHealthyDiet.com)

-1 ready-to-eat whole grain waffle, topped with 1 Tbsp jam or 1 tsp soft margarine

-1 egg, scrambled with chopped vegetables on a piece of whole wheat toast

-1 cup low- or non-fat yogurt mixed with berries

 

To drink, enjoy a cup of coffee, a glass of skim milk or half a cup of juice with your breakfast!

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Filed under Meal Tips, Weight loss

Whole vs. Refined Grains

Q: Why are whole grains healthier than refined grains?

A: The wheat kernel contains four main components: the germ – rich in oils, vitamins and minerals, the starchy endosperm, the nutrient- and fiber- packed bran coating and the inedible husk. A “whole grain” refers to a grain milled in its entirety, except for the husk. Examples of nutritious whole grains include amaranth, barley, buckwheat, bulgar, corn, millet, quinoa, brown rice, oats and whole wheat. Refining grains removes the coarse parts of the kernel, which leaves only the starchy endosperm and causes the loss of fiber, vitamins and minerals.  All refined products (e.g. white bread, white pasta) are required to be enriched with iron, thiamin, riboflavin, niacin and folate to combat deficiencies in these nutrients. Unfortunately, even enriched products remain nutritionally inferior to whole grains. For example, a slice of enriched white bread contains only 18% of the amount of vitamin B-6 that a slice of whole grain bread contains, and only a quarter of the amount magnesium and fiber.

The bottom line? Whole grains are much more nutrient dense than refined grains. When at the grocery store, do not judge by color alone! Look for products, such as breads, pastas, cereals and crackers, which contain “100% whole grains” or the word “whole” in front of the grain name on the ingredient list. For example, the ingredient label on a box of Cheerios tells us that the product is made from “whole grain oats.” Be cautious – “wheat bread” or “multi-grain crackers” may list  “unbleached enriched wheat flour” first on the ingredient list, which means it’s not made with healthy whole grains!

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Filed under Grains