| Nutrition News: Hold the White Bread Who knew that whole grains could help your heart and possibly help to prevent type 2 diabetes? A new study suggests that people who regularly eat whole grains rather than refined grains (think white flour) pack on less of the type of fat linked to a higher risk for heart disease and type 2 diabetes.
Researchers found that VAT fat (Visceral Adipose Tissue, the kind of fat that surrounds intra-abdominal organs) was approximately 10 percent lower in adults who reported eating three or more servings of whole grains. They also limited their intake of refined grains to less than one serving a day. The study was conducted at Tufts University and published in the American Journal of Clinical Nutrition.
A slice of 100 percent whole-wheat bread or a half-cup of oatmeal constituted one serving of whole grains, while a slice of white bread or a half-cup of white rice represented a serving of refined grains, according to a Tufts news release.
Researchers analyzed dietary surveys and body-fat scans of more than 2,800 men and women between the ages of 32 and 83.
While consuming several servings of whole grains a day, and no more than one serving of refined grains was associated with the lower amounts of VAT fat, those who consumed three servings of whole grains and several daily servings of refined grains didn't benefit from a lower VAT.
"Whole grain consumption did not appear to improve VAT volume if refined grain intake exceeded four or more servings a day," said researchers. "This result implies that it is important to make substitutions in the diet rather than simply adding whole-grain foods. For example, choosing to cook with brown rice instead of white, or making a sandwich with whole-grain bread instead of white bread." - Tufts University and HealthDay.
Q and A
Q: Is it true that wraps are a lower calorie choice compared to regular sandwiches?
A: At some restaurants, the wraps are lower in calories than the traditional sandwich choices, but not always. A wrap reduces the excess calories that can come with oversize sub or sandwich rolls. However, just as important are total portion size and what's inside. At restaurants offering both traditional sandwiches and wraps, when wraps are smaller, they are usually lower in calories. But at restaurants where the two end up in equal size portions, the calorie comparison varies with what's inside. You can often check chain restaurant's calories online or at the restaurant.
When you make a wrap at home, it might be easy to think of each tortilla as a piece of bread, which would make two wraps the equivalent of one typical sandwich. But check your tortilla package: a 10-inch (plate-sized) regular tortilla or 8-inch thicker "gordita-style" tortilla is likely to contain 140 calories to 170 calories, making just one the equivalent of two servings of grains. As long as you're not piling on other grains by adding rice or eating it with chips, that's nutritionally sound for a healthy meal, particularly if you choose whole-grain tortillas.
For most of us, however, two wraps that size would push calories inappropriately high. If you like the feeling of abundance from having two wraps in a meal, choose the smaller 6-inch corn tortillas, which are also excellent choices because they are whole grain and low-fat. -- American Institute for Cancer Research.
RECIPE
This recipe for Broccoli Slaw with Oranges and Crunchy Noodles makes a great side dish or lunch. It's from Cooking Light magazine for November 2010.
Broccoli Slaw with Oranges and Crunchy Noodles
6 cups thinly sliced napa cabbage
1 cup diagonally sliced celery
1 cup finely chopped broccoli florets
1/2 cup grated carrot
1/4 cup thinly sliced green onions
1/4 cup unsalted sunflower seed kernels
1 (5 ounce) can whole-water chestnuts, drained and chopped
1/4 cup lower-sodium soy sauce
3 tablespoons rice vinegar
1 tablespoon fresh lime juice
1 tablespoon honey
1 teaspoon crushed red pepper
1/8 teaspoon ground ginger
1 garlic clove, crushed
1/3 cup canola oil
1 cup fresh orange sections
1/4 cup sliced almonds, toasted
1 (3 ounce) package ramen noodles, crumbled and toasted (discard seasoning packet)
To prepare slaw, combine the first 7 ingredients in a large bowl; toss well to combine. To prepare dressing, combine soy sauce and next 6 ingredients (through garlic) in a small bowl, stirring with a whisk. Gradually add oil to soy sauce mixture, stirring constantly with a whisk.
Drizzle dressing over slaw, tossing gently to coat. Top slaw with oranges, almonds and noodles. Yield: 12 servings. (Serving size: 1/2 cup)
Per serving: 172 calories, 3.7 g protein, 15.2 g carbohydrate, 10.7 g fat, 0 cholesterol, 3.6 g fiber, 308 mg sodium.
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Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com. |
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