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Enough to Make Them Essential to Overall Health and Maybe Better Golf
Alan Hammond, GolfersMD Health News
Feb 12, 2008
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Most everyone knows that whole grains are an important component of a healthy diet because of the fiber they contain.
Research has shown, however, that whole grains are beneficial for much more than fiber. The American Dietetic Association (ADA) fact sheet entitled "Whole Grains Made Easy” is an easy to understand guide to whole grains and their benefits.
According to the ADA, inherent in whole grains are essential antioxidants that exceed the levels found in fruits in vegetables. Also found in whole grains are unique antioxidants not found elsewhere. Whole grains themselves have long been known to promote digestive health, but recent studies have shown that increased whole grain intake may reduce the risk of heart disease, cancer and diabetes. They may lower triglycerides, improve insulin control, aid in weight control and slow the buildup of arterial plaque.
The ADA recommends that people with inactive lifestyles should generally consume three servings or more of whole grains. Active people should consume even more whole grains, up to six or seven servings would be reasonable amount.
In recent years, incorporating whole grains into the diet has become much easier. Foods such as “ready-to-eat cereals, white whole wheat bread, 90-second brown rice, instant oatmeal, popcorn, whole grain chips, and many more” foods are readily available at any supermarket. Aside from more foods being available, food labels contain more information about whole grain content, which makes them easier to identify.
A serving of whole grain is defined in the Dietary Guidelines as follows: “1 slice of 100% whole grain bread, a cup of 100% whole grain cereal, or ½ cup of 100% whole grain hot cereal, cooked pasta, rice or other grain.” In mixed grain foods, a serving is defined as 16 grams or more whole grain ingredients. It is important to remember that high fiber and high bran is not always equivalent to whole grain.
The fact sheet also provides a chart detailing whole grain suggestions for every meal. For example, Monday’s breakfast could contain a whole grain bagel. At lunch, a stuffed, whole grain pita would be a good choice. For an afternoon snack, popcorn. At dinner, brown rice accompanying stir fry is a healthy choice.
The ADA recommends that when seeking nutritional information, consult a registered dietician (RD). American Dietetic Association fact sheets, including this one, can be found at www.eatright.org.
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