Weight Loss and Wellness

According to a study published in the August, 2007 issue of the American Journal of Clinical Nutrition, women who ate the most whole grains had an 11 percent lower risk of high blood pressure than those who ate the least.

Harvard researchers followed more than 30,000 middle-aged and older women (who initially had normal blood pressure) for 10 years. They found the difference in hypertension rates due to whole grains occured even when weight, smoking status and amount of exercise were factored in.

A high intake of whole grains such as oatmeal, bran and brown rice has also been linked to lower risks of heart disease and stroke. In addition, whole grains may help lower cholestrol, blood glucose & insulin levels and even reduce inflammation in the circulatory system. They also keep you full for longer than highly processed foods and may help you to lose weight.

Whole grains contain more fiber and nutrients than processed (refined) grains. So if you want all of the benefits listed above, learn to avoid products with sugar and white flour and switch to a diet that contains more whole grains.

• Check the list of ingredients for the words whole grain (not just whole wheat) and also look at the fiber content in any breads or cereals that you buy. In general, look for at least 3 grams of fiber per serving.
• If you are buying oatmeal, avoid the ‘instant’ and ‘quick’ varieties and go with ‘rolled’ or ’steel cut’ oats instead. They contain more fiber and have been processed less, probably resulting in more health benefits.
• Avoid eating bran muffins and sweetened cereals because of their high sugar content. All that sugar causes inflammation in the body and counteracts some of the health benefits that you’re after.