Grains Are Back And For Good Reason
Last week I started the Walk A Weigh Youth program with Ms. Cassandra Tittle’s three Health classes at Coffeeville High School (see photo). This week we learned about fat and we also learned how to change recipes up to make them more healthy. Participants are shown with some of the items we talked about: herbs, spices, flavor extracts, zest from citrus fruit, racks, cooking spray and colander.
Whole Grains for Health Gains
Look at any popular magazine these days and you’ll find at least one diet that bashes grains. Whether it’s Paleo, the Military diet, or the “whole 30,” someone, somewhere is out there trying to get you to eat a bun-less sandwich. But what they may not realize is that anti-carb diets are a thing of the past.
Grains are back, and for good reason.
A recent study from Tufts published in the American Journal of Clinical Nutrition found that subjects consuming whole grains over refined grains burned more calories and absorbed fewer calories overall. In addition, glucose tolerance was improved in whole grain consumers.1 Other studies have shown lower rates of obesity and cancer in individuals eating a diet containing whole grains.2
Susan Roberts, a professor of nutrition at Tufts and author of instinctdiet.com believes that Americans eat too many refined carbohydrates like white bread, pasta, pastries, and desserts, which contribute to overweight and obesity.3 Lauri Wright, an assistant professor in community and family health at the University of South Florida notes that whole grains are higher in antioxidants, which contribute to long-term good health.3
Rather than comparing weight changes in subjects, the Tufts study evaluated resting metabolic rate and energy (calorie) content in stool at the end of a 6-week study. Participants were, on average, 50+ years of age with a BMI of 25.6, which is slightly above normal but not overweight. Participants in both groups consumed about 2550 calories per day, but one group had 830 calories in whole grains while the other had 830 calories from refined grains. The study found that the whole grain eaters burned 40 calories more than their refined grain counterparts and lost ~50 calories in stool, resulting in a 92-calorie deficit. If this deficit is carried over for a year, a 5.5 lb weight loss could be achieved. 1 A previous 2011 Harvard study of over 12,000 subjects and whole grains supported these results. 2
Most Americans miss the mark on fiber intake, consuming a mere 15 grams per day. The subjects in the Tufts study that ate whole grains ate about 39 grams of fiber daily versus 21 grams in the refined carbohydrate group. 1 Researchers believe the feeling of fullness in whole grain consumers affects the brain’s ability to regulate metabolism. Because your brain does not perceive that you are conserving energy, metabolism is not reduced. This is good news for carb lovers.
Making the switch to whole grains can be easy. Swap brown rice or quinoa for white rice, or whole wheat pasta and bread for white bread or pasta. Try bran or wheat-based cereals in place of corn or rice.
Whole grains are the new black.
Article Source: http://news.nutritioneducationstore.com.
MSU Extension Service
SAVE THE DATE
Healthy You exercise classes are free and continue to meet every Monday, Wednesday, and Friday from 9 until 9:45 a.m. The health care professional from Coffeeville clinic will be here on Wednesday, April 5th at 8:45 a.m.
Sewing for Service will meet at 10 a.m. on Monday, April 17th at the Extension Office. We are currently working on pillowcase dresses for Operation Christmas Child. We have all the supplies, we just need you to help sew.
Crochet will meet on Thursday, April 6th at 10 a.m. at the Extension Office. Remember to bring a hook and yarn.
The Create Club will meet on Tuesday, April 11th from 9 a.m. until noon. The project is a ribbon angel. Most of the supplies will be provided for a fee of $4. You will need to supply a strand of pearls, jewelry or broach of your choice that you would like to use.
There are several art contests that are coming up that 4-Hers can participate in. If your child is interested, Pat Rodrigue will have an art workday on Thursday, April 13th and 27th, from 3:30 p.m. until 5. Please call the Extension Office at 675-2730 to let us know your child will be attending. If we do not have anyone to register by noon the day of workshop, the workshop will be cancelled.
The United Y.C. MHV club would like to invite the public to a gardening program at the Extension Office on Tuesday, April 18th at 10 a.m. The speaker will be Mr. Charles Houston from Grenada. Refreshments will be served.
The 4-H FCS Club will meet on Thursday, April 20, at 4 p.m. Youth ages 5-18 are invited to attend. Parents are encouraged to stay and take part in the fun. The meetings are free. Please call 675-2730 to let us know your child will be attending.