NUTRACEUTICALS
Linda Milo Ohr
With the start of a new year, many consumers resolve to better their eating habits, trying to incorporate more nutritious foods into their diets. Here is a look at some of the foods that deliver research-documented benefits in their whole form.
Whole Grains
Whole grains include wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye, and brown rice in their whole form. Three to five servings/day are recommended; however, according to the Whole Grains Council, the average American eats less than one daily serving, and more than 40% of Americans never eat whole grains.
Whole grains are typically high in fiber, nutrients, and antioxidants. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases, including heart disease and diabetes. Other benefits include healthier blood pressure levels and better weight control. In a review of whole grains and coronary heart disease (CHD), Harris and Kris-Etherton (2010) concluded that because of varying nutrition compositions of different whole grains, each could potentially affect CHD risk via different mechanisms. For example, whole grains high in viscous fiber (oats, barley) decrease serum low-density lipoprotein (LDL) cholesterol and blood pressure and improve glucose and insulin responses. Grains high in insoluble fiber (wheat) moderately lower glucose and blood pressure but also have a prebiotic effect. Research on specific whole grains has highlighted other potential benefits.
• Barley. Abumweis et al. (2010) reasoned that increased consumption of barley products should be considered as a dietary approach to reducing LDL cholesterol concentrations. In their meta-analysis of 11 clinical trials from 1989 to 2008, the researchers found that barley and beta-glucan isolated from barley lowered total and LDL cholesterol compared to control.
• Quinoa and buckwheat. Alvarez-Jubete et al. (2010) suggested that seeds and sprouts from both quinoa and buckwheat represent potentially rich sources of polyphenol compounds for enhancing the nutritive properties of foods such as gluten-free breads.
• Brown rice. Sun et al. (2010), using data from the Health Professionals Follow-up Study and the Nurses’ Health Study I and II, showed that substitution of brown rice for white rice may lower risk of type 2 diabetes.
• Rye. Rosén et al. (2009) showed that endosperm and whole-grain rye products improved glycemic profiles in a study of 12 healthy subjects. In addition, Isaksson et al. (2009) showed that rye bread can be used to decrease hunger feelings both before and after lunch when included in a breakfast meal. This could be due to the presence of rye bran.