Why we should take
that extra little time and have a nutritious and whole
grain breakfast
Are you
one of those people who eats breakfast on the go? Not really thinking about
what is going in your mouth so long as it does the job of filling you up? Or worse yet, do you skip breakfast all
together, simply because you do not have the time?
Research has shown that breakfast is the most
important meal of the day; increases concentration, helps with weight loss and
lowers cholesterol levels. However, it
is what we consume for breakfast that
will make the fundamental difference to our health.
Cardiovascular disease accounts for one-third of deaths worldwide, of which unhealthy diets is a major risk factor. We are reminded time
and time again of the many health benefits of consuming a diet that is rich in fibre,
whole grain and cereal.
Numerous studies over the years have supported
the argument that these types of foods can reduce the risk of developing certain
diseases including, coronary heart disease, colon cancer, diabetes and other
chronic conditions.
However, why do so many of us choose to ignore
these dietary recommendations? Is it because we are lazy, stuck in rut and
don’t know how to make changes? Or is it because we know certain foods are
good/bad for us but don’t really understand why?
As John O’Mullane and Carol Muir author of the Fat
Factor point out;
“When it comes
to diet related problems...you need to be armed with the necessary background
information that will allow you to make informed decisions”.
Why is
whole grain food good for us and what can we do to make sure we have enough of it in our diet?
Grains consist of three parts, the Bran (the outer layer which contains
the fibre, omega-3 fatty acids, vitamins and dietary minerals) the Endosperm (the main part which is
mostly starch) and the Germ (the smallest
part which contains vitamin E, phosphorus, magnesium, folate and thiamine).
When grains are refined, i.e the bran and
germ is removed (to make white flour, white bread, pastries) it leaves behind the energy-dense but
nutrient-poor endosperm portion of the grain.
This process strips
away more than half of wheat's B vitamins, 90 percent of the vitamin E, and virtually
all of the fibre.
Refined grains and cereals often have a
higher GI, which means that it causes a sharp rise in blood sugars and hence
causes the pancreas to work even harder.
Phillip Mellen, M.D.,
lead author and an assistant professor of internal medicine said "Years ago, scientists hypothesized
that the higher rates of chronic diseases we have in the West, including heart
disease, are due, in part, to a diet full of processed foods.”
The benefits
Whole grains help
protect against Heart Disease, Type 2 Diabetes, Cancer and
Obesity
“A growing body of research shows that
returning to whole grains and other less-processed sources of carbohydrates and
cutting back on refined grains improves health in myriad ways” Harvard School of Public Health.
Numerous studies over the years are pointing
to the conclusion that whole grain and better health walk hand in hand. A major research study from the Wake Forest
University of Medicine, analysed seven studies involving 285,000 people between
1966 and 2006. From the data they found consuming
whole grains on a daily basis lowered the risk of cardiovascular disease
considerably.
“Eating an
average of 2.5 servings of whole grains each day is associated with a 21
percent lower risk of cardiovascular disease compared to consuming only 0.2
servings”, said Mellon.
The main reason for this reduction in heart
disease is because whole grain, as opposed to refined foods, decreases blood
pressure, lowers cholesterol in the blood stream and steadies insulin
levels.
Type 2 Diabetes
A large
study of 160,000 women whose health and dietary habits were followed up over 18
years, found that those who consumed 2 -3 servings of whole grains a day were
30 percent less likely to have developed type 2 diabetes than those who rarely
ate whole grains. As such, researchers
estimate that swapping white rice for whole
grain could lower diabetes risk by 36 percent.
Cancer
The
data on cancer is a little more ambiguous, however, the properties contained
within whole grain such as phytoestrogens (plant estrogens), the essential minerals such as, magnesium,
selenium and manganese, are believed to protect against some cancers. A Norwegian study found that people who ate
the highest amount of whole grains reduced their risk of death from cancer by
almost 25 percent. A consistent
protective effect has been observed when whole grains are eaten three to four
times a week.
Healthy Bowel Movement and Weight Control
The
fibre in whole grains helps prevent constipation by increasing the movement of
food through the digestive tract. As a
result, this decreases levels of destructive bacteria and the build up of
carcinogenic compounds. Wheat fibre can
bind certain toxins and remove them from the large bowel.
Moreover, high fibre foods including wholegrain breads, cereals and
oats, can be an effective way to help loose weight healthily. Not only are whole grains naturally low in
saturated fat they take longer to digest and create a feeling of fullness –
discouraging overeating.
What are whole grain foods and how much should we be eating?
What are whole grain foods and how much should we be eating?
Examples of whole grain foods include rye bread, brown
rice, oatmeal, barley, bulgur wheat, wheat berries and flours such as whole
wheat. Although there are no standard
guidelines on how much whole grain we should eat, it is recommended that we
consume at least three servings of whole grain a day. Swapping white bread and white rice
for brown, having more whole wheat and whole grain cereals are just some
suggestions. For information and useful
tips on how to incorporate whole grain into your diet click here
Altering our diet is not always easy, but making small changes can have far
reaching and positive affects to our health and what better way to start than
with breakfast!
Whole grains should be eaten as part of a balanced diet.
