On your plate- grains

Almost daily, you’ll likely overhear a conversation at the grocery store or friendly gathering about giving up carbs. It seems that the whole world is obsessed with losing weight and breaking the bread habit is touted most often. While I agree that reducing refined processed grains like doughnuts, cake and cookies will help with weight loss, blood sugar and lipid management, I do take issue with taking grains out of our diets completely, especially whole grains. The third part of our series to help support the My Plate Simple Campaign will focus on grains, in particular, whole grains. ¹

If weight loss is a primary concern, whole grains should be encouraged. In a small Danish study of 60 overweight adults at risk of metabolic syndrome, researchers compared refined grain intake with whole grain intake. After 8 weeks, participants eating whole grains reduced their weight as well as markers of inflammation including C-reactive protein. ² Studies also indicate that substituting whole grains for refined grains improves insulin sensitivity and reduces the risk of type 2 diabetes. ³

Beyond weight loss and diabetes reduction, there’s plenty of reasons to include whole grains in your diet. For starters, grains are high in antioxidants, which many people don’t realize. Quinoa, an ancient grain originating from Peru is considered a “pseudocereal grain” because of its high protein content. In addition to protein, quinoa contains powerful phytochemicals such as phenolics and betacyanins which have antioxidant and anti-inflammatory properties. Quinoa is also a source of tocopherols, fatty acids and carotenoids which help reduce oxidative stress and lower the risk of cardiovascular disease, cancer, diabetes and obesity. Amaranth seeds share similar properties. These grains can be used as side dishes or cooked and cooled for grain bowls or salads. Bonus- both grains are gluten-free and therefore, Celiac-friendly. ⁴So maybe quinoa and amaranth are beyond your client’s comfort level. Here’s some other good research to chew on. Fiber from cereal grains (oats, bran cereal, shredded wheat) should be encouraged. A recent systematic review from Frontiers of Nutrition found that fiber from wheat bran positively impacts our gut microbiota which may impact immunity, type 2 diabetes, risk for obesity and psychological well-being. Fiber in our diets provides fermentable carbohydrates which impacts the abundance of microbiota, biodiversity, short chain fatty acid production and metabolism. Researchers note that merely 6-8 grams per day can impact our gut microbiome. ⁵ The US Dietary Guidelines advise 25 grams of fiber/day for women and 38 grams per day for men. ⁶How can you encourage your clients to embrace grains in a carb-hating world? For starters, quote some hard facts and remind them that whole grains are one of the best sources of dietary fiber and phytochemicals. In addition, give them new ways to eat them such as breakfast quinoa with vanilla and cinnamon or rye toast with egg and avocado. Make big batches of steel cut oats, brown rice or quinoa and reheat them as needed or use them cold in overnight oats or grain bowls, respectively. Use whole grain crackers with light string cheese for a grab and go breakfast or snack. Substitute whole grain pasta for refined pasta. Use shredded wheat in yogurt or a trail mix. There is such a great variety of grains to choose from and so many reasons to keep them in our diet.References:

1. https://www.choosemyplate.gov/start-simple-myplate

2.      Roager HM^#1, Vogt JK^#2, Kristensen M³, Hansen LBS², Ibrügger S³, Mærkedahl RB^3,4, Bahl MI¹, Lind MV^3,5, Nielsen RL², Frøkiær H⁴, Gøbel RJ⁶, Landberg R⁵, Ross AB⁵, Brix S⁷, Holck J⁸, Meyer AS⁸, Sparholt MH⁹, Christensen AF⁹, Carvalho V¹, Hartmann B⁶, Holst JJ^6,10, Rumessen JJ¹¹, Linneberg A^12,13,14, Sicheritz-Pontén T², Dalgaard MD⁷, Blennow A¹⁵, Frandsen HL¹, Villas-Bôas S¹⁶, Kristiansen K¹⁷, Vestergaard H^6,18, Hansen T⁶, Ekstrøm CT¹⁹, Ritz C³, Nielsen HB^2,20, Pedersen OB⁶, Gupta R², Lauritzen L³, Licht TR¹. Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial. Gut. 2019 Jan;68(1):83-93.3.      Della Pepa G¹, Vetrani C², Vitale M³, Riccardi G⁴. Wholegrain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies. Nutrients. 2018 Sep 12;10(9)

4. Tang Y^1,2, Tsao R².Phytochemicals in quinoa and amaranth grainsand their antioxidant, anti-inflammatory, and potential health beneficial effects: a review. Mol Nutr Food Res. 2017 Jul;61(7).
5. Jefferson A¹, Adolphus K². The Effects of Intact Cereal Grain Fibers, Including Wheat Bran on the Gut Microbiota Composition of Healthy Adults: A Systematic Review. Front Nutr.2019 Mar 29;6:33
6. https://health.gov/dietaryguidelines/2015/guidelines/

Submitted by Lisa Andrews, MEd, RD, LDHandout: Kitchen Hacks Grains[shopify embed_type="collection" shop="nutrition-education-store.myshopify.com" product_handle="myplate-start-simple"][shopify embed_type="collection" shop="nutrition-education-store.myshopify.com" product_handle="myplate-plates"]