Whole Grains and a Longer Life

So many people �avoid carbs� and avoid grains.  The latest diet craze is to go low carb.  Is that the healthiest choice for a longer life?  Are some carbs healthy?  Absolutely.   If you are watching carbs, you should watch to see you add whole grain carbs to your diet.  Whole grains aren�t carbs to avoid but to add to your diet.  A recent Harvard study on Whole Grains found that people who ate whole grains lowered their risk of heart disease.

 How much whole grains did they eat to lower their risk of heart disease?  The more they ate they lower the risk

• 5% lower risk of heart disease for those eating 1 ounce a day (1 slice of whole wheat bread)

• 8% lower risk for those who replaced one serving of refined grains with one serving of whole grains every day 
• 20% lower if a serving of red meat was replaced by whole grains

Whole grains contain all parts of the grain including the bran.  The bran is rich in B vitamins, antioxidants and fiber.  It is the bran that seems to be the most beneficial in reducing heart disease risk.

What are whole grains?  If you go to ChooseMyPlate.gov, they have a list of foods that are whole grains.  MyPlate recommends at least half the grains you eat each day should be whole grains.  Whole grains include:

• Whole wheat flour, whole wheat bread, whole rye flour - but whole rye bread is hard to find.  I found some at World Market
• Cereals that are whole grain like oatmeal, Cheerios
• Whole cornmeal (Most cornmeal is not whole, need to read the ingredients)
• Brown rice, wild rice
• Quinoa
• Buckwheat � like buckwheat pancakes
• Whole wheat pasta � if you don�t like the taste, try 25% whole wheat pasta and 75% regular pasta
• Barley
• Whole grain crackers
• Whole grain chips, Sun Chips, Food Should Taste Good  Multigrain chips,
• Whole grain corn � popcorn is whole grain

Note:  �multi-grain�, �stone ground�, �cracked wheat�, �bran� � are usually not whole grain products.  Read the label as some foods like the Food Should Taste Good Multigrain chips are whole grain but many �multi-grain� breads are not whole grain. 

Add some whole grains to your diet for a longer life. 

Sources:  Whole Grains, More whole grains linked with lower mortality,
Eat Whole Grains for a Longer Life, Image source: Look for Whole Grain

How to feed your brain?

Wouldn�t it be nice if there was �brain food�?   Just eat a few foods and be smarter, more alert, improve your memory?  Well, apparently there are foods you can eat to improve your memory and learning.  A recent article in Environmental Nutrition, 5 Steps for Feeding Your Brain, lists a number of foods and steps to feed your brain.    

      1.   Foods rich in Phytonutrients � these aren�t vitamins or minerals but plant nutrients that have health benefits to plants and to us.  There are many phytonutrients, the one called flavonoids, are good for brain health.  These promote memory and learning.  Whole plant foods are better than processed so choose:

        a.       Citrus fruits � whole orange vs. orange juice, grapefruit, slices of lemon in ice water     
        b.      Broccoli � microwave it, steam it or eat it raw with lite Ranch dressing  
        c.       Soybeans   

      2.  Unrefined Carbs � have you ever heard people say, �Watch your carbs�?  Not sure what they are watching them for.  Yes, you should limit refined carbs, but unrefined carbs are great for your health and for your brain.  Refined carbs, like refined sugars, promote stress in the body so avoid foods with added sugars and refined white bread and white flour.  Choose instead whole grains, oatmeal, Cheerios, whole grain breads, whole grain crackers, Sun Chips.  Beans and legumes also promote brain health.  Unrefined carbs don�t spike your blood sugar levels but promote steady blood sugar which supports attention and memory.   

      3.   Omega-3�s� a good fat.   So much has been written about bad fats like saturated fats.  But there are good fats like Omega-3�s.  Good for you heart and good for your brain.  Seafood, salmon and tuna, supply 2 types of Omega-3�s, DHA and EPA � both brain food.  Another omega-3 is found in walntus and flaxseed.  Sprinkling some flaxseed on your cereal or in your smoothie is a good choice.  Avoiding saturated fats in not only good for your heart but also protects your brain.  Diets high in saturated fats are associated with mental decline.  

     4.  Fried foods are bad foods � many people are surprised by this. Many think fried chicken nuggets are healthy because they are made of chicken.  Not true.  Fried foods contain a substance called AGE that is linked to memory decline as we get older.  So cut back on fried foods.         

      5.   Healthy Weight � maintaining a normal weight is good for your heart, your brain and overall health.  Studies have linked obesity to less brain function as we get older.  Physical activity is linked with improved brain function so go for that swim, a walk or bike ride.

Brain Foods � to feed your brain enjoy some brain foods:

Apples, eggs, figs, green tea, pomegranate, salmon and tuna, strawberries and blueberries, walnuts

Source:  5 Steps for Feeding Your Brain, Image source: Brain food