The Whole Truth About Whole Grains
11 reasons to make the switch now
11. They reduce cancer risks. continued...
It's thought that whole grains may accomplish this by blocking DNA damage,
suppressing the growth of cancer cells, providing antioxidant protection, and
preventing the formation of carcinogens. The particular components of whole
grains that may be protective include fiber; antioxidants including vitamins
(like vitamin E) and minerals (like selenium); and various phytochemicals.
Among the types of cancer that whole grains help protect against are
gastrointestinal cancers such as stomach and colon cancers, along with cancers
of the oral cavity, pharynx, esophagus, and larynx.
Your Whole Grain Line-Up
If you're ready to go brown, whole-wheat bread is a great place to start.
But don't stop there.
Here are nine common whole-grain foods that you'll probably find at your
- Brown rice
- Whole-wheat flour
- Rye flour
- Bulgur (steamed and dried cracked wheat)
And don't think that cooking them has to be difficult and time-consuming.
Here are a couple of easy (and yummy) ways to prepare some whole-grain
Quick Mexican Brown Rice
Journal as: 3/4 cup starches/legumes with 1 teaspoon fat
Your family might be more inclined to like brown rice if it is in a mixed
dish like this one.
2 tablespoons canola oil
2 cups brown rice, uncooked
3 cups low-sodium chicken or vegetable broth
1 1/2 cups finely chopped white or yellow onions
2 teaspoons minced garlic
1 can (14 1/2 ounces) Mexican style tomatoes
1 bell pepper (any color), finely chopped
Salt and pepper to taste (optional)
- Heat canola oil in a medium nonstick saucepan over medium heat and sautÃ©
the rice just until golden (about 5 minutes).
- Add 1/2 cup if moisture is needed. Add the onions and garlic and sautÃ© for
a couple of minutes.
- Stir in tomatoes (including juice), the rest of the broth, and bell pepper.
Bring mixture to a boil, then reduce heat to low. Simmer, covered, for 20 to 25
minutes or until the broth is absorbed. Add salt and pepper to taste, if
desired, and serve.
Yield: 8 servings
Per serving: 240 calories, 6 g protein, 43 g carbohydrate, 5.7
g fat (0.9 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated
fat), 2 mg cholesterol, 3.3 g fiber, 54 mg sodium (using low sodium chicken
broth and canned tomatoes). Calories from fat: 21%.