Tag

Whole Grains

All articles tagged with #whole grains

nutrition1 month ago•6 min saved

Four Gut-Healthy Grains to Boost Fiber Intake, Say Dietitians

Dietitians emphasize fiber’s pivotal role in digestion, heart health, and longevity, noting that most Americans fall short of daily fiber. The best way to raise intake is through fiber-rich foods, especially whole grains, which provide soluble and insoluble fiber that supports gut bacteria, improves digestion, lowers LDL cholesterol, and aids satiety. Top high-fiber grains include bulgur (about 8 g per cooked cup), barley (roughly 6 g per serving), oats (about 4 g per 1/2 cup dry), and buckwheat (about 4.5 g per serving); other options include spelt, millet, teff, amaranth, quinoa, and popcorn. The Dietary Guidelines advise 2–4 servings of whole grains daily and 25–38 g of fiber per day.

via TODAY.com|

#cholesterol #fiber #gut-health

health-and-medicine1 month ago•6 min saved

French Fries Linked to Higher Type 2 Diabetes Risk, Diet Substitutions Matter

A BMJ study following over 205,000 U.S. health professionals for nearly 40 years found that three weekly servings of French fries are tied to a 20% higher risk of developing type 2 diabetes, while the same amount of boiled, baked, or mashed potatoes showed no significant increase. Replacing three weekly servings of potatoes with whole grains reduced risk by about 8%, replacing baked/boiled/mashed potatoes with whole grains reduced risk by about 4%, and replacing French fries with whole grains reduced risk by about 19%. Replacing potatoes with white rice increased diabetes risk. Because the study is observational, it cannot prove causation and may not generalize to all populations. The findings support favoring whole grains and moderating fried potato consumption as part of diabetes prevention.

via ScienceDaily|

#diabetes #french-fries #health-and-medicine

health2 months ago•2 min saved

Sprouted Whole-Grain Bread: A Smart Staple for Blood Sugar Control

Dietitians say bread can fit into a blood sugar–friendly diet when you choose high-fiber, whole-grain options. Sprouted 100% whole-grain bread is the top pick due to higher fiber and a potentially lower glycemic response, and its chewy texture can promote satiety, helping to stabilize blood sugar when enjoyed as part of a meal with fiber and protein.

via Prevention|

#blood-sugar #bread #fiber

health3 months ago•57 min saved

New Findings Question Brain-Supportive Grain Claims: Whole Grains Linked to Faster Brain Aging

A decade-long Framingham Heart Study analysis using MRI scans of 1,647 adults found that higher intake of whole grains (like oats and brown rice) and cheese was associated with faster gray-matter decline, while berries and poultry were linked to slower decline. Although the MIND diet has previously shown dementia risk reductions with long-term adherence, these results suggest the relationship between diet and brain aging is more nuanced and calls for more research to understand which foods help or harm brain health.

via The Bobby Bones Show|

#brain #dementia #diet

health3 months ago•4 min saved

Skin-On Potatoes, Whole Grains, Legumes: 3 Simple Swaps for Heart Health

Nutrition scientist Sarah Berry says three easy swaps can boost the heart-health profile of meals: eat skin-on potatoes for extra fiber, swap refined carbohydrates for whole-wheat versions, and replace some meat with legumes to add fiber and reduce cardiovascular risk, aligning with Mediterranean-style eating patterns.

via Business Insider|

#fiber #health #heart-health

health4 months ago•4 min saved

Five High-Fiber Foods to Help Lower Colorectal Cancer Risk, Doctor Says

A cancer-prevention doctor highlights easy, high-fiber swaps—chia and flax seeds, beans/legumes, and whole-grain options, plus berries and a fiber-packed smoothie—to help most people hit the 25–34 g daily target and potentially lower colorectal cancer risk, noting Americans commonly fall short on fiber intake as colorectal cancer rises among younger adults.

via Business Insider|

#colorectal-cancer #diet #fiber

health4 months ago•3 min saved

Quality Diet, Not Carbs or Fats, Linked to Better Heart Health in Large Study

A Harvard-led study of nearly 200,000 US health professionals over about 30 years finds that heart health hinges on diet quality, not just low carbs or low fat. Diets rich in vegetables, fruits, whole grains, and healthy fats, with few processed foods and excessive animal proteins/fats, are linked to better cholesterol, lower inflammation, and a lower risk of coronary heart disease—supporting flexible eating patterns focused on food quality.

via ScienceAlert|

#cardiovascular-disease #diet-quality #health

health6 months ago•4 min saved

Small Food Swaps for a Stronger Heart

Dietitian Matthew Landry highlights three easy swaps to lower heart-disease risk: cook with olive oil instead of butter, swap red/processed meats for poultry or fish, and choose whole-grain over white carbs. He notes unsaturated fats, higher fiber, and plant-based proteins support heart health, fitting within Mediterranean-style guidelines; a 2023 twin study linked vegan diets with lower LDL and insulin, reinforcing that small dietary changes can add up to meaningful risk reductions.

via Business Insider|

#cholesterol #diet #health

health-and-nutrition6 months ago•7 min saved

Easy and Healthy Recipes Anyone Can Make

The article highlights the health benefits of the Mediterranean diet, emphasizing recipes like rosemary shrimp over polenta, lemon baked cod with pistachios, roasted Brussels sprouts, Mediterranean cornbread, and asparagus frittata, which promote longevity, mental health, and disease prevention through simple, flavorful, and nutritious ingredients.

via The Boston Globe|

#health-and-nutrition #healthy-recipes #mediterranean-diet

health6 months ago•4 min saved

Ancient Grain Declared Healthiest Carb, Surpassing Brown Rice and Quinoa

Amaranth, an ancient grain revered by the Aztecs, is hailed as one of the healthiest carbs due to its high protein, fiber, and nutrient content, surpassing brown rice and quinoa. It is versatile, gluten-free, and can be incorporated into various dishes, making it a highly nutritious addition to a balanced diet.

via Daily Express|

#amaranth #ancient-grain #health

health6 months ago•3 min saved

Scientists Link 'Quality' Carbohydrates to Longevity and Healthy Aging

Research indicates that consuming high-quality, natural carbohydrates like whole grains, fruits, vegetables, and legumes during midlife can significantly increase the likelihood of healthy aging, while refined carbs may have a negative impact. The study suggests that these healthy carbs could help extend life and reduce chronic illnesses in older age.

via Prevention|

#carbohydrates #fiber #health

health8 months ago•0 min saved

Mediterranean Diet and Exercise Significantly Lower Diabetes Risk

The article compares the Mediterranean and Indian diets, highlighting how the Mediterranean diet's emphasis on monounsaturated fats, whole grains, and moderate protein intake can reduce diabetes risk, and offers five ways to incorporate these healthy practices into Indian meals.

via The Times of India|

#diabetes-risk #health #healthy-fats

health-and-wellness9 months ago•5 min saved

Top Foods for Longevity, According to Experts

Eating a diet rich in whole, minimally processed foods such as cruciferous vegetables, dark leafy greens, fatty fish, whole grains, and healthy fats like extra virgin olive oil, along with berries, fermented foods, nuts, yogurt, dark chocolate, legumes, and tomatoes, can significantly boost your chances of living a longer, healthier life according to longevity experts.

via BuzzFeed|

#fish #health-and-wellness #healthy-foods

health10 months ago•6 min saved

Top Tips for Healthier Rice

The article provides tips to make rice healthier, including choosing brown rice for more nutrients, soaking and rinsing rice properly to reduce arsenic and nutrients loss, cooling cooked rice to increase resistant starch, experimenting with different rice varieties like black or wild rice, and being cautious with leftovers to prevent bacterial growth.

via AARP|

#arsenic-reduction #health #healthy-cooking

health11 months ago•3 min saved

French Fries and Diabetes: What Recent Studies Reveal

A study finds that eating French fries increases the risk of type 2 diabetes, while other potato preparations do not, and replacing potatoes with whole grains can lower risk, highlighting the importance of preparation methods and food choices in diabetes prevention.

via ScienceDaily|

#diabetes #dietary-study #french-fries