Latest news with #wholegrains
Yahoo
27-07-2025
- Health
- Yahoo
The #1 Whole Grain for Better Gut Health, According to a Gastroenterologist
Reviewed by Dietitian Alyssa Pike, RDN Whole grains are the MVP of the carbohydrate family. They pack important nutrients like dietary fiber, protein, vitamins and minerals that play an important role in a healthy diet. Whole grains are well known for their heart-health benefits, but they provide a host of benefits for our gut, too. Gastroenterologist Michael Schopis, M.D., shares more, including his top pick for better gut health: 'Whole grains like rye, wheat and oats have all been shown to be very beneficial for gut health—improving the diversity of gut microbiota, stool frequency and increasing short-chain fatty acid production. Based on this data, I would say all whole grains are a great choice, but if I had to choose one, I would choose oats.' Read on to find out why oats top the charts as the No. 1 whole grain to include in your diet for better gut health. Why Oats Are the #1 Whole Grain They Support Good Gut Bugs One of the top reasons oats are such a phenomenal food for gut health, according to Schopis—they function as a prebiotic. Prebiotics are nonliving organisms that provide food for probiotics, those good bugs that live in your gut. Beta-glucan, a type of soluble fiber found in oats, contributes to the prebiotic function of oats. When fiber in oats is digested, it provides food for the probiotics in the microbiome, in turn supporting the functions they carry out. They Improve Gut-Brain Communication Your mood is highly connected to the health of the microbiome, thanks to the gut-brain axis. Feeling off? The pickup you need could be found through feeding your gut. In fact, research suggests that the increase in short-chain fatty acids that are produced through the breakdown of dietary fiber may play a role in improving mood and disorders of the central nervous system. When SCFAs are produced, they support the intricately connected nervous, immune and endocrine systems that work together to keep you healthy, especially when exposed to stressors. Through this action, SCFAs also provide support for the blood-brain barrier, protecting the brain from harmful substances while simultaneously influencing mood. Natalie Rizzo, M.S., RDN, shares, 'An important step in supporting a better mood is focusing on feeding your gut. Simple foods, like whole-grain oats, are an easy way to improve your mood and energy levels, in turn supporting a healthier you.' They Offer Support for Immune Health A large portion of your immune system is housed within the microbiome, which means supporting gut health may be your ticket to fewer sick days. A recent scientific review explored the research on oats and immune health and found the wide variety of compounds found in oats— including dietary fiber, copper, iron, selenium and zinc—offered pretty impressive benefits when it came to immune health. Additionally, the phytonutrients found in oats have antioxidant properties that help scavenge free radicals (those bad guys that can make you sick over time). Rizzo writes, 'Eating oats supports a healthy microbiome that can adapt to changes (like the annual cold and flu season) and keep you functioning at your prime.' They Help Increase Satiety Fiber is a key factor that influences satiety, or the fullness factor that comes with eating. Foods like oats that are high in fiber take longer to digest, meaning they offer more staying power and keep you fuller for longer. Hannah Ackermann, RD, writes, 'Unlike refined carbs, the fiber in whole grains isn't broken down in your small intestine. Hours later, it reaches your large intestine, where beneficial gut bacteria ferment it. This delayed release of hormones several hours after eating whole grains is known as the 'second meal effect.' Fiber in whole grains provides a lasting sense of satisfaction, helping you manage hunger more effectively throughout the day.' Strategies for Better Gut Health While diet certainly plays an important role in your gut health, so does how you move your body, your stress levels and more. Consider these tips to support better gut health, too: Eat a . Schopis' best advice: 'Consume a diet high in different fibers, which includes whole grains, veggies, fruits, nuts and legumes. Diverse, high-fiber diets have been shown to increase the amount of beneficial gut bacteria and improve metabolic health.' If you're not sure where to begin, start with the Mediterranean diet, he suggests. Limit highly processed foods. Not all foods are created equally, even those with fancy marketing slogans. 'Focus on eating a variety of foods that are rich in fiber first and foremost, and limited in added sugars, salt and preservatives,' writes Rizzo. This doesn't mean you can't rely on convenience foods, like flash-frozen fruits and vegetables or canned beans. Those are A-listers on a diet to support better gut health. Incorporate regular movement. Movement is a star player in keeping your gut happy, healthy and regular. Rizzo encourages clients to find a form of movement they enjoy and fit it in routinely. She writes, 'Daily movement is key to keeping your gut healthy and mood balanced. Whether it's a run, walk or yoga class, find what you love and do it daily.' Focus on . High stress levels can negatively impact your gut health. Finding a moment to unwind daily is key to managing your cortisol levels and improving your gut health. Rizzo shares, 'Stress management shouldn't stress you out. Find something that feels natural and doable and fit it in daily. For many of my runners, this is even a 10-minute mobility break where they can stretch and breathe all at once.' Our Expert Take A healthy gut is key to a healthy life. Your gastrointestinal system plays an integral role in total body health, not only through helping your digestive system run smoothly but also in keeping your mood stabilized and immunity strong. That's why gastroenterologists and dietitians recommend focusing on adding whole grains to your diet, due to the supportive role they play in better gut health. While all whole grains are great and experts encourage you to eat a wide variety of them, oats are the No. 1 pick based on the research to date. If you're not adding oats into your diet yet, get started today with a box of oats and one of these 12 recipes EatingWell readers love in their kitchens too! Read the original article on EATINGWELL
Yahoo
23-07-2025
- Health
- Yahoo
The #1 Whole Grain to Help Lower Blood Pressure, Recommended by Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPT If you're trying to manage high blood pressure, you probably already know the basics: ease up on sodium, prioritize potassium and load your plate with fruits and vegetables. But there's another nutrition upgrade that can make a big difference—adding more whole grains. Among the many options on store shelves, bulgur stands out as the top whole grain for lowering blood pressure. Why? It's rich in the exact nutrients experts recommend to support heart health and blood flow. Plus, it cooks in a fraction of the time it takes to prepare other popular grains. 'Bulgur is one of the most nutrient-dense whole grains, yet not well-known or used,' says Jen Hernandez, RDN, CSR, LDN, a registered dietitian who specializes in kidney and cardiovascular health. Here's why bulgur can help support healthy blood pressure and tips on how to add more to your diet. How Bulgur Helps Lower Blood Pressure Powerful Minerals for Blood Pressure Control Bulgur is an excellent source of potassium and magnesium, which help relax blood vessels and ease blood flow. Potassium also counteracts the effects of sodium by helping the body flush out excess through urine. Meanwhile, magnesium lowers blood pressure by relaxing blood vessels, reducing inflammation and calming the nervous system. In fact, research shows that magnesium supplementation can lower both systolic and diastolic pressure—especially in people with magnesium deficiency or uncontrolled hypertension. 'Potassium balances with sodium to ensure our cells have good fluid balance,' explains Hernandez. 'Getting enough potassium helps to remove extra sodium, and magnesium also helps to open blood flow and allow better, controlled blood pressure.' It's High in Soluble Fiber Fiber doesn't just support digestion—it also plays a key role in blood pressure regulation. 'Whole grains like bulgur are important for heart health because they contain soluble fiber, which can help lower cholesterol levels in the blood and balance blood sugars, which can help regulate blood pressure,' says Connie Elick, MS, RD, a plant-based culinary instructor. All of these changes help reduce inflammation in the arteries and support better heart health overall. One cup of cooked bulgur provides about 8 grams of total fiber—roughly a third of your daily recommended intake—with a significant portion being soluble fiber. It Has a Low Glycemic Index Unlike refined grains that can cause blood sugar spikes, bulgur is digested slowly, promoting better glucose control. This is important for blood pressure, as frequent blood sugar swings can damage blood vessels over time and contribute to insulin resistance—a known risk factor for hypertension (high blood pressure). 'Choosing whole grains like bulgur can support insulin sensitivity,' says Hernandez. 'This, in turn, slows down digestion and absorption of carbohydrates, helping to regulate blood sugars.' A recent study found that a low-glycemic, high fiber diet, including grains like bulgur, was associated with improved vascular health and reduced blood pressure markers. It's Supported by the DASH Diet The DASH (Dietary Approaches to Stop Hypertension) diet is one of the most well-researched and recommended eating patterns for people with high blood pressure. It emphasizes whole grains, fruits, vegetables, low-fat dairy and lean proteins. Including bulgur in your regular diet makes it easy to meet DASH diet goals while keeping meals satisfying and flavorful. 'The DASH diet recommends 6 to 8 servings of whole grains per day, which can include bulgur,' notes Hernandez. 'A serving would be considered a 1/2 cup of cooked bulgur—but that doesn't mean you need to limit it to that much for a meal.' How to Eat More Bulgur Not sure how to start adding bulgur to your routine? These simple strategies make it easy to enjoy this heart-healthy grain: Swap bulgur in for rice or couscous. Bulgar can replace rice in most dishes or can be enjoyed as a side dish. 'You can add it to stews and soups, use it as part of a filling for stuffed peppers, combine it with ground meat to make patties or add it to grain bowls,' says Elick. Toss it into salads. 'Try tossing cooked, cooled bulgur into a salad,' recommends Hernandez. 'Adding whole grains gives a better balance to a salad, making it more filling.' It pairs especially well with chopped herbs, tomatoes, cucumbers and lemon-based dressings. A popular example is tabbouleh, a traditional salad made with parsley, mint, lemon and olive oil. Make a savory or sweet breakfast bowl. Use bulgur in place of oats for a warm morning porridge. Add toppings like chopped nuts, fresh or frozen berries and a drizzle of honey or maple syrup. Batch cook it. Bulgur cooks in about 10–12 minutes, making it one of the fastest whole grains to prepare. If you're short on time, make a larger batch and store an airtight container in the fridge to mix into meals throughout the week. Our Expert Take Managing high blood pressure doesn't require giving up carbs—in fact, choosing the right ones can help bring your numbers down. Whole grains like bulgur deliver a powerful combination of potassium, magnesium, soluble fiber and blood sugar support, all of which contribute to better cardiovascular health. 'Bulgur is an easy, versatile and nutrient-rich grain that deserves a spot in more kitchens,' says Hernandez. It's one of those rare ingredients that checks all the boxes: easy to cook, affordable and backed by science. Whether you're following the DASH diet or simply looking to eat more whole foods, adding a scoop of bulgur to your plate is a smart step toward better blood pressure. Read the original article on EATINGWELL
The Guardian
11-06-2025
- General
- The Guardian
How to turn store cupboard grains, nuts, seeds and dried fruit into a brilliant nutritious loaf – recipe
Today's rich, nutritious and no-knead bread is a cornerstone of my weekly routine. Every Saturday, I make a simple rye bread dough, and gather whatever grains, nuts and seeds need using up – from forgotten millet to that last handful of brazil nuts – and soak them overnight. By Sunday lunchtime, the house will be filled with the homely aroma of fresh bread emerging from the oven. When my daughter won't eat anything but a slice of toast, I want to know she's still being nourished, so I've raised our nutrient baseline by reformulating the recipes for our everyday staples – that is, bread, pasta, porridge and even cakes – with whole grains, omega-rich seeds and nutrient-dense ingredients such as moringa powder. Of course, every family has its own tastes and comfort foods, so these changes need to be gradual. What matters most is that our children eat a diverse range of fruit and vegetables, but whole grains are also a big win. Today's dense, sustaining loaf is almost a meal in itself. If your family is more used to white bread, begin by including a little wholewheat flour in your usual dough, then experiment – add a touch of buckwheat flour, say (just 5–10% of the total flour weight), or ancient grains such as khorasan or emmer. Soaked grains and seeds are another easy upgrade, and boost the nutritional value of any loaf, while a few raisins or chopped dried fruit can help improve the bread's appeal, especially to children. The diversity in this loaf isn't just good for our bodies, it's vital for the planet, too. By incorporating a wider range of grains and seeds into our diets, we help support agricultural diversity beyond the traditional big four – wheat, corn, rice and soy – which currently provide 60% of the world's plant-based calories. These industrial monocrops rely heavily on synthetic inputs and intensive farming, while many traditional and alternative grains thrive with fewer interventions. Each time we choose buckwheat, millet or rye, we cast a small but meaningful vote for a more resilient food system. When blending flours, keep at least 50% of the mix as dark rye or glutenous flour such as wholewheat or emmer. Avoid using too much buckwheat – 100–200g is plenty – because it can turn gummy. That said, this recipe also works beautifully with 100% dark rye or wholewheat flour. I don't add salt or molasses to the mix, because our young baby eats this bread, too, so we try to keep sodium and sugar low. That said, adding either or both will enhance the loaf's flavour. Traditionally, this kind of loaf would be baked in a Pullman-style tin with a lid – I use a large tin, about 33cm x 10cm. If you have a thermometer or probe, bake until the centre reaches 96C, though it's also a forgiving bread if you don't. The key is to let the loaf set fully, so leave to cool for at least five hours before slicing, and ideally wait until the next day to do so. I usually slice it thinly and store in an airtight container – it keeps well in or out of the fridge; it freezes beautifully, too. Makes 1 loaf For the seed mix350g whole grains – buckwheat, pearl barley, brown rice, quinoa, oat groats, rye berries, etc350g mixed seeds, dried fruit and nuts – sunflower seeds, linseed, pumpkin seeds, raisins, dried apricots, goji berries, brazil nuts, walnuts, hazelnuts, etc2 tsp caraway seeds (optional)1 tbsp sea salt (optional)50ml molasses or honey (optional) For the dough550g dark rye flour, or a mixture of flours if you have bag ends that need using (wholewheat bread flour, buckwheat, emmer, etc), plus extra for dusting1½ tsp instant dried yeast Oil, for greasing The night before baking, in a large bowl mix the whole grains, the mixed seeds, dried fruit and nuts and 650g cold water. Add any or all of the optional ingredients, stir well, then cover and leave to soak at room temperature overnight. In a second large bowl, mix the flour, yeast and 350g cold water to form a stiff dough, then cover and leave to sit alongside the soaking grain mix. The next day, grease one large or two small loaf tins with a little oil, then line with baking paper or dust with flour. Tip the soaked grain mix into the dough, mix thoroughly until well combined, then scrape into the tin(s). Smooth out the top, dredge with flour, cover and leave to prove at room temperature for one to four hours, until the dough is well risen and the flour topping has cracked. Bake at 250C (230C fan)/490F/gas 9½ for 30 minutes, then turn down the heat to 220C (200C fan)/425F/gas 7 and bake for another 30 to 40 minutes, until dark brown on top. Turn out on to a wire rack and leave to cool completely for at least five hours before slicing, ideally the next day.
Daily Mail
08-06-2025
- Health
- Daily Mail
Zoe guru Prof Tim Spector reveals the healthiest supermarket loaves - eating the right one could ward off colon cancer
Nutrition guru Professor Tim Spector has revealed the type of bread he eats every day for optimum health. Many of us will be guilty of grabbing a meal deal for lunch, but according to Prof Spector these meals are the worse invention ever in the name of convenience. Regularly eating ultraprocessed food including white, packaged bread from the supermarket has recently been linked to increased risks of colon cancer, with new studies suggesting diets high in these foods could raise the risk of dying from the disease by more than a third. But, according to Prof Spector, if you choose the right loaves, the pantry staple can be great for your gut health. Writing in the Telegraph, Prof Spector advised looking out for loaves that are high in fibre, boast short ingredient lists, are free from additives and low in sugar. He said: 'The top-selling breads all tend to have a nice healthy label promoting vitamins or fibre, some seeds scattered on top and they tend to look brown. 'But you're never going to be able to tell from the appearance or the front of the packet if you're buying healthy bread. 'Instead you need to look at the ingredients list on the back of the label. There, you're looking for a high percentage of fibre in your bread (ideally over 6-10 per cent) and as little sugar as possible.' Prof Spector added that loaves made with rye or spelt flour and wholegrains like ats are best. He also suggested avoiding products with lengthy ingredient lists, especially those that contain additives like emulsifiers and palm oils. According to the Zoe guru, added vitamins are another red flag, which often point to refined flours that may have been dyed to make the loaf appear better for you. Currently there are no regulations stopping companies from slapping 'wholegrain' or 'freshly baked' labels on their loaves, even if dyes have been added to the product, he explained. 'If it's baked on the premises, supermarkets don't have to share the ingredients in it,' he added. 'This category includes breads that have been made in a factory, kept frozen for up to two years in warehouses and then thawed out and baked in-store. 'They're full of sugar, packed with artificial ingredients and won't fill you up. 'Even sourdough is sadly often added as a "fake" ingredient to sell the product', he added. 'I know this is a really difficult food for people to work their way around and I don't think people should stop eating bread, but if you're just a bit fussier about the bread you eat, you can actually improve your health a lot.' Prof Spector said that he mostly eats sourdough rye bread that he makes himself, with wholemeal flour, rye flour, malted flakes, water, salt, a sourdough starter and some mixed nuts and seeds. 'It's free from from additives and preservatives, full of high quality grains, is high in fibre and fills you up—meaning you eat much less of it than you would a shop-bought equivalent,' the co-founder of Zoe added. When he doesn't have time to make his own bread, the health enthusiast opts for either Gail's rye and barley sourdough, or a pre-packaged long life German rye bread. He said: 'Whilst these don't look very appetising, they are nutritious and do the job until I can next make my own. 'I certainly wouldn't now buy the heavily processed supermarket bread that I used to, like white or even wholemeal sliced.' This comes as young diagnoses of bowel cancer, also known as colon cancer, are on the rise, having shot up by an alarming 80 per cent across the globe in the last 30 years. Scientists have suggested a host of factors are likely behind the phenomenon—from increased pollution to rising obesity and even invisible particles of plastic in drinking water. Now, experts believe eating a diet high in processed foods and refined carbohydrates—like packaged supermarket bread—could be an overlooked cause. It's because these types of foods are known to be low in fibre, the undigestable part of plant-based foods that has been proven to lower cancer risk. Other research suggests eating more fibre might help flush out cancer-causing 'forever chemicals'. Also known as PFAS (per- and polyfluoroalkyl substances), these toxic chemicals don't naturally break down in the environment. Instead, they leech from plastic containers and nonstick cookware into food and build up in vital organs, increasing the risk of organ failure, infertility and bowel cancer. The researchers, from Boston, believe fibre helps filter out excess bile from the digestive tract, which PFAS latches on to to get absorbed by the bloodstream. While mountains of research has demonstrated the deadly effects of forever chemicals on the body, the new study is one of the first to offer a scientifically proven way to get rid of the toxins, which were thought to live in the body forever. However, Dr Catherine Elliott, Cancer Research UK's director of research, told MailOnline: 'We need more high-quality research like this to help us uncover more about how our diet influences cancer outcomes. 'When it comes to food and cancer risk, our overall diet is far more important than any single food or ingredient. 'A healthy, balanced diet includes eating lots of fruit, vegetables, wholegrains, and healthy sources of protein like beans and chicken. 'Cutting down on processed and red meats, and foods high in fat, sugar and salt also helps.' Colon cancer, long considered a disease of old age, is increasingly striking people in their 20s, 30s and 40s in a phenomenon that has baffled doctors around the world. Over the last 30 years, young diagnoses of the disease have shot up by 80 per cent across the globe. Around 32,000 cases of colon cancer are diagnosed every year in the UK and 142,000 in the US.
Yahoo
17-05-2025
- Business
- Yahoo
If You Ever Bought Wheat Thins, You Could Receive $20 In A New Settlement
It's no secret that consumers love to buy food they feel good about eating. Food brands know this, and often try to draw in customers by printing their products' most compelling nutrition highlights on the packaging. Sometimes, however, those claims land the company in the spotlight for the wrong reasons. Last year, Clif Bar and Wahlburgers were faced with multi-million dollar lawsuits after their products' packaging claims were called into question. Earlier this year, Deep River Snacks paid into a $4 million settlement after it was accused of labeling its potato chips as 'Non-GMO' without proper certification. Now, a popular snack cracker is at the center of a new lawsuit. Wheat Thins is accused of misleading customers with its nutrition claims. Mondelez International Inc. has been accused of misrepresenting the ingredients in Wheat Thins. According to Top Class Actions, the Nabisco-owned brand claims to use 100 percent whole grains in its crackers. The lawsuit alleges that the snack is not made from 100 percent whole grain wheat, but instead uses refined grains. Refined grains are those that have the fibrous and nutrient-filled bran and germ layers removed. In contrast, whole grains keep those layers intact. Though Mondelez International Inc. has denied any wrongdoing, and the plaintiff has not yet proved any allegations in court, the company has created a $10 million settlement fund from which class members may receive reimbursement. Those 18 and older who purchased any of the products listed below between Oct. 13, 2018, and May 9, 2025, may be eligible for reimbursement. Original Wheat Thins Reduced Fat Wheat Thins Sundried Tomato & Basil Wheat Thins Big Wheat Thins Ranch Wheat Thins Hint of Salt Wheat Thins Cracked Pepper & Olive Oil Wheat Thins Spicy Sweet Chili Wheat Thins Other Wheat Thins products that claim to be 100 percent whole grain If you purchased any of these products, you have two options to file a claim: Valid claim with proof of purchase: Class members who have proof of purchase, such as a receipt, can receive between $8 and $20 per household, depending on the number of products purchased. Valid claim without proof of purchase: Those without a receipt can receive $4.50 per household. Those who wish to submit a valid claim may do so through the mail or using the online claim form. All documents must be submitted online or postmarked by July 7 to be included in the settlement. And if you can't find your receipts, be sure to check your grocery store apps for digital copies. Read the original article on ALLRECIPES Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
