Whole Grains for Health
A recent study in the Journal of Nutrition has found that including more whole grains into your diet will not only help older people lose weight but also improve health overall. In study of 434 men and women over the age of 68, it was found that those who included whole grains in their diet tended to have smaller waistlines than those who failed to include enough of these good for you cereal grains.
This is the first such study that examined the link between different sources of fiber and body fat in the elderly. While fruits and veggies have long been seen as the most important sources of our body’s dietary fiber requirements; this study reveals that getting a portion of this fiber from whole grain sources (breads, pastas, brown rice, and breakfast cereal) is very important when it comes to maintaining a healthy weight and the better health and well-being that comes with it.
What the study found was that those seniors who ate more whole grain had on average 2.4% less body fat and 3.2% less abdominal fat than those who did not, even after adjusting for physical activity. This same study also showed those who ate more cereal fiber (women and those who ate breakfast cereals) had a whopping 5% less body fat on average. The study also found that older people on average were getting about half as much dietary fiber and whole grains as the USDA recommended 21-30 grams and three servings.
What this means:
What this mean is that as you get older, you need to start being more aware of the types of fiber you put into your body. Eating enough whole grains will not only help keep you trim, I will also help you deal with things like osteoporosis, high blood pressure, cardiovascular disease and even reduce the risk of many types of cancers.
Here are some good ways to ensure that you are getting enough whole grains:
No More White Bread: Instead of white bread, get bread made from whole grains.
Brown Rice: substitute brown rice for the white refined stuff
Use Whole Grain ingredient: Bake cookies with whole grain flour and make pasta with whole grain noodles. Use wheat flour or oat flour whenever possible
Whole Grain Snacking: Try whole grain popcorn or crackers as your snack items
Read Labels: Avoid terms like refined or processed and look instead for brown rice, bulgur, graham flour, oatmeal, wild rice and the following whole grains: corn, rye, oats and wheat.