Whole grains may curb inflammation and belly fat

[Guest guest]

SOURCE: American Journal of Clinical Nutrition, January 2008.

http://snipurl.com/201wx [www_ajcn_org]

Cutting calories helps people lose weight, but doing so by filling up

on whole grains may be particularly heart-healthy, new research suggests.

In a study of obese adults at risk of heart disease, researchers found

that those who trimmed calories and increased their whole-grain intake

shed more belly fat and lowered their blood levels of C- reactive

protein or CRP.

CRP is a marker of chronic, low-level inflammation in the blood

vessels, and both abdominal fat and CRP, in excess, are linked to

heart attack and stroke.

In contrast, dieters in the study who mainly ate refined grains, like

white bread, were able to lose weight, but they trimmed less fat from

the middle and showed no change in CRP.

The findings offer yet more incentive for Americans to opt for whole

grains over highly processed versions, according to the researchers.

" This is the first clinical study to prove that a diet rich in whole

grains can lead to weight loss and reduce the risk of several chronic

diseases, " Dr. Penny Kris-Etherton, the senior researcher on the

study, said in a statement.

She and her colleagues at Pennsylvania State University report the

findings in the American Journal of Clinical Nutrition.

In general, experts recommend eating whole grains -- such as oatmeal,

brown rice and barley -- rather than refined grains, like white bread

and other products made from white flour. Whole-grain foods retain

more of the nutrients and fiber components of the grain.

This fact might explain why dieters in the current study showed added

benefits when they ate whole grains, according to the researchers. For

example, fiber-rich foods may have kept participants' blood sugar

levels more stable throughout the day, and this, in turn, may have

lowered their CRP levels.

Alternatively, CRP might have dropped because of the antioxidant

nutrients that are present in whole grains but depleted in refined ones.

The study included 50 obese men and women who had metabolic syndrome,

a collection of several risk factors for diabetes, heart disease and

stroke -- such as abdominal obesity, high blood pressure and high

blood sugar.

All of the study participants cut calories for 12 weeks, but half were

instructed to strive for whole grains, while the rest were told to

choose refined grains. The whole-grain group was told to look for

products with " whole grain " listed as the first ingredient on the label.

In the end, the average weight loss was about 8 to 11 pounds in both

groups. However, the average CRP level dropped by 38 percent in the

whole-grain group, while remaining unchanged in the refined-grain

group. In addition, while both groups showed a similar change in

waistline size, the whole-grain dieters showed a greater reduction in

the percentage of fat around the middle.

The researchers recommend that consumers look at labels and be careful

to choose products that are good sources of whole grain.

" There are a lot of foods around that claim they contain whole grain

but are not really major sources of whole grain, " Kris-Etherton said.

She suggested looking for foods like oatmeal, breakfast cereals made

from whole grains, whole-wheat pastas, granola and popcorn.

As a general rule, she said, consumers should buy grain products that

are at least 51 percent whole grain. Products that put health claims

about whole grains on their labels are required to contain at least

that much whole grain.

[Guest guest]

Hi folks:

wrt: "The findings offer yet more incentive for Americans to opt for whole grains over highly processed versions, according to the researchers."

Or perhaps, even better, offer more incentive to opt for bran and germ over either refined or whole grains since, while the former is ~100% white flour, the latter is also ~85% white flour.

If 100% white flour is so awful, how can 85% white flour with 15% other stuff be so wonderful?

; ^ )))

Rodney.

>> SOURCE: American Journal of Clinical Nutrition, January 2008.> > http://snipurl.com/201wx [www_ajcn_org] > > Cutting calories helps people lose weight, but doing so by filling up> on whole grains may be particularly heart-healthy, new research suggests.> > In a study of obese adults at risk of heart disease, researchers found> that those who trimmed calories and increased their whole-grain intake> shed more belly fat and lowered their blood levels of C- reactive> protein or CRP.> > CRP is a marker of chronic, low-level inflammation in the blood> vessels, and both abdominal fat and CRP, in excess, are linked to> heart attack and stroke.> > In contrast, dieters in the study who mainly ate refined grains, like> white bread, were able to lose weight, but they trimmed less fat from> the middle and showed no change in CRP.> > The findings offer yet more incentive for Americans to opt for whole> grains over highly processed versions, according to the researchers.> > "This is the first clinical study to prove that a diet rich in whole> grains can lead to weight loss and reduce the risk of several chronic> diseases," Dr. Penny Kris-Etherton, the senior researcher on the> study, said in a statement.> > She and her colleagues at Pennsylvania State University report the> findings in the American Journal of Clinical Nutrition.> > In general, experts recommend eating whole grains -- such as oatmeal,> brown rice and barley -- rather than refined grains, like white bread> and other products made from white flour. Whole-grain foods retain> more of the nutrients and fiber components of the grain.> > This fact might explain why dieters in the current study showed added> benefits when they ate whole grains, according to the researchers. For> example, fiber-rich foods may have kept participants' blood sugar> levels more stable throughout the day, and this, in turn, may have> lowered their CRP levels.> > Alternatively, CRP might have dropped because of the antioxidant> nutrients that are present in whole grains but depleted in refined ones.> > The study included 50 obese men and women who had metabolic syndrome,> a collection of several risk factors for diabetes, heart disease and> stroke -- such as abdominal obesity, high blood pressure and high> blood sugar.> > All of the study participants cut calories for 12 weeks, but half were> instructed to strive for whole grains, while the rest were told to> choose refined grains. The whole-grain group was told to look for> products with "whole grain" listed as the first ingredient on the label.> > In the end, the average weight loss was about 8 to 11 pounds in both> groups. However, the average CRP level dropped by 38 percent in the> whole-grain group, while remaining unchanged in the refined-grain> group. In addition, while both groups showed a similar change in> waistline size, the whole-grain dieters showed a greater reduction in> the percentage of fat around the middle.> > The researchers recommend that consumers look at labels and be careful> to choose products that are good sources of whole grain.> > "There are a lot of foods around that claim they contain whole grain> but are not really major sources of whole grain," Kris-Etherton said.> She suggested looking for foods like oatmeal, breakfast cereals made> from whole grains, whole-wheat pastas, granola and popcorn.> > As a general rule, she said, consumers should buy grain products that> are at least 51 percent whole grain. Products that put health claims> about whole grains on their labels are required to contain at least> that much whole grain.>

[Guest guest]

In our file on grains (under “Improving your CRON Program”) we have some studies and opinions from researchers that the whole grain may be better than the sum of its’ parts. We’ve seen before that sometimes when we “extract” what we thought was the beneficial nutrient, benefits don’t always follow.. It’s not always best to try to “fool mother nature” :-)) as we’ve seen before.

I checked the calorie amt on my “Oat Bran” cereal box for one serving: 130cal.

Then I checked the calorie count on my “steel cut oats” box: 160 cal. Brand of both is Arrowhead Mills (purchased at Whole Foods).

For 30 extra cal IMHO, it might be better insurance to eat the whole grain. (But as you can see, I eat both – and as Rod tells me he does too).

BTW there is a file “INDEX” if anyone has trouble finding a file or wants to look up something in the files. We go to lots of trouble keeping the files and they summarize our best/most momentous posts, so please read them.

From: Rodney <perspect1111@...>

Reply-< >

Date: Thu, 21 Feb 2008 00:24:10 -0000

< >

Subject: [ ] Re: Whole grains may curb inflammation and belly fat

Hi folks:

wrt: " The findings offer yet more incentive for Americans to opt for whole grains over highly processed versions, according to the researchers. "

Or perhaps, even better, offer more incentive to opt for bran and germ over either refined or whole grains since, while the former is ~100% white flour, the latter is also ~85% white flour.

If 100% white flour is so awful, how can 85% white flour with 15% other stuff be so wonderful?

; ^ )))

Rodney.

>

> SOURCE: American Journal of Clinical Nutrition, January 2008.

>

> http://snipurl.com/201wx [www_ajcn_org]

>

> Cutting calories helps people lose weight, but doing so by filling up

> on whole grains may be particularly heart-healthy, new research suggests.

>

> In a study of obese adults at risk of heart disease, researchers found

> that those who trimmed calories and increased their whole-grain intake

> shed more belly fat and lowered their blood levels of C- reactive

> protein or CRP.

>

> CRP is a marker of chronic, low-level inflammation in the blood

> vessels, and both abdominal fat and CRP, in excess, are linked to

> heart attack and stroke.

>

> In contrast, dieters in the study who mainly ate refined grains, like

> white bread, were able ! to lose weight, but they trimmed less fat from

> the middle and showed no change in CRP.

>

> The findings offer yet more incentive for Americans to opt for whole

> grains over highly processed versions, according to the researchers.

>

> " This is the first clinical study to prove that a diet rich in whole

> grains can lead to weight loss and reduce the risk of several chronic

> diseases, " Dr. Penny Kris-Etherton, the senior researcher on the

> study, said in a statement.

>

> She and her colleagues at Pennsylvania State University report the

> findings in the American Journal of Clinical Nutrition.

>

> In general, experts recommend eating whole grains -- such as oatmeal,

> brown rice and barley -- rather than refined grains, like white bread

> and other products made from white flour. Whole-grain foods retain

> more of the nutrients and fiber components of the grain.

>!

> This fact might explain why dieters in the current study showed added

> benefits when they ate whole grains, according to the researchers. For

> example, fiber-rich foods may have kept participants' blood sugar

> levels more stable throughout the day, and this, in turn, may have

> lowered their CRP levels.

>

> Alternatively, CRP might have dropped because of the antioxidant

> nutrients that are present in whole grains but depleted in refined ones.

>

> The study included 50 obese men and women who had metabolic syndrome,

> a collection of several risk factors for diabetes, heart disease and

> stroke -- such as abdominal obesity, high blood pressure and high

> blood sugar.

>

> All of the study participants cut calories for 12 weeks, but half were

> instructed to strive for whole grains, while the rest were told to

> choose refined grains. The whole-grain group was told to! look for

> products with " whole grain " listed as the first ingredient on the label.

>

> In the end, the average weight loss was about 8 to 11 pounds in both

> groups. However, the average CRP level dropped by 38 percent in the

> whole-grain group, while remaining unchanged in the refined-grain

> group. In addition, while both groups showed a similar change in

> waistline size, the whole-grain dieters showed a greater reduction in

> the percentage of fat around the middle.

>

> The researchers recommend that consumers look at labels and be careful

> to choose products that are good sources of whole grain.

>

> " There are a lot of foods around that claim they contain whole grain

> but are not really major sources of whole grain, " Kris-Etherton said.

> She suggested looking for foods like oatmeal, breakfast cereals made

> from whole grains, whole-wheat pastas, granola and popcorn.>

> As a general rule, she said, consumers should buy grain products that

> are at least 51 percent whole grain. Products that put health claims

> about whole grains on their labels are required to contain at least

> that much whole grain.

>