.

Food and Beverage

Heart Health Improved by Eating Wholegrains

  • Written by Bradley Thomas



Research findings that each additional serve of wholegrains decreased the risk of dying from cardiovascular disease by 9% supports Heart Foundation recommendations.

 

Published in the American Heart Association journal Circulation, the review of 14 studies including more than 780,000 participants found that higher intake of wholegrains was associated with a lower risk of death from heart and circulatory disease and cancer

 

Heart Foundation Spokesperson for Nutrition Beth Thomas said the research supports recommendations of Heart Foundation and Australian Dietary Guidelines to choose wholegrain options of products such as bread, breakfast cereals, and pasta.

 

“Wholegrains are an important part of a heart healthy diet. In the findings, high vs low intake consistently linked to better health outcomes with a 28% reduction in cardiovascular disease mortality,” Beth Thomas said.

 

“This research clearly demonstrates that diets that recommend avoiding or restricting wholegrains are not recommended, such as very low carbohydrate diets, Atkins and Paleo-style diets.

 

“The way in which wholegrains appears to improve health include reducing blood glucose levels and blood cholesterol levels (total cholesterol and LDL-cholesterol), lowering body fat percentage and increasing intake of minerals, antioxidants and fibre.

 

“Increasing fibre intake with wholegrain foods is healthy for the bowel, lowers cholesterol (TC and LDL-C), avoids spikes in blood glucose levels and may also assist with satiety (i.e. not overeating).

 

“Choose wholegrain versions of your regular food choices like bread, cereal and pasta; and limit junk style foods with refined grains such as cakes, biscuits and pastries.

 

Beth Thomas added that “limitations of the research include the observation nature of the studies reviewed, and the majority of studies occurring in the US or Europe, which may limited generalisability to populations of other ethnicity”.

Tips to include wholegrains:

 

  • Variety is the key to healthy eating. When planning your meals for the week, make sure you include a variety of foods. If you have pasta one night, go for brown rice, couscous or quinoa another night.
  • Watch your portion size. Rice and pasta can be easy to over-serve. At your main meal keep to ½ to 1 cup (cooked) and instead load up on vegetables. 
  • Try a wholegrain or high fibre breakfast cereal like rolled oats, porridge, whole wheat biscuits or untoasted muesli.
  • Swap white bread for wholemeal or wholegrain. Look for the words ‘wholegrain’ or ‘wholemeal’ on the label.

What are wholegrains?

 

  • The term `grains’ usually refers to wheat, corn (maize), rice, barley, oats, rye, millet, quinoa, teff and similar foods. These grains can be eaten whole, processed into products like couscous (wheat) and polenta (corn), or used to make grain foods like bread, breakfast cereals, pasta, and noodles.

    ·         Wholegrains are grains which a whole – with the grain or flour containing the three parts of a grain (endosperm, germ and bran).


First Timer’s Etiquette Guide To Bread & Breakfast

Do you know what the major and the biggest appeal of a bed and breakfast is? personalized service and how the guests can mingle among themselves. The atmosphere created in B&Bs are enough to invigorate peace and warmth. The hospitality undeniably is what you look out for when you are away from h...

Ways to Use Semolina In South Indian Cuisine

Almost every South Indian dish is perfect for breakfast. The most popular dishes in this cuisine are idly, dosa, vada and uttapam. Dosa is one interesting preparation which is known for its amazing crisp texture and simple taste. When it comes to the ingredients of this cuisine, semolina forms an ...

Techno Cuisine - 5 Ways Technology is Changing the Way We Cook

Technology and food have become more interconnected than ever and kitchens have started looking like they belong on the page of a kitchen appliances’ catalogue. From boiling water and cooking a three-course meal, to using mobile phones to brew coffee, technology has converted our houses into smart...

7 Great Protein Sources As An Alternative To Meat

Meat, especially red meat, has become a key component of everyday life. Such is its prominence that we are now having some source of meat as part of at least 2 of the 3 major meals each day with many have it at all 3. Whilst meat is good for us and provides a valuable source of protein, iron and o...

The Restaurant Dispute - Why Having a Toddler Shouldn't Hold You Back From a Good Meal

What makes a good meal? Why do people go out to restaurants? These questions are directly linked to taking a toddler out for dinner. There are a lot of people who can cook quite well themselves, and with the huge range of quality recipes for all cuisines available online or in books these days (th...

Cooking Considerations - 4 Things to Consider When Purchasing a Barbecue

As summer begins to rear its head and Australians nationwide begin setting up their outdoor areas for fun and festivities, it’s time to start thinking about updating your barbecuing arsenal. Whether you’re looking to replace an existing grill, or are entering the outdoor cooking arena for the firs...

Rainbow Bay Takeaway Fish and Chips

Rainbow Bay Takeaway is a local favourite and a must visit destination for holiday makers looking for local seafood."Best fish and Chips in Coolangatta" say local famous and not so famous surfers who call in to leave memorabilia for all to see. Call 07 5599 3404 to place a phone order...

Horn Please will donate an entire day of takings to support charity

Owners of popular Melbourne based Indian restaurant, Horn Please, Amar and Raj Singh, are inviting diners across Melbourne to join them for dinner on October 19 to help raise funds for ATMA Australia.   ATMA is an international Non Government Organisation which helps to provide education to disadv...

Two Hat Chef Michael Harris, Spoils Brisbane Diners with Truffle Dinner at WATT

WATT, Brisbane’s Riverside restaurant and bar is taking diners on a culinary adventure on Wednesday 2 August 2017 to experience the gastronomical delicacies of the iconic truffle.    The four course degustation dinner entitled ‘Dinner with a Difference’, specially created by Two Hatted WATT Head C...

Carlton Wine Room: Celebrating World Scotch Whiskey Day in Style

Melbourne’s leading wine bar, the Carlton Wine Room, is celebrating World Scotch Whiskey Day in style on the 27th July by rolling out a tantalising range of cocktails made with Scotch Whiskey.   The popular wine bar will be offering an extensive list of cocktails made with Scotch Whiskey so all di...

Melbourne's Carlton Wine Room takes pairing to another level

When we think of pairing, we automatically think of pairing food with wine, but Melbourne’s leading wine bar, the Carlton Wine Room, has put a new spin on the traditional meal, pairing their new menu with cocktails as well as wines.   Located near the famous Lygon street, the Carlton Wine Room stand...

Carlton Wine Room: Pairing food with cocktails for a more enriched dining experience

Melbourne’s leading wine bar, the Carlton Wine Room, has put a new spin on the traditional meal, pairing their new Autumn menu with cocktails as well as wines.   Located near the famous Lygon street, the Carlton Wine Room stands proud in a restored 19th century heritage-listed building on the corn...