1.  WHOLE GRAINS EQUAL LESS HEART DISEASE:  Several studies have helped us to understand and confirm the connection between whole grain consumption and reduced rates of heart disease.  Studies published in the Journal of the American Medical Association (JAMA) and the American Journal of Clinical Nutrition (AJCN) in 1999 reported that women in the Nurses’ Health Study who ate the most whole grain foods ( an average of 2.5 servings a day), were 30% less likely to develop heart disease than women eating the fewest (about 1 serving a week).  It is estimated that eating a bowl of breakfast cereal that contains about 5 grams of fiber cuts the chance of heart disease by about one-third.  These results are ratified by other high quality epidemiologic studies as well.

2.  REGULAR WHOLE GRAIN CONSUMPTION SIGNIFICANTLY REDUCES THE RISK OF DEVELOPING TYPE 2 DIABETES:  Epidemiologic research unequivocally suggests that whole grain consumption is fundamental to keeping the body’s blood sugar levels in the ideal range.  Harvard’s Nurses’ Health Study as well as the Health Professionals Follow-Up Study confirmed that those who ate the most cereal fiber from grains (about 7.5 grams per day – which translates to approximately a bowl of oatmeal and 2 slices of whole grain bread) were 30% less likely to develop Type 2 diabetes as compared to those who ate the least grain fiber (less than 2.5 grams per day).  Conversely, the consumption of a combination of low cereal fiber and a high sugar load (from white bread, colas, white rice, etc.) more than doubled the risk of developing Type 2 diabetes.

3.  WHOLE GRAINS HELP WARD OFF MANY CANCERS:  Meta-analyses (several “pooled” analyses) of many epidemiologic studies suggest clearly that whole-grain consumption reduces the risk of developing several cancers  including stomach, colon, mouth, gall-bladder, and ovarian cancer(s).  The pathways through which whole grains protect against all these conditions are not fully understood, but research suggests that the many components of whole grains such as B-vitamins, phytoestrogens, fiber, etc. may all be involved in offering protection against several cancers.

4.  WHOLE GRAINS CAN HELP ALLEVIATE DIFFICULT MENOPAUSAL SYMPTOMS:  For most women, one of the central problems associated with menopause is the fluctuation in estrogen levels that occurs during this stage of life, and the simultaneous bone-loss that often occurs.  Research suggests that fortification of the diet during this time with high quality calcium and magnesium rich foods can help blunt bone-loss, relieve symptoms such as head-aches, and also regulate blood pressure levels.  The bran layer of many whole grains contains essential minerals such as calcium, magnesium, copper, selenium, and manganese – all of which play crucial roles in maintaining metabolic and hormonal health.  Women going through menopause should therefore pay especially close attention to the regular consumption of whole grains.

PUTTING IT INTO PRACTICE

The points made above ought to motivate us all to make a more concerted effort to include a variety of whole grains in our meals.  But, old habits often die hard, and most Americans are hard-wired to eating refined foods.  Here are 5 simple suggestions that will help you make a jump-start on improving your whole grain consumption:

1.  THINK BREAKFAST:  Always start the day with a whole-grain based breakfast.  You can have a bowl of cold whole-grain cereal or a hot cereal made with a mixture of whole grains.  Numerous varieties are now available in whole-foods stores.  Look for oats that have been steel-cut (rather than instant or quick oats) and/or other cereal mixes that contain whole wheat, barley, oats, or whole rye meal.

2.  SNACK ON WHOLE GRAIN-BASED FOODS:  A small lunch or snack can easily consist of a whole-wheat pita pocket with roasted red pepper (or other) hummus, avocado slices, and fresh lettuce/watercress/other greens.  Also, look for 100% whole grain crackers and try them with a little organic goat cheese or freshly made hummus  – Delicious and Nutritious!

3.  TRY HIGH QUALITY, WHOLE GRAIN PASTA:  Do you think that whole  grain pasta tastes too heavy?  Here are a couple of ideas – Try whole-wheat thin spaghetti or angel-hair pasta  rather than “regular” spaghetti, and occasionally, try some of the imported Italian brands.  The thinner versions of the pasta lighten the taste of the whole wheat, and for now, there appears to be a broader selection of these foods in the imported brands. 

4.  LOOK FOR 100% WHOLE GRAIN BREADS:  With more customers asking for whole foods, American grocery stores are adding newer varieties of whole grain breads regularly.  However, it can take a while to decipher the labels on breads.  Whenever possible, buy breads that contain 100% stone-ground whole wheat or other grain flours (as the first ingredient), and look for varieties that are NOT loaded with enriched flour.

5.  STRETCH AND EXPLORE UNFAMILIAR GRAINS!:  There is a whole world of fabulous whole grains out there - Sadly, most individuals in the West are not familiar with them.   Growing up in India, I was exceptionally fortunate to learn how to use what (at that time) seemed like a nearly infinite variety of grains that were used in unimaginably delicious ways.  Consequently, one of my passions is to share that wealth of knowledge with my Western friends and audiences.  As both a passionate chef as well as a research-scientist, I see this knowledge as being of a kind that simply must be shared. 

I’ll conclude this post with a question that I have been asked more often than I can remember: “I want to eat whole grains, but, what exists past whole wheat flour?”  To begin with, a treasure of grains such as whole barley, millet, rye, an unending variety of lentil flours, and combinations of lentil and whole grain flours used for making uncommonly delicious flat breads.  All of these foods provide an unparalleled bounty of taste and health.  I am aware that manyof these foods may be alien to most in the West, but this is a treasure worth learning about and tapping into.   In both my upcoming book, as well as in future posts, I will write frequently on the subject of whole foods.  So, stay tuned for fabulous, one-of-a-kind mouth-watering whole foods recipes from around the globe, as well as other ideas on how to use whole grains and whole foods for creating a lifetime of  vibrant health. 

Until then, Bon Appétit!

To celebrate, and to kick off our WHOLE FOODS SERIES today, I won’t embellish on research as I usually do.  How about we just start off with a fabulous, but simple whole foods breakfast recipe, and in a day or so, we’ll talk about why it’s so good for you.

Getting a delicious and satisfying breakfast can be hard, especially in the rush of the morning, but this simple recipe just might make you put your RTE cereals aside for a long hiatus!   And, you can be assured that it will nourish you far better than anything else you can get in the limited time often available for breakfast in the morning.  Here it is:

BLUEBERRY PACKED GRANOLA AND YOGURT TREAT

8 oz.  Organic Plain Non-Fat Yogurt (Buy a brand that has abundant live cultures)

1/2 -3/4  Cup Frozen Wild or Maine Blueberries

1-2  Tea sp.  100% Pure Maple Syrup

1/4  Tea sp. Pure Vanilla Essence (Optional)

1  Packet Nature Valley (or other very high quality) Oats and Honey Granola Bars (2 bars)

1  Tea sp. crushed flax seeds (Crushed seeds can be purchased and kept in the refrigerator, or you can purchase whole organic flax seeds and crush them at home in a coffee-grinder)

PREPARATION: 

1.  Let blueberries thaw slightly at room temperature.

2.  Next, crush the granola bars coarsely or finely (according to taste/preference).  Set aside.

3.  In an attractive glass bowl, blend the yogurt with the maple syrup and vanilla till it has a very smooth consistency.

4.  Add the crushed granola and the crushed flax seeds to the yogurt mix, and stir in gently.

5.  Top with the semi-thawed blueberries (They should be juicy, but slightly crunchy)

6.  ENJOY a morning treat that feels like you are eating ice-cream; the difference being that it is packed full of energy, nutrition, and good health!

If you streamline the above recipe (i.e. have all ingredients on hand ahead of time), it should take no more than 5-7 minutes to prepare this delicious treat.  Feed it to your kids as well — It beats any pop-tarts or frozen breakfasts you may be giving them in the interest of saving time.

In the next post, I will talk about what it really means to call a food WHOLE, why it matters so very much, and why the recipe you just read can do you good.   

Until then, Bon Appétit!

In the West, and in the nations generally perceived to be “Western”  (U.S., Most of Europe, Australia/NZ), we find that we are at present faced with a more or less common set of chronic diseases; Heart disease, diabetes, obesity, and certain cancers being the most prominant.  Interestingly, we now also find that nations that have relatively recently undergone “Westernization” (economically speaking) such as China, India, Ireland, and others, are faced with…guess what?  — Explodingly high rates of the same chronic diseases; Heart disease, diabetes, obesity, and (increasingly) certain cancers again being the most prominant.   What is the connection here?  What if we could identify and address the factor(s) that have been contributing to high rates of chronic diseases in the West, and now increasingly Globally? 

Research suggests that ONE factor that is common in the genesis of numerous chronic diseases is the consumption of processed, refined, and denatured foods.  Here is what I see to be the crux of the problem, for those in either the West or in the ”Westernizing” nations:

1.  People in the West have historically been unfamiliar with certain whole foods that are powerhouses of nutrition and have uncommon ability to create health; Thus, the common question:  What exists past whole wheat flour, please?  The answer:  A LOT!   Whole rye, whole barley, whole millet, whole spelt, whole lentil flour(s), lentil flour flat breads — these are the foods that have traditionally been used down the centuries across the rest of the globe.  Sadly, these health-packed foods are alien to most in the West, and are not common to the Western vocabulary.

2.  On the other hand, people in the East and in other parts othe world have historically been deeply familiar with the grains and flours I have mentioned above, as well as with a plethora of other health-generating Whole Foods.  But, those across the globe who in recent years have adapted to their new “Westernized” lives as a result of rapid Industrialization, have now all but given up these traditional foods.  They too are now mass consumers of the “fast-food” culture — burgers, pizzas, and shakes rule the day, along with sedentary, stress-filled lifestyles.

So,  let’s get to the point — Why write on Whole Foods? 

1.  To let the Western audience(s) know and learn about the treasures that exist past Whole Wheat Flour, and how to use them greatly to improve their chances of preventing chronic diseases, AND

2. To urge those around the rest of the world who have already turned their backs on Whole Foods, or are in the process of doing so, to reverse or correct course in order to bypass the many dangers ahead.

The perspective of utilizing Whole Foods for creating health must not be dismissed as one that is overly simplistic.  There is overwhelming evidence to lead us to conclude that the majority of “Western” (and now increasingly, Global) diseases are conditions that are primarily related to nutritional, lifestyle, and metabolic causes.  And, a very simple, yet potent way both to prevent and improve outcomes for these diseases is to start by consuming Whole Foods.  In doing so, we are focusing directly on remediating one of the most key contributing causes of the Western and Global chronic disease epidemic.

….Now, here is the treat you are in for over the coming weeks.  Not only will you learn about new Whole Foods, you will also learn about  mouth-watering ways to enjoy them.  I will share some traditional recipes from around the globe that I have labored over the years both to collect and perfect, and I will share how scientific research ratifies the use of these foods for long term health and wellness.   

I will continue to write articles and opinion pieces on other topics as well; However, you can look for posts related to Whole Foods under the Category: Whole Foods Series. 

STAY TUNED – You can’t afford not to!