A recent report out by the American Institute for Cancer Research cements what we have been saying all along, be physically active and eat a healthy diet, including eating half of your grains from whole grains. This report divides the strong evidence from research into two categories, convincing and probable. There is strong evidence that physical activity convincingly protects against colon cancer. Also, there is strong evidence that whole grains probably protects against colorectal cancer. Colorectal cancer is the third most commonly occurring cancer in men and the second most commonly occurring cancer in women.
How do whole grains protect against colon cancer? They are a source of fiber, which reduces the time food spends in our intestines and colon. They might also prevent insulin resistance.
Whole grains are a rich source of various bioactive compounds, including vitamin E, selenium, copper, zinc, lignans , phytoestrogens and phenolic compounds. Most are found in the bran and germ parts of the grain. The report states there is a “17 percent decrease risk with 90 grams of whole grains daily or about 3 ounces.”
Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Some examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber as well as the bioactive compounds, mentioned above in the germ and bran parts, are not added back in. Some food products are made from mixtures of whole grains and refined grains. Whole grain should be listed as the first ingredient.
Here are other examples of whole grains. Bulgur; whole barley, Quinoa, Spelt, Teff and Wheat Berries. These are becoming more common in our diets.
Try out a new recipe. Here is a recipe for bulgur. It’s easy to make and is a great side dish for any meal. Enjoy!
Tabbouleh
1/2 cup Bulgur, uncooked
1 cup water
3 cups cucumber, fresh, peeled, 1/4” diced
3/4 cup tomatoes, fresh, 1/4” diced
2 tablespoons Italian parsley, fresh, chopped
2 tablespoons mint leaves, fresh, chopped
2 tablespoons green onion with tops, fresh, chopped
1 clove garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
1 tablespoon olive oil, extra virgin
2 tablespoons lemon juice, fresh squeezed, seeds removed OR lemon juice, bottled
1/4 teaspoon salt, table
1/4 teaspoon black pepper, ground
In a small stockpot, bring water to a rolling boil. Add bulgur, cover and turn heat off. Leave the stockpot on the hot burner. Keep covered and let stand for 20 minutes. Drain any excess liquid, fluff, and cool. In a medium bowl, mix together cooled bulgur, cucumber, tomato, parsley, mint, green onions, and garlic. Prepare dressing: In a small bowl whisk together olive oil, lemon juice, salt, and pepper. Combine dressing with the other ingredients, mix well. Refrigerate and let chill for 2 hours before serving to allow the flavors to fuse.
