Whole grains

Athletes often choose sports drinks to aid with muscle recovery after endurance exercise. A recent study by Lynne Kammer and her team at the University of Texas compared the effects of ingesting a popular carbohydrate-electrolyte sports drink to those from eating whole grain cereal with low-fat milk, and concluded that the whole grain cereal and milk choice was equal to the sports drink in initiating post-exercise muscle recovery.
Journal of the International Society of Sports Nutrition, May 2009; 6:11. DOI:10.1186/1550-2783-6-11

Researchers in Brazil conducted a meta-analysis of 11 cohort studies including 1,719,590 participants, who were followed from 6 to 16 years. Their overall conclusion was that “consumption of whole grains was inversely associated with the risk of developing colorectal cancer.”
International Journal of Food Sciences and Nutrition, March 2009; 21:1-13

Nutrition and food scientists at the University of Maryland, led by Professor Liangli Yu, studied the antioxidant activity in whole wheat pizza doughs fermented for different periods and cooked at different temperatures. They found that dough left to ferment for 48 hours had a 130 percent rise in a major wheat antioxidant – and that cooking the pizza for just 7 minutes at 288°C (550° F) resulted in a pie that had the highest oxygen radical absorbing and scavenging capacities.
Journal of Agricultural and Food Chemistry, 2009. DOI:10.1021/jf802083x

Soluble fibers from whole grains and fruits may reduce the risk of metabolic syndrome in people with Type 2 diabetes. That’s the finding of T Steemburgo and a team of researchers in Brazil. Their cross-sectional study of 214 patients seems to indicate that greater consumption of fruits and vegetables may blunt some of the additional risks associated with diabetes.
European Journal of Clinical Nutrition, January 2009; 63, 127–133

A team of Dutch researchers led by LPL van de Vijver studied 2078 men and 2159 women aged 55-69 years, and found that higher whole grain consumption was associated with lower BMI and a reduced risk of overweight and obesity. For every additional gram of whole grain consumption, men’s risk dropped 10% and women’s risk dropped 4%.
European Journal of Clinical Nutrition, January 2009; 63, 31–38

Whole grain consumption lowers heart failure risk, while eggs and high-fat dairy raise risks. That’s the finding of researchers from the University of Minnesota and the University of North Carolina, who followed more than 14,000 people for over 13 years. “It would be prudent to recommend that those at high risk of HF increase their intake of whole grains and reduce intake of high-fat dairy and eggs,” said lead researcher Jennifer Nettleton, PhD.
Journal of the American Dietetic Association, November 2008; vol 108(11)

The Multi-Ethnic Study of Atherosclerosis (MESA) being carried out by researchers around the U.S. and in Norway, has found that eating a “low risk food pattern” including more whole grains, fruits, green leafy vegetables, low-fat diary, and nuts/seeds, was associated with a 15% lower diabetes risk. Researcher Jennifer Nettleton, PhD, stressed that the interplay of a variety of healthy foods likely contributes to the reduced risk.
Diabetes Care, Sept 2008; 31(9):1777-82. Epub June 10, 2008.

After following 72,113 women for almost twenty years, researchers at the Harvard School of Public Health concluded that eating a “prudent” diet rich in vegetables, fruits, legumes, whole grains, fish and poultry may reduce the risk for cardiovascular disease and for overall mortality. The study divided the women into two groups, those eating the “prudent” diet and those consuming a typical “Western” diet with high levels of red meat, processed meat, refined grains, french fries, and sweet or desserts.
Circulation, July 15, 2008; 118(3):230-7. Epublished June 23, 2008.

Eating an average of 2.5 servings of whole grain foods each day can lower your risk of cardiovascular disease by almost one-quarter. That’s the finding of a seven-study meta-analysis of 285,000 men and women led by Philip Mellen of Wake Forest University. In light of this evidence, Mellen said, policy-makers, scientists and clinicians should “redouble efforts” to get people to eat more whole grains.
Nutrition, Metabolism & Cardiovascular Diseases, May 2008; 18(4):283-90. Epub April 2007.

Australian researchers led by Neil Mann recruited 50 young males (age 15-25) with mild to moderate acne for a twelve-week study of the relationship between diet and acne. Half the group ate a typical Western diet, while the other half ate lean meat, poultry, fish, fruits, vegetables and substituted whole grain bread, cereals and rice for refined foods. After twelve weeks, the acne of the group eating more protein and whole grains “improved dramatically, by more than fifty percent.”
Journal of Dermatological Science, April 2008; 50(1):41-52. Epublished January 4, 2008.