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Sprouted Triticale May Benefit Blood Sugar Management

Whole grains contain fiber, vitamins, minerals, and antioxidants, and sprouting grains may make these compounds more available. In this study, researchers fed volunteers a meal of sprouted whole wheat, sprouted whole grain triticale, or sugar and compared how these foods affected the volunteers blood sugar and insulin levels. People who ate the sprouted triticale had lower levels of blood sugar and insulin than those who ate sugar; the volunteers who ate sprouted wheat had lower blood sugar than those who had just sugar, but there was no difference in insulin response. Both grains were associated with improved blood sugar control, however this effect was strongest in the sprouted triticale group. This study indicates that whole grain triticale may be especially beneficial to blood sugar management.
Journal of Nutrition and Metabolism. 2019 Jan 10;2019:6594896. doi: 10.1155/2019/6594896. (Meija et al.)

Switch to Whole Wheat for Better Liver Health

The liver is important for metabolism, so researchers wonder how substituting whole grains might impact liver health. To assess this relationship, 50 overweight middle-aged adults were randomly assigned to a diet with 5 servings of whole wheat foods per day or 5 servings of refined wheat foods per day for 12 weeks, and compliance was confirmed by measuring biomarkers of whole wheat intake (alkylresorcinol). The refined wheat diet significantly increased liver fat, indicating that it may contribute to the development of nonalcoholic fatty liver disease. On the other hand, the whole wheat diet prevented an increase in liver fat, and better maintained liver health.
American Journal of Clinical Nutrition. 2018 Dec 1;108(6):1264-1274. doi: 10.1093/ajcn/nqy204. (Schutte S et al.)

Strategies to Improve Sensory Qualities of Whole Wheat Asian Noodles

Noodles are a staple of Asian diets, yet many noodles on the market today are made with refined wheat flour, rather than whole grain flour. In this review, scientists share the best practices in making whole wheat Asian noodles (fresh, dried, and instant), and share where more research is needed. With the right techniques, replacing up to 20-72% of the refined white flour with whole wheat flour in Asian noodles can yield a high quality, more healthful product. Products with even higher quantities of whole grain can have even greater health impacts, although their quality may not be directly comparable. Selecting the right wheat variety for the recipe (such as a white whole wheat), milling to a finer particle size, adding complementary ingredients (such as tapioca or soy flour), or using ultrasound treatments to prolong shelf life, are all strategies that can be used to improve whole wheat Asian noodles.
Cereal Chemistry. 2018 Aug 23. doi: 10.1002/cche.10095 (Niu M et al.)

Oat Noodles (Instead of Refined Noodles) Can Help Reduce Cholesterol, Blood Pressure

Refined wheat and rice noodles are common staple foods throughout Asia today, so replacing some of these foods with whole grain versions could go a long way in improving health. To test the impact, researchers randomly assigned 84 healthy adults (some with mildly high cholesterol) in Taiwan to an oat noodle group or a refined wheat noodle group, providing them with 100 grams (about 1 ½ cups cooked) of their respective noodles across 1 or 2 meals each day for 10 weeks. After the 10-week study, the oat group reduced their total cholesterol by 17% and LDL-c (“bad”) cholesterol by 19% compared with the wheat noodle group. The oat noodle group also significantly lowered their blood pressure by 7-11%, but the wheat noodle group did not. The benefits tended to be stronger in people who started the study with slightly high cholesterol, but the results were still statistically significant for the group as a whole.
Journal of Food and Drug Analysis. 2018 April. [Epub ahead of print.] (Liao MY et al.)

Delayed Gluten Introduction May Be Linked with Type 1 Diabetes Risk

In a study of 8,676 babies with a genetic risk for type 1 diabetes, researchers took blood samples every 3 months for at least 9 months after birth and analyzed their diet. Every 1-month delay in gluten introduction was linked with a significantly higher risk of the immune system attacking the pancreatic cells that are important for blood sugar regulation (as measured by islet autoimmunity) as well as higher levels of insulin autoantibodies, which are predictors of type 1 diabetes. In fact, introducing gluten after 9 months was linked with a 57% higher risk of islet autoimmunity than introducing gluten between 4-9 months of age. The researchers suggest that the timing of gluten be studied further, so that healthcare providers can more confidently suggest a recommended window.
Diabetes Care. 2018 Mar;41(3):522-530. (Uusitalo U et al.)

Shifting the Wheat Breeding Process to Support Whole Grains

The infrastructure for wheat breeding & milling is largely set up to favor refined flour, rather than whole grain flour. In this article, researchers from Washington State University define new quality targets for wheat breeders that take into account fermentation, the bran and germ of the grain, protein strength, and flavor. They also note that different wheats are recommended for different products (pastry, breads, or noodles), and make recommendations for testing breeding lines on the farm to ensure that the new variety will work for farmers, millers, bakers, and consumers alike.
Agroecology and Sustainable Food Systems. 2018 January 29. (Jones SS et al.) [Epub]

Whole Grain Wheat and Rye Both Linked with Gut Health

Whole grains are a popular healthy choice, but between whole wheat and whole rye, does it matter what you choose? Scientists put these grains to the test, randomly assigning 70 overweight but otherwise healthy, middle-aged adults to a 6-week diet replacing all of their grain foods with whole wheat, whole rye, or refined wheat. There were no significant differences between the whole wheat and whole rye groups. Despite seeing no significant changes to the composition of the gut microbiome, the refined wheat group saw a greater drop in fecal butyrate (compounds associated with better health). The whole grain groups were less likely to feel bloated and more likely to have regular stools, but also more likely to pass gas. The authors conclude that “whole-grain foods have the potential for maintaining or improving some subjective and functional markers of gut health compared to refined grain foods.”
Journal of Nutrition. 2017 Nov;147(11):2067-2075. (Vuholm S et al.)

Dry Whole Wheat Pasta at Lower Temperatures for Higher Quality

Given the growing interest in whole grain pasta, researchers wonder how different processing techniques can impact the quality of the product. In this study, researchers analyzed 20 samples of whole wheat spaghetti sold in Italy for cooking behavior, markers of heat damage and protein structure, as well as taste and aroma (using an electronic nose and tongue model for a more objective measurement). They found that whole wheat pasta produced using a low or medium temperature drying cycle (rather than high temperature) has less heat damage, is more likely to taste of umami (savory), and is less likely to taste bitter. The researchers also note that the amount of protein in the pasta sample had virtually no impact on the measures of quality tested, indicating that the drying process plays a much bigger role in preserving quality.
Journal of Food Science. 2017 Nov;82(11):2583-2590. (Marti A et al.)

Gluten Not Directly Responsible for Symptoms of Non-Celiac Gluten Sensitivity

Interest in a gluten-free diet has grown tremendously over the past decade. However, new research raises questions about whether gluten is a culprit of intestinal distress. In this study, researchers at the University of Oslo tested reactions to fructan (a compound found naturally in wheat and vegetables like onions, asparagus, and garlic) and gluten (a protein found naturally in wheat, barley, and rye). In a highly-controlled study of 59 people following a self-reported gluten-free diet, researchers tested patients’ symptoms after exposure to gluten, fructan, and a placebo.  Interestingly, 13 participants had significant symptoms after eating gluten, 24 had symptoms after eating fructan, and 22 had symptoms after eating a placebo, a food without gluten or fructan. There was no difference in GI symptoms after the gluten or placebo and more patients had reactions to the fructan as opposed to the gluten. The authors conclude that their findings weaken the use of the term “Non-Celiac Gluten Sensitivity,” and raise “doubts about the need for a gluten-free diet in such patients.
Gastroenterology. 2017 Nov 1. pii: S0016-5085(17)36302-3. (Skodje GI et al.)

Vegetable Protein Linked with Lower Risk of Early Menopause

Early menopause is linked with health risks, like heart disease, so strategies to prolong fertile years in women are an important area of research. In a study of 85 women, women with the highest plant protein intake had a 16% lower risk of early menopause (defined as menopause before age 45) compared to women with the lowest intake in the group. Plant foods with protein include beans, peas, nuts, seeds, lentils, whole grains and soy foods. Overall animal protein intake was unrelated to risk of early menopause, but red meat intake was associated with a 12% higher risk of early menopause. Additionally, one serving per day of pasta, dark bread, or cold cereal was also associated with lower risk of early menopause, at 36%, 7%, and 18%, respectively.
American Journal of Epidemiology. 2017 June 24. [Epub ahead of print] (Boutot ME et al.)

Whole Grains Linked with Lower Circulating Insulin in Kids

Whole grains have long been associated with chronic disease prevention in adults, but research suggests that children may benefit as well. In this study, researchers analyzed the 7-day food records of more than 700 Danish children and confirmed whole grain intake by also taking biomarkers of whole wheat and rye intake. They found that whole grains and fiber were linked with lower levels of serum insulin, indicating healthier blood sugar management. Additionally, oats were linked with less body fat, and lower systolic blood pressure (the first number in your blood pressure reading), insulin, and LDL (bad cholesterol).
Journal of Nutrition. 2017 May 1;147(5):816-824. (Damsgaard CT et al.)

Infants Accept Partially Whole Grain Cereal

Early exposure to whole grain foods can shape food preferences later in life, so researchers wonder if it may be worthwhile to start with infants. Infant cereals are one of the first solid foods given to babies to compliment breast milk or formula and are often made from refined grains like white rice or pearled barley. In this study, researchers in Spain worked with parents of 81 infants (4-24 months old) to test the acceptability of 30% whole grain infant cereals (made with whole wheat), compared with a popular refined infant cereal. (Whole wheat was chosen to comply with European infant legislation, to make sure that the amount of fiber was appropriate.) After trying each of the cereals for 3 days in a row, infants were just as likely to accept and finish the whole grain cereal as they were the refined cereal. The researchers concluded that infant cereals are an opportunity to expose young people to whole grains earlier in life, to build a taste for them.
Nutrients. 2017 Jan 13;9(1). pii: E65. (Haro-Vicente JF et al.)

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