Want A Power Breakfast? Pick Whole Grains For Peak Performance And Health ProtectionAmerican Institute for Cancer Research Whole-grain breakfasts provide both practical, day-to-day benefits and long-term health protection, according to the American Institute for Cancer Research (AICR). Whole grains are the ideal breakfast food to ensure a nutritious start to the day. Longer-lasting payoffs include protection against heart disease, ischemic stroke and possibly some types of cancer. Whole grains can also help control diabetes by helping to regulate blood sugar and insulin levels. In addition, they help alleviate health problems like constipation, hemorrhoids and diverticulosis.  Whole Grains - The Ideal Fuel to Start the Day "Whole grains are a great way to start the day," says Melanie Polk, R.D., AICR's Director of Nutrition Education. "They're rich in vitamins, minerals, antioxidants and fiber - all the things that help us perform well. And because whole grains are complex carbohydrates, they give you a long, sustained energy level that will keep you going for hours." Polk also points out that "whole grains provide extra benefits for those who are trying to lose weight. Since they are nutrient-dense and higher in fiber than refined grains, they keep you feeling full for a longer period. Keeping the appetite at bay is a big help in controlling weight." Not All Grain-Based Foods Are Created Equal According to Polk, most popular breakfast grain products - breads, cereals, pancakes, muffins - are made of refined, not whole grains. There is a big difference between the two. A "whole grain" contains the bran, which includes most of the fiber, and the germ of the cereal. Refined grains and flours lack the bran and germ, and therefore have little fiber. "Consumers assume a bread that's dark brown is made of whole grain," Polk cautions, "but you can't judge it by its color." Manufacturers frequently add caramel color or molasses to give bread a deep, rich tone. The large-print labels on packages are also unreliable, according to Polk. She stresses that only the usually fine print of the ingredient list reveals how much whole grain a commercial product actually contains. To be considered a whole-grain product, the first, predominant, ingredient listed should be labeled "100 percent whole grain" or "whole" followed by the grain involved, such as "whole oats," "whole wheat," etc. Ideally, says Polk, one serving of whole-grain bread should contain at least 2 grams of fiber. Health Experts Caution about Fats in Commercial Grain Products "Although commercial breakfast products featuring grains seem convenient, they may often have nutritional disadvantages," observes Polk. "They are frequently low in whole grains and high in sugar and fat. And the fat they contain may pose health risks." Many commercial brands of breads and other grain-based foods - including mixes and frozen foods - contain "hydrogenated" or "partially hydrogenated" fats. Manufacturers hydrogenate fats to improve texture and extend their products' shelf life and flavor stability. But that doesn't mean the process of hydrogenation is beneficial to consumers' health. The process produces trans fatty acids (or "trans fats"), which increase blood LDL-cholesterol ("bad" cholesterol) levels and lower HDL levels (the "good" cholesterol). "Home-Made" Can Also Mean "Fast and Easy" By making whole-grain breakfast foods "from scratch," consumers can ensure they maximize their nutritional benefits and health protection. Home-made quick breads or muffins, for example, can capitalize on whole grains while minimizing sugar, fat and calories. "Making your own whole-grain quick breads, muffins, or pancakes takes very little time or trouble," says Polk. "The average batch can be mixed up in 20 minutes or less." According to Polk, "You can make them in double batches and freeze a supply so that you don't have to bake as often. Frozen breads, muffins and pancakes will last several weeks in the freezer. If they are transferred to the refrigerator the night before, or taken out of the freezer first thing in the morning, they'll be defrosted and ready to eat in short order." Choosing Whole-Grain Flours Polk cautions that the same kind of care in choosing commercially-baked breads is needed in choosing flours for baking. Most supermarkets carry refined flour that is steel-ground, a process that strips away the germ and destroys valuable nutrition. Polk advises choosing a flour that is 100 percent whole grain to ensure that the germ and the bran are retained. Using two or more types of cereal grains often provides a unique, more complex texture to breakfast foods. And the addition of a small amount of wheat germ can dramatically increase their nutritional content. Wheat germ contains almost as much fiber as bran, and many more vitamins and minerals, especially thiamin, iron, riboflavin and the antioxidant vitamin E. Zesty Pancakes 1 1/4 cups all-purpose flour In a large bowl, lightly mix together dry ingredients until well combined. In blender place buttermilk, orange juice, egg whites and vanilla and blend on low speed until well combined. Gradually add dry mixture to blender in 2 to 3 batches, blending on low speed until just mixed. Spray griddle or pan with oil spray and heat over medium heat until hot. Slowly pour batter from blender, a little at a time, to make individual pancakes. Turn pancakes when tops are covered with tiny bubbles and undersides look cooked. Cook 1 to 2 minutes more or until golden. As each pancake is cooked, transfer to warm platter until all are cooked. Serve with marmalade or honey if desired. Makes 4 servings, 3 pancakes per serving. To freeze pancakes, first cool completely on wire rack. Stack between wax paper, then place in heavy-duty zip-top plastic bag. Reheat in microwave on high 45 seconds, or in toaster or toaster oven at medium-high heat until hot. Per serving: 289 calories, 3 g. fat (less than 1 g. saturated fat), 52 g. carbohydrate, 14 g. protein, 4 g. dietary fiber, 586 mg. sodium. Whole-Grain Breakfasts to "Grab and Go" Quick breads and muffins make easy, convenient breakfasts to eat "on the run." Making them with whole-wheat pastry flour produces particularly tender baked goods. The following recipe works equally well as a coffeecake or as muffins. Its name was inspired by AICR staff reaction during a taste-test session for the "Power Breakfast" recipes. "So-Good-I-Can't-Believe-It's-Healthy" Streusel Coffeecake and Muffins 1 1/3 cups whole-wheat pastry flour Preheat oven to 400 degrees. In large bowl, mix together flour, oat bran, sugar, baking powder, cinnamon and salt. Stir in chopped apple. In separate bowl, combine egg, milk and oil. Stir into flour mixture until just moistened. Do not overmix. Spoon into nonstick or paper-lined muffin cups, filling three-quarters full. Bake 15 to 20 minutes or until golden and firm to the touch. Let cool 10 minutes, then transfer muffins to a wire rack to cool completely. Makes 12 muffins/servings. Per serving: 137 calories, 6 g. fat (less than 1 g. saturated fat), 21 g. carbohydrate, 4 g. protein, 3 g. dietary fiber, 187 mg. sodium. Fruit smoothies made with yogurt are a quick and easy way to prepare a portable breakfast high in protein, vitamins and minerals. This smoothie gets an extra nutritional boost through the addition of toasted wheat germ. Super-Powered Smoothie 1 1/2 cups apple juice, preferably unfiltered Into blender place juice, yogurt and honey. Process until well combined. Add berries and wheat germ and purée until well blended and smooth. Makes 4 1-cup servings. Per serving: 164 calories, less than 1 g. fat (less than 1 g. saturated fat), 38 g. carbohydrate, 4 g. protein, 3 g. dietary fiber, 35 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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