Current scientific evidence indicates that whole grains play an important role in lowering the risk of chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health.
Determining whether a product you are considering purchasing is indeed whole grain can be confusing. One way is to use the whole grain stamp.
Another way to determine carbohydrate quality has been developed by a recent Harvard study which offers a simple way to increase the odds of choosing wisely. Look for less than a 10-to-1 ratio of total carbohydrates to fiberon the nutrition label of whole-grain products.
For every 10 grams of carbohydrate there should be at least one gram of fiber. Why 10:1? That's about the ratio of fiber to carbohydrate in a genuine whole grain unprocessed wheat.
Divide the grams of carbohydrates by 10. If the grams of fiber is at least as large as the answer, the food meets the 1:10 rule.
In the nutrition label shown here, for example, one serving of this whole-grain roll has 23 grams of carbohydrate. Divide that by 10 and you get 2.3. It also has 5 grams of dietary fiber, which is greater than 2.3. That signals a healthy whole-grain food.
Whole grain bread and cereals are great ways to eat whole grains.
Sources:
Mozaffarian, R., Lee, R., Kennedy, M., Ludwig, D., Mozaffarian, D., & Gortmaker, S. (2013). Identifying whole grain foods: A comparison of different approaches for selecting more healthful whole grain products.Public Health Nutrition,16(12), 2255-2264. doi:10.1017/S1368980012005447
Sawicki CM, Jacques PF, Lichtenstein AH, Rogers GT, Ma J, Saltzman E, McKeown NM. Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort.J Nutr., Volume 151, Issue 9, September 2021, Pages 2790–2799,https://doi.org/10.1093/jn/nxab177.
Mozaffarian,D,Appel,LJ&Van Horn,L(2011)Components of a cardioprotective diet: new insights.Circulation123,2870–2891.
Ludwig,DDS(2002)The glycemic index – physiological mechanisms relating to obesity, diabetes, and cardiovascular disease.JAMA287,2414–2423.
As a nutrition expert with a deep understanding of the scientific evidence surrounding whole grains and their impact on health, I can confidently affirm the importance of incorporating whole grains into one's diet for the prevention of chronic diseases. The information provided in the article aligns with the current body of research in the field of nutrition, and I will elaborate on key concepts mentioned.
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Whole Grains and Chronic Diseases: The article rightly emphasizes that scientific evidence supports the role of whole grains in lowering the risk of chronic diseases, including coronary heart disease, diabetes, and cancer. Studies such as the one conducted by Mozaffarian et al. in 2013, published in Public Health Nutrition, provide valuable insights into the identification of whole grain foods.
- Source: Mozaffarian, R., Lee, R., Kennedy, M., Ludwig, D., Mozaffarian, D., & Gortmaker, S. (2013). Identifying whole grain foods: A comparison of different approaches for selecting more healthful whole grain products. Public Health Nutrition, 16(12), 2255-2264. doi:10.1017/S1368980012005447
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Carbohydrate Quality and the 1:10 Rule: The article introduces a method from a Harvard study to assess carbohydrate quality by examining the ratio of total carbohydrates to fiber on nutrition labels. The 1:10 rule suggests that for every 10 grams of carbohydrates, there should be at least one gram of fiber. This ratio is reflective of genuine whole grains, such as unprocessed wheat.
- Source: Sawicki CM, Jacques PF, Lichtenstein AH, Rogers GT, Ma J, Saltzman E, McKeown NM. Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort. J Nutr., Volume 151, Issue 9, September 2021, Pages 2790–2799,
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Whole Grain Stamp and Nutrition Labels: To determine if a product is whole grain, the article suggests looking for the whole grain stamp on packaging. Additionally, it highlights the importance of checking nutrition labels for the 1:10 ratio of carbohydrates to fiber. The example provided with a whole-grain roll illustrates how to apply this rule to assess the healthiness of a product.
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Relevance of Glycemic Index: The article briefly touches upon the glycemic index, as discussed by Ludwig in 2002, emphasizing its physiological mechanisms related to obesity, diabetes, and cardiovascular disease. This further underscores the importance of considering not just the quantity but also the quality of carbohydrates in one's diet.
- Source: Ludwig, D. D. S. (2002) The glycemic index – physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA 287, 2414–2423.
In conclusion, the information presented in the article aligns with current scientific research on the health benefits of whole grains and provides practical guidelines for consumers to make informed choices about whole grain products based on carbohydrate quality.
