The American Cancer Society is recommending that individuals eat more
whole grains to lower their risk of cancer. Following are some
of the reasons why including grains in your diet is a healthy thing to
do:
Insoluble
fiber cuts cancer risk by decreasing the toxicity of certain bile acids
Soluble
fiber, particularly in oats and barley, may reduce LDL ("bad" cholesterol)
levels without lowering HDL ("good" cholesterol) levels
May
make people less likely to develop colorectal, stomach and endometrial
cancers and heart disease
Soluble
fiber, particularly in oats and barley, slows starch digestion, which
may help diabetics avoid steep rises in blood sugar levels following
meals.
Phytochemicals
(plant chemicals) in whole grains may also help fight cancer:
- Lignans - may function as antioxidants. Women consuming
lignan-rich foods are less likely to develop breast cancer
- Rutin - may reduce heart disease risk. Helps prevent platelets
from clumping together, and may help shrink LDL-cholesterol particles,
making them less likely to stick to artery walls
- Tocotrienols - contains antioxidants that help prevent LDL
from changing into a form that is especially likely to clog arteries,
and inhibits manufacture of cholesterol by the liver
A good
source of vitamin E, zinc, selenium, copper, iron, manganese and magnesium
The American Cancer Society recommends three servings of whole grains
per day. Choose from a variety including: wheat, barley, corn, millet,
oats, rice, rye, sorghum and triticale.
Tips for adding more grains and fiber into your diet:
-
Add bulghur to salads and pilafs
(a chewy, nutty flavor)
-
Eat oatmeal for breakfast a couple
days per week. Add raisins or dried fruit for extra
flavor and vitamins.
-
Add quinoa (pronounced keen-wah) to
soups and stews. Quinoa is also very high in B-vitamins
and protein (9 grams per 1 cup serving).
-
Mix flaxseed meal or powder into breads
or sprinkle atop salads or casseroles.
-
Add barley to soups and stews, or try
the following barley recipes:
Barley Soup:
1 C onions, sliced into thin rings
28-oz can chopped
tomatoes
1 C celery, finely chopped
1 C carrots, sliced thin
2 cloves garlic, minced
1 T fresh Parsley, chopped
1 t thyme
1/2 C dry barley
1-2 t seasonings (Mrs. Dash® , Spike® , or similar)
Salt & Pepper to taste
Sauté onion and garlic until tender. Add remaining
ingredients and boil. Reduce heat, then simmer 45-60
minutes until vegetables are crisp-tender.
Barley Mushroom Casserole:
3/4 C barley
2 C mushrooms, sliced
1 C onion, chopped
2 chicken bullion cubes, dissolved in 2-1/2 C water
2-1/2 T butter
Salt & Pepper to taste
Sauté onions
and mushrooms in butter until tender. Add broth,
salt and pepper, and then boil. Add barley,
reduce heat, cover, and simmer 50 minutes,
adding additional water if needed.
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