The whole story regarding whole grains

The new Dietary Guidelines recommend that we eat three ounces of whole grains each day. Luckily, more whole-grain products are on the market. It has never been easier to make these foods a part of your diet.

Scientists have long thought that the dietary fiber in whole grains played a major role in cancer prevention. However, extensive human trials have failed to confirm that fiber alone discourages cancer development. In addition to fiber, whole grains may reduce cancer risk for the following reasons:

• Researchers have begun to discover there are high amounts of cancer-fighting phytochemicals like lignans and phenols in the outer layer of whole grains. This layer is discarded when grains are refined.

• By combining whole grains in your diet with vegetables, fruits, herbs and spices, beans, raw seeds and nuts, you multiply the health power of vitamins, minerals, fiber and phytochemicals in these plant-based foods.

• Because they are complex carbohydrates (not simple ones like white flour and white rice), whole grains are digested more slowly. Studies show that eating complex carbohydrates results in steadier blood sugar levels, a longer feeling of fullness for better weight control and helps lower cholesterol.

• A final reason for choosing whole-grain products is their fiber. Although fiber may not be the sole reason for their cancer-prevention potential, more fiber may lower colon cancer risk by diluting the cancer-promoting effects of bile acids in the intestinal tract.

To start your day with longer-lasting energy, try this whole-grain pancake recipe for breakfast:

- 3/4 cup all-purpose flour

- 3/4 cup whole-wheat flour

- 1/2 cup toasted wheat germ

- 1 Tbsp. fresh orange zest

- 2 tsp. sugar

- 1 tsp. baking soda

- 1/4 tsp. salt

- 1 1/2 cups nonfat or lowfat buttermilk

- 1/2 cup orange juice

- 2 large egg whites

- 1 tsp. vanilla extract

- Canola oil spray

In a large bowl, lightly mix together the dry ingredients until well combined. In a separate bowl or blender, mix buttermilk, orange juice, egg whites and vanilla until also well combined. Gradually add the dry mixture to the wet ingredients in two to three batches, stirring just until mixed.

Spray griddle or pan with oil spray and heat over medium heat until hot. Slowly pour batter, a little at a time, to make individual pancakes. Turn pancakes when tops are covered with tiny bubbles. Cook one to two minutes more or until golden. Serve with unsweetened puréed fruit or jam.

To freeze pancakes, cool them completely on a wire rack. Stack them between wax paper and place in heavy-duty zip-top plastic bags. To eat, reheat in a microwave on high 45 seconds or in a toaster or toaster oven at medium-high heat until hot.

Makes four servings; three pancakes per serving. Per serving: 282 calories, 3g total fat (less than 1g saturated fat), 51g carbohydrate, 15g protein, 6g dietary fiber, 579 mg sodium.

Gayle Baingo, R.D., is a registered dietitian at Flagstaff Medical Center. Is there a health topic you'd like to know more about? Please write to Flagstaff Medical Center, Public Relations, 1200 N. Beaver St., Flagstaff, AZ 86001, or visit FMC's Web site at FlagstaffMedicalCenter.com.

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