Whole grains: how much do you need for lower cancer risk?

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AICR’s latest comprehensive update on colorectal cancer produced a delicious finding on how you can lower your risk for that disease. Simply swap out some refined grains, like white bread or white rice, for flavorful whole grain foods daily and you’ll create a more cancer-protective diet.

In the report, scientists found strong evidence, for the first time, that eating 90 grams (about 3 ounces) of whole grain foods daily reduces risk for colorectal cancer by 17 percent. Fewer amounts of whole grains provided some – but less – protection; greater amounts offered even more.

This may be due, the report says, to the many compounds in whole grain foods like fiber, vitamin E, selenium, lignans, phenols and others that have shown anti-cancer actions in lab studies.

Read more… “Whole grains: how much do you need for lower cancer risk?”


    Lose weight slow and steady – keep it off years later

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    If you’ve worked to lose weight, you may have found it just as challenging to keep it off months and years later. And there aren’t a lot of clear answers on how to avoid pounds creeping back on. But we do know that staying a healthy weight is one of the most important lifestyle factors you can do to reduce risk of many cancers, including postmenopausal breast, colorectal and esophageal.

    Now, a recent study, published in Obesity, finds that slow and steady weight loss may be best. Taking that approach, even in the first few weeks of a program, may predict your ability to maintain that weight loss even up to 2 years later. Research has been mixed on whether consistency in weight loss and diet affects ability to keep weight off longer term. In this study, researchers compared those with steady weight loss to those with weight fluctuations in the first 6-12 weeks of the study to see how that affected their long term ability to maintain weight loss.

    The scientists assigned 183 people to one of three groups with different diets. They met weekly for 6 months, then less often the rest of the year. Those who lost a consistent amount of weight week to week had low variability, and those who lost, for example, 5 pounds one week and then gained 3 and lost several again, had high weight variability. Read more… “Lose weight slow and steady – keep it off years later”


      What is a whole grain food? Researchers have an idea

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      When you eat brown rice, oatmeal or 100% whole wheat bread, you know it’s 100% whole grains. Choose pizza, wheat bread, or a breakfast cereal however, and it’s not always clear if you’re getting a whole grain food.

      Research shows that whole grains are an important part of a cancer preventive diet. AICR’s continuous update report on colorectal cancer found that foods containing fiber, such as whole grains, help lower risk for this cancer. And whole grains boost health in other ways, including promoting heart health.

      But how much whole wheat or oats, for example, do you need in a bread or cereal to say it is a whole grain?

      That’s the problem, say experts. There isn’t a global standard definition for what makes a whole grain food for food labeling. Some countries in Europe have their own distinct label guidelines for whole grain foods, and the US doesn’t have one at all, so now a group of scientists is working to find a common definition. Defining what a whole grain food is can help you can more easily identify and compare foods that contain whole grains. Read more… “What is a whole grain food? Researchers have an idea”