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?”

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    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”

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      Yummy, Healthy Singapore Noodles

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      singapore-noodlesYou’ll find curries in Indian restaurants and noodles in Chinese restaurants, but you may not find curried noodles unless there’s a Malaysian place in your neighborhood. If not, we offer AICR’s healthy version of Singapore Noodles, a dish that blends Chinese, Indian and Malay influences in a cancer-fighting dish using whole-grain brown rice noodles.

      Like Singapore, an island nation that grew up as a multicultural trading post in the Southeast Asia next door to Indonesia, Singapore Noodles is a mixture of diverse ingredients. Vegetables, rice vermicelli, shrimp, egg and chicken are sautéed with curry powder. Curry itself is yet another mixture of spices ranging from ginger and turmeric to pepper and cardamom. In this recipe, we add a little more turmeric, a mild-tasting spice that is related to ginger. Both are anti-inflammatory spices that studies indicate may help to reduce cancer risk.

      The health-protecting spicy red onion, bell peppers, scallions and cabbage are commonly used in Singapore Noodles. Adding egg to stir-fries is also a feature of Malaysian and Indonesian cooking. To include the egg’s bit of saturated fat, we’ve changed the traditional bits of pork (a red meat) in this dish to chicken or turkey breast and used a few small shrimp to produce an authentic flavor. A touch of sesame oil at the end makes it perfect and still lower in fat than you’d find this dish to be in most restaurants.

      Find more delicious Healthy AICR recipes. Subscribe to our weekly Health-e-Recipes.

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