Hold the white bread

Charlyn Fargo, Contributor

Who knew whole grains could help your heart and possibly help to prevent type-2 diabetes? A new study suggests people who regularly eat whole grains, rather than refined grains (think white flour), pack on less of the type of fat linked to a higher risk for heart disease and type-2 diabetes.

Researchers found that VAT fat (Visceral Adipose Tissue), the kind of fat that surrounds intra-abdominal organs, was approximately 10 per cent lower in adults who reported eating three or more servings of whole grains. They also limited their intake of refined grains to less than one serving a day. The study was conducted at Tufts University and published in the American Journal of Clinical Nutrition.

A slice of 100 per cent whole-wheat bread, or a half-cup of oatmeal, constituted one serving of whole grains, while a slice of white bread, or a half-cup of white rice, represented a serving of refined grains, according to a Tufts news release.

Researchers analysed dietary surveys and body-fat scans of more than 2,800 men and women between the ages of 32 and 83.

While consuming several servings of whole grains, a day, and no more than one serving of refined grains was associated with the lower amounts of VAT fat, those who consumed three servings of whole grains, and several daily servings of refined grains, didn't benefit from a lower VAT.

"Whole grain consumption did not appear to improve VAT volume if refined grain intake exceeded four or more servings a day," said researchers. "This result implies that it is important to make substitutions in the diet rather than simply adding whole-grain foods. For example, choosing to cook with brown rice instead of white, or making a sandwich with whole-grain bread instead of white bread."

- Tufts University and HealthDay.

Wraps vs sandwiches

Q: Is it true that wraps are a lower calorie choice compared to regular sandwiches?

A: At some restaurants, the wraps are lower in calories than the traditional sandwich choices, but not always. A wrap reduces the excess calories that can come with oversize sub or sandwich rolls. However, just as important are total portion size and what's inside.

At restaurants offering both traditional sandwiches and wraps, when wraps are smaller, they are usually lower in calories. At restaurants where the two end up in equal size portions, the calorie comparison varies with what's inside. You can often check chain restaurants' calories online or at the restaurant.

- American Institute for Cancer Research.

Charlyn Fargo is a registered dietitian at Creators Syndicate website at www.creators.com.