Healthy Table: Whole grains could keep diseases at bay
The MyPyramid food guidance system from the U.S. Department of Agriculture promotes eating at least three servings of whole-grain foods every day. People who consume more whole grains tend to have a lower risk for heart disease, diabetes, digestive disorders like diverticulosis and possibly some forms of cancer.
The term whole grain refers to the entire, edible part of grains, such as wheat, rice, oats and corn. Whole grains contain three parts: the germ, the endosperm and the bran.
Refined grains, such as wheat flour, lose their bran and germ layers during milling. The result is a grain stripped of most of its fiber, as well as nutrients like vitamin E, magnesium and zinc.
Every time you eat a slice of bread, or enjoy a bun, roll, bagel, wrap or English muffin, you have an opportunity to add beneficial whole grains and fiber to your diet.
The vast selection of bread products available in grocery stores is mind boggling, not to mention the somewhat deceiving terms used to promote them. Let’s sift through the hype often displayed on packages and focus on what’s most important when selecting whole-grain breads and similar products.
First, look carefully at the serving size at the top of the nutrition label. Bread labels often present the serving size in slices and grams. Since the healthy selection guidelines are based on a 1-ounce slice of bread, it’s important to know that 1 ounce equals 28 to 38 grams.
Second, check the ingredient list and make sure the first ingredient listed is a whole grain, such as whole-wheat flour, 100% whole-wheat flour, stone-ground whole-wheat or crushed whole-wheat. Notice that “whole” is part of each ingredient. If the first ingredient listed is wheat flour or unbleached enriched flour, know that refined, low-fiber, white flour is the main ingredient.
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Finally, for each 1-ounce slice of bread, confirm that the dietary fiber content is 3 grams or higher.
These same guidelines can be used when buying wraps, tortillas, pita bread, bagels, English muffins and hamburger buns for today’s recipe. Keep in mind that for a hamburger bun, the serving size is one bun or 2 ounces (about 56 grams). That means the dietary fiber content for the entire bun should be 6 grams.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.
Slow-cooker Blackberry Barbecued Pulled Chicken
Serves: 8 / Preparation time: 15 minutes / Total time: 4 hours 30 minutes (not all active time)
11/2 pounds boneless, skinless chicken breast
3/4 cup seedless blackberry jam
1/3 cup barbecue sauce
1/4 cup packed brown sugar
2 tablespoons cider vinegar
1 tablespoon chili powder
1 teaspoon dry mustard
1 cup chopped onion
2 cloves garlic, peeled, minced
8 whole-wheat hamburger buns
Place chicken breasts in slow-cooker.
In a bowl, whisk together jam, barbecue sauce, brown sugar, vinegar, chili powder and dry mustard. Pour mixture over chicken and top with onion and garlic. Cover and cook on high for 4 hours or until chicken shreds easily with a fork. Remove chicken and shred with a fork and return to slow cooker. Stir to coat shredded chicken with sauce.
To serve, place about 1/2 cup shredded chicken on a bun.
Created and tested by Darlene Zimmerman, MS, RD, for the Free Press Test Kitchen.
351 calories (13% from fat), 5 grams fat (1 gram sat. fat, 0 grams trans fat), 55 grams carbohydrates, 24 grams protein, 394 mg sodium, 54 mg cholesterol, 74 mg calcium, 4 grams fiber. Food exchanges: 3 1/2 starch, 2 lean meat.