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Whole Grain Intake in Latin America Falls Short of Recommendations

Dietary guidelines around the world recommend making more of our grains whole, and researchers wonder if people in different countries are meeting these goals. In a study of 9,128 people across eight Latin American countries, the average person was eating less than one full serving (only 14.7 grams) of whole grain foods per day. Women and older adults were more likely to eat more whole grains, while people with lower incomes were less likely to eat more whole grains. The most commonly eaten whole grains in the survey were oatmeal, masa harina, whole wheat bread, corn chips, and wheat crackers.
European Journal of Nutrition. 2021 Jul 7. doi: 10.1007/s00394-021-02635-8.

3 fish small golden patties on a white plate accompanied by a colorful dish of yogurt sauce

Whole grain cornmeal, fresh corn kernels, and spicy jalapeño peppers lend a Southwestern flair to these flavorful salmon fritters. Best of all, this easy weeknight dish comes together in less than 20 minutes. Serve these alongside a simple salad of dressed and mixed greens to...

2 fish tacos topped with salsa on a blue plate

This simple fish taco recipe is inspired by the Mexican fish tacos served throughout Southern California. The cumin cabbage and the salsa can both be made ahead of time and refrigerated in covered containers, and the fish can marinate the day before cooking as well, so that...

Whole Grains Linked with Lower Risk of Type 2 Diabetes

In a large study of nearly 200,000 US adults, those eating whole grains most frequently had a 29% lower risk of developing type 2 diabetes across the approximately 30-year study period than those rarely or never eating whole grains, even after adjusting for other lifestyle factors. When looking at specific whole grain foods, common foods like whole grain breakfast cereal, oatmeal, whole grain bread, and brown rice were all linked with a lower risk of type 2 diabetes. The exception was popcorn, which was linked with a higher risk of type 2 diabetes when eaten more than once per day, perhaps due to its association with butter sauces or sugary flavorings.
BMJ. 2020 Jul 8;370:m2206. doi: 10.1136/bmj.m2206. (Hu Y et al.)

vegetable pizza

Pizza parties are a great way to make mealtime more interactive and allow people to customize their dish to their preferences. Below we’ve suggested our own favorite pizza toppings, but feel free to swap in your own favorites, such as roasted eggplant, pesto sauce, ricotta, or fresh arugula.

tacos on a sheetpan

The “Three Sisters” refer to corn, squash, and beans – three crops that Native Americans grew in harmony with each other, that made up the basis of many meals throughout the Americas. We’ve included our favorite taco fillings below, but feel free to swap in your own favorite...

bowl of polenta on a table topped with fish and greens

A spoonful of pesto stirred into polenta instantly transforms the flavor of the dish. If you don’t have sun-dried tomato pesto, feel free to substitute your own favorite homemade or store bought pesto....

bowl on a placemat with polenta, roasted tomatoes, greens, and chorizo

This hearty polenta bowl is the perfect rib-sticking dinner. Assuming your Walnut “Chorizo” Crumble is already prepared, this recipe comes together fairly easily. While the tomatoes are in the oven, the polenta is on the stove...

Pic_Fish Tacos_2 (1).jpg

Grilled fish isn’t exclusive to the summer months! Enjoy the flavors year-round with a little help from a grill pan. This specific recipe calls for cod, but you can easily substitute mahi-mahi or tilapia if you prefer....

Processing Corn to Remove Bran & Germ Reduces Nutrients

While some processing methods can improve the nutrition of food, some can also detract from it. To see how the nutrients in corn are impacted as corn is processed into cornflakes breakfast cereal, researchers analyzed the nutrient content at 5 points throughout the process (whole kernel, flaked grit, cooked grit, baked grit, and toasted cornflake). The scientists found that a large drop-off in phenolic acid (healthy phytochemicals that have antioxidant properties) occurred after the whole kernel was milled into flaked grits, when the bran and germ were removed. Smaller losses occurred at other points in the processing method as well, but were not as staggering.
Journal of Visualized Experiments. 2018 Jun 16;(136). (Butts-Wilmsmeyer C et al.)

Peanut Caramel Popcorn

Popcorn is a whole grain snack you can feel good about. This recipe makes it just a little bit more decadent with the addition of peanut butter and honey. 

Shrimp Tacos

Whole grains are vehicles for delicious and healthful fish and vegetables all traditional diets. In this recipe, a scrumptious Greek yogurt sauce is paired with griddled shrimp and crunchy slaw on warm whole grain corn tortillas....

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