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....


Although native to Italy, polenta is widely featured in Afro-Latin American cuisine.  This simple recipe makes the perfect base for flavorful leafy green sautés, vegetables, peas, seafood or sauces. 

Cornmeal Crusted Okra Bites

A healthy spin on the breaded and fried okra popular in the Deep South.  A touch of sweet smoked paprika gives each bite a summery, smoky flavor that kids and adults will love. 


While fruits and vegetables are known as sources of healthy antioxidants and phenolic compounds, research increasingly shows that whole grains contain them too. In this review, researchers analyzed the total phenolic contents, phenolic acid profile and antioxidant activity of several whole grains, including wheat, corn, rice, barley, sorghum, rye, oat and millet. The review shows that whole grains contain a number of phytochemicals (including antioxidants) and significantly exhibit antioxidant activity. Researchers conclude that the consumption of whole grains is considered to have significant health benefits including prevention of chronic diseases such as cardiovascular disease, diabetes, and cancer because of the contribution of phenolic compounds. 
Critical Reviews in Food Science and Nutrition. 2014 July 30. [epub ahead of print] (Van Hung P et al.)


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