Oats

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.

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These granola bars are full of oats, almonds, sunflower seeds and wheat germ with cinnamon and molasses. A delicious and filling snack or a healthy grab-and-go breakfast! Substitute in any dried fruit. Grinding the fruit helps the binding. Molasses can be substituted with any honey...

Maple walnut cranberry granola

Every cook needs a great recipe for homemade granola. This version is inspired by the flavors of New England, with pure maple syrup and dried cranberries to add a touch of sweetness. ...

granola displayed on a parchment-lined baking sheet

Toasted buckwheat has a nutty, almond-like texture that lends itself beautifully to granola. This recipe uses only a small amount of maple syrup for sweetener, so we tossed in some dried apricots for an additional hint of natural sweetness.

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.)

Blueberry Smoothie Bowl

Garnish this smoothie bowl with fresh berries, nuts, chia seeds, or granola. 

Watermelon Oat Salad

This salad shows off the versatility of oats, and pairs them with the combination of watermelon, feta and basil, turning this dish into an instant summertime favorite....

Miso Kale Power Bowl

This creamy bowl is perfect for a chilly evening dinner, or a warming, savory breakfast. 

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Extra virgin olive oil complements the sweeter flavors of the bananas and blueberries nicely, creating a savory, almost umami taste in this oatmeal bowl....

Whole Grains Linked with Lower Cholesterol

To better understand whole grains’ relationship with heart health, New Zealand’s Heart Foundation analyzed 19 meta analyses encompassing thousands of participants, for their September 2018 report entitled “Whole Grains and the Heart.” The authors conclude that “observational research suggests three [servings] of whole grains per day are associated with heart health benefits, and there are likely to be additional benefits with higher intakes. Intervention studies on risk factors are less compelling but show most consistent evidence of benefits for a small reduction in total and LDL cholesterol, especially in relation to oats and barley, and possibly improved [glycemic] control.”
Heart Foundation. 2018 Sept. (Gorton D et al.)

Whole Grains Associated with Lower Risk of Diabetes

Whole grains are healthy carbohydrate foods that may be especially protective against type 2 diabetes. In this study, researchers analyzed the eating habits and health status of 55,465 middle-aged adults in Denmark. Those eating more whole grains were 11% and 7% less likely to develop type 2 diabetes (for men and women, respectively) over the 15-year study period. Rye bread, whole-grain bread, oatmeal, and muesli were all significantly associated with a lower risk of type 2 diabetes for both men and women, indicating a benefit for whole grains in general, rather than just one specific type of whole grain food.
The Journal of Nutrition. 2018 Sep 1;148(9):1434-1444. doi: 10.1093/jn/nxy112. (Kyrø C et al.)

lemon bars

The combination of lemon and tahini is a match made in the Mediterranean. For a healthier twist on this popular treat, we use tofu to lend the creaminess.

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