Journal Of Nutrition Publishes Several Studies In Support Of Whole Grains

SteelCutOats

We usually buy rolled oats but I was swayed to try these by the story on the label.* Since they’re whole, they take longer to cook but they’re chewier and more satisfying. I add pieces of cut-up dried apple, cinnamon, and a touch of brown sugar and salt at the end. I’m hooked!

I just posted about a study in the American Journal of Clinical Nutrition (AJCN) that found eating whole grain wheat vs. refined wheat decreases inflammation. A rival publication, the Journal of Nutrition (JN), has a slew of grain-based studies this month too. I wonder if they got together on this. There’s a lot of support here for choosing whole grains over refined grains. Here are 3 studies in the JN this month:

1. This study compared two refined products: whole grain oat flour vs. low bran oat flour. The whole grain product produced slimmer mice with lower cholesterol and better insulin sensitivity:

Whole Grain Oats Improve Insulin Sensitivity and Plasma Cholesterol Profile and Modify Gut Microbiota Composition in C57BL/6J Mice, The Journal of Nutrition, February 2015

2. This next study compared two high-fat, high-sugar (HFHS) diets. One of the HFHS diets had a wheat-bran-derived phenolic compound added to it. The wheat bran group were slimmer and had lower cholesterol, insulin, leptin, and lower liver triglycerides. They had lower fasting glucose, lower post-meal glucose, and better insulin sensitivity. They excreted more cholesterol in their feces:

Wheat Alkylresorcinols Suppress High-Fat, High-Sucrose Diet-Induced Obesity and Glucose Intolerance by Increasing Insulin Sensitivity and Cholesterol Excretion in Male Mice, The Journal of Nutrition, February 2015

3. Here’s a study in humans. It’s an offshoot of a study I posted about last May, 12 Extra Slices Of Bread Daily Helped Men Lose Up To 25 Pounds In 8 Weeks. The test product, a multigrain bread, was a meal unto itself! It had wheat, oat, and spelt flours; 22% fruits (figs, apricots, raisins, prunes); and was fiber- and protein-enriched (wheat and pea). The control bread was white flour served with margarine and jam to control for calories, fat, and sugar. Both breads acted as appetite controls, decreasing consumption and increasing satiety, but the multigrain did more. The multigrain bread also led to lower post-meal glucose and insulin:

An Enriched, Cereal-Based Bread Affects Appetite Ratings and Glycemic, Insulinemic, and Gastrointestinal Hormone Responses in Healthy Adults in a Randomized, Controlled Trial, The Journal of Nutrition, February 2015

* Here’s the tiny print on the label of those steel-cut oats: “The Bob’s Red Mill team went to Scotland to compete in the Olympics of oatmeal, the Annual Golden Spurtle World Porridge Making Championship. And, for the first time in the competition’s history, it was won by oatmeal from outside of Scotland.

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