44 The QUEE NS Courier • health • AUGUST 4, 2016 for breaking news visit www.qns.com ▶health CHOOSE WHOLE OVER REFINED By Tresa Erickson Want to reduce your risk of diabetes, heart disease and stroke, and help keep the weight off? Eat more whole grains. Studies show that people who consume three servings of whole grains per day are less likely to suffer from those diseases and gain less weight over the course of their lifetime. Unlike refined grains, which are stripped of the bran and germ, whole grains include all parts of the grain, the bran, the endosperm and the germ. These parts are rich in antioxidants, phytochemicals, minerals, vitamins and fiber, which helps prevent the buildup of plaque in the arteries. Because it takes the body a while to digest whole grains, blood sugar levels stay steady, which guards against diabetes. Whole grains also tend to be filling and cause people to eat less. When possible, you should select products made from whole grains. In order to find this type of food, you need to look for certain stamps or read the label. Products with the “whole grain” stamp must contain at least eight grams of whole grains per serving, while those with the “100% whole grain” stamp must contain 16 grams or more of whole grains only per serving. For products without the stamps, the whole grains should be listed first. If they aren’t, they may make up anywhere from 1% to 49% of the product. Determining just how much whole grain a product contains can be difficult. Ingredients that indicate a food is not 100% whole grain include bleached or unbleached enriched wheat flour, cornmeal, rice flour, semolina or durum flour, and white rice. Once you have a good idea of how to shop for whole grain foods, you can start incorporating more of them into your diet. According to the United States Department of Agriculture, the average adult should eat 48 grams, or three servings, of whole grains per day. This may sound like a lot, but actually it’s little more than a cup of whole-grain cereal and two pieces of wholegrain toast. To meet your daily requirements for whole grains, you might want to try some simple substitutions, such as whole-wheat pasta in place of regular pasta, bran flakes or rolled oats in place of floured meat coatings, or barley or quinoa in place of rice. For a whole-grain snack, try air-popped popcorn or yogurt topped with whole-grain granola or wheat germ. Whole grains are good for you. Learn how to shop for them and do what you can to include more of them in your diet. It could benefit you in more ways than one. LOOKING FOR CARE FOR YOU OR YOUR LOVED ONE? CARING IS OUR BUSINESS Licensed by New York State Department of Health Accreditation MEDICAID ACCEPTED 188 Montague Street 10% OFF with this ad OUR EXPERIENCED PROFESSIONALS WILL DEVELOP AN APPROPRIATE PLAN OF CARE FOR EACH CLIENT. THE PLAN WILL OUTLINE SPECIFIC TASKS TO MEET THE CLIENT’S NEEDS. 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