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Phytochemical Composition Of
Whole grains for healthy heart
Introduction:
Heart Diseases are increasing substantially at a much higher rate globally as compared to other diseases due to changing lifestyle and living conditions apart from common risk factors like age and family history. Youngsters and Middle-aged adults are found to be more prone to heart diseases due to their unhealthy food habits and working lifestyle as compared to old adults.
Recent studies have founded that a diet rich in Carbohydrates in the form of "whole-grains" and low in fats can offer considerable shelter against heart disease. [1]
Composition and Structure of whole grains:
As displayed in the figure, a whole grain kernel [family: Gramineae] is consists of endosperm, bran and germ; each part plays a specific nutritional role.
The composition of whole grains as defined by US FDA is "consisting of the intact, ground, cracked, or flaked fruit of the grains whose principal components, the starchy endosperm, germ, and bran, are present in the same relative proportions as they exist in the intact grain.
There is significant variability amongst the range of whole grains as far as their macronutrients, micronutrients and bioactive components are concerned.[2]
These exclusive phytochemicals in whole grains, having anti-oxidant property are considered to be responsible for the health benefits of whole grain consumption in case of heart diseases. [3]
A Glance on Individual Components of Whole Grains:
Common Examples of Whole Grains:
- Whole wheat berries
- Whole wheat bulgur
- Whole wheat couscous
- Brown rice
- Corn
- Oats
- Rye
- Barley
- Triticale
- Millets
- Teff
- Buckwheat, quinoa, wild rice and amarnath
[4]
Cardiovascular Benefits of some of the Whole grain
- Reduces Cholesterol levels: High cholesterol levels can lead to development of plaques in blood vessel walls, which can hinder the normal pace blood circulation in the body, thereby leading to heart attack. Whole grains like oatmeal's and barley contains a specific fiber called "beta-glucan" which helps in reducing high cholesterol levels and thus reduces the risk of cardiovascular disease and stroke.
- Have Antioxidant property: As per the study performed at Tufts University and published in The Journal of Nutrition, antioxidant compounds present in whole grains prevent LDL cholesterol against oxidation (free radical damage) and thus reduces the risk of cardiovascular disease.
- Controls High Blood Pressure(Hypertension):A daily morning breakfast of a bowl of whole grains is more effective in keeping high blood pressure under control than consumption of antihypertensive drugs.
- Health benefits in Postmenopausal Women: Having a serving of whole grains, six times a week, can help postmenopausal women in controlling high blood pressure, reducing high cholesterol and in prevention of other signs of heart diseases.[5]
Some Other Health Benefits of having Whole grains apart from Cardiovascular Benefits:
- Boost Immune response to Infections: beta-glucan component of whole grains considerably improves the human immune system's response to bacterial infections.
- Reduces Type II Diabetes possibility: Daily consumption of whole grains and other fiber-rich foods can help in maintaining blood glucose levels and thus helps in keeping the onset of Type II Diabetes under check.
- Anti-cancer: Recent studies have revealed that daily intake of whole grain fibers can help in reducing the risk of "Breast Cancer" in both pre-menopausal and post-menopausal women.[5]
Latest Clinical Trial Outcomes:
- Though scientists have not yet established the accurate mechanism for the beneficial consequence of whole grain on heart diseases, it can be assumed that whole grain intake provides much more defence in contrast to additive effect of the individual components of the same.
- One of the prospective clinical studies, over a period of eighteen years, on a group of women reveals that a regular diet pattern consisting of vegetables, fruits, legumes, fish, poultry, and whole grains can diminish the possibility of coronary heart disease.
- In a similar study of fourteen years on 27,000 men with the age range of 40-75, scientists reviewed diet and health records and established the fact that individuals with the maximum whole grain intake, about 40g per day, reduces the likelihood of heart diseases by round about 20%, but still those men eating only 25 grams daily reduces the risk of heart disease by 15%.[4]
USDA, USFDA and ICMR Recommendations for daily intake of Whole Grains:
Recommendations of United States Department of Agriculture (USDA):As per USDA guidelines, the quantity of grains required by an American individual depends on the age, sex and intensity of physical doings. Half of the grains taken during daily intake should be whole grains .These recommended amount is appropriate for persons who acquire less than thirty minutes per day of moderate physical activity, apart from normal day by day activities. Individuals who are more physically active perhaps required additional amount of whole grains in their daily consumption.
Recommendations of United States Food and Drug Administration (USFDA): As per the recent "The Healthy People 2010 report" designated by US Department of Health and Human Services and approved by USFDA, a person daily intake should consists of at least three servings of wholegrain.
Recommendations of Indian Council of Medical Research (ICMR): As per the ICMR Guidelines for Asian Indians, a daily intake of approximately 350-400 gm/day of whole grain cereals is recommended for both vegetarians as well as non-vegetarians as a part of their balanced diet , apart from other foodstuff. It was suggested that individual's diet should contain appropriate food groups depending on their standard of living and physical and mental fitness. [4]
Whole Grain Stamp:
"WHOLE GRAIN STAMP" is a certified stamp, developed by the Whole Grain Council, US (a non-profit customer support group which is presently functioning to enhance the consumption of whole grains for improved well-being) to help people to identify the actual product.
Whole Grain Stamp is of 2 types: the Basic Stamp and 100% Stamp:
- BASIC STAMP-The product with the Basic Stamp contains roughly about 8 grams of whole grain along with the refined grains. However, all the products consisting of large proportion of whole grain (23g, 37g, and 41g) along with extra Bram, germ or refined flour may also have a Basic Stamp.
- 100% STAMP-products with 100% Stamp contain all its grain ingredients as whole grains. However, there is a bare minimum requisite of 16g of whole grain per labelled serving, for products having the 100% Stamp.
Each of these stamps displays a number, actually showing the number of grams of whole grain ingredients per serving of the product. [6]
Subsequent government regulations and guidelines are supportive to those labelling, manufacturing and selling whole grain products:
- USFDA FNS Interim Rules for Whole Grains in WIC(effective February 2008)
- FDA Standards of Identity for Whole Grain Products
- FDA Whole Grain Health Claims(1999 and 2003)
- USDA FSIS Statement of Interim Policy Guidance(October 2005)
- FDA Draft Guidance on Whole Grain Label Statements(February 2006)
- IOM report on School Meals(October 2009)[6]
Summary
Recent studies have founded that a diet rich in Carbohydrates in the form of "whole-grains" and low in fats can offer considerable shelter against heart disease.The composition of whole grains as defined by US FDA is "consisting of the intact, ground, cracked, or flaked fruit of the grains whose principal components, the starchy endosperm, germ, and bran, are present in the same relative proportions as they exist in the intact grain. The whole grains have antioxidant properties which help in maintaining cholesterol levels in the body and controlling High Blood Pressure. It is highly recommended for postmenopausal women having heart ailments. In addition to heart diseases, whole grains play a significant role in treating bacterial infections, type II diabetes and Breast cancer. Recent Clinical trials have established the importance of whole grains as a part of regular diet in addition to other foodstuff. USDA, USFDA and ICMR have established guidelines for per day intake of whole grain servings in order to have a more healthy and disease-resistant population. Furthermore, the Whole Grain Council of United States has developed the Basic and the 100% Whole Grain Stamps for the benefit of consumers and to prevent unethical sale of erroneous whole grains.
References
- Sara Stanner: Diet and Lifestyle Measures to Protect the Ageing Heart. British Journal of Community Nursing 14(5):210-212, May 2009.
- Fabiana F.De Moura, Kara D.Lewis and Michael C.Falk: Applying the FDA Definition of Whole Grains to the Evidence for Cardiovascular Disease Health Claims. Journal of Nutrition, Vol.139, No.11, 2220S-2226S, November 2009.
- Neal Okarter, Rui Hai Liu: Health Benefits of Whole Grain Phytochemicals. Critical Reviews in Food and Science Nutrition, Vol.50 (3)-193-208, 2010.
- A Misra, Kavita Rastogi and Shashank R Joshi: Whole Grains and Health: Perspective for Asian Indians
- Oats: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
- Whole Grain Stamp : Whole Grain Council: http://www.wholegrainscouncil.org/whole-grain-stamp
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