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Whole grains and high blood pressure
Recent studies discovering new health benefits of a diet rich in fiber

Hypertension is a major cause of illness, especially in men. It is a risk factor for developing cardiovascular disease, brain and kidney. The influence of diet on blood pressure is becoming increasingly clear. Interested, especially the intake of potassium and fiber. Both are ingredients in whole grains.

Author: By MARIA WAY Date: September 3, 2009
- Image: blmurch --
Recent studies have suggested a link between consumption of whole grains and fewer patients with hypertension. Research published in July in the journal "American Journal of Clinical Nutrition" has analyzed the connection between the quantity of the cereal consumed and the incidence of hypertension in men.

The study took as a sign to 31,684 men, between 40 and 75, who joined the studio in 1986 and were followed for 18 years. Of these, 9227 developed hypertension. The researchers, who sought the link between dietary aspects and the onset of disease, they found that whole grain intake was inversely associated with risk of hypertension. That is, groups whose members consumed higher amounts of whole grains, fewer cases of hypertension. Wheat bran was the ingredient responsible potential.

More whole grains and fiber
The Spanish adult population consumes only 19 grams of fiber a day, a figure well below the recommended average
Much of the current dietary guidelines aimed at the population, including the Spanish ones, including the recommendation to eat whole grains (bread, pasta, rice or breakfast cereals). U.S. guides go further and provide specific portions: 85 grams per day as minimum recommended amount of whole grains, and the suggestion that at least 50% of cereals and derived food-bread, pasta, couscous, breakfast cereals, crackers you eat during the day are comprehensive.

These indications are based on the positive effects of fiber and whole grain foods on health. They help prevent cancers, cardiovascular disease, obesity and diabetes. The Institute of Medicine U.S. lays fiber recommended amounts, ranging between 30 and 38 grams daily for adult men and between 21 and 25 for women. However, the average intake of the Spanish adult population is less than 19 grams a day.

What are whole grains?
The most abundant component is starch grains present in a proportion of 50% to 70%. Along with vegetables, potatoes and other tubers are the main source of complex carbohydrate. The following nutrients are abundant proteins, with about 10 grams per 100 grams of cereal. Fats make up just 2%. The water content is also limited, can not exceed 14% because if it did, the grain enmohecería. With regard to vitamins, your content is variable depending on the cereal, while those of group B are the most abundant.

The amount of fiber is approximately 2 grams in wheat, rye, corn and barley, and 1 gram or so of rice, oats and millet. Among the cereal known, is the difference between 7 grams of fiber containing 100 grams of bread (as opposed to 3.5 grams of white bread) and 4.5 grams containing 100 grams of spaghetti cooked integrals ( compared to 1.8 grams estimated at 100 grams of spaghetti white refined flour).

In the cereal grain, the different constituents and nutrients are distributed unevenly. Starch is found mainly in the endosperm, the middle layer, while proteins, fats and vitamins increase toward the aleurone layer, the outermost. Bran, meanwhile, includes the fibrous covered the grain and contains significant amounts of fiber, minerals (potassium, magnesium, folate), B vitamins and phytochemicals.

The innermost layer is called the germ. It is rich in minerals and B vitamins, and contains most of the fat of corn. The refining process, which involves the separation of bran, germ and starchy endosperm, a loss of fiber, minerals, vitamins and antioxidant compounds.

Fiber is found in fortified foods and other natural fiber-rich rice, and wheat products (bread and pasta). However, in the market you can find many grains that contribute to food vary and enrich meals. This selection of recipes can be used to incorporate all about ...
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