(From Reuters Health)

Whole-grain foods, such as fiber-rich bread and bran cereal, may lower the risk of heart disease, type 2 diabetes and certain types of cancer reducing cholesterol and making the body more responsive to insulin, researches suggest.

In their study of close to 3,000 middle-aged adults, these foods were associated with lower levels of total cholesterol and LDL (the so-called "bad" cholesterol) and improved insulin sensitivity. Insulin, the body's key blood-sugar-regulating hormone, tends to be elevated in those at risk of type 2 diabetes.

People who consumed the most whole-grain foods also had a lower body mass index (BMI), a measure of weight in relation to height that is considered a more reliable gauge of overweight than weight alone. Indeed, adults who were overweight or obese had the highest insulin levels and consumed the least amount of whole-grain foods, researchers report in the August issue of the American Journal of Clinical Nutrition.

The findings help to explain how whole-grain foods may protect against several chronic disorders and point to the importance of including several daily servings of these foods in the diet. Current dietary guidelines recommend about nine daily servings of carbohydrates for adults, mostly in the form if whole-grain foods.

However, more research is needed into how carbohydrates affect insulin levels and obesity and the subsequent risk of type 2 diabetes and heart disease. Dr. Paul Jacques, the study's lead author, told Reuters Health.

Some health experts blame America's obesity epidemic on carbohydrates, pointing out that rates of obesity have risen in tandem with carbohydrate consumption over the past 30 years. Others argue that whole-grain foods, which are high in fiber, vitamin E and magnesium, do not have the same effect on insulin as refined carbohydrates that have been stripped of many nutrients.

"The importance of understanding the role of different carbohydrate sources in the development of insulin resistance is becoming even more critical because Americans appear to be increasing their intake of dietary carbohydrates," Jacques explained.

"Our results suggest that higher whole-grain intakes might help prevent development of insulin resistance, and the influence of whole grains may be strongest in those who are overweight and have the greatest risk of insulin resistance," he said.

The researchers analyzed detailed dietary information and blood samples from study volunteers over a 4-year period, and divided individuals into four groups according to their intake of whole-grain foods. Those with the highest intake of whole grains also tended to have healthier lifestyle habit such as moderate alcohol and meat consumption, not smoking, taking a multivitamin pill and eating lots of fruit and vegetables.

SOURCE: American Journal of Clinical Nutrition 2002; 76:390-398

(FDA Consumer, January-February 2002-Vol.36 No.1)

Use the Nutrition Facts Label not only to limit those nutrients you want to cut back on, but also to increase the ones you want to consume in greater amounts.

Look at the % daily Value (DV%) column to see whether a food is high or low in nutrients. If you want to limit a nutrient (such as fat, saturated fat, cholesterol, sodium), choose foods with a lower %DV. To consume more of a nutrient (Such as calcium, fiber, vitamins and minerals), choose foods with a higher %DV.

As a quick guide, foods with 5% DV or less contribute to a small amount of that nutrient to your diet, while those with a 20% DV or more contribute a large amount.

Remember, serving sizes are not recommended amounts, but are close to amounts people actually eat. They can help you compare similar foods.

The following sweeteners are approved by the Food and Drug Administration (FDA). The ones in this particular group contain almost no calories or carbohydrates.

Sucralose
This product is made from sugar, so it tastes like sugar. But because the body doesn't recognize it as sugar or carbohydrate it doesn't raise blood glucose levels. It is the newest of artificial sweeteners and can be found almost anywhere. Our online store has a great selection of sucralose sweetened products, like Sorbee ® Sugar Free Fruit Spreads and Sugar Free Syrups, and Steel's ® Sugar Free Condiments.

Acesulfame-K
Used most often in carbonated and non-carbonated drinks.

Aspartame
This can be used in almost any food or drink. Contrary to rumors about the product not being safe, the FDA supports its safety. Aspartame has been used by millions of people for years.

Saccharin
This product has been in use for over 100 years. It is most often found in packets of low-calorie sweeteners.

Everyone does it; veggies, chips, tortillas, we dip them. But did you know that men dip more often than women? And that men rank salsa and ranch-flavored dips as their favorites, while women prefer spinach or vegetable? According to a survey commissioned by the Association for Dressing and Sauces, more than half of the 1,000 people polled said that the dip was more important than what was dipped into it. So, how about double dipping? More than 70% fessed up to dipping, biting and then dipping again. *

Looking for a healthy dipping alternative try our gourmet dips!

* Courtesy of Cooking Light Magazine

Adding a little "reward" now and then to your diet may actually help you stay on track. You certainly don't want to undermine your efforts by downing a rich dessert, but you can satisfy your sweet tooth with a low-impact treat, like low-fat pudding or frozen fruit bars, or even sugar-free, iced cocoa! Visit our Online Store for a variety of low-impact treats.

Fish like tuna, mackerel and trout have become well known in recent years for their heart-healthy benefits. They also live up to their reputation as "brain food." The omega-3 fatty acids in these fish actually help maintain the health of your brain cells. Eating any one of these fish once a week can help maintain a "healthy brain."

For even more mental benefits keep your level of B vitamins up to par. Whole grains and beans are high in vitamin B and are crucial to brain and nerve health.

Want a great substitute for ice cream or other high-calorie desserts? Try frozen fruit bars. These lo-cal treats can be found in just about any grocery store, and they satisfy the most insistent sweet-tooth. However, not all of them are created equal.

Many frozen fruit bars contain no fat, but watch out for coconut cream bars - some of them contain 11 grams of fat each. Nearly any frozen fruit bar labeled "cream," "coconut" or "pina colada" will cost you some fat grams, and will be higher in calories than the non-creamy ones. For example, a banana cream bar might contain 150 calories and as much as 7 grams of fat. A watermelon bar might have only 50 calories, and no fat. It pays to check the label.

And check out our new Californian Freezer Snacks - no calories, no fat, just fun!

Researchers suggest that reducing your sodium intake to below current recommendations, and sticking to a healthy diet that includes more vegetables, fruit and low-fat dairy products can substantially lower your blood pressure. Combining the two is even more effective than either one alone. Check our on-line store for a great variety of low-sodium foods.

Believe it or not, cod liver oil, taken during pregnancy, reduces the risk of your baby developing type 1, or juvenile onset, diabetes. Cod liver oil, which is given to some expectant mothers in parts of Scandinavia, is rich in Vitamin D (to make up for the sunlight they don't get during long, dark winters), and contains lots of Omega 3 fatty acids. These fatty acids, which are anti-inflammatories, may protect against type 1 diabetes.