Nutrition News by Charlyn Fargo

I recently taught a class on gluten-free, and one of the questions was whether flour was good for anyone. Trust me, flour from whole grains — any and all whole grains — offers lots of benefits in the form of B vitamins and minerals. A new study, reported in the latest issue of Tufts University Health & Nutrition Letter, shows that whole grains may also lower the risk of colorectal cancer.

Researchers in Britain found a significant reduction in colorectal cancer associated with increased whole grain consumption. Those who ate an extra three daily servings of whole grains were 17 percent less likely to develop colorectal cancer.

In the largest study so far, researcher Dagfinn Aune of Imperial College in London and colleagues pooled results from 25 prior studies totaling some 2 million participants, with follow-up periods from 3.5 to 17 years. Overall, Aune and colleagues found that a high intake of dietary fiber was associated with a 12 percent lower risk of colorectal cancer compared to participants with the lowest intake. For each 10-gram increase in total daily fiber (the equivalent of about five slices of whole-wheat bread), cancer occurrence dropped 10 percent. The benefit for other sources of fiber, such as fruits and vegetables, was less dramatic than with whole grains and cereals.

The bottom line is that whole grains need to be part of a healthy diet, just as fruits and vegetables do. Try replacing whole grains for refined white grains, brown rice for white rice, whole-wheat or rye bread for white bread, and whole-wheat pasta for regular pasta. Make the switch gradually, if necessary, mixing whole wheat pasta with regular for a while. More information is available from the Whole Grains Council at WholeGrains.org.

Q AND A

Q: Does coffee affect cancer risk?

A: Although there was previous concern that coffee might increase the risk of some cancers, recent larger, better-controlled studies show that for most cancers, up to six cups of coffee per day do not increase risk. Now research is underway evaluating whether coffee might help reduce cancer risk, either as a major source of antioxidants or by affecting specific steps in the process of cancer development.

Coffee contains several natural compounds that in laboratory studies can reduce inflammation, inactivate carcinogens and help regulate cell growth.

In some population studies, people who drink moderate or high amounts of coffee daily show modestly reduced risk of a wide range of cancers, such as endometrial cancer in one recent study.

Yet despite promising laboratory evidence, the large NIH-AARP population study did not find any link between coffee of any type and breast cancer risk, and other population studies show mixed results about any potential link between coffee and lower risk of cancer, such as pancreatic and prostate cancers. Bottom line: Unless advised otherwise for medical reasons, enjoy moderate amounts of coffee without fear of cancer risk, if you like, but make it part of an overall healthy diet and weight control, which have stronger research support as effective ways to reduce cancer risk.

Information courtesy the American Institute for Cancer Research.

RECIPE

I'm always looking for a quick dinner recipe that's both tasty and healthy. Here's one that fits the bill: onion-apple pork chops, from Taste of Home's Healthy Cooking magazine. It serves two but can easily be increased for larger families.

Onion-Apple Pork Chops

- 2 boneless pork loin chops

- 1/4 teaspoon garlic salt

- 1/4 teaspoon lemon pepper seasoning

- 2 teaspoon olive oil

- 1 medium apple, peeled and thinly sliced

- 1 small onion, thinly sliced

- 1/3 cup reduced-sodium chicken broth

- 2 tablespoons maple syrup

Sprinkle chips with garlic salt and lemon-pepper. In a large, ovenproof skillet, brown chops in oil. Remove and keep warm. In the same skillet, saute apple and onion in drippings until tender. Stir in broth and syrup. Bring to a boil. Reduce heat; simmer, uncovered, for 5 to 7 minutes or until liquid is almost evaporated. Return chops to pan. Cover and bake at 350 degrees for 15 to 20 minutes or until a thermometer reads 155 degrees. Serves two.

Per serving: (one pork chop with 1/2 cup apple mixture): 291 calories, 23 g protein, 25 g carbohydrate, 11 g fat, 55 mg cholesterol, 2 g fiber, 414 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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