Nutrition News by Charlyn Fargo

There's some confusion concerning whole grains and fiber. Are they the same? Do you need both whole grains and fiber? In a word, yes. The Dietary Guidelines for Americans recommend at least three servings of whole-grain foods daily (48 grams of whole grain). Including enough whole-grain foods and fiber as part of a healthy diet may help protect heart health, reduce diabetes risk and manage weight. Increasing whole grain consumption also may help reduce the risk for stomach and colon cancers.

But a serving of whole grain is not always a source of fiber. Whole grain can come from any type of grain: wheat, oats, corn, rice, barley, etc. Depending on the proportions of bran — germ and endosperm naturally occurring in the grain kernel — the fiber content will vary. Whole-grain foods also contain moisture and other ingredients that affect fiber levels. For example, bread is approximately 40 percent moisture, so a 50-gram serving of 100 percent whole-wheat bread will provide 3 to 4 grams of fiber.

Many whole-grain foods are not a high source of fiber, yet they still provide important benefits of whole grain. Grain foods that provide a source of fiber may not contain whole grain. Many high-fiber foods, such as bran cereals, do not provide whole grain. In fact, it is rare to find a whole-grain food with more than 4 grams of fiber, unless an isolated fiber, such as bran, has been added. Fiber is not a good indicator of whole grain; the fiber content of different whole-grain sources varies, and each grain category (e.g., cereal, bread) has a different standard serving size.

Kara Berrini, program manager of the Whole Grain Council, speaking recently at the American Dietetic Association's annual meeting in Denver, says both whole grains and fiber are needed in a healthy diet. Look for both on labels.

"Fiber is just one of the markers people can use to identify whole grains," said Berrini. "Fiber can come from other sources besides whole grains. And even whole-grain foods that aren't high in fiber provide important nutrients to a healthy diet."

The bottom line: include both whole grains and fiber in a healthy diet.

Q and A

Q: I know too much alcohol damages the liver, but how could it raise my breast cancer risk?

A: There are several potential explanations for the link between alcohol and breast cancer risk.

Alcohol affects the liver. Whether excessive alcohol damages the liver itself or simply overloads the liver's ability to get rid of toxins, the net result is that fewer carcinogens are removed from the blood and that increases cancer risk. In addition, alcohol is itself considered a cocarcinogen. It stimulates other carcinogenic substances that can damage DNA, which is the first step in cancer.

Some studies also suggest that alcohol, along with a substance produced as the body metabolizes alcohol, can inhibit the body's normal ability to repair damaged DNA. Other studies show that alcohol may change levels of estrogen and other hormones, which would influence hormone-related cancers like breast cancer. — American Institute for Cancer Research

RECIPE

This recipe for Banana-Walnut Muffins, from Prevention Magazine (September 2009), offers reduced-fat muffins by using a 50/50 butter blend spread and smaller portions.

Banana-Walnut Muffins

1 1/2 cup all-purpose flour

1/2 cup brown sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup mashed ripe banana (2-3 bananas)

1 large egg

1/4 cup 50/50 butter blend spread (such as Smart Balance), melted

1/4 cup 1 percent buttermilk

3 tablespoons canola oil

1 teaspoon vanilla extract

1/3 cup plus 2 tablespoons chopped walnuts, divided

Heat oven to 350 degrees. Coat 8 cups of a standard-size muffin pan with cooking spray. Whisk flour, sugar, baking powder, baking soda and salt in bowl.

Mix banana, egg, butter spread, buttermilk, oil and vanilla extract in large bowl until smooth. Gradually add flour mixture and stir until blended. Add 1/3 cup of the walnuts and mix thoroughly. Fill muffin cups 3/4 full. Sprinkle remaining 2 tablespoons walnuts over tops. Bake 15 to 20 minutes. Makes 8 muffins.

Per muffin: 317 calories, 5 g protein, 39 g carbohydrate, 2 g fiber, 16 g fat, 223 mg sodium.

Charlyn Fargo is a registered dietitian in 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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