Nutrition News by Charlyn Fargo

Whole grains may hold a key to lowering blood pressure, according to a new Harvard study. Whole grain foods and foods high in bran boosted heart health in men. Data from the Women's Health Study found similar results.

"Whole grains as a part of a prudent, balanced diet may help promote cardiovascular health," wrote lead researcher Dr. Alan J. Flint, project director at Harvard School of Public Health of the Health Professionals Follow-Up Study, on which the new analysis was based. "Higher intake of whole grains was associated with a lower risk of hypertension in our cohort of over 31,000 men," Flint wrote in a report published in the September 2009 issue of the American Journal of Clinical Nutrition.

For the study, Flint's team collected data on 31,684 men who participated in the Health Professionals Follow-Up Study. When these men were enrolled in the study, none had high blood pressure, cancer, heart disease or had had a stroke.

During 18 years of follow-up, over 9,200 men developed high blood pressure. The researchers found that men who ate the highest amount of whole grains were 19 percent less likely to develop high blood pressure compared with men who ate the least amount of whole grains. In addition, men who ate the most bran reduced their risk of developing high blood pressure by 15 percent compared with men who ate the least amount of bran. The findings remained even after adjusting data for other healthy lifestyle and diet factors.

Whole grains may have an effect on blood pressure because of improved insulin sensitivity, reduced food intake, lower blood sugar, better control of high blood pressure and less need for blood pressure medications, the researchers noted. — American Journal of Clinical Nutrition and HealthDay.

Q and A:

Q: Are diglycerides healthy or unhealthy? And what are they?

A: Experts say that diglycerides (also called diacylglycerides or DAGs) are safe and pose no known nutritional risks or benefits as food additives. They simply consist of a fat molecule missing one of its fatty acid building blocks. Small amounts are used as emulsifiers, thickeners or binders to keep oil from separating out in foods, such as peanut butter and salad dressings. Short-term studies suggest that a special oil in which most of the fat is made up of diglycerides instead of the normal triglycerides may cause our body to burn more fat and calories because of the way it processes diglycerides. These fats are sent directly to the liver to be burned instead of circulating through the body.

Studies available so far suggest that substituting one to three tablespoons of such an oil for the oil or margarine you use now might produce small amounts of weight loss per year, or prevent the small yearly gains many adults experience.

However, we don't have long-term studies that establish their usefulness for weight control. For now, evidence doesn't support these oils as any more effective for weight control than a plant-based diet that limits foods concentrated in calories (including oils) along with regular moderate activity. — American Institute for Cancer Research.

RECIPE

This recipe for Beef Taco Salad with Chunky Tomato Dressing, from Ellie Krieger of the Food Network is a lightened-up version that is high in fiber, thanks to the addition of black beans.

Beef Taco Salad with Chunky Tomato Dressing

3/4 pound lean ground beef (90 percent lean or higher)

2 cloves garlic, minced

1 (15.5-ounce) can black beans, drained and rinsed

1 tablespoon chili powder

1/4 teaspoon cayenne pepper, plus more to taste

1/3 cup water

4 medium tomatoes, diced

2 tablespoons olive oil

2 tablespoons fresh lime juice

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 hearts romaine lettuce, chopped

1/2 cup grated cheddar

2 ounces baked corn tortilla chips (about 32 chips)

To prepare the meat, heat a large skillet over a medium-high heat. Add the beef and cook until no longer pink, stirring occasionally and breaking the meat up with the spoon. Add the garlic and beans and cook for 2 minutes more. Add the chili powder, cayenne and water, and stir until well combined and some but not until all of the liquid has been absorbed. Remove from the heat and allow the mixture to cool slightly. Meat mixture may be made up to 3 days ahead and stored in an airtight container in the refrigerator.

To make the tomato dressing, in a medium bowl, combine tomatoes (with their juices), oil, lime juice, salt and pepper. Dressing may be prepared up to 2 days ahead and stored in an airtight container in the refrigerator.

Place 2 cups of lettuce on each plate or in a lunch container. Top each serving with 1 cup of the beef mixture and then sprinkle with 2 tablespoons of cheese. If making to-go, pack 3/4 cup of the tomato mixture in a separate sealable container and put about 8 chips in a separate bag. Right before eating, pour a portion of the tomato mixture with the liquid on top of each salad, and crush tortilla chips on top. Serves 4. (Serving size: 2 cups lettuce, 1 cup beef mixture, 2 tablespoons cheese, 3/4 cup of tomato mixture and about 8 crushed tortilla chips).

Per serving: 430 calories, 29 g protein, 36 g carbohydrate, 22 g fat, 70 mg cholesterol, 9 g fiber, 770 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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