HRHS Team Member Blog

The Hannibal Regional Healthcare System team is Mission driven, Values based and committed to preserving the legacy of our founders from more than 100 years ago. Our team takes pride in continuing to create the future of healthcare for patients, families and communities served.
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Studies show that eating whole grains can help lower risk of coronary heart disease, diabetes, and obesity. According to a 2010 study in the American Journal of Clinical Nutrition, eating just three servings of whole grains per day as part of a healthy diet, was found to decrease cardiovascular disease by lowering blood pressure. Choosing whole grains that are high in dietary fiber has additional health benefits too! Whole grains contain the bran (provides fiber) the germ (provides antioxidants and most of the vitamins, minerals and healthy fat), and the starchy endosperm (provides iron and protein). Whole grains are high in phytochemicals as well as several B vitamins, vitamin E, magnesium, iron, copper and fiber.
Healthy whole grains tips and tricks:
• Make whole grains last longer (up to six months) by storing in an airtight container in the refrigerator or freezer. This will keep the grains from turning rancid.
• Cook grain in large batches and refrigerate for up to five days or freeze for three to six months. Grains cook well in the crock pot too!
• Grains can often be substituted for each other, so switch things up!
• Add grains to soups, toss with vegetables and cheese, add cooked grains to burgers or use to make veggie burgers. Switch up breakfast with a make-ahead porridge, reheat and add your favorite toppings. Enhance flavor of grains with herbs, spices, flavored vinegars and oils.
• Look at the packaging for the grain-to-water ratio (adding too much water will turn your dish to porridge).Whole grains are done cooking when all liquid is absorbed and the kernel is tender.
 
United States Department of Agriculture. What is the relationship between whole grain intake and body weight? (DGAC 2010). Nutrition Evidence Library website. http://www.nel.gov/conclusion.cfm?conclusion_statement_id=250273&highlight=whole%20grains&home=1
2010 dietary guidelines. Office of Disease Prevention and Health Promotion website. http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
Cho SS, Qi L, Fahey GC Jr, Klurfeld DM. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. Am J Clin Nutr. 2013;98(2):594-619.
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