Prostate Cancer and Diet - Part 4

WHOLE GRAINS

Whole Grains Guide

You've probably heard a lot about how good for you whole grains can be. But do you really know what whole grains are – or why they're so beneficial? A grain is considered whole when all three parts – bran, germ and endosperm – are present.

Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients.

In fact, whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of a grain.

Common Types of Whole Grains:

• wild rice
• brown rice
• whole wheat
• oatmeal
• whole oats
• barley
• whole rye
• bulgar
• popcorn

Less Common Types of Whole Grains:

• amaranth
• millet
• quinoa
• sorghum
• triticale

Recommendations on Whole Grains

Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood glucose in people living with diabetes. Other studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.

In January 2005, the US government published the new Dietary Guidelines for Americans 2005. One of the new guidelines recommends that all adults eat half their grains as whole grains – that's at least 3 servings of whole grains a day.


Increase whole grain intake: An easy way to increase whole grain intake is to replace some of your refined-grain products with whole grain products.

• have a slice of whole grain bread to replace your white bread
• have a serving of whole grain breakfast cereal in the morning
• substitute half the white flour with whole wheat flour
• add brown rice, wild rice or barley in your vegetable soup
• snack on popcorn instead of chips on movie nights

Check labels carefully! Foods labelled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Colour is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! Some brown bread has brown colouring added to achieve the brown colour!

When determining if a packaged food product contains whole grain or not, look for the word "whole" in the ingredient list. Also look for the Whole Grain Stamp (see above examples). A "good source" stamp contains at least 1/2 serving of whole grains while an "excellent source" contains at least 1 serving of whole grains.


DAIRY

Dairy and Calcium linked to Prostate Cancer

Study found high intake of dairy and calcium is linked to higher risk of prostate cancer

Researchers from the Tufts University published (December 2005) an article in the Journal of National Cancer Institute found that adult men who consume large amounts of milk or other dairy products may have a slightly higher risk of developing prostate cancer when compared to men who consume less dairy products. They reviewed 12 studies published between 1966 and 2005 and investigated dairy and calcium intake and prostate cancer incidence.

The results showed that men who ate the most dairy products had an 11% higher risk of developing prostate cancer when compared with men who ate lesser amounts of dairy products. Men with the highest intake of calcium were 39% more likely to develop prostate cancer than men with the lowest calcium consumption.

Editor's Note - How much Dairy?

Earlier in January 2005, some questions were already raised when the government announced the Dietary Guidelines for Americans 2005 to recommend Americans increase their intake of dairy products to 3 servings a day.

We understand that dairy products contain calcium and potassium which have been proven to reduce the risks of heart disease, blood pressure and osteoporosis. Some studies also suggested that dairy products may have a role in weight control and even prevent colon cancer.

Although it is too early to conclude that high intake of dairy products and calcium is associated with an increased risk of prostate cancer, it is difficult to ignore the results of the above study. At this point, we know that 3 daily servings of dairy products is safe for most children, teenagers and adult women. Until more research is done, the author of this study questioned if the recommendation to increase dairy intake to 3 servings a day is appropriate for adult men.

Further Reading:

• Prostate Cancer Diet
• Healthy Eating Guidelines