Live It Articles Whole Grains and Flaxseed

Whole grains can equal whole “gains” in our health! We all know the importance of getting proper amounts of fiber. Health officials are suggesting at least 25 to 35 grams a day. I just read about a study that pointed out yet another great benefit of eating whole grain. Switching from refined to whole grains can lower high insulin level, lowering the risk of heart disease and diabetes.

Researchers fed overweight people with high insulin levels a diet with six to ten servings daily of food made from whole grains. All the volunteers’ insulin levels were lowered during a six-week study. Researchers aren’t sure yet if it’s the extra fiber, magnesium, or assorted phytochemicals in the whole grains that made the difference.

Whole–grain breads, cereals, muffins, rice, pasta, cookies and pizza dough were used in this study. The volunteers actually preferred the whole-grain products.

Another great way to increase fiber and receive other health benefits is flaxseed. In fact, flax is fast becoming the oat bran of this century. Flaxseeds are chock full of health-promoting omega-3-fatty acids, phytoestrogens, fiber and protein. The tiny, shiny brown seeds with a mild nutty flavor are rich in alpha-linolenic acid, an omega-3 fatty acid that helps reduce blood clotting, primes immune function and helps prevent abnormal heart rhythms. The seeds are also rich in lignans, phytoestrogens that may hinder hormone-related cancers such as breast and prostate. The fiber in flax is mostly insoluble, which helps relieve constipation, but its also partly soluble, which helps lower cholesterol and steady blood sugar.

Flaxseed oil and supplements are not the way to go. To reap all of flax’s nutrition benefits, choose ground flaxseed. Store ground flaxseed in a cool, dry place in an airtight, opaque container and it has a shelf life of four months. To keep longer, refrigerate or freeze it and it will keep indefinitely. Most health food stores and many supermarkets carry ground flaxseed (look in the bulk or organic section).

There are plenty of ways to work ground flaxseed into your meal plan. Add gradually over time to allow your body to adjust to the increased fiber, and drink plenty of fluids. Add ground flaxseed to casseroles, burgers, meatloaf, yogurts, salads and cereal. Mix in dough and batters for pancakes, waffles, muffins, and other baked items. Foods may brown more quickly with flax. You can replace some of the fat in a recipe by adding ground flax seed. (3/4 cup ground flaxseed for 1/4 cup oil)

Four teaspoons of ground flaxseed will equal one fat on the exchange plan. Please, turn to page 61 in your Member’s Manual (Live-It section) and add ground flaxseed under Nuts and Seeds. While you are on that page, check to see if you have made the correction for the proper amounts of peanuts and pecans. The correct amount is 20 small or 10 whole peanuts. The correct amount for pecans is 4 halves or 2 whole large pecans.

Happy Thanksgiving to Each of You!

Kay Smith
First Place Associate Director


Kay is the associate national director of First Place and has been on the First Place staff since 1987.

Kay is a popular speaker at retreats, seminars, Conferences, FOCUS Weeks and Workshops across the country. Kay is the First Place food exchange expert and writes a monthly article in the First Place E-Newsletter on nutrition. She also was a contributing writer to the Today Is the First Day devotional book. Her delightful personality and love for people endears her to everyone she meets, and they quickly become her new best friend.

Kay and her husband, Joe, live in Roscoe, TX. They have two children and five grandchildren. Two of the young grandchildren are making a name for themselves on the golf circuit. Two of the young grandchildren are making a name for themselves on the golf circuit, and the three oldest grandsons are all involved in numerous sporting events, which Kay and Joe attend as often as possible.