Below are 2 of the scientific updates by Reed Mangels, PhD, RD appearing in the latest issue of Vegetarian Journal.
Another Reason to Choose Whole Grains
We’ve all heard it — “Eat more whole grains.” Yes, we know whole grains are higher in fiber so we’re less likely to be constipated, but are there other benefits of whole grains? And, just what is a whole grain? According to the Whole Grains Council, it’s a grain that still has all the important parts and naturally-occurring nutrients of the grain seed. Whole grains include whole wheat, brown rice, quinoa, and oats. The USDA recommends that at least half of our servings of grains be whole grains, although it would be great to have even more whole grains in our diets.
A recent study suggests that higher whole grain intakes are associated with a lower risk of breast cancer. Researchers followed more than 90,000 women in the United States, checking with them every few years to see what they were eating and how their health was. Women with the highest intake of whole-grain foods [about 1 1/2 servings per day] had the lowest risk of premenopausal breast cancer. If individual whole-grain foods were looked at, the only significant result was that eating more brown rice was associated with a slightly lower risk of premenopausal breast cancer. Women with the highest intakes of white bread had the highest risk of breast cancer, both pre- and post-menopause.
Farvid MS, Cho E, Eliassen AH, Chen WY, Willett WC. 2016. Lifetime grain consumption and breast cancer risk. Breast Cancer Res Treat. 159(2):335-345.
Iodine in Plant Milks
Iodine is a nutrient that is needed for the thyroid gland to function normally. Studies have reported that iodine intakes of vegans in several countries are lower than those of non-vegetarians. Staples of a vegan diet, including most fruits, nuts, and vegetables, are low in iodine, although their iodine content varies depending on the soil they’re grown on and irrigation and fertilization practices. Cow’s milk and other dairy products are a main source of iodine for many people in the United States. These products are not naturally high in iodine. They contain iodine because iodine-containing disinfectants are used to clean milking machines and the iodine from these products ends up in the cow’s milk. Are plant milks a source of iodine? Researchers examined the iodine content of plant milks in the U.S. They analyzed 30 different plant milks from 16 companies. Products were based on soy, almonds, rice, coconuts, pistachios, walnuts, hemp, and cashews. The milks were very low in iodine, containing about 3% as much iodine as cow’s milk. Some have suggested fortifying plant milks with iodine, but presently this is not a common practice. Vegans can get iodine from iodized salt, iodine supplements, and sea vegetables although the amount of iodine in sea vegetables is variable.
Ma W, He X, Braverman L. 2016. Iodine content in milk alternatives. Thyroid. 26(9):1308-10.
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