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			Eat That Sandwich Like a Grown-Up


	If you’re tempted to nibble around the bread crusts when you finish a sandwich, you might be leaving out the most nutritious part. A recent study suggests that dark brown bread crust may contain six times more antioxidants than the lighter colored innards of the loaf. Come to the Dark Side Seems it is a matter of basic chemistry. High heat during baking turns the carbohydrates and protein in the dough into new compounds that have high antioxidant potential. Just be sure to choose the right bread. We’re talking whole-grain, dark, and crusty. Mmmm. Here’s some news to make your heart sing: When you pick the right bread, your blood pressure wins! Three grains recently tested had blood pressure benefits: whole wheat, barley, and brown rice. Look for them in whole-grain breads, cereals, and other grain-based goodies. The Whole Story In a study, all three grains were good for lowering blood pressure in middle-aged people with mildly high cholesterol and prehypertension. How? Chalk up another one for fiber. Both the soluble and insoluble fiber in grains reduce blood pressure -- and soluble fiber takes a bite out of cholesterol, too. High cholesterol and high blood pressure often occur together, and the combo is doubly dangerous for your heart and blood vessels. Better Tasting Fiber? Whole grains don’t have to taste boring and bland. Whip up a couple of these special recipes to increase the yummy factor in high-fiber foods: Asian Brown Rice : With just a few ingredients, this recipe gives you interesting taste and texture. Barley-Black Bean Salad: Try this easy, hearty dish for lunch. Apricot-Wheat Germ Muffins: The nutty wheat germ is a delicious play against the sweet-tangy dried apricots.

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Eat that Sandwich Like a Grown-Up