Health benefits of whole grains

Health benefits of whole grains

What’s a whole grain?
All grains are whole grains in their natural state. They are seeds made up of three components: the bran, the germ, and the endosperm. A grain can be eaten whole, cracked, split, or ground and still be a “whole grain” – as long as all three components are present. Refining or processing grains strips away the bran and germ, which contain most nutrients, dietary fiber, essential fatty acids, and antioxidants  all of which protect your health. Bleaching (to make flour white) further reduces the nutritional content.Sometimes manufacturers replace a few of the lost vitamins and minerals, which is why you may see products labeled “enriched.” However, most vitamins, minerals, and other protective factors  (e.g., dietary fiber) are still lacking.

Whole grains are good sources of fiber, vitamins, minerals, and key nutrients needed by the body for good health. Numerous studies show that people who eat primarily whole grains have less obesity, diabetes, heart disease, colon and pancreatic cancer, hypertension (high blood pressure), high cholesterol, macular degeneration, and possibly even less acne. People eating whole grains live longer, healthier lives! On the other hand, a high intake of refined grains (e.g., white flour, white rice) increases the risk for many of these same health problems.One simple way to reduce your risk of a heart attack is to eat at least 3 servings of whole-grain breads and cereals daily.

Whole grains help people maintain a healthy weight Whole grains are absorbed more slowly and have higher fiber than white bread and other refined grains. They tend to decrease blood insulin levels and improve satiety (feeling full), thus decreasing the tendency to overeat and store excess fat. A diet which includes whole grains is linked to a lower weight and smaller waist circumference.

Whole grains help prevent diabetes Harvard School of Public Health researchers reviewed six studies totaling 286,125 participants and found that eating just two serv-ings a day of whole grains was associated with a 21% decreased the risk of type 2 diabetes.

A nutrition study in Finland looked at the intake of whole grains and the risk of getting diabetes in over 4,000 men and women.

After 10 years, those who ate the most whole grains were 35% less likely to develop diabetes than those who ate mostly refined grains. When considering the extremes, those eating the most whole grain fiber reduced their risk of diabetes by 61% compared to those eating the least. That’s an amazing difference. The fiber in whole grains slows the absorption of sugar and other carbohydrates, lowering blood sugar levels and the risk of developing diabetes.

Whole grains decrease cancer risk.A study looked at diet and the risk of rectal cancer in more than 2,000 people. Researchers found that eating a lot of all these high-fiber foods reduced the risk by 66%. When looking at whole grains alone, the risk was reduced 31%.

Look for whole-grain alternatives to your favorite foods.Use brown rice instead of white. Try whole-grain pasta. Use whole grain flour in place of white. Read food labels to make sure it says 100% whole wheat or 100% whole grain. Labels that read “wheat flour” or “enriched flour” mean white, refined flour. Don’t be fooled.Eat whole grain and lead a full life.