A Quick Guide to the Benefits of Whole Grain
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?
Common Types of Whole Grains:
- wild rice
- brown rice
- whole wheat
- oatmeal
- whole oats
- barley
- whole rye
- bulgar
- popcorn
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.
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.
According to Philip Mellen, M.D., "Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods." Subsequent studies have born that out – – especially with whole grains. Greater whole grain intake is associated with less obesity, diabetes, high blood pressure, and high cholesterol – – major factors that increase the risk for heart disease and stroke.
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 in your regular recipes for cookies, muffins, quick breads and pancakes
- add brown rice, wild rice or barley in your vegetable soup
You can find whole grain in
d´s assortment of muffins and breads.
You can find more information on nutritional value of whole grain from the following websites.
http://www.cspinet.org/nah/wwheat.html
http://www.oznet.ksu.edu/library/fntr2/mf2560.pdf
