Consumers should steer towards whole grain foods that are high in fiber and that have few ingredients in addition to whole grain. Moreover, eating whole grains in their whole forms—such as brown rice , barley, oats , corn, and rye—are healthy choices because they pack in the nutritional benefits of whole grains without any additional ingredients. As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity.
Most studies, including some from several different Harvard teams, show a connection between whole grains and better health. Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein LDL, or bad cholesterol, triglycerides, and insulin levels. Replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk. The fiber, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes.
The data on cancer are mixed, with some studies showing a protective effect of whole grains and others showing none. By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem. It also helps prevent diverticular disease diverticulosis by decreasing pressure in the intestines. Some grains contain the naturally-occurring protein, gluten.
While gluten can cause side effects in certain individuals, such as those with celiac disease, most people can and have eaten gluten most of their lives—without any adverse reaction.
However, negative media attention on wheat and gluten has caused some people to doubt its place in a healthful diet, though there is little published research to support such claims. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.
Skip to content The Nutrition Source. Harvard T. Although the evidence is mixed at this point, what will definitely lower your risk of cancer, says Delbridge, is eating a diet that includes not only whole grains but lots of fruits and vegetables and not a lot of meat or processed foods.
This was true even after taking into account other factors like smoking, age, and body size. Since gum disease is linked to inflammation and other health conditions like heart disease, this is about more than just a pretty smile. Not only will whole grains help you live better, they may also help you live longer.
Carbs can be good for you. The trick is to find the right kind of carb and Resistant Starch is one. It's a carb that acts more like a fiber. Because it's not easily digested, it moves slowly through your digestive system burning more fat, stoking the hormones that make you feel full, maintaining your insulin in good working order and keeping blood sugar and cholesterol levels down.
Try for 10 to 15 grams daily. Oatmeal, pearl barley and brown rice are all good whole grain sources of Resistant Starch, which is also found in green bananas and other non-grain foods. Updated June 24, Save Pin More. You've heard whole grains are healthy. But why? Here's the lowdown on why you should be eating them. Start Slideshow. Credit: Getty Images. Replay gallery. Pinterest Facebook.
Up Next Cancel. Share the Gallery Pinterest Facebook. If you eat the right kind, you can be healthier and happier! Terms and conditions Privacy policy Contact You can email me at contact harukawrites. Sharing is caring! Filed Under: Weight loss. Notify of. Recipe Rating Recipe Rating. Inline Feedbacks. It contains small amounts of vitamins and minerals. The germ is the part of the seed from which a new plant sprouts. It's a concentrated source of nutrients.
Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. Grains and whole grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.
Make at least half the grains in your diet whole grains. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores.
Many whole-grain foods, including a variety of breads, pastas and cereals, are ready to eat. It's not always easy to tell what kind of grains a product has, especially bread.
For instance, a brown bread isn't necessarily whole wheat — the brown hue may come from added coloring. If you're not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list. It may seem like it doesn't add up, but actually white whole-wheat bread is made with whole grains, just as is regular whole-wheat bread. White whole-wheat bread also is nutritionally similar to regular whole-wheat bread.
So if you prefer the taste and texture of white bread, but want the nutritional benefits of whole wheat, choose white whole-wheat bread over refined white bread. If all of the grains you eat are whole grains, you may need to take extra care to get sufficient folic acid, a B vitamin.
While most refined-grain products are fortified, whole grains are not typically fortified with folic acid.
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