WHOLE GRAINS

Health Benefits of Whole Grains

Whole grains are dense in nutrients and fiber.

Whole grains can claim a wide array of health benefits that many foods cannot. Not only do whole grains contain fiber and traditional nutrients such as B vitamins, vitamin E, magnesium and iron, but also numerous disease fighting phytochemicals and antioxidants. More and more, consumers know that fruits and vegetables contain these disease fighting agents, but what they do not know is that whole grains contain these important chemicals much less that they often contain more than most common fruit and vegetables. Further, some of the antioxidants in grains are not found in fruits and vegetables.

Studies have shown that people who eat whole grains have lower total cholesterol. Various large epidemiological studies on a variety of different populations note that people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, and digestive system cancers by 21-43%, and hormone- related cancers by 10-40%. Furthermore, in intervention studies where whole grains became a regular part of the diet, people showed improved blood glucose levels and insulin sensitivity.

The data have convinced The American Heart Association, the Dietary Guidelines for Americans, and Healthy People 2010 to all recommend three daily servings of whole grains. Yet the average American eats less than one daily serving of whole grains, and over 30% of Americans never eat whole grains.

Meta-analysis Explains Whole Grains' Health Benefits

In many studies, eating whole grains, such as oats, has been linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. A new study and accompanying editorial, published in the American Journal of Clinical Nutrition explains the likely reasons behind these findings and recommends at least 3 servings of whole grains should be eaten daily.

Whole grains are excellent sources of fiber. In this meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake.

But it's not just fiber's ability to serve as a bulking agent that is responsible for its beneficial effects as a component of whole grains. Wheat bran, for example, which constitutes 15% of most whole-grain wheat kernels but is virtually non-existent in refined wheat flour, is rich in minerals, antioxidants, lignans, and other phytonutrients-as well as in fiber.

In addition to the matrix of nutrients in their dietary fibers, the whole-grain arsenal includes a wide variety of additional nutrients and phytonutrients that reduce the risk of cardiovascular disease. Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.

Whole grains are also important dietary sources of water-soluble, fat-soluble, and insoluble antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.

Lower insulin levels may also contribute to the protective effects of whole grains. In many persons, the risks of atherosclerotic cardiovascular disease, diabetes, and obesity are linked to insulin resistance. Higher intakes of whole grains are associated with increased sensitivity to insulin in population studies and clinical trials. Why? Because whole grains improve insulin sensitivity by lowering the glycemic index of the diet while increasing its content of fiber, magnesium, and vitamin E.

 The whole kernel of truth: as part of your healthy way of eating, whole grains can significantly lower your risk of cardiovascular disease, obesity and type 2 diabetes. Enjoy at least 3 servings a day. No idea how to cook whole grains? Just look at the "How to Enjoy" section in our profiles of the whole grains, or for quick, easy, delicious recipes, click on this link to our Recipe Assistant and select oats or whichever whole grain you would like to prepare.

Follow the menu link to the specific whole grain in our list of Super Foods that Heal for more information about it and it’s healing properties.

Many whole grains are rich in nutrients and high in fiber giving them a spot in our list of super foods that heal.
Word of caution for diabetics: Whole grains are best included in your diabetic diet plan as whole grains. Processed whole grains have a higher glycemic index due to the fact that when a whole grain processed into flour or other forms it becomes easier to digest and convert to blood glucose. The fiber is often removed along with other beneficial nutrients.are dense in nutrients and fiber.