People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Read the label and select cereal based on the whole-grain and fiber content -- and remember, the less sugar, the better. Most studies lump together different types of whole grains, making it hard to separate the benefits of individual foods. But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health. Seeing “whole grain” on the packaging does not automatically mean that the product is healthy. Health Benefits of eating more Whole Grains Having a whole grain diet helps lose weight, as compared to refined grains -- rich in starch, gluten and devoid of … As the name implies, multi-grain bread and other products are made of more than one grain. It can be … U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010.". But lots of other nutrients and fiber don't get added back. “Whole grain foods like brown rice, pasta, wholemeal bread and whole grain cereals are packed with nutrition and people who eat them regularly are less likely to develop heart disease, type 2 diabetes, even bowel cancer,” says Felicity Curtain, Accredited Practising Dietitian and Nutrition Manager at GLNC. The trillions of naturally-occuring bacteria in your gut feed on fiber … Cynthia Harriman, director of food and nutrition strategies, Oldways and the Whole Grains Council. Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. Rather, the relationship between health benefits and whole grain consumption is non-linear. Sprouted grain bread is made from whole grains that have begun to germinate. In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause (28). Eating whole grains can be a major part of achieving your ideal weight while at the same time improving your health. We also know that we are statistically consuming less fat that we have in previous decades, and fewer vegetables. Still, whole-grain breads and cereals, as well as added bran, have been specifically linked to reduced heart disease risk (8). In fact, eating 3 servings of whole grains daily was linked to lower body mass index (BMI) and less belly fat in a review of 15 studies in almost 120,000 people (12). You can also experiment with new whole grains that you may not have tried before, such as quinoa. (11) Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke. Fiber is important for gut health. These "white whole-grain" products are a great way to transition into eating more whole grains, particularly if your children are turning their noses up at them or will only eat white bread. Another baking option to boost whole grains is to replace one-third of the flour with whole-grain oats. Look for the word “whole” in front of types of grains. This could be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity (16). Even many restaurants now offer brown rice and other whole-grain options. Decades of research suggest that whole grains are linked to a lower risk of obesity. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. T he organic food industry is a booming business, and with the recent sale of natural-foods giant Whole Foods to Amazon, it’s expected to grow … Healthline Media does not provide medical advice, diagnosis, or treatment. Make polenta out of whole-grain cornmeal. In addition to being highly nutritious, whole grains may also enhance digestive health, promote weight loss, protect against cancer, fight inflammation, … You probably know to avoid products made of "refined" wheat. Eating whole grains regularly could help lower inflammation, a key factor in many chronic diseases. Larson, N. Journal of the American Dietetic Association, February 2010; vol 110. When you eat foods made from whole grains, you get the nutritional benefits of the entire grain. It becomes much lighter when it is cooked. Whole grains have been a part of the human diet for tens of thousands of years (1). The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity. Reduced risk of type 2 diabetes. They … Quick tip: Eat a variety of whole grain foods to avoid becoming bored with just one type. This article takes a close look at grains and their health effects, both the good stuff and the…. Terms like "multigrain," "100% wheat," "cracked wheat," "organic," "pumpernickel," "bran," and "stone ground" may sound healthy, but none actually indicates the product is whole-grain. Whole grains are packed with fiber. Why? Also, many people have the perception that whole grains just don't taste good, or that it's difficult to work them into their daily diets. Eating fiber-rich foods can help fill you up and prevent overeating. Some of the most common varieties are corn, rice, and wheat. Whole grains can be an excellent source of fiber. Whole wheat contains among the highest amount of fiber of the whole grains. Eating whole grains offers many health benefits. Research on whole grains and cancer risk have provided mixed results, though they show promise. © 2005 - 2019 WebMD LLC. This one is pretty easy, as long as you don’t let food marketers trick you. Short answer: Provided that the multi-grain product is also whole grain, there are many benefits, including its ability to improve digestion, provide a more diverse mineral intake, protect the heart, build strong bones, improve the metabolism and boost circulation, among others! Yet the average American eats less than one serving per day, and over 40% never eat whole grains at all. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story. Elaine Magee, MPH, RD, consultant, WebMD. Replacing refined grains with whole grains is a good place to start. If it simply says “wheat” instead of “whole wheat,” it’s not whole. Still, research on whole grains’ anticancer effects is mixed. Try using whole-grain flours, such as whole-wheat pastry flour. What’s more, in a recent study, people with unhealthy diets replaced refined wheat products with whole wheat products and saw a reduction in inflammatory markers (21). Some examples of whole grains foods include barley, buckwheat, bulgur, farro, oats, quinoa and rye. Gluten-free whole grains, including buckwheat, rice, oats, and amaranth, are fine for most people with these conditions. There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa. Add barley to canned soup, and then boil to cook the barley. Since it is strongly recommended to consume more protein and fiber in order to attain weight loss (and whole grains are rich in fiber and protein), eating more whole grains makes complete sense. The USDA recommends that half the day’s grain choices be whole grain. Whole grains help regulate blood sugar levels in your body and prevent them from spiking. You should be eating whole grains in place of calories from refined carbs and fatty foods. Make your snacks whole grain. Ideally, the whole grain will be the first ingredient in the list, indicating that the product contains more whole grain than any other ingredient by weight. In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure. 11. Refined Grains. More Fiber. Researchers concluded that heart-healthy diets should include more whole grains and fewer refined grains. Eating whole in place of refined grains may lower your risk of type 2 diabetes (14). For improved health and longevity, consider adding whole grains to your diet every day. Additionally, some health benefits linked to fiber may help lower your risk of cancer. Second, some types of fiber in grains act as prebiotics. Joanne Slavin, PhD, RD, University of Minnesota. All rights reserved. Moreover, studies have linked whole grain intake to lower fasting blood sugar levels and improved insulin sensitivity (17). Here are some ideas for adding whole grains to your diet: There are many ways to work whole grains into your diet. For whole-grain nutrition without the "grainy" taste, there are newly reformulated products that use lighter whole wheats and new processing techniques to make them look and taste more like white flour. Based on the wide range of food choices at our disposal and health issues that we face on day to day basis, healthy eating is vital. When time is an issue, there are great ready-to-use brown rice products. Intake of whole grain food helps to fill you up as well as prevents new eating. The results of these and other studies support public health recommendations to replace most refined grains with whole grains (22). Whole grain foods have more fibre than refined grains. Refined grains have had the germ and bran removed, leaving only the endosperm. Are you eating enough whole grains? What is Multi-Grain? 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