The Benefits of Whole Grains


Whole grains, are grains which retain the bran layer, germ and the endosperm. In contrast, grains that are refined only retain the endosperm.

Some examples of whole grain are corn, cornmeal, brown rice barley and oatmeal.

When you consume these foods, you fill your body with some awesome benefits, such as vitamins, minerals and complex carbohydrates.

Prevention is Better than Cure

Dealing with cancer or heart disease is not an easy thing. Thousands of people die every year due to these diseases. However, did you know that a diet rich in whole grain may help reduce the risk of heart disease and some cancer?

When I was a child I use to hear my mother say "prevention is better than cure." What she meant was it is better to stop something bad happening than it is to deal with it after it has happened. I believe with all my heart that having a healthy eating lifestyle can help prevent a host of diseases. I think it's important to make these grains part of your healthy diet?

Fiber

Another benefit of these healthy grains are it's high fiber content.

Experts say that Americans only get half the fiber they need. To help get enough fiber in your diet, I recommend eating lots of whole grains, fruits and vegetables.

Fiber and cholesterol levels

Fiber is a key to lowering cholesterol levels. I tell you this from my personal experience because I saw improvement in my cholesterol levels when I started consuming high fiber foods.

Fiber and Intestinal Health

Fiber is also great for intestinal health. It helps to reduce toxins. If toxins are allowed to remain in the body it can lead to chronic constipation and disease. Remember what my mother use to say...Prevention is better than cure.

Fiber and Weight loss

Did you know that there is no need to diet hungry? Diets rich in fiber help keep you satisfied while you lose weight. Also, most high fiber diets are lower in calories and larger in volume than low fiber diets. Now, that's what I call a win-win situation. So enjoy fiber rich foods as part of your weight management plan!

Fiber and blood sugar levels

Fiber, can help improve blood sugar levels. I recommmend people with diabetes to eat foods rich in fiber because they can slowdown the absorption of sugar.

A high-fiber diet may also reduce the risk of getting type 2 diabetes.

Daily Fiber Recommendations

WOMEN AGES 19-50[25 grams]
WOMEN OVER AGE 50 [21 grams]

MEN AGES 19-50 [38 grams]
MEN OVER AGE 50 [30 grams]

Manufactures and Labels

For any manufacture to explain, on their labels the health benefits of whole grains, there are some nutritional requirements (set by the United States Food and Drug Administration) they must meet. One of these requirement is the product must contain at least 51 percent of weight whole grains, such as whole wheat or whole oats.

Taking advantage of the benefits

There are a lot of ways to get the health benefits of whole grains. One-way is to do what I do...Eat lots of whole grain cereal. You can also use whole grain cereal as an ingredient in your recipes.

The United States Food and Drug Administration's "The Food Guide Pyramid" says that you should get 6-11 servings per day of "breads, cereals, rice and pasta- all foods from grains." As part of your 6-11 servings per day, the United States Food and Drug Administration suggests "several servings a day of foods from whole grains, such as whole wheat bread and whole grain cereals."

Be sure to read our article entitled -White Whole Grain Bread

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