| REAPING THE BENEFITS OF WHOLE GRAINS A Personal Letter from Drs. Brenda and Erik Slovin... We hear it just about every day. We, as a nation, need to eat more whole grain foods. And yet, much confusion exists about what a whole grain food really is, as well as why whole grains are so beneficial for our health. So, here’s the whole, unbleached truth. Whole grains include grains such as wheat, corn, brown or wild rice, oats, barley, sorghum, rye and even popcorn. Unfortunately, food products containing one or more of these whole grains currently only make up about 10% to 15% of the grain products typically found in your local grocery store, so sometimes it takes an effort to find them. But the myriad of whole grains’ health benefits will definitely make your search worthwhile. Health experts recommend that adults eat at least three servings of whole grains every day. Yet, many of us don’t eat any at all, significantly increasing our risk of serious disease. A mountain of growing medical evidence shows that a regular diet of whole grain foods can significantly reduce the risk of heart disease, stroke, cancer, diabetes and obesity. Remarkably few other foods can offer such widely diverse health benefits as those of whole grains. Whole grains also boast a cornucopia of natural nutrients. The bran, or outer shell of the whole grain kernel, and the germ, which is the seed of the whole grain kernel, offer up great health-boosting nutrients such as the essential B vitamins niacin, thiamin and riboflavin. Other whole grain nutrients include magnesium, phosphorus, iron, zinc and, of course, fiber. Whole Grain Foods – Finding The Real Deal Just because a bread is brown does not necessarily mean it is really whole wheat. Some “wheat” bread is just white bread disguised with a bit of caramel coloring! So look carefully at the ingredient label. Does it say “100% whole wheat” or “100% whole grain”? If the first ingredient listed is 100% whole wheat or another whole grain such as oats or rye, then it is likely to be a whole grain food. Watch out for ingredients like wheat flour or enriched flour, as these can be an indication that the food is largely made up of refined flour which is nutritionally worthless. Whole grain should always be the first ingredient listed and whole grain flour should be the only flour in the product. Whole Grains Help You Feel Better And Look Better People who eat whole grains regularly have a significantly lower risk of obesity. Whole grains are low in saturated fat and help maintain healthy blood sugar levels, which in turn, help maintain a low glycemic index rating. The glycemic index rating is a food ranking system that ranks foods based upon their effects on your body’s blood sugar level. Processed foods like white bread or pasta cause your blood sugar to skyrocket, with the result being weight gain and even type 2 diabetes. Conversely, whole grains offer the benefits of a low glycemic index diet. The result? Healthy weight loss, a lower blood sugar level which helps prevent type 2 diabetes, increased energy, and overall good health. Studies also show that a diet rich in whole grain goods can dramatically reduce lifestyle-inhibiting inflammation, particularly in women with type 2 diabetes.(1) Another important benefit of whole grains goes right to the heart of your health, as several studies confirm what nutrition experts have long known to be true. The nutrients and antioxidants found in whole grain foods help dramatically lower LDL cholesterol levels and can reduce the risk of heart disease by as much as an amazing 35%. The fact is that people who make whole grain foods a regular part of a low glycemic index diet have a markedly lower risk of diabetes and heart disease.(2) Easy Ideas To Add More Whole Grain Foods To Your Diet The first and most obvious way to enjoy the many benefits of whole grains is to choose whole grain foods rather than refined grain products whenever possible. This can include prepared food products as well as those that you cook at home. For example, instead of using white flour in your favorite cookie, muffin, bread or pancake recipes, substitute whole wheat flour. And when making corn bread or corn muffins, be sure to use whole corn meal. To give an extra-healthy zip to canned or homemade soups, try adding half a cup of cooked wheat kernels, wild or brown rice, sorghum or barley. When on your grocery store’s cereal aisle, look for cereals made with grains such as buckwheat. Using whole grain pasta instead of pasta containing refined flour is another wonderful way to enjoy the wonderfully tasty benefits of whole grains. Ideally,
you should eat at least 3 to 5 servings of whole grain foods every day.
The USDA defines a whole grain serving as 16 grams of any kind of whole
grain food. Some good examples of one whole grain serving are: By incorporating some of the ideas mentioned above, a multitude of delicious – and healthy - choices are available to you and your family. So challenge yourself to make whole grain foods a part of your daily diet. You will be rewarded with a slimmer, trimmer, and much healthier you. References: .............................................................. |