What Are the Benefits of Eating Whole Grains?
- 1. Reduced Mortality Rates Some researchers have found that people who have included whole grains in their diet are likely to live longer. In other words, whole grains help reduce mortality rate.
- 2. Lowered Risk of Type-2 Diabetes ...
- 3. Proper Weight Management ...
- 4. Lowered Risk of Metabolic Syndrome ...
- 5. Low Blood Cholesterol Levels ...
- 6. Decreased Blood Pressure ...
- 7. Lowered Risk of Cancer
What foods are high in whole grain?
- Corn tortillas instead of flour tortillas
- Fresh fruit, ice cream, yogurt, or gelatin with whipped cream for dessert
- Zucchini noodles topped with spaghetti sauce
- Breakfast cereals made from corn or rice
- Raw veggies with dips instead of crackers
- Gluten free beer, red or white wine, or other liquors like vodka, gin, bourbon, and whiskey
What foods are rich in whole grains?
Whole grains such as oats, brown rice, and quinoa and whole-grain foods such as whole-wheat pasta and whole-grain bread provide cancer-protective fiber and phytochemicals. Whole grains contain all parts of the grain, including the healthy germ and bran. The germ and bran provide more cancer fighting fiber along with protective compounds.
Is whole grain the same thing as whole wheat?
Since wheat is a type of grain, it also falls under the definition of whole grain. Essentially, all whole wheat products are whole grain, but not all whole grain products are whole wheat. Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ.
Is too much whole grains bad for me?
You can still enjoy foods made with grains, as long as you make them whole grains. Whole grains are packed with fiber, which can help lower your cholesterol and reduce your heart disease risk. Fiber slows digestion and the absorption of carbohydrates and may not raise your blood sugar as quickly as refined grains.
What is the healthiest form of grain to eat?
Healthy Grains and How to Enjoy ThemBrown Rice. 1/17. In the world of whole grains, you can argue this is the original star. ... Sorghum. 2/17. Many cultures enjoy this ancient cereal grain. ... Buckwheat. 3/17. It isn't a grain or a wheat. ... Barley. 4/17. ... Oats. 5/17. ... Millet. 6/17. ... Quinoa. 7/17. ... Bulgur. 8/17.More items...
Is whole grain really better than white?
The bottom line. Whole wheat bread is usually a healthier choice than white bread since it has more fiber and fewer calories. Pence recommends looking for labels that say 100% whole wheat to make sure you're getting all the health benefits. Whole wheat flour should also be the first ingredient listed.
What is healthier wheat or whole grain?
Whole grains are healthier than whole wheat because they often contain more fiber. Though 100% whole wheat can be a type of whole grain, some products contain a mix of wheat and white flour. Look for labels that say whole grain or 100% whole wheat, as both are healthy choices.
Which is healthier whole grain or refined?
Whole grains are healthier than refined grains. A whole grain is a grain in its original state – the whole seed, or kernel, of the grain. Whole grains have more nutrients than refined grains, which consist of a seed stripped of one or more its layers.
What is the healthiest bread to eat?
Here's a look at five of the healthiest bread options according to dietitians and the nutrients they provide.Whole grain bread. Wholegrain bread doesn't cause blood sugar spikes like white bread does. ... Rye bread. ... Sprouted grain bread. ... Whole-grain sourdough bread. ... Multigrain bread.
What type of bread is the healthiest?
The 7 Healthiest Types of BreadSprouted whole grain. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. ... Sourdough. ... 100% whole wheat. ... Oat bread. ... Flax bread. ... 100% sprouted rye bread. ... Healthy gluten-free bread.
Is oatmeal a whole grain?
But regardless of which you choose, Slavin says all types of oatmeal are considered whole grains, and all should be more or less equal in terms of their basic nutritional properties. In other words, all kinds of oatmeal are healthy, experts say—with some caveats.
Is popcorn a whole grain?
When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.
Are oats healthier than wheat?
Summary. Oat is higher in calories, fats, proteins and has a higher glycemic index. It is richer in phosphorus, copper, magnesium, magnesium, and vitamins B1, B2, B5, and folate. Comparatively, wheat is richer in fibers, zinc, selenium, iron, and vitamins B3 and B6.
Are whole grains inflammatory?
Eating whole grain foods, such as oats and grainy breads, is better for health than refined grain foods such as white bread or pizza. But whole grains are also thought to have a role in inflammation.
What does whole grain do to your body?
Grains are naturally high in fiber, helping you feel full and satisfied — which makes it easier to maintain a healthy body weight. Whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.
Is quinoa a whole grain?
Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber.
Why is whole grain flour better than white?
Whole wheat flour is also rich in vitamins B-1, B-3, and B-5, along with riboflavin and folate. It also has more iron, calcium, protein, and other nutrients than white flour. When you are eating a low-calorie diet plan, it's important that the calories you're consuming are loaded with as many nutrients as possible.
How much better is whole wheat bread than white?
Whole wheat is processed to include all three nutritious parts, but white flour uses only the endosperm. When put head-to-head with whole wheat bread, white is a nutritional lightweight. Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium.
Why is brown bread better than white?
Brown Bread is made from the whole wheat flour that is the wheat grains are not processed to remove bran and germ. It is more nutritious as it contains more fiber and nutrients than white bread due to being made from whole wheat flour. It is not as soft as white bread as it contains bran.
Why whole grains are better?
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.
Why are whole grains good for you?
Lower your risk of heart disease. One of the biggest health benefits of whole grains is that they lower your risk of heart disease, which is the leading cause of death worldwide ( 7. Trusted Source. ).
What are the benefits of grains?
Second, some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut bacteria, which are important for digestive health ( 5, 18 ).
What is the best diet for stroke prevention?
Whole grains are also recommended in the DASH and Mediterranean diets, both of which may help lower your risk of stroke ( 11 ).
How many grams of whole grains are in a serving?
Results indicated that every 1-ounce (28-gram) ser ving of whole grains was linked to a 5% lower risk of death ( 28 ).
What does it mean when you see whole grains on a package?
Seeing “whole grain” on the packaging does not automatically mean that the product is healthy. SUMMARY. Whole grains contain all three parts of the grain. There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa.
What is the best cereal for longevity?
For improved health and longevity, consider adding whole grains to your diet every day. Healthy, whole-grain breakfast cereals, such as steel-cut oatmeal, are a popular choice.
What are grains?
Grains are the seeds of grass-like plants called cereal s. Some of the most common varieties are corn, rice, and wheat. Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth. Bran.
What are the nutrients in whole grains?
While it’s true that whole grains contain vitamins, minerals, fiber, and polyphenols, these nutrients are found in many other foods, often in greater concentrations: 1 Fiber: Looking for fiber? Eat cruciferous vegetables, flaxseed, chia seeds, nuts, avocados, blackberries and raspberries — all of which provide more fiber than whole grains and far fewer digestible carbohydrates. 2 Magnesium: Although most whole grains are considered a good source of magnesium, mackerel, cooked greens, almonds, hemp seeds, pumpkin seeds and sunflower seeds contain equivalent or greater amounts per serving. 3 Thiamin: Seafood has the edge over whole grains for thiamin, and pork is higher in this B vitamin than any other food. 4 Niacin: Chicken, turkey, red meat (especially liver), fatty fish and avocado are better sources of niacin than whole grains. 5 Polyphenols: The jury is still out when it comes to the magnitude of effect of plant phenols on health. However, you certainly don’t need to consume whole grains to get them. Vegetables, berries, olive oil, tea, spices, coffee, and dark chocolate contain an array of potentially beneficial polyphenols.#N#36#N#36
What is the most common grain in the US?
Wild rice. According to the Whole Grains Council, the most commonly consumed whole grains in the US are whole wheat, oats, and brown rice. Buyer beware: over the past several decades, the term whole grains has become a buzzword among the health conscious.
What were the main grains grown during the agricultural revolution?
During the Agricultural Revolution, larger quantities of wheat, barley, rice and other grains were grown and became a part of the human diet in many other areas. Since then, people around the world have consumed a variety of grains based on cultural preferences and availability.
What are the parts of a grain?
In their natural “whole” state, grains have a hard, inedible husk that covers three edible parts: Bran: fiber. Germ: contains some B vitamins, minerals, fat, and protein. Endosperm: major portion of the grain; mainly starch with a small amount of protein, vitamins and minerals.
Can you eat whole grains on a low carb diet?
While the fiber content of whole grains may very well play a role in these beneficial health effects, you can consume a wide range of different fibers in the context of a low-carbohydrate diet by eating nuts, seeds, avocados, low-carbohydrate fruits and non-starchy vegetables.
Do whole grains contain phytonutrients?
Whole grains also contain phytonutrients, which are compounds found in plants that appear to protect cells from damage and reduce inflammation in the body. It has been postulated that phytonutrients may be at least partly responsible for some of the health benefits that have been attributed to whole grains.
Do you need whole grains to get polyphenols?
Polyphenols: The jury is still out when it comes to the magnitude of effect of plant phenols on health. However, you certainly don’t need to consume whole grains to get them. Vegetables, berries, olive oil, tea, spices, coffee, and dark chocolate contain an array of potentially beneficial polyphenols. 36.
What are the parts of wheat?
Each grain of wheat is made up of three basic parts: the bran, the endosperm and the germ. The bran is the outer coating of the grain, the endosperm is made up of starches and is there as reserved food for the plant that would grow if the wheat were planted. And that potential plant is called the germ.
Is whole wheat flour processed?
As I just mentioned, whole wheat flour is processed. If you’re looking for a less processed form of wheat, think about trying wheat berries, which are whole wheat kernels, or cracked wheat, which is exactly what it sounds like. Both are hearty, nutty, nutritious and filling.
Is whole grain intake a risk factor for diabetes?
Similarly, a 2013 meta analysis in the European Journal of Epidemiology combining results from 16 observational studies found an inverse relationship between whole grain intake and risk of diabetes—increased whole grain intake correlated to decreased risk of diabetes.
Is whole grain a good source of nutrition?
Though the Dietary Guidelines for Americans —created for the USDA by a panel of experts based on the body of nutrition evidence—have long recommended increasing whole grain intake as part of a healthy diet, many blogs and diet books are eschewing that advice, denouncing whole grains as a source of "antinutrients.".
Is whole grain bad for you?
For these advocates, whole grains are not a poor choice because of their energy or carbohydrate density, but because of certain molecules, known as lectins and phytates, present in grains.
Do whole grains contain vitamins?
Whole grains also naturally contain several B vitamins and minerals, which are removed in refined carbohydrates (although in most refined flour products in the U.S. and Canada, vitamins and iron are added back via enrichment).
Does whole grain diet help with lipids?
Research suggests that the increased soluble fiber content of whole grains may help lower blood lipids by preventing cholesterol reabsorption in the gut, and may promote good gut health by providing prebiotics, a type of fiber that feeds healthy gut bacteria.
Is wheat germ lectin bad for you?
Further, the low concentrations of lectins in edible grains and grain-based foods are not associated with negative health effects. A 2014 research review in the journal Cereal Science concluded that the current data on lectins does not support negative health effects as people consume them normally in foods. “The current scientific evidence is strong and consistent to suggest that whole grains have beneficial effects in individuals with no genetic predisposition for celiac disease, despite the dietary lectin content,” the review authors write. “Despite numerous speculative assumptions that wheat germ lectins cause intestinal damage and disease, there is at present neither evidence that this is the case nor reason to recommend the healthy population to abstain from whole grain food products.”
What is grain used for?
They are eaten by humans, and also used to feed and fatten up livestock. Then grains can be processed into various different food products
How many grains should a woman eat a day?
In the US, the health authorities recommend that women eat 5-6 servings of grains per day, and men eat 6-8 ( 1 ).
Why are refined grains considered empty calories?
The fiber and nutrients have been stripped out, and refined grains therefore classify as “empty” calories. Because the carbs have been separated from the fiber, and perhaps even ground into flour, they are now easily accessible to the body’s digestive enzymes.
Why does paleo diet not include grains?
The paleo diet shuns grains on principle, but low-carb diets eliminate them because of the carb content.
Why do people avoid grains on paleo diet?
With the rising popularity of the paleo diet, which eliminates grains, people all over the world are now avoiding grains because they believe they are unhealthy. As is so often the case in nutrition, there are good arguments on both sides. This article takes a detailed look at grains and their health effects, examining both the good stuff, ...
Why should diabetics avoid grains?
When diabetics eat a lot of carbs, their blood sugars skyrocket, except if they take drugs (like insulin) to bring them down. People who have insulin resistance, metabolic syndrome or diabetes may therefore want to avoid grains, especially the refined variety.
What are some grains that are not grains?
Other grains that are consumed in smaller amounts include barley, oats, sorghum, millet, rye and several others. Then there are also foods called pseudocereals, which are technically not grains, but are prepared and consumed like grains. These include quinoa and buckwheat.
What are the parts of whole grain kernels?
Whole grain kernels have 3 parts - The bran, the endosperm and the germ. These can generally be found in foods like oatmeal, popcorn, quinoa and brown rice.
What is a multigrain?
Whole grain denotes that all parts of the grain kernel have been used. On the other hand multigrain denotes that this food item contains more than one type of grain, these may or may not be the whole grains. While that solves the question of ...
Is bread a multigrain bread?
An average loaf of bread is made from wheat but a multigrain bread may also include barley, millet, flax, oats, quinoa and other such healthy products. The benefits of multigrain are as follows. They are high in macro-nutrients. They possess dietary fibre. They are both low calorie and low fat. While both whole grain and multigrain have different ...
Is multigrain bread good for diabetes?
They help your digestive system. They lower the risk of type 2 diabetes. Multigrain may have many different types of grains, in different quantities and in different food items. For the sake of understanding let us take a multigrain bread as our multigrain food item.
Is whole grain better than other foods?
While whole grain foods are healthier than most other foods , it is important that you keep an eye on the sugar content and other ingredients in the products that you buy. These are just a few of the benefits of whole grain. Whole grain products are high in nutrients and fibre. They lower your risk of heart disease. They reduce the risk of obesity.
Is whole grain better than multigrain?
While both whole grain and multigrain have different benefits to them the simple answer is that whole grain is the better and healthier alternative. Whole grain is always beneficial for you as the whole kernel is good for you and helps you in all of the ways mentioned above. By contrast, multi-grains benefits depend entirely on the grains chosen.
What is the difference between whole wheat and whole grain?
Whole Wheat vs. Whole Grain: What You Should Know 1 The bran provides fiber, antioxidants, and B vitamins. 2 The germ also contains B vitamins as well as alpha-linolenic acid (an omega-3 fatty acid), and some minerals. 3 The endosperm is predominantly starchy carbs. It’s also the part used to make refined white flour.
What are the three parts of a whole grain?
Here’s how it works: Whole grains contain all three edible parts of the grain: the outer bran, the germ, and the endosperm. On the other hand, refined or processed grains lack at least one of these layers — and therefore nutrients.
What Does “Multigrain” Mean?
Another similar-sounding term found in the bread and cracker aisles is “multigrain.” This simply means that the product contains more than one grain.
What is the difference between bran and germ?
The bran provides fiber, antioxidants, and B vitamins. The germ also contains B vitamins as well as alpha-linolenic acid (an omega-3 fatty acid), and some minerals . The endosperm is predominantly starchy carbs. It’s also the part used to make refined white flour. Some common whole grains include:
Is whole wheat a grain?
Whole wheat is a whole grain, but “not all whole grains are whole wheat,” says Krista Maguire, RD, CSSD, Beachbody’s Nutrition Manager. “In fact, some whole grains contain no wheat at all.”. Say what? That’s perhaps the most confusing thing about these terms.
Do you have to say "whole" before a grain?
When it comes to the grains, be sure they say “whole” before the name of the grain . These whole grains should be listed as the first ingredient (or ingredients if the product contains multiple whole grains), Maguire says. Lastly, if the ingredients list passes snuff, look at the nutrition facts.
Do whole grains end up in the supermarket?
While some of these grains end up processed before you find them on supermarket shelves, they start out life as whole grains.
