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- The Reasons We Eat
- Seafood Choices for Your Health & a Healthy World
- Five Ways to Green Your Kitchen on a Budget
- What a "Natural" Label Really Means
- Cutting Grocery Costs without Cutting Nutrition
- Reduce Food Waste by Eating Smarter, Not Clean Plate Club Membership
- Is Fast Food the Problem?
- Whole Grains: More Than You Think
- Probiotics for Cancer Prevention?
- What's Your Vegetable-to-Meat Ratio?
- Nutritional Gatekeeper: How Big a Role?
Walking the Talk of Good Nutrition
Whole Grains: More Than You Think
Many people associate whole grains exclusively with fiber. But there is more to the story. If there weren’t, we could get equal health benefits by sticking to refined grains and taking fiber supplements. According to a new study, however, the health benefits of whole grains are far greater than people realize.
Whole grains contain all three parts of the grain kernel: an outer bran layer, a large central section called the endosperm and an inner core, called the germ. When whole grains are refined (for example, when whole wheat is milled to white flour or when brown rice is refined to make white rice) the bran and germ are removed. When experts realized that refining grains removed nutrients, a process was standardized to add back three B vitamins and iron, creating enriched refined grains. In recent years, another B vitamin, folic acid, has been added, too.
Despite the added vitamins and minerals, enriched refined grains remain lower in other nutrients when compared to whole grains. In a 2006 study of adults in a weight management program, those whose diets included whole grains consumed more fiber, more magnesium and more vitamin B-6 than those consuming equal calories without whole grains.
The difference in the phytochemical content of whole grains versus refined grains is also gaining increased attention. Phytochemicals – naturally found in whole grains, vegetables, fruits and beans – are not vitamins or minerals, but are compounds that seem to promote good health. Emerging research suggests that, acting as antioxidants or through other mechanisms, phytochemicals may offer heart protection and help prevent cancer development. Refining grains and eliminating the bran and germ layers removes nearly all of the beneficial antioxidant activity.
Increased fiber consumption is of course the most well known benefit of eating more whole grains. This not only promotes bowel regularity, but seems to decrease risk of a common intestinal disorder called diverticulosis. Fiber also aids in blood sugar management and certain types of fiber can reduce blood cholesterol.
Greater whole grain consumption has been linked to 20 to 30 percent lower risk of diabetes and heart disease. This link likely involves more than just fiber. Some studies suggest that whole grains play a role in controlling generalized inflammation throughout the body, a condition that may be tied to development of a variety of chronic diseases from diabetes and heart disease to cancer and other conditions.
Whole grains have also been linked to lower mortality rates. For example, greater whole grain consumption was associated with a reduction in death from heart disease in the Iowa Women’s Health Study. More recently, a study published in the American Journal of Clinical Nutrition reported that those who consumed from 1.5 to well over 3 servings of whole grains daily were 35 percent less likely to die of inflammation-related disorders (including respiratory, digestive, kidney, skin and hormonal disorders with inflammatory components). In some studies, greater whole grain intake is linked to lower risk of colon cancer. In a Swedish study, for example, women consuming 4.5 or more servings a day were 35 percent less likely to develop colon cancer than those who ate less than 1.5 servings a day. However, two other studies have shown no link between whole grains and colon cancer risk.
The idea that whole grains are simply a source of fiber no longer holds true. While emerging science continues to inform us regarding the benefits of consuming whole grains, we await more science detailing ideal levels of consumption. Meanwhile, at least three servings daily are recommended. Examples of serving size include one slice of whole grain bread or half a cup of cooked whole grain pasta or brown rice.