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The Benefits of Whole Grains
Choosing breads and cereals made from whole-grains
is one positive way to enhance your health and prevent disease.
Research shows that people who eat primarily whole grains, compared to
those who eat mostly refined grains, have a significantly lower the risk of:
-
Stroke1, cuts
the risk in half or more (Nurse's Health Study)
-
Obesity2,
lower body mass index (BMI)
-
High LDL cholesterol levels2
-
High fasting insulin levels2
and risk of diabetes3 (42% lower risk)
-
Heart disease, a 37-51% reduction in non-smoking
persons4,5
-
Colon Cancer6,
constipation, and other bowel problems
It's quite remarkable that such a simple dietary
choice to eat whole grain breads and cereals or not can make such a
major contribution to good health. For example, in a large study7
of over 26,000 non-smoking people, researchers simply asked what kind
of bread they usually ate: whole grain bread or white bread? Those who
ate primarily whole grain breads had only half the rate of heart
attacks as those who usually ate white bread!
Choose a Variety of Whole Grains
Breads. When choosing breads, look for the
words "100% whole wheat" on the package to be sure it is a whole grain
bread. If the first ingredient listed on the package is "wheat flour"
or "enriched flour", it typically means the same as white flour. Also
look for whole grain rye bread and 100% whole multi-grain breads.
Cereals. The same concept applies to
breakfast cereals. Look for the words "100% whole wheat" or a "Whole
grain cereal". Examples of whole grain cereals include Shredded Wheat
(TM) , Wheat Chex
(TM), oatmeal, and bulgur. There are
many more. Simply read the ingredient list on the package. Also be
aware of how much sugar is added. Some cereals have more sugar than
grains in their ingredients (ingredients are listed in amount from
most to least on the label of the package).
Other grains. Also look for whole-grain
crackers, corn tortillas, pocket bread, pasta, and brown rice. As much
as possible, choose the whole-grain products. When making your own
baked goods, you can also put in all or partial whole-wheat flour in
items like brownies, cookies (such as oatmeal cookies), pie crust,
pancakes, waffles, and other foods where flour is part of the
ingredients.
Goal. Aim to eat primarily whole grain
breads, cereals, and brown rice whenever possible, at least 3 servings
a day, for best health!
References
1. Journal of the American Medical Association 284:1534-40, Sept. 27,
2000
2. American Journal of Clinical Nutrition 76:390-8, 2002
3. American Journal of Clinical Nutrition 76:535-40, 2002
4. Journal of the American Medical Association 281:1998-2004, 1999
5. American Journal of Clinical Nutrition 70:412-9, 1999
6. The Lancet 361:1496-501, May 3, 2003
7. Archives of Internal Medicine, 152;1416, July 1992
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