Choosing breads and cereals made from whole grains is a positive way – and a relatively easy 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 risk of:
- Stroke (The risk is cut at least in half, according to the Nurses' Health Study)
- Obesity
- High LDL cholesterol levels
- High fasting insulin levels and risk of diabetes (The risk is 42 percent lower)
- Heart disease (The risk is reduced by 37 percent to 51 percent for non-smokers)
- Colon cancer, constipation, and other bowel problems
It's quite remarkable that such a simple dietary choice to eat whole grains can make such a major contribution to good health. For example, in a large study of over 26,000 non-smoking people, researchers simply asked, “What kind of bread do you usually eat: whole-grain bread or white bread?” Those who ate primarily whole-grain breads had half the rate of heart attacks as those who usually ate white bread.
What Makes Whole Grains so Good?
Bran – the brown outer coating of the grain kernel – is a source of B vitamins and fiber, plus a nutty flavor. The germ – or the “heart” of the grain kernel – is full of minerals, B vitamins, protein, vitamin E, and oils. The bran and germ are both lost when grains are processed into white flour.
Choose a Variety of Whole Grains
Breads. When choosing breads, look for the words "100% whole wheat" or “100% whole grain.” If the first ingredient listed on the package is "wheat flour" or "enriched flour," it typically means “white flour.”
Cereals. The same applies to breakfast cereals. Shredded Wheat™, Wheat Chex™, oatmeal, and bulgur are just some of the many whole-grain cereals available. 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 from most to least in amount.)
Other grains. Whole-grain flours come in spelt, buckwheat, corn, oat, rye, soy, wheat, and other varieties. Look for these choices when you're also buying crackers, tortillas, pocket bread, and pasta. When making your own baked goods, use whole-grain flours for brownies, cookies, pie crusts, pancakes, and waffles. These baked goods will be just as tasty (some say more tasty) than those made with processed white flour. When baking a cake or bread that needs to rise, try substituting half of the white flour with whole-grain flour. And remember: Brown rice instead of white rice is always the best choice!
The Goal
Aim to eat primarily whole-grain breads, cereals, and brown rice whenever possible – at least three servings a day – for best health. |
Sources:
- Liu S, Manson JE, and Stampfer ML. Whole grain consumption and risk of ischemic stroke in women: a prospective study. Journal of the American Medical Association; 284:1534-40.
- McKeown NM, Meigs JB, Liu S, Wilson PW, Jacques PF. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study, American Journal of Clinical Nutrition; 76:390-8.
- Fung, Teresa T, et al. Whole-grain intake and the risk of type 2 diabetes: a prospective study. American Journal of Clinical Nutrition; 76:535-40.
- Liu, Simin, et al. Whole-grain consumption and risk of coronary heart disease:results from the Nurses' Health Study. American Journal of Clinical Nutrition; 70:412-9.
- Bingham SA, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): An observational study. The Lancet, 361:1496-501.
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