The Whole Truth About Whole Grains

11 reasons to make the switch now.....

 Want to statistically reduce your risk of death from all causes (in other words, your total mortality rate) by 15% just by making one dietary change? Choose whole grains whenever you can.

We all know we're supposed to eat more whole grains. We know they're "good" for us (full of fiber, phytochemicals, and vitamins and minerals). Yet most Americans eat less than one serving of whole grains a day. So what's stopping us?

Maybe it's our fear of "brown" food. But you might be surprised how easy it can be to embrace the brown if you set your mind to it. Some of you will have no problems switching to whole-grain bread but will draw the line at whole-wheat pasta. For others, it might be the other way around.
The bottom line is that switching to whole grains is one of the most important things you can do for your health. So make the switch everywhere you can -- and draw the line wherever that may be for you.

For me, about the only refined-grain products I eat are the occasional sourdough and French bread, pizza crust (when I buy it out), and sometimes pasta (which I always cook al dente because it has a lower glycemic index this way). I used to think I could never accept whole-wheat noodles as "pasta." But never say never! In developing the recipes for my next book, I used a whole-wheat pasta blend and I really started to like it.
And don't think that you can keep eating white, refined-grain products and just supplement them with some extra fiber. Research suggests that the various nutritional components of whole grains work together to affect our health.

A Bite of Whole-Grain History

When the industrialization wave hit America in the later 1800s, a new way of milling and mass refining took hold in the grain business and never let go. Removing the bran and germ seemed like a good idea at the time, since it meant that grain products could sit on store shelves much longer without spoiling.
But the worldwide epidemic of B-vitamin deficiencies (pellagra and beriberi) that followed was only the beginning. Frankly, we are only just realizing the nutritional fallout from almost eliminating whole grains from our diet over the past hundred years.

11 Ways Grains Are Great

Here's a quick list of all the ways that whole grains benefit your body. After reading it, you may ask yourself, "What don't they do?"

1. They're digested slowly.

Whole grains are digested more slowly than refined grains, which has beneficial effects on blood sugar and insulin (keeping levels of both down). A recent study found that the more whole grains men and women ate, the lower their fasting insulin levels were. And this is a good thing.

2. They reduce mortality rates.

After analyzing data from more than 15,000 people aged 45-65, researchers from the University of Minnesota School of Public Health found that as whole-grain intake went up, total mortality (the rate of death from all causes) went down.

3. They help reduce the risk of type 2 diabetes.

The Nurses' Health Study found that women who ate more than 5 grams of fiber from whole-grain cereals daily had about 30% less risk of developing type 2 diabetes than those who ate less than 2.5 grams of whole-grain fiber a day.

Other research found that women who ate a diet low in cereal fiber and high on the sugar (glycemic) index doubled their risk of type 2 diabetes.

4. They help control weight.

One study found that women who ate three or more servings of whole-grain foods a day had significantly lower body mass indexes (BMIs) than those eating less than one serving a day. (This was found in men, too, but the link was more significant in women.)
Another study found that women whose diets included the most whole grains were half as likely to gain a lot of weight over a 12-year period as those who ate the least whole grains. This slimming effect was seen even in teens.

5. They may protect against metabolic syndrome.

Research has found that metabolic syndrome -- a condition that raises the risk of diabetes, heart disease, and stroke -- was found much less often in people who ate the most cereal fiber and whole grains compared with those who ate the least.

6. They reduce risk of heart disease.

At least 25 studies have found that people who regularly eat whole grains have a lower risk of heart disease.
"The evidence is quite consistent and convincing that people who eat at least one serving of whole grains a day have a lower risk of heart disease and stroke," reports Mark Pereira, PhD, a nutritional epidemiologist at Harvard Medical School.
In studying the dietary habits of male health professionals, researchers found that for every 10 gram increase in cereal fiber eaten each day, the risk of heart attack was reduced by nearly 30%. A more recent study found this beneficial effect is even stronger in women.

8. They cut cholesterol levels.

Researchers at Northwestern University Medical School in Chicago found that adding oats to an already low-fat diet helped women cut their blood cholesterol by an additional 8 or 9 mg/dL after only three weeks. (That came on top of the 12 mg/dL reduction seen with the low-fat diet alone!)


Antioxidants found in oats cut cholesterol by suppressing the molecules that make blood cells stick to artery walls. When these cells stick to artery walls and cause inflammation, plaque deposits build up and narrow the passageways where blood flows, leading to "hardening of the arteries."

9. They reduce blood pressure.

Eating foods containing barley decreases blood pressure and improves several other risk factors for heart disease, according to a recent study. (Other studies of high-fiber, whole-grain foods have also reported significant reductions in blood pressure.)
The researchers also noticed a decrease in total cholesterol (an average of 21% reduction in those eating lots of soluble fiber, such as that found in barley and oats), and "bad" cholesterol. Levels of "good cholesterol" either increased or did not change.

10. They can decrease your risk of stroke.

A recent Harvard study found that a diet with large amounts of whole-grain foods was associated with a decreased risk of stroke in women.

11. They reduce cancer risks.

More than 40 studies looking at 20 types of cancer have suggested that regularly eating whole grains reduces cancer risk.
It's thought that whole grains may accomplish this by blocking DNA damage, suppressing the growth of cancer cells, providing antioxidant protection, and preventing the formation of carcinogens. The particular components of whole grains that may be protective include fiber; antioxidants including vitamins (like vitamin E) and minerals (like selenium); and various phytochemicals.
Among the types of cancer that whole grains help protect against are gastrointestinal cancers such as stomach and colon cancers, along with cancers of the oral cavity, pharynx, esophagus, and larynx.

Your Whole Grain Line-Up

If you're ready to go brown, whole-wheat bread is a great place to start. But don't stop there.
Here are nine common whole-grain foods that you'll probably find at your supermarket:

• Brown rice
• Oats
• Whole-wheat flour
• Rye flour
• Barley
• Buckwheat
• Bulgur (steamed and dried cracked wheat)
• Millet
• Quinoa

And don't think that cooking them has to be difficult and time-consuming. Here are a couple of easy (and yummy) ways to prepare some whole-grain favorites.

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The seven foods you should eat for a healthy heart

Including avocado, pumpkin seeds and even CHOCOLATE

• Health experts say you should eat dark chocolate to prevent heart disease
• They also recommend pumpkin seeds and whole grains
• Replace processed snacks with a handful of nuts to reduce risk of a heart attack

You can eat your way to a longer life with just a few everyday foods that will keep your heart healthy, experts say.

Though exercise is important too, eating these seven foods is said to help prevent heart disease, as well as boost general health.

From pumpkin seeds to green tea, these are the foods and drinks we should try and eat every day.

1. Whole grains 

Heart disease is responsible for 73,000 deaths a year in the UK and every seven minutes, someone will have a heart attack - so it's important to eat the right foods to prevent illness

Replacing white bread with bread containing whole grains could greatly reduce the risk of coronary disease and stroke, according to AXA PPP healthcare experts, who put together this list of foods to eat to improve heart health. 

Refining flour eliminates many of the health benefits otherwise found in whole grains, they say. 

2. Nuts 

Nuts may be high in fat, but the monounsaturated fats they contain improve heart health. 

Studies have shown that a daily consumption of one portion of nuts reduces the risk of coronary disease. This effect is even more pronounced if the nuts are replacing 'processed' snacks rich in sugar, saturated fats, or trans fats.  

3. Chocolate 

 

Seven million people are living with heart disease in the UK - eating dark chocolate could help improve the health of your heart

Studies have shown that people who regularly consume 20g or two squares of 70 per cent dark chocolate show a marked improvement in blood flow.

But no improvement is observed in those who eat 'processed' chocolate, which contains very little cocoa paste. 

The health benefits of dark chocolate is linked to a property in its polyphenols which releases a chemical messenger - nitric oxide. That increases arterial dilatation, while at the same time improving blood flow and reducing platelet aggregation - boosting heart health.

4. Avocado 

These are rich in vitamins B, especially B5, which is important for adrenal health. 

Its creamy texture may help reduce cravings as well, and, being rich in monounsaturated fat and protein, it may help to quell your appetite too.

5. Omega-3s

Omega-3 oils can come from marine, animal and plant sources, but no matter where they come from, they greatly improve heart health.

You should try to include omega-3 oils from all of these sources as part of a balanced diet. 

6. Pumpkin seeds

Heart disease costs the UK's economy £15 billion a year, and the cost of caring for people with heart disease is £11 billion a year (pictured: pumpkin seeds which could boost heart health)

These seeds are packed with stress-relieving magnesium which is good for heart health as stress levels can have a severe impact on the heart. 

The seeds also contain plenty of protein and healthy fats to keep those hunger cravings at bay and help with weight loss.

7. Green tea

A recent study has shown that drinking green tea rapidly improves the function of the endothelia cells lining the circulatory system.

Endothelial dysfunction is what triggers the thickening of artery walls, which could then lead to heart disease.

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