Tuesday, September 2, 2014
Scientists are still uncovering all of the benefits of whole grains. Whole-grain foods keep all parts of the grain. Processed foods keep only the part called the endosperm, which is the flour portion of the grain. That makes whole grain foods better sources of:
These and other nutrients are lost when the grain is refined for white rice or white flour. Even though some vitamins and minerals are added back to refined grains after they go through the milling process, they still are not as good as the original.
Eating More Whole-Grain Foods
To include more whole-grain foods in your diet:
For more ideas, please visit Whole Grains Council.
Remember that whole grain foods cannot always be identified by color or name, such as multi-grain or wheat. Look for the “whole” grain listed first in the ingredient list on nutrition labels, such as:
Get more help deciding whether a product is whole grain at How to Tell If It Is a Whole Grain.
What the Research Says
The benefits of eating more whole grains are becoming clearer as scientists continue to examine the evidence. Researchers analyzed several studies totaling 149,000 participants on the relation between whole grains and heart disease. The findings showed a consistent association between eating at least 2 1/2 servings of whole grains a day and good heart health. The health benefits, researchers found, include a lower rate of:
In addition, the American Institute of Cancer Research suggests that diets rich in whole grains can reduce the incidence of certain types of cancer. Whole grains contain nutrients and compounds that can protect cells from damage that could lead to cancer. These include:
Eating more whole grains, fruits, vegetables, and beans could also reduce the amount of red meat and processed meat in our diet -– foods that are linked to increased cancer risk.
Mellen, P B (05/2008. Whole grain intake and cardiovascular disease: a meta-analysis". Nutrition, metabolism, and cardiovascular diseases (0939-4753), 18 (4), p.283.
This article originally appeared in Chow Line, a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center and was adapted for use on NetWellness with permission.
Last Reviewed: Mar 06, 2014
Daniel T. Remley, MSPH, PhD
Field Specialist, Food, Nutrition, & Wellness
College of Food, Agricultural, & Environmental Science
The Ohio State University