The heart benefits of whole grains don't stop with cholesterol and triglycerides. People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. Correction: A previous version of this story incorrectly identified the Whole Grains Council. They help digestion. Asthma is one inflammatory condition that may be eased by consuming whole grains, but there could be others as well. Whole grains have other digestive benefits as well. But be sure to read the label. Fortunately, in the 20th century, people studied whole-grain bread and realised its healthy benefits and usefulness. Eating whole grains early in life may ward off asthma and other allergic conditions. Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. Some popular diet books say you should ditch wheat or gluten to shed pounds. As for other sources of vitamin C, load up on cantaloupe, citrus fruits, broccoli, and tomatoes. 9. If all of the grains you eat are whole grains, you may need to take extra care to get sufficient folic acid, a B vitamin. Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics. Health.com is part of the Meredith Health Group. Here's the lowdown on why you should be eating them. Another B vitamin, folate (folic acid), helps the body form red blood cells and is critical for preventing birth defects in babies. 1. One study found that children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turned five. Something as simple as swapping one third of a serving of cooked white rice a day (about 2 ounces) for brown rice was associated with a 16% decline in type 2 diabetes risk. One study found that women who ate two to three servings of whole grain products daily were 30 percent less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week. Unless you have celiac disease, gluten intolerance, or another reason to cut back, you don't want to miss out on the health benefits of whole grains. A study of women also found a benefit. Search. Focus on oats, barley and bulgur, says Delbridge. 10. Look for “whole grain” in the ingredient list. All products and services featured are selected by our editors. They may reduce asthma risk. 5. One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. White looks back and laughs at Wheat, who just waves. And don't be fooled by bread that looks healthy because it's brown. In fact, some research suggests that grains have been widely consumed by humans for at least 100,000 years.. Not only are these grains rich in essential nutrients, but they have also been tied to a number of health benefits, including improved heart health, better blood sugar control and protection against disease. Something as simple as swapping one third of a serving of cooked white rice a day (about two ounces) for brown rice was associated with a 16 percent decline in type 2 diabetes risk. "Eating whole grains instead of refined grains substantially lowers blood cholesterol...triglycerides, blood pressure, and insulin levels," says Cheung. Soy and linseed bread has the added benefit of healthy omega 3 fats. Whole grains are rich in the B vitamins thiamin, riboflavin and niacin, all of which are involved with metabolism. They can help control weight. One study found a 19 percent lower risk of hypertension among men who ate more than seven servings of whole grain breakfast cereal a week compared with those who ate one or less. Stay in your living room and still spike your heart rate. 3 Benefits of Sprouted Grain Bread 1. Fiber can help you lose or maintain weight because eating fiber-dense wheat bread helps you feel full. Compared with regular breads, such … 18. But why? This could also help keep your portions under control. In fact, whole grains lower the risk of heart disease overall. "You're getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health," says Lilian Cheung, DSc, RD, a lecturer in nutrition at the Harvard School of Public Health. 2. A quick look at Dave’s Killer Bread 21 whole grains and seeds nutritional panel shows a food that is low in saturated fat (0g), a good source of dietary fiber (3g), and a good source of manganese (25%). Carbs can be good for you. Simply switching from wheat bread to whole grain bread reduces the risk of heart disease by 20 percent. The Whole Grains Council reports that benefits are greatest with at least three servings per day, but every whole grain helps. Whole grains can help, but women who are pregnant or thinking about getting pregnant need to take a multivitamin with 400 micrograms of folic acid a day. Carbs can be good for you. An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing, says Delbridge. If the label doesn't say "whole" first, it isn't a whole-grain product. The heart benefits of whole grains don't stop with cholesterol and triglycerides. Moreover, whole grains aid in proper digestion as well. And it worked in men, too, with another study finding that men who consumed one or more servings a day of whole-grain cereal had a 17 percent reduced risk of dying than those who never or hardly ever ate it. Whole grain bread is a whole food. For instance, white bread was a symbol of financial status, of the privileged class, whereas “black” bread was associated with the poor. The heart benefits of whole grains don't stop with cholesterol and triglycerides. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. 1. This grain, originating in Mexico and Peru, is also high in other vitamins and minerals including iron and packs a lot of protein, keeping you full longer. Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. A Dutch study reported similar findings among children aged 8 to 13. Try rye or protein-packed quinoa to get maximum fullness. This blog post has some information to share about the many health benefits of 100% Whole Grain bread. I have been making sourdough with a starter that was 100% whole wheat, but found the flavor very strong (and my kids wouldn’t eat it, even though they are used to 100% whole grain breads only), so I thought I would try using a starter with refined flour but the rest of my bread with whole … Evidence is emerging that whole grain consumption may lower the risks of certain cancers, such as colorectal, breast, and pancreatic cancer. Because it digests slowly, fiber also helps you feel fuller longer. It may just be colored with molasses or brown sugar. One study found that women who ate 2-3 servings of whole grain products daily were 30% less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. Whole-grain sourdough bread boasts a host of health benefits, including properties that allow your body to better absorb vitamins and minerals. "Any of these changes would be expected to reduce the risk of heart disease.". Adult men and women should get 1,000 milligrams of calcium a day, according to the National Institutes of Health. "Any form of whole grain—including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat, and millet—will confer benefits for heart health," says Cheung. this link is to an external site that may or may not meet accessibility guidelines. Asthma is one inflammatory condition that may be eased by consuming whole grains, but there could be others as well. Health.com may receive compensation for some links to products and services on this website. Adult men and women should get 1,000 milligrams of calcium a day, according to the National Institutes of Health. Here's why a stage 4 breast cancer diagnosis can be so frightening. They redistribute fat. "Eating whole grains instead of refined grains substantially lowers blood cholesterol ... triglycerides, blood pressure and insulin levels," says Cheung. Sure a whole grain cookie is better for you than a refined grain one, all other ingredients being … 12. They may help you live longer. Some grains offer vitamin C. As with calcium, whole grains aren't your first go-to source for vitamin C, but you can get some of your recommended daily allowance from the whole grain known as amaranth. Not all whole grains are high in fiber, though. Whole grains may also cut levels of C-reactive protein, a marker of inflammation that has been linked not only with heart disease and type 2 diabetes but also problems in pregnancy such as premature birth, preeclampsia and fertility problems. Oatmeal and brown rice are good whole grain sources of resistant starch, which is also found in green bananas and other non-grain foods. In a study of almost 35,000 male health professionals aged 40 to 75, participants who consumed the highest amounts of whole grain were 23 percent less likely to get gum disease than those who stayed away from whole grains. 7. Whole grains are rich in the B vitamins thiamin, riboflavin, and niacin, all of which are involved with metabolism. One study found that whole grain barley, brown rice or a combination of the two reduced markers of inflammation in the gut. 17. Here is what it should say: "100 percent whole grain" or "100 percent whole wheat." While you may think of matzo when someone says unleavened bread, pita bread and tortillas are also unleavened bread products. Bran is one good source of B vitamins, says Delbridge, who holds an adjunct faculty position at Arizona State University. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less. It's a carb that acts more like a fiber. "When it comes to oatmeal, steel-cut is better than instant. And they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea, and pain. Even if eating whole grains doesn't actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. They can help lower cholesterol. And it worked in men, too, with another study finding that men who consumed 1 or more servings a day of whole-grain cereal had a 17% reduced risk of dying than those who never or hardly ever ate it. 4: Sourdough (4.2) There is perhaps no more delectable bread than the fermented kind that, when done correctly, has the perfect crust and chew of … Overall, whole-grain bread is a healthful product, as long as a person consumes it in moderation and does not have an allergy or an intolerance. Each local Great Harvest bakery cafe mills their flour daily to keep it whole and maintain all the protein, fiber, vitamins, minerals, and phytochemicals the wheat kernel naturally provides. Wheat bread aids digestive health because of its high fiber content. One study of more than 40,000 postmenopausal women found that women who consumed 4-7 servings a week of whole grains had a 31% lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole grains in their diet. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49% lower risk of "major weight gain" over time compared with women who favored doughnuts and white bread. One analysis found a 32% lower risk of diabetes in people who ate 3 or more servings a day of whole grains versus a 5% risk reduction in those who ate refined grains. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). In fact, whole grains lower the risk of heart disease overall. Nutrient content of the grain is retained. 7. Not all whole grains are high in fiber, though. Because it's not easily digested, it moves slowly through your digestive system burning more fat, stoking the hormones that make you feel full, maintaining your insulin in good working order and keeping blood sugar and cholesterol levels down. The breakfast bread that can control afternoon appetite Research suggests that eating rye bread may do an even better job than wheat bread at keeping stomachs from growling later in the day. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes "good bacteria" in the large intestine. But the USDA recommends eating grains daily, and at least half of those should be whole grains. Fiber is one big reason to eat whole grains. © Copyright 2020 Meredith Corporation. Because it digests slowly, fiber also helps you feel fuller longer. They also lower blood pressure, one of the most important risk factors for heart disease. One-hundred percent whole grain and whole wheat bread varieties are typically regarded as the best, but other types have their benefits, too. An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing, says Delbridge. Although whole grains aren't generally an abundant source of calcium, one grain—a form called teff that is common in Ethiopia—does provide some calcium. We're loving their inspirational, body-positive messages. In refined grains, the bran and germ are stripped away. Specifically, eating whole grains can leave you with less belly fat -- what scientists kindly call "central adiposity" -- which increases your risk of diabetes and other health woes. 14. More from Health.com: 25 Fresh Corn Recipes 16 Oatmeal Desserts That Satisfy 18 Superfoods For Your Heart, 18 Health Benefits Of Whole Grains originally appeared on Health.com. Adults need about 25 to 35 grams of fiber daily, and whole grains contain two types—soluble and insoluble—which are both beneficial to your health. Over the span of 12 years, middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products. All rights reserved. Part of HuffPost Wellness. And fiber's health benefits are well known—it can help control blood sugar, lower LDL or "bad" cholesterol, and reduce colon cancer risk. Another B vitamin, folate (folic acid), helps the body form red blood cells and is critical for preventing birth defects in babies. Consuming whole grains on a daily basis keeps you full and prevents you from over-eating that eventually lead to well-maintained body weight. One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. A word of caution. A "whole grain" stamp from the Whole Wheat Council indicates there's at least half a serving of whole grain inside. "Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes," says Cheung. In a study of almost 35,000 male health professionals aged 40-75, participants who consumed the highest amounts of whole grain were 23% less likely to get gum disease than those who stayed away from whole grains. Although whole grains aren't generally an abundant source of calcium, one grain -- a form called teff that is common in Ethiopia -- does provide some calcium. Although the evidence is mixed at this point, what will definitely lower your risk of cancer, says Delbridge, is eating a diet that includes not only whole grains but lots of fruits and vegetables and not a lot of meat or processed foods. Calcium is important for bone health. Rye bread also contains small amounts of zinc, pantothenic acid, phosphorus, magnesium, calcium, and other micronutrients. Getty Images. Bread … After reading many articles over the years, I find there's been a lot of inconsistencies in what is healthy and what isn't when it comes to white bread, whole wheat bread, and whole grain bread. They deliver essential minerals. These include iron, which transports oxygen throughout the body and helps prevent anemia, magnesium, which builds bones, and selenium, which protects against oxidation. 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