Whole Grains Reduce Risk of Disease

from the desk of Ted Duboise

Experts in the fields of nutrition and diet constantly tell us to eat whole grains and to eat more of them. Why? Whole grains are excellent sources of fiber and other important nutrients, such as selenium, potassium, and magnesium.(1)

Whole Grain Food
According to the FDA, a whole grain food is cereal grains that consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components – the starchy endosperm, germ and bran – are present in the same relative proportions as they exist in the intact caryopsis.(2) In other words, the grains are whole and not refined. Some examples of whole grains include: wheat, wild rice, oats, rye, corn (including popcorn), barley, quinoa, and millet. See: Anatomy of a Whole Grain

How Much Whole Grains?
The 2005 Dietary Guidelines for Americans recommends eating at least three or more one-ounce equivalents of whole grains daily. Examples of one-ounce equivalents include:

* 1/2 cup cooked oatmeal
* 1/2 cup cooked 100% whole-grain pasta
* 1/2 cup cooked brown rice or whole-grain barley
* 1 regular slice of 100% whole-grain bread
* 1 cup of whole-grain ready-to-eat cereal (flakes or rounds) or 1¼ cup puffed

Eating Whole Grains Reduces The Risk Of Disease
Eating at least three one-ounce equivalents of whole grains per day can reduce the risk of several chronic diseases.(3) Eating whole grains has been related to a reduced risk of heart disease and certain cancers.(4) In a 2002 study, consumption of whole grains, but not refined grains, was found to be associated with lower fasting insulin concentrations.(5) This effect, as well as improved insulin sensitivity, was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole grain consumption to be an important component of reducing risk factors for type II diabetes.[6]

Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular whole grain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease risk factors. In addition, whole grain consumption is inversely related to hypertension, diabetes, and obesity, all of which are factors in total risk for cardiovascular disease.[7]

Change The Health Care System
Health is a choice – not a right. Want to change the health care system in America? Choose to eat whole grains and whole foods. As stated above, eating whole grains can reduce risk factors for heart disease, cancers, and type II diabetes. Eating right and getting the right nutrition could possibly lower the number of patients admitted into the health care system for treatment and also create a better, more enjoyable life. Vibrant health gives a more rewarding life.

Source:
(1)http://www.mayoclinic.com/health/whole-grains/NU00204
(2)http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/ucm059088.htm
(3)http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm151902.htm
(4)FDA Modernization Act of 1997 (FDAMA)Section 403(r)(3)(C) of the Act (21 U.S.C. 343 (r)(3)(C))
(5)http://en.wikipedia.org/wiki/Whole_grain
(6)[http://www.ajcn.org/cgi/reprint/76/2/390 "Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study"]. http://www.ajcn.org/cgi/reprint/76/2/390. Retrieved on 2009-03-30.
(7)”Whole Grain Foods and Heart Disease Risk”. http://www.jacn.org/cgi/reprint/19/suppl_3/291S. Retrieved on 2009-03-29.

(8) Food Labeling Nutrition