Benefits of Whole Grains
The benefits of whole grains are many
The benefits of whole grains are essential to any healthy diet, yet according to WebMD most Americans eat less than one serving of whole grains a day. As consumers, it can be confusing when we stare at words like “whole grain,” “whole wheat,” and “multigrain.” What’s the difference, and how do we know we are getting what we really need?
In the next few moments we’re going to clear this up but first things first. When a food has all the benefits of whole grains, it means the entire kernel of the grain was used to make that product. The bran, the endosperm, the germ, and everything in between were included; this is important because many nutrients including fiber and vitamins are found in the bran and the germ. When a product is not whole grain, it means that the bran and the germ are removed during the refining process. This refinement strips away nearly half of the nutrients.
The differences between whole grains and refined grains:
Whole Grains
- Lower in fat and still contain important nutrients such as fiber, iron and vitamin B
- Digested slower than refined grains, which helps keep insulin levels stable and decrease the risk of Type 2 Diabetes
- Help manage a healthy weight
- Lower the risk of asthma, inflammatory disease, high blood pressure and heart disease
Refined Grains
- Contain only half of their original nutrients due to the refinement process
- Linked to an increased risk of insulin resistance, which is a pre-diabetic symptom
- Linked to weight gain and obesity
- Linked to heart disease because they contribute to plaque in the arteries
Start incorporating whole grains into your life
Now that we understand the difference between refined grains and whole grains, here are some tips on what to look for when reading food labels, as well as some foods to start incorporating into your lifestyle that give you the full benefits of whole grains:
- When shopping, read the ingredients label. Look for the words “whole grains” and stay away from words like “multigrain” or “whole wheat.”
- Stay away from words that say “enriched flour” or “enriched wheat flour.” These will be refined grains that have been enriched with nutrients because many nutrients were lost in the refining process. You want – and deserve – real nutrients, not enriched ones!
- Look at the fiber content on the nutrition label and make sure there is at least 3 grams of fiber per serving.
- Great foods that have the full benefits of whole grains include Quinoa, Brown Rice, Oats, and Whole Wheat Flour for baking and cooking.
One of my personal favorite whole grains is Quinoa. I even eat it for breakfast sometimes! Download my 3 Simple Steps to Eating Healthy and Feeling Great ebook- great for breakfast, lunch, or snacks.
Mandy B. Anderson is a Certified Health Coach and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, a BlogTalk Radio Show, and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah. Visit her at www.mandybanderson.com
References:
http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits
http://kidshealth.org/teen/food_fitness/nutrition/grains.html
http://www.webmd.com/food-recipes/features/the-whole-truth-about-whole-grains?page=3
