How Are Whole Grains Going To
How Are Whole Grains Going To Help Me? Whole grains are
touted as one of the best sources of fiber and they deserve all
the credit they receive. Whole grains should be a part of every
individuals daily diet as they are extremely beneficial to
If you are not getting enough diet or if you are still
consuming white bread and pasta products made with refined
flour instead of whole grain then stop and think twice about
what you are doing. To optimize your health, switch to whole
grains and start reaping the benefits of doing so!
The absolute best sources of whole grains include such
things as barley, oats, rye and wheat. Whole grains consist of
the seeds of a plant and contained in it is the outer shell,
the middle shell and the inner section. The outer shell is
referred to as the bran while the middle section is the
endosperm and the inner section is known as the germ.
Whole grains products whether they be bread, rice, pasta,
cereal and other products are excellent sources of a number of
vitamins and minerals including B vitamins, folate, chromium,
copper, vitamin E, magnesium, iron, phosphorus and zinc.
Folate is responsible for reducing the levels of an amino
acid called homocysteine that exists in the bloodstream. Too
much homocysteine in the blood has been shown through research
studies to increase the risk that heart disease could occur.
Whole grains are rich in lignans, phenolic acid and
phytochemicals known as phytosterols.
Research studies into the benefits of whole grains have
discovered that that this "miracle food" is capable of
decreasing the risk of a number of different cancers developing
as well as type II diabetes. Whole grains are also effective at
lowering cholesterol and decreasing the risk that an individual
could develop heart disease and other circulatory problems.
The benefits of whole grains do not end there. Whole grains
are capable of decreasing inflammation in the body and
therefore lowering the risk of heart disease and other heart
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A research study conducted at the University of Utah by
Doctor Martha Slattery yielded the results that a diet rich in
whole grains and in particular, high fiber cereals decreased
the risk that rectal cancer will develop by approximately
31percent. Further studies showed that a diet high in fiber,
which is to say, more than 34 grams of fiber consumed on a
daily basis, is capable of decreasing the chance of rectal
cancer by 66 percent.
Another study that was recently conducted at
Tufts University by Doctor Nicola McKeown, showed that the
participant of the study who ate at least three servings of
whole grains on a daily basis were much less inclined to
succumb to insulin resistance and metabolic syndrome which are
both likely to come ahead of type II diabetes as well as heart
disease. Whole grains provide both soluble and insoluble fiber
to those who eat it regularly. The body requires both.
A good rule of thumb is to make sure that
you do not deprive yourself of salty snacks,
just limit the availability of them to 1 bag of
a salty snack in your home per week.
The important thing to remember is when you
are reaching for that bag of salty snack food;
do not eat straight out of the bag! Look at the
label on the bag for how much is considered to
be a serving size (1 serving size) and measure
that amount into a bowl. That is all that you
should eat for one snack time.
Air popper popcorn is a much healthier
choice than microwave popcorn.
A research study conducted by Doctor Qi and her
colleagues at the Harvard School of Public Health with women
participants showed the result that females who suffer from
diabetes can benefit from eating a great deal of whole grains,
cereal fiber and bran. When tested these women were found to
have lower blood vessel inflammation which has been closely
connected with circulatory disease.