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Health Related Articles / Newsletters>
Whole Grain Foods Could Save Your Life!
July 1, 2009
by Judy Dolan
Did you know choosing to replace refined grains in the diet with whole grain choices could possibly save your life? The right choice may be easier to make after reading this article. Choosing great grain varieties from a list of whole grain foods, knowing grain constituents, low intake risks, and high intake benefits compile but a few of the reasons to say yes to whole grain foods.
Today's Western diet largely consists of many unhealthy items including excessive amounts of saturated fats from red meat, sugary desserts and beverages, and refined grains. The consumption of more whole grains could help to alleviate some of the health problems associated with this poor diet.
Whole Grain Variety
Whole grain products contain everything except the outer most portion of the grain, the husks. The outer protective coating, the bran, the endosperm which is the largest edible portion of the grain containing starch and protein, and the vitamin and mineral-rich germ or seed make up a whole grain. Eating more whole grain foods could benefit you more than you think. Whole grains include more than just wheat. Choose from a multitude of whole grains for almost limitless nutritious, tasty variety. The list of common whole grain foods includes these nutritious grains:
- Amaranth
- Barley
- Brown Rice
- Buckwheat
- Flax Seeds
- Corn
- Millet
- Oats
- Quinoa
- Rye
- Spelt
- Whole Wheat
- Wild Rice
Whole Grain Contents
Whole grains supply many helpful components and deliver comparable benefits. The healthy fats found in whole grains largely separate them from other foods. This aspect contributes to some of their most favorable benefits. A lack of healthy fats in the body from whole grains directly relates to increased risk of degenerative disease. Whole grains contain many vital nutrients and substances including:
- Fiber great for digestive health and reducing constipation
- Vitamins
- Minerals
- Complex carbohydrates
- High levels of antioxidants
- Healthy fats
- Other healthy phytochemicals or plant-based nutrients
Low Intake Risks
Whole grains provide numerous health benefits. For example, if children include whole grain food in their diet, the risk of developing asthma decreases by half.1 Research shows that even the risk of pancreatic cancer, the most aggressive fatal cancer in the US, reduces by up to 40% by merely eating two or more servings of whole grains a day.2 Studies show whole grains have the ability to reduce the risk of some chronic diseases and other health problems. These include:
- Acne
- Asthma
- Cancer such as breast and colorectal cancer
- Type II diabetes
- Gum disease and tooth loss
- Heart disease and heart failure
- Hypertension
- Inflammation
- Macular degeneration
- Obesity
- Premature death
- Stroke
Whole Grain Benefits
Eating a minimum three servings of whole grains per day may help with weight reduction, lower BMI (body mass index) and significantly decreased abdominal fat. Studies indicate whole grains may lower triglycerides and slow down the formation of plaque in arteries. Other studies indicate whole grain consumption benefits include:
- Healthier blood pressure levels
- Lower total cholesterol
- Improved blood sugar control from certain whole grains
In conclusion, considering the many varieties from the list of whole grains to choose from as well as the risks connected to a diet low in whole grain foods and benefits of higher intakes of whole grain foods, deciding to eat whole foods is a no brainer. Choose to eat nutritiously and enjoy the associated health benefits starting today.
1Thorax, December 2006; 61(12):1048-53
2The American Journal of Epidemiology, November 2007; 166(10):1174-1185
© Copyright Judy Dolan - All Rights Reserved.
http://www.hope-for-health.com
Judy Dolan has studied nutrition and health over 27 years. She has a Bachelor's degree in Dietetics, knows medicinal herbs and aromatherapy, and is owner of http://www.hope-for-health.com For a wide selection of healthy-living products and free information, visit the site that focuses on helping people obtain and maintain health. Contact Us | Disclaimer | Learn | Policies | Q & A | Shipping Insurance
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