Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.
- Whole grains contain bran and fiber, which slow the breakdown of starch into glucose –thus maintaining a steady blood sugar rather than causing sharp spikes.
- Fiber helps lower cholesterol as well as move waste through the digestive tract.
- Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.
- Phytoestrogens (plant estrogens) and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.
The invention of industrialized roller mills in the late 19th century changed the way we process grains. Milling strips away the bran and germ, making the grain easier to chew and digest, but such highly processed grains are much lower in nutritional quality. Refining process strips away more than half of wheat’s B vitamins, 90 percent of the vitamin E, and virtually all of the fiber.
A growing body of research shows that choosing whole grains and other less-processed, higher-quality sources of carbohydrates, and cutting back on refined grains, improves health in many ways.
Whole Grains and disease
Cardiovascular Disease:
Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol and triglycerides.
Type 2 Diabetes:
Research shows that eating whole grains decreased the risk of type 2 diabetes .
Swapping white rice for whole grains could help lower diabetes risk.
Cancer:
Eating whole grains offers protection against colorectal cancer.
Digestive Health:
By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem. It also helps prevent diverticular disease (diverticulosis) by decreasing pressure in the intestines.
