To recognize whole grains, keep this list handy when you go to the supermarket and choose any of the following grains: But what about when you're buying processed products, such as a loaf of bread? Some of the most common varieties are corn, rice, and wheat. As the name implies, multi-grain bread and other products are made of more than one grain. Do the same for breads and cereals. Yet the average American eats less than one serving per day, and over 40% never eat whole grains at all. Be sure to read the ingredient list to see if a product is made from whole grains. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. If it simply says “wheat” instead of “whole wheat,” it’s not whole. More Fiber. Whole grains have been a part of the human diet for tens of thousands of years (1). Try your hand at some of the less familiar whole grains available. You can eat ⦠Researchers concluded that heart-healthy diets should include more whole grains and fewer refined grains. These 15 cereals are both nutritious and…. You probably know to avoid products made of "refined" wheat. Eating more whole grains is an easy way to make your diet healthier. The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity. Enjoy a sandwich at lunch with two slices of whole meal, granary, wheat germ, multigrain, seeded or mixed grain bread; or a whole wheat pita or wrap, and you're two-thirds of the way towards meeting your goal. This could be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity (16). One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. 3. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Tips for Reaping the Benefits of Whole Grains. Make your snacks whole grain. In one review of 20 studies, 6 showed a reduced risk of cancer, while 14 indicated no link (23). But bear in mind that even when a product is made from whole grain, it's not necessarily healthy. Whole-grain kernels have three parts (2): Grains can be rolled, crushed, or cracked. For whole-grain nutrition without the "grainy" taste, there are newly reformulated products that use lighter whole wheats and new processing techniques to make them look and taste more like white flour. Whole grain varieties of starchy foods are good sources of fibre, important for maintaining a healthy digestive system. We also know that we are statistically consuming less fat that we have in previous decades, and fewer vegetables. Thatâs because even the short list of whole grain benefits is impressive. As long as you're eating whole grains or 100% whole wheat foods, you're reaping some major health benefits. Most whole-grain sources yield from 1 to 4 g of fiber per serving, comparable to fruit and vegetables, and just the right amount when spread throughout the day. The good news is that whole grains are not necessarily brown, or multigrain, or only found in adult cereals. Try rye crackers, whole-grain rice cakes, and oatcakes. Young adults get less than one serving daily. Refined Grains. Also, keep an eye on the sugar content, especially in the case of breakfast cereals, which are often loaded with added sugar. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). When your risk of chronic disease is reduced, your risk of dying prematurely also goes down. Eating oats and oatmeal has many benefits for weight loss and optimal health. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story. Learning to enjoy whole grains is simply a matter of retraining your taste buds to become familiar with the fuller, nuttier flavor of the grain, experts say. Research consistently shows that regularly eating plenty of fruits, veggies, legumes and grains-aka plants-is associated with a lower cancer risk. Eating whole in place of refined grains may lower your risk of type 2 diabetes (14). Cook a batch of brown rice and freeze in portions or keep in the fridge for 4 to 5 days. These include its role as a prebiotic (24, 26, 27). In addition to being highly nutritious, whole grains may also enhance digestive health, promote weight loss, protect against cancer, fight inflammation, ⦠Health Benefits of Eating Whole Grains There is consistent epidemiological evidence that consuming whole grain foods substantially lowers the risk of chronic diseases such as coronary heart disease, diabetes, and cancer and can also play a role of body weight management and digestive health. One of the biggest health benefits of whole grains is that they lower your risk of heart disease, which is the leading cause of death worldwide (7). Enriched grain products add back some of the B vitamins -- thiamin, folic acid, riboflavin, and niacin -- and iron lost when the grain was milled. Whole grains are linked to a lower risk of dying prematurely from any cause. Even many restaurants now offer brown rice and other whole-grain options. That's true -- but it is not a whole grain. Brown rice contains the least. Eating fiber-rich foods can help fill you up and prevent overeating. When you eat foods made from whole grains, you get the nutritional benefits of the entire grain. This means they help feed your beneficial gut bacteria, which are important for digestive health (5, 18). Whole grains are packed with fiber. âWhole grain foods like brown rice, pasta, wholemeal bread and whole grain cereals are packed with nutrition and people who eat them regularly are less likely to develop heart disease, type 2 diabetes, even bowel cancer,â says Felicity Curtain, Accredited Practising Dietitian and Nutrition Manager at GLNC. Here are 8 gluten-free grains you can eat instead. Read the label and select cereal based on the whole-grain and fiber content -- and remember, the less sugar, the better. Kristin J. Reimers, PhD, manager of nutrition, ConAgra Foods Inc. Journal of the American Dietetic Association, 2008; vol 108: pp 853-856. Any food made from wheat, rice, oats, corn or other cereal is a ⦠In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause (28). You should be eating whole grains in place of calories from refined carbs and fatty foods. However, if you know you're not getting at least 25 g of fiber per day, fiber supplements are a great way to help you get there. Going from eating no whole grains to eating up to 4 servings (a serving being 1oz/28 grams) cuts the risk of coronary heart disease, cardiovascular disease, and mortality from diabetes more dramatically. Try using whole-grain flours, such as whole-wheat pastry flour. Itâs a key ingredient ⦠Reduced risk of type 2 diabetes. Whole grains can be an excellent source of fiber. For most people, whole grains are their diet's best source of fiber. You can incorporate whole grains into your diet in many ways. Similarly, a 10-year study in 17,424 adults observed that those who ate the highest proportion of whole grains in relation to their total carb intake had a 47% lower risk of heart disease (9). This list of whole grain foods and whole grains benefits can help you be much healthier â IF you start adding more whole grains to your diet. Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes. Whole grain foods are a healthier choice than refined grains because whole grain foods include all parts of the grain. In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure. Whole grains may help prevent colorectal cancer, one of the most common types of cancer. Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke. In an analysis of 6 studies in nearly 250,000 people, those eating the most whole grains had a 14% lower risk of stroke than those eating the fewest (10). In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes (16). For older children, try the white whole wheat flour, and incorporate whole grains into foods that have other flavors: burgers with whole-grain buns, brown rice medley with vegetables, soups, and whole wheat pitas as crusts for make-your-own individual pizzas. Reduced cancer risk. Whole grains help regulate blood sugar levels in your body and prevent them from spiking. Thatâs why the consumption of high fibre diets are preferred for weight loss. Whole wheat is a popular and incredibly versatile cereal grain. Ideally, the whole grain will be the first ingredient in the list, indicating that the product contains more whole grain than any other ingredient by weight. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Still, research on whole grains’ anticancer effects is mixed. They ⦠Check the label, because even though it is made with a whole grain, it could still be high in fat, calories, and sodium. In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions (20). This is particularly true when they replace the refined grains in your diet. Quick tip: Eat a variety of whole grain foods to avoid becoming bored with just one type. A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. Improves Digestion. What is Multi-Grain? Whole grains are also recommended in the DASH and Mediterranean diets, both of which may help lower your risk of stroke (11). To help you start reaping the benefits of a diet rich in whole grains, WebMD got the facts on how to tell which foods are made of whole grains, along with suggestions on how to fit the recommended servings into your healthy eating plan. That's why it's important to check the ingredients list for the word "whole" preceding the grain (such as "whole wheat flour"). Linked to a reduced risk of premature death, How to incorporate whole grains into your diet, 14 Healthy Whole-Grain Foods (Including Gluten-Free Options), Why Ezekiel Bread Is the Healthiest Bread You Can Eat, 7 Great Reasons to Add Sprouted Grain Bread to Your Diet, 8 Gluten-Free Grains That Are Super Healthy. Can fiber supplements give you the same benefit? Try risottos, pilafs, whole-grain salads, and other grain dishes made with barley, brown rice, millet, quinoa, or sorghum, Magee suggests. Plus, those disease-fighting phytochemicals in plants have also been shown to prevent and thwart cancer. 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