Nutrition 101 - Eat Whole Grains

If you haven't yet switched to whole grains, you may love them once you try them. They are denser, nuttier in flavor, and more satisfying. In addition, they contain vitamins, minerals, protein, and fiber in their whole and natural states. Refined and processed flours and grains, on the other hand, have been stripped of their nutrition and fiber.

Because the B vitamins found in whole grains are so important to healthy body function, by law some of them must be added back in to the refined and processed versions of these foods, but they are synthetic. And, many other important properties and nutrients, like fiber and magnesium, are not added back in.1

Whole grain foods contain the bran (the outer layer with fiber and nutrients), the germ (the middle layer with essential fatty acids and Vitamin E), and the endosperm (the soft part in the center which contains the starch), so you get all of the nutrients that whole grains have to offer. However, refined grains, such as white flour and white rice, contain only the endosperm of the starch part so you miss out on a lot of vitamins and minerals. Thus, because whole grains contain the entire grain, they are much more nutritious than refined grains.2

The American Cancer Society, the American Heart Association, and the American Diabetes Association, each representing a prevalent and debilitating disease, recommend eating whole grains for disease prevention.2,3,4 The American Heart Association states that, "unrefined whole-grain foods contain fiber than can help lower your blood cholesterol and help you feel full, which may help you manage your weight."4

Refined carbohydrates may increase the risk of diabetes, while a diet high in whole grains and fiber have been associated with a lower risk.1 Two studies, one with 42,000 men and one with 75,000 women, showed that those who at the most whole grains had a 40 percent lower risk of diabetes than those who ate the fewest.1

Statistics like these are fairly significant and similar findings relating to other serious degenerative diseases and the correlation to eating lower amounts of whole grains are well known. In fact, Elson Haas, M.D. believes that, "lack of fiber may likely be the most significant cause in the advance of chronic, serious, deadly disease."

So, where can you get all this fiber without getting tired of eating the same things every day? When you think of whole grains you may think only of the whole wheat products you can find in grocery stores. However, there are many whole grains available at natural food stores and they are delicious. Some of these whole grains include millet, quinoa, brown rice, kamut, buckwheat, spelt, and others.

Serving recommendations for eating whole grains:

4 servings per day
1 serving equals:
1 slice of whole grain bread
1/2 cup whole grain cereal, pasta, or rice6

1Center for the Science in the Public Interest. Nutrition Action Newsletter. (September 2008). Diabetes: how to play defense.
2American Diabetes Association. (2010). Food and fitness: carbohydrates.
3American Cancer Society. (2010). The complete guide: nutrition and physical activity. Retrieved from http://www.cancer.org/docroot/PED/content/PED_3_2X_Diet_and_Activity_Factors_That_Affect_Risks.asp?sitearea=PED
4American Heart Association. (2010). Diet and lifestyle recommendation. Retrieved from http://www.americanheart.org/presenter.jhtml?identifier=851
5Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
6Center for Science in the Public Interest. Nutrition Action Newsletter. (October 2009). A day's worth of food.