There are numerous benefits to eating whole grains. Thatâs right. Not register yet? “Since our study was done in mice, we can’t say for sure that whole grains prevent AMD in humans,” says Rowan, “but there is strong observational data indicating that people who adhere to low-GI dietary patterns that include whole grains are at lower risk for AMD, and people who consume a high-GI diet with a lot of rapidly-digested starches (like refined grains) are at higher risk. Try to focus on incorporating a variety of whole grains into your diet regularly. Health benefits. In fact, some research suggests that grains have been widely consumed by humans for at least 100,000 years.. Not only are these grains rich in essential nutrients, but they have also been tied to a number of health benefits, including improved heart health, better blood sugar control and protection against disease. Journal of Clinical Nutrition, June 2007; vol 85(6):1495-1502, Whole Grains And Human Health - Recent Studies Copyright, The Whole Grains Council A team of researchers led by Arthur Schatzkin studied data for almost half a million middle-aged men and women enrolled in the NIH-AARP Diet and Healthy Study, to learn whether fiber intake and/or whole grains might reduce the risk of colorectal cancer. A whole grain can be defined as a grain particle of any cereal or pseudo cereal which contains bran, germ and endosperm. Amaranth*GF I could figure out the protein content of each serving but have not doe it —yet! The message: every whole grain ⦠Spelt. The Benefits of Whole Grains. A team of scientists in Boston and Baltimore led by PK Newby studied data from the Baltimore Longitudinal Study of Aging, and found that seniors consuming the most whole grain had lower body mass index (BMI) and weight, and smaller waist circumference. Click here. Spelt looks quite similar to wheat, but has a stronger husk meant to protect the nutrients ⦠Any food made from wheat, rice, oats, corn or other cereal is a ⦠SorghumGF Foods made with whole grains contain all three parts of the grain kernelâthe bran, germ and endosperm. (The whole grain eaters consumed 35 to 45 grams of fiber a day, while the refined-grain diet included 18 to 24 grams.) The health benefits of whole grains can be attributed to a number of factors. Meanwhile, the overwhelming majority of respondents didnât even come close to meeting their needsâand a whopping 42 percent of adults didnât eat any whole grains. Certainly, the types of fiber in whole grains have the effects outlined above. Half the group ate a typical Western diet, while the other half ate lean meat, poultry, fish, fruits, vegetables and substituted whole grain bread, cereals and rice for refined foods. Weight Management: It has been suggested that whole grains can help prevent weight gain, but not all studies agree. Public Health Nutrition, Nov 16, 2007; 1-10. “It is known that damaged proteins accumulate in the retina of the eye, where they contribute to the development of AMD.” Whole grains are less likely to contribute to the development of AGEs than refined grains. You may know that whole grains provide fiber that can help reduce constipation, and that whole grains are less likely to spike blood sugar levels than refined grains, but diets rich in whole grains are also associated with healthier microbiomes and lower risk of type 2 diabetes, cardiovascular disease, esophageal and colorectal cancers, diverticular disease, and death from all causes. Am. 1. Improved digestive health, lower cholesterol with decreased risk for heart disease and stroke, and cancer prevention have been linked to higher fiber intake, a result of eating whole grains. Look for cereals that have at least one gram of fiber for every 10 grams of carbohydrate in each serving (although at least one gram of fiber for every five grams of carbohydrate is even better). Whole grains provide almost twice the amount of fiber as refined grains. “There is about five times more refined starch in the U.S. food supply than added sugar. Replacing Starch: In addition to the intrinsic effects of whole grains, another benefit may come from using them to replace refined grains and starches. Swapping whole grains for refined may be helpful if AMD runs in your family, and certainly has health benefits beyond AMD. Itâs a key ingredient in ⦠Let us see the health benefits of eating whole grains. “Resting metabolic rate measures the calories the body uses just to stay alive,” says Roberts. April 29, 2015. Whole grains contain many vitamins and nutrients that refined grains lack. This study suggests that eating a diet rich in whole grains and other low-GI foods could potentially lower risk for AMD. This recommendation is echoed in other guidelines and is backed up by many observational studies in which diets high in whole grains are associated with an array of health benefits compared to diets high in refined grains. Archives of Internal Medicine, October 2007; 167: 2080-2085, Whole Grains And Human Health - Recent Studies Copyright, The Whole Grains Council Researchers at Harvard studied nearly 30,000 enrolled in the Women’s Health Study. 4 min read. Am. “Whole grains are also delicious,” says Roberts. -When baking, substitute whole-wheat flour (100% whole-wheat flour, white whole-wheat flour, or whole-wheat pastry flour) for all or at least some white flour. Tufts researchers and others are uncovering additional benefits associated with whole grain intake. #3 Whole Grains Can Protect Your Heart Health One of the biggest benefits of whole grains is their ability to support your cardiovascular health. Thatâs right. Consuming whole grain foods that contain fiber, as part of an overall healthy diet, can support healthy digestion. For this study, cereals with at least 25% whole grain or bran by weight were classified as whole grain. I have subscribed to the Tuft’s newsletter since the 1980’s when it was a folded 4 page black and white newsletter with “Diet” in the title. 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