Whole Grain Foods: What, Why, And How Much

Whole Grain Foods: What, Why, And How Much

Do you want to live longer, lose weight, have a healthy digestive system, and improve your oral health? Good thing you found this article!

Eating whole grain foods on a regular basis lowers the risk of many chronic illnesses, including type 2 diabetes, heart disease and obesity. Studies have shown that including whole grains in your diet can reduce the risk of stroke by up to 36%, heart attack by up to 28%, and also reduce blood pressure and bodily inflammation. It is recommended that everyone should include at least 6 oz. of grain in their daily diet, half of that should be whole grain.

What Is Whole Grain? It’s amazing how we can hear about something so much and not truly understand what it is. Whole grains are made up of three elements – the germ, the endosperm and the bran outer coating. When grain is refined, the germ and bran are removed, leaving just the endosperm. Unfortunately, the refining process also removes many of the vital nutrients in the grain, including much of the fiber, minerals and vitamins. Whole grain, in comparison, is rich in many of the nutrients that your body needs, including vitamins B and E, and many trace minerals including magnesium, zinc, copper, manganese and selenium. Germ is also rich in phytonutrients and antioxidants, which help to remove dangerous free radicals which can cause harm to the body’s cells and tissues.

Whole Grain Foods In order to qualify as whole grain, 100% of the original kernel of the grain must be present. This means that all of the bran, germ and endosperm must be retained. Whole grain foods include:

When shopping look for foods which list one of the above whole food items as the main ingredient. Many pre-packed foods are also labelled as whole grain for easy identification, although currently there is little legislation which clarifies exactly how much whole grain a product must contain for it to be labelled as whole grain. Nevertheless, the Whole Grains Council allows the use of their Whole Grain Stamp on any product which contains 8g or more whole grain per serving.

Whole Grain Health Benefits As well as significantly decreasing the risk of diabetes and heart disease, researchers have also find some surprising health benefits of consuming whole grains. One study found that subjects who regularly added whole grains to their diet, were significantly more able to control their weight than those who didn’t. Another study found that whole grain consumption also improved oral health, reduced the risk of gum disease and helped to prevent tooth loss. Colorectal cancer rates were also lowered among those who ate one or more servings of whole grain daily, possibly due to the fiber content of the grain. Lastly, whole grain also helps to improve bowel heath and regularity, reducing the risk of constipation. You may also try some products and supplements such as clear nails plus. To learn more about this product, visit and check some clear nails plus reviews.

How Much Whole Grain Should I Consume? Whilst the guidelines state that the average person should consume at least 3 oz. or equivalent of whole food grains every day, many people especially teenagers and young adults may need up to 6oz per day. For most people, this means between 3 and 5 servings of whole grain daily. A serving is defined as 1 slice of bread, 1 oz. of dry pasta, rice or other grain, or ½ cup of cooked rice, pasta or cereal.

Are you convinced? If you want to live longer, have a healthier digestive system, lose weight, and have better oral health whole grain foods are what you need. Reading your food labels to see if the whole grain foods above are in them, is so important. Go to the store today and start intentionally eating whole grain foods.

Janice Reyes is a hardworking content writer who loves to experiment with the new gadgets and beauty products that are there in the market. This way she is capable of distinguishing what is best for her readers.

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