Whole grain foods are made from grain that still contains all its parts, including the germ, bran and endosperm. The University of Michigan Health System explains that processed grains have the bran and germ removed, resulting in the loss of many nutrients. Processors often enrich processed grains by adding many of the nutrients that were lost, but seldom do as good a job as nature did. As a result, many nutrients and much of the fiber found in whole grains is lacking in refined ones. Eating whole grain foods provides the body with many benefits.
Nutrition
The American Heart Association advises that whole grains are a good source of B vitamins, iron, magnesium, selenium, vitamin E, zinc, copper and manganese. B vitamins are important in metabolism. One B vitamin -- folate -- is needed for the body to make red blood cells. Iron is a part of hemoglobin that carries oxygen in the blood. Magnesium is necessary for building bones, and selenium is needed for a healthy immune system. Vitamin E is an important antioxidant, while zinc, copper and manganese are necessary for many enzymes.
Digestion
According to the Harvard School of Public Health, whole grains are an excellent source of both soluble and insoluble fiber. Insoluble fiber makes stool soft and bulky, which helps move it through the intestines. When stool does not remain in the intestine for long periods of time, diverticulum are less likely to form. Diverticulum are tiny pouches that develop in the colon due to pressure from stool buildup. They can trap pieces of food and become inflamed, leading to diverticulitis.
Cardiovascular Health
Soluble fiber in whole grains contributes to cardiovascular health. According to the American Heart Association, soluble fibers help reduce LDL, also known as "bad" cholesterol. The reduction of LDL has been shown to be more than can be achieved by a diet low in saturated fat, trans fats and cholesterol. The whole grain with the highest soluble fiber is oats.
Diabetes
As whole grain foods are digested, they slowly increase blood sugar. According to the University of Michigan Health System, this puts them low on the glycemic index, which is a measure of how carbohydrate foods affect blood glucose levels. Foods that are low on the glycemic index result in a lower risk of diabetes and insulin resistance. They also help people with existing diabetes better control their disease.
Weight Control
The American Heart Association advises that eating foods containing significant amounts of fiber helps with weight control by making a person feel full after consuming fewer calories. The University of Michigan also says low-glycemic index foods like whole grains help with weight management.
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