Whole grains, such as wheat, barley, rye, millet, oat and brown rice, are vital dietary sources of nutrients that include vitamins, minerals and fiber. Whole grains contains the entire grain seed of the plant, including the bran, germ and endosperm. Eating whole grains can reduce your risk of chronic diseases, including cardiovascular disease, cancer, type 2 diabetes and digestive conditions. Consult your doctor about a diet plan that includes whole grains.
Regular Bowel Movements
Whole grains contain insoluble fiber, a nondigestible substance that adds bulk to your stool and speeds the passage of waste through your intestines and out of your body. Eating whole grains and drinking plenty of liquids throughout the day can help with regular bowel movements and lower your risk for constipation, hemorrhoids and diverticular disease, a condition in which you develop pouches within your colon where waste can accumulate. Make it a daily habit to eat whole grains at breakfast and other meals and as snacks throughout the day.
Reduce Risk of Cardiovascular Disease
Eating whole grains can lower your risk of developing cardiovascular disease. Research by scientists at Harvard School of Public Health, published in "Circulation" in 2010, reports that dietary intake of whole grains is associated with a reduced death-rate from cardiovascular disease in women with type 2 diabetes mellitus. People with type 2 diabetes have a high risk of cardiovascular complications and can benefit from including whole grains as part of their daily diet.
Reduced Death Rate
Whole grains can lower the death rate from all causes, compared with refined grains, which manufacturers process and remove vital nutrients. Research by scientists at the University of Minnesota, published in the "Journal of the American College of Nutrition" in 2000, discovered that increasing intake of whole grains concurrent with lowered intake of refined grains is associated with a lower death rate from all causes. The scientists believe that antioxidants in whole grains play a role in sustaining health and reducing death.
Weight Control
Eating whole grains can help you control your weight. Research by scientists at Brigham and Women's Hospital and Harvard Medical School, published in the "American Journal of Clinical Nutrition" in 2003, discovered that weight gain is associated with a low intake of whole grains, whereas a high intake of whole grains is associated with a lower weight. Research by scientists at the University of Rhode Island, published in the "Journal of the American Dietetic Association" in 2006, found that a low-calorie diet with fiber-rich whole-grain cereal is effective in improving vitamin and mineral intake concurrent with weight loss, compared with eating refined grains.
References
- International Food Information Council Foundation Whole Grains Fact Sheet; 2009
- Harvard School of Public Health; Health Gains from Whole Grains; 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; 2009
- "Circulation"; Whole-Grain, Cereal Fiber, Bran, and Germ Intake and the Risks of All-Cause and Cardiovascular Disease-Specific Mortality among Women with Type 2 Diabetes Mellitus; Meian He, et al.; May 25 2010
- National Diabetes Information Clearinghouse; Diabetes; 2010
- "Journal of the American College of Nutrition"; Fiber from Whole Grains, but Not Refined Grains, Is Inversely Associated with All-Cause Mortality in Older Women: The Iowa Women's Health Study; D.R. Jacobs, et al.; Jun 2000
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