![]() When possible, though, if you really want to get into what whole grains are the healthiest for you, picking whole grains in their whole forms is your best bet. Harvard’s School of Public Health recommends that folks try to purchase whole-grain products highest in fiber and lower in other added ingredients (even if they feel more convenient). After all, just because a product is labeled as “whole grain” doesn’t necessarily mean that’s the whole picture. Reading labels is vital to making the most informed decision possible. You might see extra ingredients like sugars and sodium. When it comes to what whole grains are the healthiest options, the question might be better phrased as which whole grains are the most nutrient-dense? The reason for this is that there are instances in which other ingredients are added to a whole-grain product, not just the whole grain itself. While more research is needed to really understand how whole grains (including whole-wheat) are good for you, evidence is strong that they are good for you, so aim for eating more. Wanting to understand how whole grains impact heart health, a research review analyzed the effects of whole grains, fiber, and bran separately.Ī limited number of studies and inconsistent definitions for measuring whole-grain, bran, and fiber consumption made it hard for them to draw any solid conclusions. A meta-analysis showed that there was also evidence of a lower risk of death from cancer for people who consumed more than 30 grams of whole grains per day. In two large studies, scientists concluded that there’s a connection between whole grains and lower risk of death from cardiovascular disease and other causes, independent of other diet and lifestyle factors.Īn analysis found that eating more whole grains is associated with a lower risk of death, especially from cardiovascular disease. Disease preventionĪ research review showed that there is a link between eating whole grains and a lower risk of cardiovascular disease, coronary heart disease, cancer, and death from respiratory disease, infection, and diabetes.īut scientists who conducted this review of research acknowledge that the association may be due to different lifestyles, diets, or socioeconomic status of people who eat whole grains. It’s uncertain if the relationship between whole grains and BMI is due to the extra fiber and nutrients or some other lifestyle factor that is more common among people who eat more whole grains. Weight controlĪ meta-analysis of studies on whole grains found an association between higher whole-grain consumption and lower body mass index (BMI) in observational studies, but not in randomized control trials. We tucked into the current research on the health benefits of eating whole grains and whole-wheat. What the health? The benefits of whole grainsīoth whole-wheat and other whole grains are nutritious because of the extra goodies (nutrients) bran and germ bring to the party. A research review showed that milling grains can break down the tough outer layers, making some nutrients more available during digestion.Īs long as all parts of the grain are included, all the nutrients are still there. Processing is not a bad word when it comes to grains and doesn’t always prevent food manufacturers from keeping the bran, germ, and endosperm. It’s a good one, but it’s not every action movie! (It is still a Christmas movie, though.) Think of whole grains as “action movies” but whole-wheat as “ Die Hard“. If a product is called “whole-grain,” it contains the whole kernel of one or more grains, such as:Īnd yes, whole-wheat is also technically a whole grain. This is the carb-ilicious part of the kernel, or what’s left after grains are refined into white flour, white rice, etc.īy using the whole grain in a food product like bread or cereal, there are more nutrients and more fiber to work their wonders throughout your body.Ī “whole-wheat” product is made from… you guessed it, the whole wheat kernel. This provides healthy fats, vitamin E, B vitamins, and antioxidants. This is the fibrous outer layer that has B vitamins and minerals. When we talk about a “whole” grain, we mean all the parts of the kernel turn up to the party: The types of grains in a food product determine whether food qualifies as whole-grain or whole-wheat. ![]()
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