For a long time, we've heard that whole grains like whole-wheat bread are good for us.
That attitude should soon change because the latest edition of the USDA's Dietary Guidelines for Americans clearly states that all adults should eat at least three servings of whole grains every day.
American Institute for Cancer Research - infoZine - A greater whole-grain consumption than Americans currently have is linked in several studies with lower death rates from both heart disease and cancer.
Even after adjusting for the generally healthier weight, exercise and other habits of whole-grain eaters, whole grain consumption can result in 17 to 35 percent fewer deaths from these two diseases.
The protection against heart disease may stem from whole grains' antioxidant vitamins and phytochemicals, fiber, or trace minerals.
Apparently, by improving insulin sensitivity and decreasing the disordered insulin function people experience with metabolic syndrome, whole grains also help prevent diabetes.
Fiber and certain starches in whole grains ferment in the colon and form substances that may block the cancer-promoting effects of bile acids.
New research presented at the most recent American Institute for Cancer Research (AICR) conference also shows that these foods contain much higher levels of antioxidant phytochemicals called phenols than previously thought.
These and other antioxidants in whole grains can ward off, and sometimes even repair, damage to cells that can occur from highly reactive molecules called free radicals.
In addition, scientists believe that other substances in whole grains may affect hormone levels and possibly lower the risk of hormone-related cancers like breast cancer.
To make sure it's whole-grain bread, check the label, not the color.