Whole grain foods tied to reduction in risk of serious ailments

Consuming a whole grain rich diet is associated with a reduction in the risk of metabolic syndrome (a condition marked by abdominal obesity, hight blood pressure, poor circulation, high blood fat, and low HDL "good" cholesterol), type 2 diabetes, and heart disease, according to a recent study performed by researchers at Tufts University. Those who ate three or more servings of whole grain foods daily were at lowest risk for metabolic syndrome.

• More specifically, the 2005 Dietary Guidelines recommends that we eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta each day.
• Why whole grains, and how do you know if your favorite bread or cereal counts?
• Whole grains are power-packed with fiber, vitamins, minerals, antioxidants and phytochemicals - plant compounds that help reduce the risk of many chronic diseases and ailments.
• For starters, whole-grain foods are a great way to boost both your soluble and insoluble fiber intakes that often are lacking in American diets.
• Foods containing insoluble fiber may help reduce the risk of certain types of cancers, including colon and breast cancer.
• Secondly, consuming a diet rich in whole grains has been associated with reducing one's risk of metabolic syndrome, type 2 diabetes and heart disease.
• Metabolic syndrome is a condition marked by a combination of abdominal obesity, high blood pressure, poor blood circulation, low HDL "good" cholesterol and high blood fats, all of which lead to increased risk for type 2 diabetes and heart disease.
• That is, they contain all the original components of the grain: the bran, the endosperm and the germ.
• This is the largest part of the grain and contains mostly carbohydrates and protein, with only small amounts of vitamins, minerals and fiber present.
• The first ingredient (and sometimes the second) should be labeled as "whole grain," such as whole-grain oats and whole-grain rice, or whole wheat such as whole-wheat flour.
• If the product provides at least 2.5 grams of fiber per serving, it's considered a good source of fiber and can make that claim on the front of the package.
• If it makes a whole-grain health claim on the front of the package, it must contain at least 52 percent whole-grain ingredients by weight.