Originally published May 22 2005
Whole grain foods tied to reduction in risk of serious ailments
by Mike Adams, the Health Ranger, NaturalNews Editor
In its 2005 Dietary Guidelines, the United States Department of Agriculture recommends at least three ounces of whole grain cereals, crackers, breads, pasta, or rice daily. The reason? Whole grains are high in fiber, vitamins, minerals, phytochemicals (plant compounds that help reduce the risk of several chronic diseases and ailments), and they provide a boost to both the soluble and insoluble fiber intake often sorely lacking in American diets.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.
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