Healthful Whole Grains!

Healthful Whole Grains!

Common Types of Whole Grains
*.Brown rice (regular, quick)
*.Oatmeal, whole or rolled oats (regular, quick, instant)
*. Popcorn
*.Whole wheat
*.Wild rice

Have you been looking for low fat, nutritious foods that satisfy your hunger? Whole grain foods are a great choice. Would you be willing to eat more whole grain foods if they would help reduce your risk for heart disease and cancer? If you are like most people in a recent survey, you would.

A whole grain consists of three parts bran, germ, and endosperm. They are typically a good source of B-complex vitamins, Vitamin E, magnesium, iron, and  fiber as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of the wholegrain.

Whole grains have been shown to reduce the risk of heart disease, primarily by decreasing cholesterol levels, blood pressure and blood coagulation. They have also been shown to reduce the risks of many types of cancers. Additionally, it has been demonstrated that they help regulate blood glucose levels in diabetics. Studies have shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.

1. Eating a variety of whole grains each day will help ensure that you get the nutrients needed to stay healthy.

2. All types of grain foods are excellent sources of complex carbohydrates. Nutrition experts recommend that we eat most of our daily calories as carbohydrates, especially complex ones. They supply energy for daily activities.

3. Whole grains are low in fat, and because they are from plants they have no cholesterol.

4. They are high in fiber, plant protein, vitamins, minerals, phytonutrients, antioxidants, resistant starch, phytate and many other healthful substances.

5. Whole grains provide many of the nutrients that are low in America’s diet, including fiber, B vitamins, vitamin E, and the minerals selenium, zinc, copper and magnesium.

6. There is a long list of other naturally occurring substances in whole grains, besides soluble and insoluble fiber. Some of them are: tocopherols, beta-carotene, vitamin C, folate, glutamine, phytoestrogens, lignans, flavonoids, oligosaccharides, inositol, phenolics, saponins, lectins, and protease and amylase inhibitors. These healthful factors may help prevent diseases from developing, lower blood cholesterol, stabilize blood sugar or improve immune function.