Leena Watts
The American Institute for Cancer Research suggests that a healthy diet should consist of whole grains, vegetables, fruits, and beans. Whole grains such as brown rice, quinoa, and oats are rich in fiber and phytochemicals, which are known to reduce the risk of colorectal cancer. Vegetables are also a great source of cancer-fighting nutrients and compounds. A large five-year study of 500,000 men and women also suggests that eating whole grains may offer protection against colorectal cancer. Whole grains are also known to lower the risk of type 2 diabetes, heart disease, and obesity.
| Characteristics | Values |
|---|---|
| Recommended daily intake | 6 ounces of grain foods daily, with at least half (3 ounces) from whole grains |
| Cancer-fighting properties | May reduce the risk of colorectal cancer and other cancers |
| Health benefits | Lower risk of heart disease, type 2 diabetes, high blood pressure, and obesity |
| Nutritional composition | Rich in fiber, vitamins, minerals, lignans, phytoestrogens, phenolic compounds, and phytic acid |
| Examples of whole grains | Oats, brown rice, quinoa, buckwheat, bulgur wheat, oatmeal, barley, corn, wheat |
| Examples of refined grains | White flour, corn grits, white bread, white rice |
| Recommended ratio of whole grains to refined grains | At least half of grain intake should be whole grains |
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What You'll Learn
- Whole grains are a good source of dietary fibre, vitamins, minerals, and phytochemicals
- Whole grains may help reduce the risk of colorectal cancer
- Whole grains may help lower the risk of type 2 diabetes
- Whole grains may help with weight management and lower the risk of obesity
- Whole grains may help lower the risk of heart disease
Whole grains are a good source of dietary fibre, vitamins, minerals, and phytochemicals
Dietary fibre is an important component of whole grains, and it has been linked to improved metabolic health and reduced risk of heart disease, stroke, obesity, and type 2 diabetes. The fibre in whole grains can also help to prevent constipation and diverticular disease by keeping the stool soft and bulky. Additionally, fibre can aid in weight loss by helping people feel full and satisfied with fewer calories.
Whole grains are a good source of B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and folate (vitamin B9). These vitamins play a key role in metabolism and are essential for a healthy nervous system. B vitamins are also important for pregnant women, as eating grain products fortified with folic acid can help prevent neural tube defects in babies.
Whole grains also contain minerals such as iron, magnesium, and selenium. Iron is important for carrying oxygen in the blood, and it is especially crucial for teenage girls and women in their childbearing years who are at risk of iron-deficiency anemia. Selenium is a mineral that acts as an antioxidant, helping to protect the body's cells from damage caused by free radicals.
Phytochemicals, which are also found in whole grains, offer a variety of health benefits. They have been linked to improved insulin sensitivity and glucose metabolism, as well as slowing the absorption of food to prevent blood sugar spikes. The consumption of whole grains has also been associated with a reduced risk of colorectal cancer and type 2 diabetes.
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Whole grains may help reduce the risk of colorectal cancer
Whole grains are an important source of nutrients, including complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. They are also a good source of phytochemicals and phytate (phytic acid). Whole grains include brown rice, whole-wheat flour, bulgur (cracked wheat), oatmeal, and whole wheat pasta.
A growing body of research shows that choosing whole grains and other less-processed, higher-quality sources of carbohydrates, and cutting back on refined grains, improves health in many ways. Whole grains have been shown to improve insulin sensitivity and glucose metabolism, preventing blood sugar spikes. They may also help with weight management and reducing the risk of type 2 diabetes.
Several studies have found a link between consuming whole grains and a reduced risk of colorectal cancer. The American Institute for Cancer Research (AICR) states that there is strong evidence that eating at least three servings of whole-grain foods per day decreases the risk of colorectal cancer. The AICR suggests that 47% of colorectal cancer cases in the United States could be prevented by changing our lifestyle, including eating more whole grains.
A large five-year study among nearly 500,000 men and women found that eating whole grains offered modest protection against colorectal cancer. The study showed that eating more than 500 grams of cooked red meat per week raises the odds of developing colorectal cancer, with the risk increasing by 12% for every additional 100 grams consumed daily. Another review of four large population studies showed a 21% cumulative risk reduction for colorectal cancer with the consumption of whole grains.
The fibre in whole grains is thought to be a key factor in reducing the risk of colorectal cancer. Fibre helps to keep the stool soft and bulky, preventing constipation and reducing pressure in the intestines, which can help prevent diverticular disease. Additionally, when fibre meets the bacteria in the bowel, the bacteria produce butyrate, which helps the cells in the bowel stay healthy and reduces the likelihood of tumour development.
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Whole grains may help lower the risk of type 2 diabetes
Whole grains are an essential part of a healthy diet and can provide numerous health benefits. They are a good source of complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium.
The amount of whole grains one should consume depends on various factors, including age, sex, height, weight, and physical activity levels. The 2015-2020 Dietary Guidelines for Americans recommend that individuals consume 6 ounces of grain foods daily, with at least half of that amount coming from whole grains. This equates to about 60 to 90 grams or about two to three servings of whole grains per day.
Some examples of whole grains include whole-wheat flour, bulgur wheat, oatmeal, brown rice, rye, and oats. These can be incorporated into meals in various forms, such as bread, pasta, breakfast cereals, and tortillas.
It is worth noting that the benefits of whole grains may vary depending on individual characteristics. For example, the association between higher whole grain intake and lower risk of type 2 diabetes was stronger in lean individuals than in those who were overweight or obese. Additionally, the specific type of whole grain may also play a role, as some studies found that the protective effect against type 2 diabetes was more pronounced with certain whole grains, such as wheat and oats.
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Whole grains may help with weight management and lower the risk of obesity
Whole grains are an important source of complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. They are considered to be less processed and of higher quality than refined grains. Whole-grain foods include whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
Whole grains are linked to a lower risk of obesity and may help with weight management. Research suggests that eating whole grains instead of refined grains may lower your risk of obesity. A review of 15 studies involving almost 120,000 people found that eating three servings of whole grains daily was associated with a lower body mass index (BMI) and reduced belly fat. Another study reviewing research from 1965 to 2010 found that whole-grain cereal and cereal with added bran were associated with a modestly lower risk of obesity.
A five-year study of nearly 500,000 men and women suggested that eating whole grains may offer modest protection against colorectal cancer. Whole grains are also thought to improve insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes. They may also help prevent constipation and lower the risk of heart disease.
The recommended daily intake of grain foods is 6 ounces, based on a 2,000-calorie diet, with at least half of that coming from 100% whole grains. However, it is important to note that the amount of grains a person should consume depends on individual factors such as age, sex, height, weight, and physical activity level.
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Whole grains may help lower the risk of heart disease
Whole grains are an important source of complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. They are also high in resistant carbohydrates, meaning they are typically high in fibre, nutrients, and bound antioxidants. Whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
There is a growing body of research that shows that choosing whole grains over refined grains improves health in many ways. Whole grains have been linked to improved cardiovascular health and a reduced risk of heart disease. They have also been associated with a reduced risk of colorectal cancer, type 2 diabetes, and obesity.
The fibre in whole grains can help lower cholesterol levels and maintain healthy blood sugar and blood pressure over time. This, in turn, helps to protect against heart disease. Whole grains are also high in magnesium, potassium, and antioxidants, which contribute to lowering blood pressure.
The amount of grains a person should eat depends on their age, sex, height, weight, and physical activity. Most people in the United States eat enough grains, but many consume too many refined grains and not enough whole grains. It is recommended that at least half of the grains consumed should be whole grains.
In addition to their health benefits, whole grains can also aid in weight management when eaten as part of a healthy diet. They can also help prevent neural tube defects when eaten before and during pregnancy.
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Frequently asked questions
This diet, which focuses on whole grains, cereals, vegetables, fruits, and legumes, is recommended by the American Institute for Cancer Research.
Whole grains contain all parts of the grain, including the bran, germ, and endosperm. Common whole grains include brown rice, oats, quinoa, and wheat.
This plant-based diet is high in fiber, vitamins, minerals, and phytochemicals, which may help prevent cancer, lower the risk of heart disease, and manage weight.
According to the 2015 Dietary Guidelines for Americans, at least half of your grain intake should be from whole grains, which equates to about 3-5 servings per day for those aged 9 and above.
You can easily add whole grains to your diet by choosing whole-grain bread and cereals, or by swapping white rice for brown rice or other whole grains like quinoa or farro.
