Madeleine Hull
Grains are an important part of a healthy diet, providing essential nutrients such as complex carbohydrates, dietary fibre, B vitamins, and minerals. Whole grains, in particular, are associated with numerous health benefits. They can help to lower the risk of heart disease, diabetes, and high blood pressure, as well as promote healthy digestion and weight management. Despite this, some people are concerned about the consumption of grains due to their carbohydrate content, potential interference with weight loss, and blood sugar spikes. However, it is important to distinguish between whole grains and refined grains, as the latter is typically associated with negative health effects. Whole grains include wheat, rice, corn, quinoa, and oats, and can be incorporated into meals through whole-wheat bread, pasta, and cereals.
| Characteristics | Values |
|---|---|
| Nutritional Benefits | Good source of complex carbohydrates, dietary fiber, B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). |
| Health Benefits | May reduce the risk of heart disease, diabetes, high blood pressure, and certain cancers (especially colorectal cancer). Can aid in weight management, healthy digestion, and lowering inflammation and cholesterol levels. |
| Types of Grains | Whole grains (e.g., brown rice, quinoa, corn, whole-wheat flour, oatmeal, whole cornmeal) and refined grains. Popcorn is also considered a whole grain. |
| Considerations | Limit added sugars, sodium, and saturated fats when consuming grains. Check nutrition labels and ingredient lists. Choose unseasoned whole grains to avoid excess sodium and added sugars. |
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What You'll Learn
Whole grains reduce the risk of colorectal cancer
Grains are an important source of nutrients, including complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. Whole grains, in particular, are linked to numerous health benefits and are considered very nutritious.
Whole grains may reduce the risk of colorectal cancer. A report published in the Continuous Update Project reviewed 99 studies from across the world, which included data on 29 million adults, 247,000 of whom developed colorectal cancer. The report found that eating whole grains every day significantly reduces the risk of colorectal cancer, while the intake of processed meats raises the risk. Consuming more than 500 grams of cooked red meat per week, such as pork, beef, or lamb, increases the odds of developing colorectal cancer by 12% for every additional 100 grams consumed per day.
The American Institute for Cancer Research (AICR) also supports the link between whole grain consumption and reduced risk of colorectal cancer. According to the AICR, eating at least three servings of whole grains per day decreases the risk of colorectal cancer. The AICR recommends a daily intake of at least 30 grams of fibre, which can be found in whole grains and other plant-based foods.
The health benefits of whole grains may be attributed to their fibre content, which promotes healthy digestion and proper bowel function. Fibre can also help reduce blood cholesterol levels, contributing to improved cardiovascular health. Additionally, whole grains are often gluten-free and suitable for gluten-free diets.
It is worth noting that some people have concerns about antinutrients in grains, such as phytic acid, which can bind to minerals like zinc and iron, potentially affecting their absorption. However, the impact of antinutrients is typically only observed when very large amounts of grains are consumed alongside a nutrient-poor diet. Cooking or soaking the grains can also disable the mineral-binding ability of phytic acid, reducing its potential negative effects.
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They are a source of dietary fibre
Grains are an important source of dietary fibre, which has multiple health benefits. Dietary fibre is essential for proper bowel function and healthy digestion. Fibre from whole grains may also help to reduce blood cholesterol levels and lower the risk of heart disease. Whole grains are also linked to a reduced risk of colorectal cancer, diabetes, and high blood pressure.
Whole grains contain the bran and germ layers, which provide more nutrients, fibre, and health-promoting phytocompounds than refined grains. Phytocompounds are natural plant compounds that may play a role in disease protection. Refined grains, on the other hand, lack the levels of fibre and plant compounds found in whole grains and have been linked to negative health effects such as obesity, heart disease, and inflammation.
It is important to note that the amount of refined grains consumed and the overall quality of the diet likely influence these effects. Additionally, some people have concerns about antinutrients in grains, which can interfere with the absorption of other nutrients. However, antinutrients are not specific to grains and are found in many other healthy foods. When consumed in normal amounts as part of a varied diet, whole grains likely do not pose any meaningful health risks.
The average US adult consumes less than a third of the recommended amount of whole grains for optimal health. The USDA recommends that half of the daily grain intake should be whole grains. Examples of whole grains include whole-wheat flour, oatmeal, whole cornmeal, brown rice, quinoa, and corn.
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Whole grains are linked to a reduced risk of heart disease
Whole grains are a common part of many diets around the world, but their health effects have been a subject of debate. Whole grains are often discussed in the context of health benefits, while refined grains are attributed to negative health effects. Whole grains are a source of complex carbohydrates, dietary fibre, B vitamins, and minerals such as iron, magnesium, and selenium. Fibre from whole grains may help reduce cholesterol levels and the risk of heart disease.
Several studies have found that whole grain intake is linked to a reduced risk of heart disease. The World Health Organization (WHO) mentions poverty and stress as two key factors contributing to a global increase in heart and cardiovascular disease. However, some lifestyle factors can help reduce the risk of heart disease. Eating a balanced diet that is rich in fibre and includes whole grains, fresh fruits, and vegetables is one way to do this. The Mediterranean diet and the DASH diet are also good for heart health.
Whole grains are high in resistant carbohydrates, fibre, nutrients, and bound antioxidants. Whole grain intake has been associated with improved cardiovascular disease outcomes and healthy lifestyles in large observational studies. Whole grains high in viscous fibre, such as oats and barley, decrease serum low-density lipoprotein cholesterol and blood pressure and improve glucose and insulin responses.
Some other ways to reduce the risk of heart disease include exercising regularly, maintaining a moderate body weight, quitting or avoiding smoking, and limiting alcohol intake.
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They can help with weight management
Whole grains are an essential component of a healthy diet and can be instrumental in weight management. They are packed with dietary fibre, which promotes healthy digestion and bowel function. Fibre also helps reduce blood cholesterol levels, which is beneficial for cardiovascular health.
Whole grains are also rich in B vitamins, which play a crucial role in metabolism. They help the body release energy from protein, fat, and carbohydrates. This means that whole grains can help ensure that the energy from the food you eat is used efficiently, potentially reducing the amount of excess energy that could be stored as fat.
The B vitamins in whole grains, such as thiamin, riboflavin, and niacin, are also essential for a healthy nervous system. Additionally, whole grains contain minerals like magnesium, which is used in building bones and releasing energy from muscles.
It is important to limit added sugars, sodium, and saturated fats when choosing grains to eat as part of a weight management plan. Checking the nutrition facts label and ingredient list on the package can help make informed choices. For example, brown rice or other whole grains cooked with an enclosed "flavor packet" can contain high levels of sodium, so choosing unseasoned whole grains and adding your own herbs or spices is a healthier option.
Some people may be concerned about antinutrients in grains, such as phytic acid and lectins, which can interfere with the absorption of other nutrients. However, antinutrients are not unique to grains and are found in many healthy foods, including nuts, seeds, and legumes. As long as whole grains are consumed in normal amounts as part of a varied diet, antinutrients are unlikely to pose any significant health risks.
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Whole grains are gluten-free
Grains are an important source of nutrients, including complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. Whole grains, in particular, are linked to numerous health benefits and are considered very nutritious. They can help reduce blood cholesterol levels and the risk of heart disease, support healthy digestion, and aid in weight management.
Despite the health benefits associated with whole grains, some people may be concerned about their gluten content. Gluten is a protein found in wheat, barley, rye, and spelt, among other grains. Many people are intolerant to gluten, including those with celiac disease or gluten sensitivity. However, it is a myth that whole grains inherently contain gluten. In fact, a large number of whole grains are gluten-free and can be safely enjoyed by those with gluten intolerance.
Oats, for example, are inherently gluten-free but are often contaminated with wheat during growing or processing. Several companies offer pure, uncontaminated oats suitable for gluten-free diets. Other naturally gluten-free whole grains include quinoa, buckwheat, sorghum, corn, and teff. These grains provide beneficial nutrients and can be used in various recipes, including gluten-free baking.
It is worth noting that the U.S. Food & Drug Administration (FDA) has set standards for the "gluten-free" label, defining it as containing fewer than 20 parts per million (ppm) of gluten. This information can help those with gluten intolerance make informed choices when selecting whole grains.
In conclusion, whole grains are an important part of a healthy diet, offering various nutritional benefits. For those with gluten intolerance or celiac disease, it is reassuring to know that many whole grains are gluten-free and can be safely included in their diets.
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Frequently asked questions
Grains are important in your diet because they are a source of nutrients, including complex carbohydrates, dietary fiber, B vitamins, and minerals.
Whole grains are grains that have not been milled and contain the entire grain kernel. Examples include whole-wheat flour, oatmeal, whole cornmeal, and brown rice.
Eating whole grains is associated with a variety of health benefits, including a reduced risk of heart disease, diabetes, and high blood pressure. Whole grains can also help with weight management and support healthy digestion.
Refined grains have been milled, which gives them a finer texture but removes some of the nutrients found in whole grains, such as fiber and B vitamins. Examples of refined grains include white flour and white rice.
Some people may be intolerant or allergic to certain grains, such as those containing gluten. Additionally, refined grains may be linked to negative health effects, such as obesity, heart disease, and inflammation. It is also important to limit added sugars, sodium, and saturated fat when consuming grains.
