ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Whole Grains & your health

Updated on July 13, 2011

Whole Grains, what is the big deal?

I have always loved grains of all kinds, since a young child. Whole grains contain all the essential parts (naturally occurring nutrients) of the entire grain seed. Many diets today strongly suggest cutting back, or cutting out grains. This may not be the best thing to do considering all the massive benefits that come from having whole grains in your diet. For instance, whole grains can help you eat less as they are filling, and are low in calories. Eating less and healthier means losing weight and feeling better. When you realize how much whole grains are packed with things like phytonutrients, you may think it even silly to cut back on your whole grains. Maybe you are like me and have breads almost every day, but eat too many white breads and refined grains. Read on, to see why changes may be in order.

It may go without saying, but keep in mind its the "additions" to grains, like fillings, toppings, or sauces that can make grains so fattening or high in sugar. Many dieters have noticed they lose more belly fat, for instance if they cut back on calories, and add more whole grains to their diets. This is great news, for stubborn belly fat can be a nuisance for many people.

As for our hearts, whole grains are very healthy to keep in our diets. Some studies have shown that people eating whole grain cereals 7 times a week, had a 28% lower risk for heart problems, and heart failure, than people who had it just once a week. The more days they had the whole grain cereals in their diets, the higher the percentage. With all the great new cereals out there containing whole grains, you are bound to find some you like. I know we have some favorites in our house. Lower blood pressure was another health benefit to having more whole grains in our diets. So the list of benefits just keeps growing...

The phytonutrients found in whole grains are amazing, and there are hundreds of them. These phytonutrients work well with the fiber and other nutrients that are often in whole grains and whole grain products. There are links that have been shown, through studies, that whole grains protect some chronic (and often fatal) diseases, like heart disease, cancers and diabetes.

Many grains have a pleasant nutty flavor to them. Here are some ideas for foods that can replace the more refined grains that may end up in your kitchen. Try some of these:

Whole wheat bread, muffins, and bagels

Brown Rice

Whole grain waffles

Whole wheat pasta

Whole grain granola bars

Brown rice

Oatmeal cookies

Corn Tortillas

Graham crackers

Whole grain cereals (warm and cold)

One other interesting tip for the bakers out there, you can often substitute oats, for up to 1/3 of the flour called for in your recipes. Healthier baking, who wouldn't want that?

You will want to get in the habit of scanning the ingredient list on things you buy if you aren't already. Look for 100% whole grain on the package somewhere, sometimes its stamped and highlighted as such. Also look for whole oats, bulgur, whole wheat, cornmeal, barley, millet, kasha, wheat berries, wheat germ, flaxseed, amaranth, buckwheat, quinoa, rye, rice, colored rice, brown rice, wild rice, sorghum (or milo), teff, and triticale. Also, look for spelt, emmer, farro, einkorn, kamut, durum, wheat berries and cracked wheat. These are all great! I find them very refreshing and the textures are great! The fresher, the better, of course.

By incorporating more of the above suggestions into your daily routine, you will get many more nutrients and health benefits every day you do so. Otherwise, you may be eliminating valuable vitamins, fiber, and protien from your diet. When grains are processed, they should deliver the same rich balance of the nutrients found in the original grain seed, or close to it. Next time you are in the grocery store, check out the awesome whole grain cereals there, and consider trying something new or getting an old favorite that includes whole grains. One of my new favorites is Kashi, Go Lean Crunch, but old favorites include Grape Nuts (with a little honey on top), and various Raisin Brans, etc.



Comments

    0 of 8192 characters used
    Post Comment

    • oceansnsunsets profile imageAUTHOR

      Paula 

      7 years ago from The Midwest, USA

      Thank you Phoenix

    • PhoenixV profile image

      PhoenixV 

      7 years ago from USA

      Very informative hub thank you

    • oceansnsunsets profile imageAUTHOR

      Paula 

      8 years ago from The Midwest, USA

      Hello Onlinehub, thank you for reading my hub and commenting. Always appreciate you coming by :)

    • OnlineHub profile image

      OnlineHub 

      8 years ago from Fresno, CA, USA

      What a helpful article on how Whole Grains can offer positive effects to your health, thanks for sharing. It truly deserves a 5* rating and recommendation!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)