The Whole Truth About Whole Grains
11 reasons to make the switch now
11 Ways Grains Are Great
Here's a quick list of all the ways that whole grains benefit your body.
After reading it, you may ask yourself, "What don't they
1. They're digested slowly.
Whole grains are digested more slowly than refined grains, which has
beneficial effects on blood sugar and insulin (keeping levels of both down). A
recent study found that the more whole grains men and women ate, the lower
their fasting insulin levels were. And this is a good thing.
2. They reduce mortality rates.
After analyzing data from more than 15,000 people aged 45-65, researchers
from the University of Minnesota School of Public Health found that as
whole-grain intake went up, total mortality (the rate of death from all causes)
3. They help reduce the risk of type 2 diabetes.
The Nurses' Health Study found that women who ate more than 5 grams of fiber
from whole-grain cereals daily had about 30% less risk of developing type 2
diabetes than those who ate less than 2.5 grams of whole-grain fiber a day.
Other research found that women who ate a diet low in cereal fiber and high
on the sugar (glycemic) index doubled their risk of type 2 diabetes.
4. They help control weight.
One study found that women who ate three or more servings of whole-grain
foods a day had significantly lower body mass indexes (BMIs) than those eating
less than one serving a day. (This was found in men, too, but the link was more
significant in women.)
Another study found that women whose diets included the most whole grains
were half as likely to gain a lot of weight over a 12-year period as those who
ate the least whole grains. This slimming effect was seen even in teens.
5. They may protect against metabolic syndrome.
Research has found that metabolic syndrome -- a condition that raises the
risk of diabetes, heart disease, and stroke -- was found much less often in
people who ate the most cereal fiber and whole grains compared with those who
ate the least.