| Whole grains keep heart diseases away | | | | had a 25% lower risk of heart disease and a 36% |
| The role of whole grains in everyday diet has now | | | | lower risk of stroke than those who did not make |
| been challenged and proved several times throughout | | | | whole grain part of their diet. Similar studies have |
| the world. Regular servings of whole grains play an | | | | shown that consumption of three servings of whole |
| inevitable role in conquering over many chronic illnesses | | | | grains per day leads to a 50% reduction of risk of |
| like Coronary Heart Disease, Diabetes mellitus type 2, | | | | ischemic stroke and a 18% reduction in risk of heart |
| cancer and stroke. Studies have shown that at least | | | | attack. In fact, refining of grains reduces about 93% of |
| one serving per day of whole grains reduces the risk | | | | nutritional value including essential nutrients such as |
| of heart disease by 36%; also an inverse relationship | | | | Vitamin E. Another study showed a decrease in total |
| has been seen between the whole grain intake and | | | | and LDL or "bad" cholesterol levels by 4.3 and 4.9 |
| mortality rates in older subjects. | | | | percent respectively following consumption of whole |
| What are whole grains? | | | | meal diet, compared to the refined wheat diet. Whole |
| As compared to refined grains that contain only the | | | | grains reduce weight, cholesterol and blood pressure, |
| endosperm layer, Whole grains contain three edible | | | | the three key factors behind heart attack thus helping |
| layers- bran, germ and endosperm. Each layer has its | | | | the heart stay healthy. |
| own nutritional value and is equally vital for health. The | | | | Introducing whole grains to diet is easy |
| bran is the coarse outer layer and is a rich source of | | | | The idea of whole grains in everyday diet may seem |
| fibre. The germ is the embryo of the plant and | | | | to be cumbersome to many. Simple ways of including |
| contains ample amounts of antioxidants, vitamins, | | | | a few servings of whole grains to what you eat |
| minerals and unsaturated fats. The inner endosperm | | | | everyday could be: |
| layer is the central portion that is rich in starch along | | | | - Switch over to whole wheat bread instead of the |
| with some amounts of proteins and Vitamin B. The list | | | | white bread |
| of whole grains includes popcorn, barley, brown rice, | | | | - Have whole wheat pasta instead of the regular |
| bulgur, corn, flax, oats, quinoa, wheat, and wild rice. | | | | refined one and brown rice over white rice |
| Why are whole grains essential? | | | | - Select high-fiber cereals for breakfast, such as bran |
| Whole grains are goldmines of essential nutrients | | | | flakes, oats, or shredded wheat, instead of |
| including vitamins and minerals. They are rich in fiber | | | | sugar-sweetened cereals, muffins or doughnuts |
| that helps reduce cholesterol and prevent heart | | | | - Another easy way to add whole grains to your diet |
| diseases. Recent studies have shown that they are a | | | | is ground flax seed. Flax seeds are high in fiber and |
| rich source of Polyphenol antioxidants - substances | | | | omega-3 fatty acids, which can lower your total blood |
| that help to rid your body of harmful free radicals, | | | | cholesterol. You can easily grind the seeds and add |
| highly reactive molecules and ions that can damage | | | | them to your diet by stirring a teaspoon of them into |
| your cells. The overall antioxidant rankings of whole | | | | yogurt or hot cereal. |
| grains per serving of cold breakfast cereal, in order, is | | | | - Add whole grains like barley to soups and porridges |
| wheat, corn, oats, and then rice. On the whole, a gram | | | | - Junk foods like potato chips and fries can be |
| of whole-grain products contains comparable | | | | substituted by popcorn- by far the healthiest snack |
| antioxidants to a gram of fruit and vegetables. Whole | | | | available. |
| grains, in fact, are sources of complete nutrition in | | | | After a brief period of fashion craze that preached |
| themselves. | | | | "Say no to Carbohydrates", Whole grains have |
| Research Studies that prove | | | | reconquered its place. It has been now confirmed that |
| Several research studies have concluded the | | | | whole grains have a vital role to play in keeping the |
| importance of whole grains for a healthy living. Results | | | | heart healthy. They are valuable resources of nutrition |
| of a study that followed 75,000 subjects for up to | | | | and must be included as a part of the regular diet. Eat |
| twelve years showed that those who ate about three | | | | Healthy to Stay Healthy! |
| servings (about 48 grams) of whole grains each day | | | | |