Why Eat Whole Grains? Understanding Their Health Benefits

Grains in seem to be having a hard time lately, with gluten being blamed by some for major health problems and new grain-free diets springing up every year. So one can easily wonder: why eat whole grains, as recommended by health authorities everywhere.

However, according to Dr. Frank Hu, Professor of nutrition at the Harvard T.H. Chan School of Public Health and author of two long-running studies, eating 70g of whole grains per day could reduce your risk of dying by 5%. With each additional 28g serving, the risk of dying of heart disease is reduced by 9%. The study also found that replacing refined grains and red meats by whole grains in equal amounts could potentially increase your lifespan by 8% to 20%.

There is so much to explain about whole grains that I have split this subject in two. Part 1 covers Why eat whole grains, and Part 2 deals with ways to eat more whole grains.
1. What are whole grains?
Grains, also called cereals, are the seeds of some grasses, which are cultivated for food. The following are all grains you're likely to come across in the shops, although not all in the form of whole seeds (alternative names in brackets):

• Amaranth
• Barley
• Buckwheat (or kasha)
• Corn (hominy, popcorn, maize)
• Millet
• Oats (oatmeal)
• Quinoa
• Rice
• Rye
• Sorghum
• Spelt
• Teff
• Wheat (triticale, semolina, seitan, farro, kamut)
• Wild Rice

Whole grains vs. refined grains
A whole grain will contain the whole kernel, i.e.:

• The bran - the outer layer, which contains vitamins, minerals, and fibers.
• The endosperm - the main part of the grain, which can be ground to make flour. Initially destined to feed the embryo, the germ, when it develops into a new plant. Contains carbohydrates, proteins, vitamins, and minerals.
• The germ - the smallest component of the kernel, which is supposed to germinate if planted. Contains proteins, vitamins, minerals, and fat.

100% whole grains will contain all 3 parts of the kernel (the bran, the endosperm, and the germ). To obtain refined grains, whole grains are milled to remove the bran and the germ. The end result is of finer texture and keeps for longer. The process removes, however, a lot of the nutrients, in particular, fiber.

Whole grains can still be milled, rolled, crushed or cracked. As long as the whole of the kernel is present in the end product, they are still "whole grains".

Note - when we eat refined grains, our bodies actually use nutrients to digest these nutrient-poor foods, which leaves us poorer in nutrients than before eating them!

Note 2 - This is why you might come across the terms "enriched grains" and "fortified grains". "Enriched grains" means some of the nutrients lost during the milling stage are replaced, such as vitamins. "Fortified grains" means that some nutrients that were not initially in the kernel have been added.
2. Whole grains and fibers
As you can see from the Nutritional info above, one of the main nutrient to be removed during the refining process is fiber. It's the part of a plant food that the body cannot digest. As it moves through our digestive system, it absorbs water and helps the body eliminate food waste quicker.

A higher consumption is linked with a lower risk of heart disease, as it helps lower blood pressure and cholesterol, and stabilizes blood sugar. It also fills you up and is an essential tool for weight loss and weight management.

There are 2 varieties of fiber: insoluble and soluble. Good sources of insoluble fiber in grains are whole wheat and popcorn (minus any added butter or sugar), but also teff, spelt and millet. Barley and oatmeal, as well as amaranth, contain soluble fiber. The body needs both in equal measures for optimal health.

The current recommended intake of fiber ranges from 21 to 25 grams for women and 30 to 38 grams for men. However, the vast majority of us only get to about half of that amount per day, mostly thanks to our highly processed diet of refined grains and our low intake of high-fiber food such as fruits and vegetables.

Check my next post on How to eat more whole grains to figure out how to increase your fiber intake the easy way.
3. So why eat whole grains?
The higher fiber content of whole grains is linked with lowering your general risk of mortality, but that's not the only reason why eating whole grains is beneficial to our bodies. The bran and germ of grains also contain a whole range of phytochemicals, vitamins, and minerals, as well as proteins, all playing a beneficial role. Let's list a few of the main benefits here:
1. They slow down digestion,
... stabilizing your blood sugar and insulin levels. When ingested, refined grains break down immediately into glucose, much the same way as pure sugar. This sends your blood sugar rocketing, then plummeting, later on, causing sugar crash and cravings.
Whole grains are broken down more slowly, keeping you full for longer.
2. They have been found to help with weight management
... by not sending you reaching for the next sugar or starchy fix, three servings per day being associated with a less abdominal fat.
3. Whole grains, therefore, help with preventing type 2 diabetes
... through healthy weight control and stabilization of your blood sugar levels. Those benefits kick in from only two servings per day (read my post on How to eat more whole grains to figure out what a serving is). This could be due to their high-fiber and high-magnesium content, both linked with better carbohydrate metabolism and insulin sensitivity.
4. Whole grains can help lower blood cholesterol,
... oats being a real champion in this category. Their higher soluble fiber content helps with eliminating cholesterol, by binding the cholesterol and its precursors together in the digestive tract and eliminating it quickly. The antioxidants found in oats also play a role.
5. They can help decrease your blood pressure,
... in particular, whole grains with a high soluble fiber content, such as barley and oats. Their antioxidants help improve cardiovascular health and reduce inflammation.
6. Numerous studies on more than 20 types of cancer
... have found a link between eating three servings of whole grains per day and a reduced risk of cancer. This is in particular valid for gastrointestinal cancers and cancers of the oral cavity, such as pharynx, esophagus, and larynx.
Whole grains offer protective nutrients, such as fiber, antioxidants (vitamin E and selenium in particular) and phytochemicals which can help suppress the growth of cancer cells, block DNA damage and prevent the formation of carcinogens.

And if the benefits of whole grains start at just two servings per day, research has shown that the health improvements increase with each extra serving, to reach the 3-4 servings of whole grains recommended daily by the Dietary Guidelines for Americans.
The take-home message: load up on whole grains for optimal health
How to do this? There are a lot of easy ways to identify whole grains in your food and increase your intake. Read up on those in my next article on How to eat more whole grains.

If tips and resources about Eating a Cleaner diet for Better Health is what you're looking for, SimplyGoClean.com is your answer! Come, read, and share your story and tips with us

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Top 7 Ways to Make Fitness a Priority in Your Life

Your Health should be something that you safeguard and cherish. Quite often lack of exercise is one important factor that contributes to declining health. The reality is that exercise is a habit. The best way to cultivate this habit so that it becomes a regular routine in your life is to create commitments that force you to follow through.

In life we can have reasons or results. Which do you have more of?

The marketplace is filled with potions and lotions that promise all kinds of health benefits. Imagine that there was a pill that if you took it regularly it would help alleviate stress, improve your outlook and perspective, extend your life and strengthen your body. Chances are that you would acquire a lifetime supply of this pill. While there is no magic pill the next closest thing is exercise.

The reality is that you cannot achieve optimal health without exercise. Your body has seven channels of elimination to get toxins out of the body. They are the Liver, Lungs, Blood, Skin , Colon, Lymphatic System and Kidneys. All of these vital systems will only function optimally if you move your body and make the blood circulate throughout your body.
To build and strengthen your body, you need to give it the attention it demands and deserves.

Most people dread exercise. They perceive it to be a painful part of a fitness routine. A good fitness routine is not about training for a triathlon. Fitness is all about creating motion in the body and blood so that the body can begin a process that naturally cleanses itself.

Here are the top 7 ways to make fitness a priority in your life:

1. Decide. The word decide is derived from the latin root "decidir" which means to cut off any other possibility from occurring. Make the decision that your long term health is too important to compromise with a list of reasons.

2. Find a friend or family member to increase your level of commitment. There is power in having to follow through because of a commitment you made to a friend or family member.

3. Hire a fitness trainer and pay in advance. The best way for you to create a habit is to pay cold hard cash to an expert that makes you place a value on the decision you have made. If you commit your money to the experience psychologically it will assist you to follow through to the commitment you have made.

4. Enroll in a group class. This can assist you in finding the support to stay motivated.

5. Block off the time in your day planner and plan ahead. Write down your activity as a must-do in your daily planner.

6. Every day write a reminder to yourself about your health and fitness and why they are important. This activity takes a few minutes and is a fantastic way to stay focused and keep fitness on your mind.

7. Sign up for walk-a-thon, 3k run or swim months ahead and commit to achieving a certain time. There are hundreds these events available every year. Once again by committing to participate you are cutting off any other possibility from occurring. You get focused as you prepare for the event and you'll feel a tremendous sense of accomplishment when you have done it.

It all begins with a simple decision. When you make that decision you need a few weeks to ingrain the activity to make it a habit.

I have found these simple techniques to be a fantastic way to make fitness a priority in your life.

Charles Volcolatte is a health and weight loss researcher and writes actively on weight loss information [http://www.skinnyasap.com]. His passion is helping others on Weight Loss issues and shares his knowledge at [http://www.skinnyasap.com] where he works as a staff writer.

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