Whole grain foods have many health benefits and can actually relieve certain health problems like constipation and digestive health. Bread and carbohydrates have gotten a bad name over the years as a cause of obesity, allergies, stomach problems and that is not true. Find out the real truth about healthy whole grains.
What Are Whole Grain Foods
- Amaranth
- Barley
- Buckwheat
- Corn
- Job’s tears
- Millet
- Oats
- Quinoa
- Brown, wild rice and black rice (forbidden rice)
- Rye
- Wheat and some wheat varieties like spelt, durum, stone ground, wheat berries, and bulgur.
Not Whole Grain Foods
Foods like white rice, white bread, enriched flour, enriched wheat, grits, and bran are not considered whole grains.
These foods are processed grains, where the processing has taken apart the grain and taken out the vitamins, minerals, nutrients and are usually very low or void of the healthy fiber.
Complex Carbohydrates Do Not Cause Health Problems
As I mentioned, bread and carbohydrates have gotten a bad name recently by those who believe that carbs are the cause of our failing health and rising obesity rates. There are those who believe that a diet low in carbohydrates is the way to reduce obesity and other health ailments.
Some of the reasoning behind this thinking is that ever since the US Government came out with the food pyramid telling us to eat more carbs and bread, health problems like obesity and type 2 diabetes have been increasing.
Carbohydrates cover a lot of foods that are not whole grain foods. And these foods have been increasing in our daily diets, which could be the cause of the rising obesity rates and other health problems.
Bad carbs like French fries, white flour hamburger buns from so many fast food meals and a huge increase in sugar and especially high fructose corn syrup.
With the big increase in the consumption of these bad carbs, some doctors, dieticians, and authors have put all carbohydrates in the same category, and this is just not correct. There is a big difference between the processed bad carbs and the healthy whole grain foods and carbs.
Some will have you believe that whole grains are unhealthy because of the phytic acid in grains. Phytic acid has been labeled the anti-nutrient, but that is just not true. In fact, phytic acid has its own health benefits.
It is another plant-based myth that eating complex carbohydrates cause health problem, type 2 diabetes, or weight gain.
Whole Grain Foods Can Heal Health Conditions
- Reduces the risk of getting type II diabetes by 21-30%
- Reduces the risk of having a stroke by 30-36%
- Reduces the risk of heart disease by 25-28%
- Whole grain foods can also help you maintain a healthy weight
- Reduces the risk of asthma
- Healthier arteries
- Lowers the risk of colorectal cancer
- Can cure constipation
- Lowers high blood pressure
- Reduces the risk of diseases caused by inflammation
- Less gum disease and tooth loss
- Builds a healthy digestive system and gut microbiome
- Reduces the LDL (bad) cholesterol and increased the HDL (good) cholesterol
Why We Need Whole Grains for Good Health
- Whole grains are a complex carbohydrate which supplies our body with energy.
- B vitamins and folate that lower inflammation and promotes healthy gastrointestinal health.
- Fiber in whole grains can reduce constipation, improves the digestive system, lowers the risk of colorectal cancer and lowers cholesterol.
- Minerals like magnesium and selenium promote a healthy immune system and protect us from oxidation which can lead to certain cancers.
- Phytochemicals that protect us from many types of diseases including diabetes, heart disease, and cancers.
- Whole grain foods contain a good amount of antioxidants that protect our cells from oxidation damage and can reduce the risk of many diseases.
- Whole grains are a good source of protein and quinoa is a complete protein.
Celiac Disease and Whole Grains
- Amaranth
- Buckwheat
- Corn
- Job’s Tears
- Millet
- Quinoa
- Brown rice
- Sorghum
- Teff
- Oats. There is a possibility that some oats could be cross-contaminated with wheat, and some people have an intolerance to oats.
Those with celiac disease can also eat and benefit from healthy whole grain foods.
Whole Grain Food Conclusion
Whole grain foods are healthy and do not cause weight gain or obesity. Our entire body thrives on complex carbohydrates. Our muscles need them, our brain needs them, and complex carbs are the body's preferred fuel.
Eliminating healthy whole grain foods from your diet would deprive your body of needed healthy vitamins, minerals, and the all-important fiber. Stay away from the processed white flour products and only eat whole grain foods and you will notice your health and your digestion improve.
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Copyright © 2012-2019 Sam Montana
[1] The Journal of Nutrition - Putting the Whole Grain Puzzle Together: Health Benefits Associated with Whole.
[2] Whole Grains Council - Summary of Recent Research on Whole Grains and Health
[3] Celiac.com - Gluten free whole grain foods
