Is what you know about grains true? Check out the major health benefits of grains

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Is it all hype, or are there major health benefits of grains? You probably think it’s all about the fiber, right? Well, there’s more to the story about why it’s smart to include them in your daily diet.

Fiber—one of the big health benefits of grains

A carbohydrate in grains, fiber is not digested or absorbed. Research shows that fiber may lower cancer risk by diluting cancer-causing agents and promoting healthy digestive bacteria growth. Fiber comes mainly from the grain's outer layer or bran. There are two main types of dietary fiber: soluble and insoluble. Soluble fiber forms a gel when mixed with liquid, which helps control blood sugar and lower cholesterol. Oats and barley are rich in soluble fiber. Insoluble fiber increases the bulk and weight of stool, dilutes harmful substances, and speeds waste elimination from the body. Whole wheat is a prime example of a high-insoluble fiber grain.

Nutrients found in grains

In addition to fiber, the hidden benefits of whole grains deserve our attention. In particular, whole grains are a source of essential vitamins, minerals, and antioxidants. Research indicates that many of these vitamins, minerals, and phytochemicals also help our bodies fight cancer. A synergy of compounds works together to fight the free radicals associated with cancer growth. Manganese, for example, is a mineral found in whole grains that helps us handle oxidative stress. Selenium, a trace mineral also found in whole grains, helps the body prevent cell damage and promotes a healthy immune system. Don't forget the powerful antioxidant, vitamin E, a known antioxidant.

Eating a variety of whole grains is the best way to harness the health benefits of grains and the broadest range of these powerful nutrients and antioxidants. Whole wheat is rich in vitamin E. Other whole grains that contain potent antioxidants include buckwheat, kamut, oats, and quinoa. Buckwheat has high levels of the antioxidant rutin, which improves circulation and may prevent clogged arteries. Kamut, an ancient form of wheat, has significant amounts of protein and vitamin E. Oats, meanwhile, have avenanthramides. These substances help protect the blood vessels from LDL cholesterol. And quinoa has all of the essential amino acids, making it a complete protein source. Additionally, brown, red, or black rice is an excellent source of selenium.

How to include a variety of high-fiber whole grains in your diet

• Have oatmeal or bran cereal for breakfast.
• Choose whole-grain bread products. Look for whole grains as the first ingredient, and try to get at least 3 grams of dietary fiber per serving. You'll find wonderful whole-grain bagels, buns, English muffins, pita pockets, tortillas, and flatbreads in the grocery.
• Substitute half the white flour with whole-wheat flour in baking recipes.
• Replace 1/3 of the flour with oats in recipes.
• Add barley, brown rice, or wild rice to a favorite soup recipe.
• Use whole-wheat pasta.
• Choose corn or corn/whole-wheat blend tortillas.
• Have quinoa, bulgur, or wild rice as a side dish for variety. Use the leftover grains in salads.
• Add wheat bran or uncooked oats to yogurt for a little crunch.
• Add 3/4 cup of uncooked oats to each pound of ground meat when making meatballs, meatloaf, or burgers.

What is your favorite strategy for including whole grains?

MyNetDiary Premium Recipes that highlight whole grains

Whole Grain French Toast

Delicious Quinoa with Blackberries and Walnuts

Chicken and Vegetable Fried Rice

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Nutrients->"Carbs: Fiber, Starch, & Sugar" Other Health Issues->Gastrointestinal (Gut)

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