Along with vitamins, whole grains are a great source of the minerals our bodies need to stay healthy. Health benefits of eating pita bread! And fiber's health benefits are well known—it can help control blood sugar, lower LDL or "bad" cholesterol, and reduce colon cancer risk. Becki Andrus Platinum Author | 1,091 Articles Joined: January 21, 2008 The Benefits of Whole Grain Bread Something as simple as swapping one third of a serving of cooked white rice a day (about 2 ounces) for brown rice was associated with a 16% decline in type 2 diabetes risk. A word of caution. Evidence is emerging that whole grain consumption may lower the risks of certain cancers, such as colorectal, breast, and pancreatic cancer. Because it digests slowly, fiber also helps you feel fuller longer. Specifically, eating whole grains can leave you with less belly fat -- what scientists kindly call "central adiposity" -- which increases your risk of diabetes and other health woes. (Look for the word "whole"—either whole grain or whole wheat.) If you prefer the taste and texture of white bread but want the natural nutritional benefits of whole wheat, choose white whole-wheat bread. Some grains offer vitamin C. As with calcium, whole grains aren't your first go-to source for vitamin C, but you can get some of your recommended daily allowance from the whole grain known as amaranth. One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity. Whole grains can help, but women who are pregnant or thinking about getting pregnant need to take a multivitamin with 400 micrograms of folic acid a day. If the label doesn't say "whole" first, it isn't a whole-grain product. A study of women also found a benefit. Benefits of Organic Bread. Over the span of 12 years, middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products. Let’s take a look at the benefits of eating whole grain bread and the nutrients found in them. this link is to an external site that may or may not meet accessibility guidelines. One analysis found a 32 percent lower risk of diabetes in people who ate three or more servings a day of whole grains versus a 5 percent risk reduction in those who ate refined grains. So if you prefer the taste and texture of white bread, but want the nutritional benefits of whole wheat, choose white whole-wheat bread over refined white bread. "I'm petrified," the actress said when she shared the news that her breast cancer came back. 12. More from Health.com: 25 Fresh Corn Recipes 16 Oatmeal Desserts That Satisfy 18 Superfoods For Your Heart, 18 Health Benefits Of Whole Grains originally appeared on Health.com. Something as simple as swapping one third of a serving of cooked white rice a day (about two ounces) for brown rice was associated with a 16 percent decline in type 2 diabetes risk. Fuel for longer: Whole grains and legumes contain complex carbohydrates. Whole Wheat is starting to pump his legs while White rounds the first bend. One study of more than 40,000 postmenopausal women found that women who consumed four to seven servings a week of whole grains had a 31 percent lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole grains in their diet. And you'll get 5.5 g of fiber per 1/2 cup uncooked brown rice compared with 2 grams in uncooked white rice (which is not a whole grain), and only 0.7 in a serving of instant rice. Fortunately, in the 20th century, people studied whole-grain bread and realised its healthy benefits and usefulness. They contain resistant starch. The fiber helps your intestines get moving and expel waste. They also lower blood pressure, one of the most important risk factors for heart disease. Offers may be subject to change without notice. Whole grains may also cut levels of C-reactive protein, a marker of inflammation that has been linked not only with heart disease and type 2 diabetes but also problems in pregnancy such as premature birth, preeclampsia and fertility problems. All rights reserved. 7. Even if eating whole grains doesn't actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds. It extracts energy from our food and converts it into ATP (adenosine triphosphate). Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics. Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics. The fiber content keeps bowel movements regular (studies have shown that people who eat more fiber need fewer laxatives). Nutritionists have favored whole grains over cookies and white bread because they contain fats and bad carbohydrates than refined food items. Health.com may receive compensation for some links to products and services on this website. © Copyright 2020 Meredith Corporation. 5. 6. Consuming whole grains on a daily basis keeps you full and prevents you from over-eating that eventually lead to well-maintained body weight. 3. They may protect your teeth and gums. In refined grains, the bran and germ are stripped away. Eating whole grains early in life may ward off asthma and other allergic conditions. You'll get 5.8 grams of fiber in two slices of dark rye bread, but only 1.9 grams from the same amount of white bread. Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. The trick is to find the right kind of carb and Resistant Starch is one. In refined grains, the bran and germ are stripped away. Getty Images. Not only will whole grains help you live better, they may also help you live longer. Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. 4: Sourdough (4.2) There is perhaps no more delectable bread than the fermented kind that, when done correctly, has the perfect crust and chew of … One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. Carbohydrate Metabolism: Whole wheat flour is rich in Vitamin B1 which is essential for glucose metabolism. Try rye or protein-packed quinoa to get maximum fullness. This bread is the healthiest bread to lose weight. An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing, says Delbridge. Whole-grains are also rich in protein, fiber, B vitamins and many other nutrients that help to lower blood pressure, reduce gum disease, strengthen the immune system and help control weight. Here's why a stage 4 breast cancer diagnosis can be so frightening. This was true even after taking into account other factors like smoking, age, and body size. One cup of cooked teff has about 123 milligrams of calcium, similar to a half cup of cooked spinach. 2. But the USDA recommends eating grains daily, and at least half of those should be whole grains. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes "good bacteria" in the large intestine. These organisms aid digestion, promote better nutrition absorption, and may even beef up the body's immune system. 1. Before bakers discovered the power of yeast, bread was made unleavened, which means it did not rise. "Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes," says Cheung. Adult men and women should get 1,000 milligrams of calcium a day, according to the National Institutes of Health. The symptoms of anxiety can be hard to detect. (Look for the word "whole" -- either whole grain or whole wheat.) This could also help keep your portions under control. Wheat bread aids digestive health because of its high fiber content. They redistribute fat. Not all whole grains are high in fiber, though. Bran is one good source of B vitamins, says Delbridge, who holds an adjunct faculty position at Arizona State University. Is Your Doctor Gaslighting You? Since gum disease is linked to inflammation and other health conditions like heart disease, this is about more than just a pretty smile. 9. And they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea and pain. And don't be fooled by bread that looks healthy because it's brown. You've heard whole grains are healthy. Plain grains — from brown rice and quinoa to wheat berries –– and whole grain pasta should be a regular feature on your table, with processed grains eaten less often. Carbs can be good for you. All products and services featured are selected by our editors. "Whole grains take longer to digest and have a more satiating effect," says Gans, who is also author of The Small Change Diet. In fact, whole grains lower the risk of heart disease overall. Eating bread could also support good heart health. One study found that children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turned five. "Any form of whole grain—including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat, and millet—will confer benefits for heart health," says Cheung. Whole grains have long been considered a key component of a healthy diet. It's a carb that acts more like a fiber. For instance, white bread was a symbol of financial status, of the privileged class, whereas “black” bread was associated with the poor. 1. Focus on oats, barley and bulgur, says Delbridge. While you may think of matzo when someone says unleavened bread, pita bread and tortillas are also unleavened bread products. Whole grains have other digestive benefits as well. If white bread and whole wheat bread were in a running race it would go like this: White Bread jumps out of the starting block and takes off. "You're getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health," says Lilian Cheung, DSc, RD, a lecturer in nutrition at the Harvard School of Public Health. Pita bread has several health benefits such as reducing the Health Risks of Cholesterol and high blood pressure. Along with vitamins, whole grains are a great source of the minerals our bodies need to stay healthy. As for other sources of vitamin C, load up on cantaloupe, citrus fruits, broccoli and tomatoes. 17. Here's the lowdown on why you should be eating them. No. Look for “whole grain” in the ingredient list. Oatmeal, pearl barley and brown rice are all good whole grain sources of Resistant Starch, which is also found in green bananas and other non-grain foods. Mind and body size also contain zinc, necessary to keep your portions under control and other allergic.! 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