Whole Grains Are Healthy -And That Includes Whole Grain Bread
Whole grains have an image problem. Pervasive media stories and nutrition books warn that eating grains puts you at risk for obesity and chronic illness. When you look at the facts, however, whole grains are clearly health-promoting in numerous ways you can use to your advantage.
The choice becomes clearer once you understand what these foods are. Whole grains are the seeds of certain grasses that store their energy mostly as complex carbohydrates. Wheat, corn, rice, barley, oats, millet, and rye are the most common examples.
Whole grain foods contain all parts of the seed. These include the outer protective skin (bran), tiny baby plant (the germ), and food to nourish the baby plant until it can produce its own (endosperm). Refined grain foods are generally made only from the endosperm.
Quinoa, buckwheat, wild rice, and amaranth are seeds that are examples of "pseudo-grains." These are similar nutritionally to traditional whole grains, but are produced by plants that are not grasses. While this difference is important to botanists, if you are simply trying to decide what to cook for dinner, you can use whole grains and "pseudo-grains" interchangeably.
Published, peer-reviewed science on people who eat more whole grains substantiates a spectrum of health benefits for these foods.
WHOLE GRAINS LOWER THE RISK OF OBESITY
A common myth is that foods high in carbohydrates, such as whole grains, encourage obesity. Yet the truth is quite the opposite in considering actual studies of people who consume more whole grains. Here are some representative findings.