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Including whole grains in your New Year's resolutions may lower risk of some chronic diseasesA New Year's resolution to eat more whole grains may lower the chance of developing heart disease, cancer and diabetes. Studies show that whole grains may lower triglycerides, improve insulin control, help with weight management, and slow the buildup of arterial plaque. According to the U.S. Department of Agriculture, eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies. Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease and may reduce constipation. Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Eating grains fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development. Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Whole grains contain protective antioxidants in amounts near or exceeding those in fruits and vegetables. They also provide some unique antioxidants not found in other foods. Corn, for example, has almost twice the antioxidant activity of apples. Wheat and oats almost equal broccoli and spinach in antioxidant activity. The 2005 Dietary Guidelines recommend that Americans "make half their grains whole." This means most people should consume three or more servings of whole grains each day. This is a minimum--the Dietary Guidelines say that "more whole grains up to all the grains recommended may be selected." Active people would need even more whole grains. Four, five, even six servings of whole grains daily are not unreasonable. All grains start out as whole grains. If, after milling, they keep all three parts of the original grain--the starchy endosperm, the fiber-rich bran, and the germ--in their original proportions, they still qualify as whole grains. Consumers may still worry that finding and preparing whole grains could be difficult. However, new whole grain foods provide plenty of options to appeal to everyone's taste, budget and busy schedule. Americans today can enjoy a broad range of whole grain ready-to-eat cereals, white whole wheat bread, 90-second brown rice, instant oatmeal, popcorn, whole grain crackers, whole grain chips, and many more 21st century choices. The Dietary Guidelines define a serving (or "ounce-equivalent") of grain as 1 slice of 100% whole grain bread, a cup of 100% whole grain cereal, or 1/2 cup of 100% whole grain hot cereal, cooked pasta, rice or other grain. A growing number of foods are being labeled with information about whole grain content (often in grams), making it easier for consumers to identify whole grain products. Foods made only with bran are not whole grain products. High fiber is not always equivalent to whole grain. Check the ingredient list for whole grains among the first ingredients. Resolve to make 2008 the year you eat more whole grains and lower your risk of developing these chronic diseases. For more information and whole grain recipes, visit www.kansaswheat.org. 2/4/08 Date: 1/30/08
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