What Makes Whole Grains So Good?
A whole grain is a plant seed with three layers.
When it is refined, the outside and the inside are stripped away along with most of the nutrients and fiber.
The starchy middle remains and you get white rice or white flour -- and lighter breads, pastries, and pastas. "Enriching" adds back some nutrients, but not as much as you get if you eat the grain "whole."
A Good Way to Boost Fiber
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Fiber has a long list of health benefits, from helping you feel full longer after a meal, to losing weight, to keeping you “regular.” Americans don't get enough fiber. In fact, most of us get less than half the fiber we need every day: 25 grams for women and 38 grams for men. Most whole grains are packed with fiber.
Whole Grains Keep You Strong
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Fiber isn’t the whole story when it comes to whole grains. They’re also loaded with B vitamins, which give you energy. They're rich in folate, which builds red blood vessels. They're packed with minerals like magnesium and selenium, which build bones and strengthen your immune system. Whole grains also have phytochemicals -- natural plant compounds that can help fight disease.
Whole Grains for Long Life
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Eating whole grains may help you live longer and gain extra protection against diseases that creep up with age.
They lower your risk of heart disease and stroke.
They help prevent and control type 2 diabetes, partly by helping control weight.
They protect the cells in your body from damage that leads to cancer.
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