Select whole grains for your diet

Why You Should Include Whole Grains In Your DietWhole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods your body can't digest — and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E and magnesium, phosphorus, selenium, zinc and iron. Phytochemicals also are found in whole grains. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.

You can increase the amount of whole grains in your diet by making simple substitutions. For example, choose whole-grain breads instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes or shredded wheat, instead of muffins or doughnuts. And select whole wheat flour rather than white flour when buying or making baked goods.

Health benefits
Whole grains are believed to be nutritionally superior to refined grains, richer in dietary fiber, antioxidants, protein (however lacking in the amino acid lysine), dietary minerals (including magnesium, manganese, phosphorus, and selenium), and vitamins (including niacin, vitamin B6, and vitamin E). Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals.



The greater amount of dietary fiber, as much as four times that found in refined grains, is likely the most important benefit, as it has been shown to reduce the incidence of some forms of cancer, digestive system diseases, gum disease, coronary heart disease, diabetes, and obesity. Some of these protective effects occur because carbohydrates from whole grains are digested and enter the bloodstream more slowly (as measured by the glycemic index). Many health studies[2] have shown that whole grains have numerous cardiovascular benefits.

Some store-bought grains can be germinated and sprouted for additional nutritional benefits.

One of the first in the western hemisphere to endorse and encourage the eating of whole grains instead of refined grains was Dr. Thomas Allinson, a British physician.



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