Whole Grain Diet

whole pastaIt doesn’t take to become a health buff and nutritionist to appreciate the benefits of whole grains. According to research, a diet high in whole grain foods is associated with a significantly lower risk of developing cardiovascular diseases, heart disease and stroke.

Whole grain bread can drop stroke risk by 43%, according to an issue of the Journal of the American Medical Association. Probably, one should think twice about getting crazy with the low carbohydrates diet and focusing on the benefits of fiber instead. Whole grains have lots of fiber, and people who rather embrace a high fiber diet achieve not only effective weight loss but also a number of innumerable health benefits.

Whole grains have the capability in helping to decrease cholesterol levels, blood pressure and blood coagulation, thus reducing the risk of having heart diseases. It also helps in regulating blood glucose for people who have diabetes. And a lot of studies affirm that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.

A grain is considered "whole" if the entire grain is retained: the bran, germ and the endosperm. Whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables.

Here are good examples of whole grains: wild rice, brown rice, wheat, oatmeal, barley, popcorn and whole oats. Pasta, usually is not whole grain and ne can hardly even find whole grain pasta in most supermarkets. Whole wheat spaghetti and linguine’s were much less chewy and gritty. Whole grain pasta taste better away from the usual tomato sauces.

To start increasing whole grain intake, replace some of the refined-grain products with whole grain products. Instead of whole bread replace it with wheat bread, use wheat flour in baking cookies, muffins and pancakes, use brown rice instead of white rice and eat popcorn instead of potato chips when you are watching a movie.

Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.