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(HealthNewsDigest.com) – It’s hard to get people to eat more fruits and vegetables. Some refuse to give up their favorite fatty foods or desserts but switching from white bread to whole wheat bread isn’t that big a step and it will yield impressive health benefits.
If you think this simple swap might not yield tangible results, you are in for a big surprise. First, refining whole wheat to make white flour decreases a wide range of important nutrients – fiber, protein, vitamin E, vitamin B6, potassium and magnesium.
The message to eat more whole grains has not received as much attention as the sugar is toxic rhetoric, but it should. Franco Sassa, Professor at the Imperial College in the UK has researched the impact of public policies on the risk factors for major chronic disease. Professor Sassa believes that replacing refined grains with whole grains, globally, could reduce the burden of chronic disease more than eating more fruits and vegetable, reducing sodium, eliminating trans fat, or even cutting out sugar-sweetened beverages.
Research has shown the benefits of whole grains occur by simply switching two servings of refined flour foods with whole grain foods. Whole grain bread is the simplest switch and this switch is directly related to a reduced risk of death, and a lowered risk for type 2 diabetes, high blood pressure, heart disease, obesity and colon cancer.
Even though 30 years of research has shown that people who eat whole grains have a reduced risk of disease and early death as compared to those who eat refined grain-based foods, people worldwide are not reaching the recommendations set by their various countries. For this reason, in November of 2017, experts from 35 countries came together in Vienna at the International Whole Grain Summit with the goal of creating an action plan to increase the use of whole grains worldwide.
The experts at the summit came up with four key goals that they feel will help to increase whole grain consumption worldwide.
1. There is a need to establish a global definition of whole grain. This should be simple, foods made from the entire grain – germ, endosperm and bran. But labeling and ingenious product names can often confuse a shopper. All bread is wheat bread, but only 100% whole grain bread is truly whole grain. If you are ever uncertain, check the ingredient label. If a whole grain is not the first ingredient you are probably holding a quasi-whole grain product – a little whole grain mixed with refined flour.
2. Establish worldwide agreement on the amount of whole grains that need to be eaten regularly to achieve a health benefit. In the US we are encouraged to eat at least half of our daily grain intake as whole grains. That is a good place to start. Swap your breakfast English muffin for a whole wheat one. Serve whole grain spaghetti for dinner.
3. Educate the public on why grain crops are both healthy for human consumption as well as good for the planet. The carbon footprint and soil conservation that occurs with grain crops far outweighs the impact of other foods on the planet’s health. Grain crops are planet-friendly.
4. Educate people about the value of eating whole grains. Many misconceptions abound about breads and cereals. Eating bread makes you fat – myth. Whole grains raise blood sugar – only marginally and long term the fiber aids with blood sugar control. Wheat is toxic – only for those with true celiac disease. The gluten free eating trend reduces the amount of healthy nutrients and fiber found in whole grain foods. Whole grains provide the fiber needed to feed the healthy bacteria that live in our digestive tract. These helpful hitchhikers are your first line of defense against inflammation, disease and infection.
You should know:
Those who regularly eat whole grains are less likely to be overweight or obese.
The more whole grains you eat the higher your overall nutrient intake.
Only 8% of adults and 1% of children meet the recommended whole grain intake
each day.
Over the last 10 years our whole grain intake has increased only by a scant ½-ounce serving a day.
Good news – according to a recent survey 57% of shoppers are now looking for whole grain foods to add to their meals.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.
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