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Nutrition - Whole Grains - Life of Vigor

Whole Grains are the Foundation of a Life of Vigor

Whole Grains are the foundation of a healthy diet that help build a life of Vigor and a Long life. Eating Whole Grains daily should be part of everyone's lifestyle. Eating Whole Grains are especially important for active people, athletes and expectant and breast feeding mothers.

Whole Grains include Wheat, Oats, Rice, Spelt, Corn, Rye, barley, quinoa, and sorghum. Here is a complete list of Whole Grains:

• Amaranth 
• Barley, hulled
• Buckwheat flour
• Buckwheat groats
• Bulgur
• Corn flour, whole grain
• Cornmeal, whole grain
• Macaroni, whole wheat
• Millet
• Oats, rolled

• Quinoa
• Rice, flour
• Rice, brown
• Rye
• Rye flour, dark
• Sorghum
• Spaghetti, whole wheat
• Triticale flour, whole grain
• Wheat flour, whole grain

 

Whole Grains are the whole seed of a grain as they are in their natural state growing in the fields. The seed is made up of three components called Bran, Germ and Endosperm.

Three Main Parts of Whole GrainThe Bran is the outer skin of the seed that protects the Germ and Endosperm from pest and the elements. The Bran contains important B Vitamins, Antioxidants and Fiber.

The Germ is the embryo of the seed that when fertilized with pollen will produce a new plant. The Germ contains several B Vitamin, protein, fats and minerals.

The Endosperm is the food supply for the Germ that provides the essential energy to the young plant to establish roots for nutrients and water and to grow into sprouts. The Endosperm contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

Only Whole Grains contain all three parts of the seed. The grain refining process removes the Germ and the Bran. The refining process causes 25% of the Protein and at least 17 key nutrients to be lost.The loss of nutrients in the refining process is significant.  As the below table shows, and by way of example using Wheat, the refined wheat has less than 75% of Vitamin E, Vitamin B-6, Magnesium, Fiber, Zinc and Potassium than does Whole Wheat.  Refined wheat has about half of the Folate content of Whole wheat and only 75% if the Protein. 

 

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Whole Package of Nutrients.  Whole Grains contain antioxidants, lignans, phenolic acids, phytoestrogens, and other phytochemicals may help reduce the risk of heart disease, cancer, and diabetes. Like fruits and vegetables, it’s the whole package of nutrients of Whole Grains that are a source of significant health and energy.


Better Intestinal Health.  The general consensus is that bran or fiber of Whole Grains are excellent for the digestive and intestinal system and are beneficial for preventing constipation and help prevent diverticulitis which are pockets that form in the large intestines.  Men who consumed an average of 32 grams of fiber a day were 42 percent less likely to report symptoms of diverticular disease than the men who averaged 13 grams a day.


Lower Cholesterol.  Oats have been found to be effective in lowering blood total and LDL-cholesterol when consumed on a regular basis.  It’s good to note that oatmeal, whether it is made from old fashioned, quick, instant, or steel cut oats, are all Whole Grain foods.


Lowers Obesity, Diabetes, High Blood Pressure Risks.  “Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods," Philip Mellen of Wake Forest University Health Sciences said. "Subsequent studies have born that out - especially with whole grains. Greater whole grain intake is associated with less obesity, diabetes, high blood pressure, and high cholesterol - major factors that increase the risk for heart disease and stroke.

 

Whole Grain Stamp of ApprovalWe all have an incredibly wide range of food products to choose from when we shop.  As Whole Grains are healthier than refined grain products and are packed with nutrients. Look for products that have the 'Whole Grain' Stamp to insure you are purchasing Whole Grain products. 

 

The Whole Grains Council is a nonprofit consumer advocacy group working to increase consumption of whole grains for better health. The Whole Grains Council is an excellent resource to learn more about Whole Grains.  The Wheat Foods Counsel is a national nonprofit organization formed to help increase awareness of dietary grains as an essential component to a healthy diet. The Council provides recommendations and recipes using grains.

Whole Grain Council Link


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Publications


Whole Grain Intake and Cardiovascular Disease,
Philip B. Mellen, Wake Forest University Health Sciences, Nutrition, Metabolism & Cardiovascular Diseases Journal.

A diet high in whole grain foods is associated with a significantly lower risk of developing cardiovascular disease, including heart disease and stroke

Carbohydrates:  Going with the Whole Grain, Jennifer Hutchinson, Ironman.com

It’s been long understood that the carbohydrate rich foods provide 50 to 70% of the calories needed for athletes.  Products that contain refined grains are not as wholesome as whole grain flours. Whole grains foods contain all three parts of the grain, which are the bran, the germ and endosperm. The outer layer of the grain is known as the bran. It’s the main source of the grain’s fiber. The bran layer hosts 50 to 80 per cent of the grains phytochemicals and minerals. The germ layer is a significant source of B vitamins, vitamin E along with antioxidants, phytochemicals and trace minerals. The endosperm (center of the grain) provides complex carbohydrates, protein and smaller amounts of B vitamins and minerals.

Should you be eating Organic?, Charlene Waldner, Triathlete Magazine

Our food choices greatly affect our health, body composition, performance and recovery. When it comes to fruit or vegetables, organic products taste better.  This is attributed to better soil quality resulting from better farming techniques.  You should choose the organic versions of grapes, strawberries, apples, cherries and raspberries as these fruits have thin skins, and readily absorb pesticides often found in nonorganic food.


Recommended Books

Natural Health - Peak Performance - Longevity Lifestyle, by Ralph Teller

Chris Carmichael's Food For Fitness: Eat Right To Train Right

Chris Carmichael’s Food For Fitness: Eat Right To Train Right
Chris Carmichael
(See All Contributors)
Paperback, 448 pages
Penguin Group (USA) Incorporated
April 30, 2005


   
Whole Food Nutrition, the Missing Link in Vitamin Therapy: The Difference Between Nutrients Within Foods Vs Isolated Vitamins & How They Affect Your Health


Whole Food Nutrition, the Missing Link in Vitamin Therapy: The Difference Between Nutrients Within Foods Vs Isolated Vitamins & How They Affect Your Health

Vic Shayne (See All Contributors)
Paperback, 196 pages
iUniverse, Incorporated
December 01, 2000

 

   
Everything Whole-Grain, High-Fiber Cookbook: Delicious, Heart-Healthy Snacks and Meals the Whole Family Will Love Everything Whole-Grain, High-Fiber Cookbook: Delicious, Heart-Healthy Snacks and Meals the Whole Family Will Love
Lynette Rohrer Shirk (See All Contributors)
Paperback, 307 pages
Adams Media Corporation
April 01, 2008
   
Bob's Red Mill Baking Book: More Than 400 Recipes Featuring Whole & Healthy Grains

Bob’s Red Mill Baking Book: More Than 400 Recipes Featuring Whole & Healthy Grains
John Ettinger (See All Contributors)
Hardcover, 496 pages
Running Press Book Publishers
November 06, 2006

 

   
Local Breads: Sourdough and Whole-grain Recipes from Europe's Best Artisan Bakers

Local Breads: Sourdough and Whole-grain Recipes from Europe’s Best Artisan Bakers
Daniel Leader (See All Contributors)
Hardcover, 355 pages
Norton, W. W. & Company, Incorporated
August 01, 2007

   
   
   
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