WHFoods: Whole wheat
If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive! Our food ranking qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium.
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The many benefits of whole wheat products are being recognized more and more by consumers. Even though many health-conscious individuals have been cutting back on their intake of total carbs and refined wheat products (by about 10% between 1997-2007), the demand for whole wheat products has actually increased during that same time period. This trend fits in well with a Mediterranean diet approach to health, which looks to lower overall carbs but higher whole grains, including whole wheat.
Women Who Eat Whole Grains Weigh Less
A study published in the
American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods, such as whole wheat, but positively related to the intake of refined-grain foods, such as products made from refined wheat.
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Whole Grains Reduce Risk of Metabolic Syndrome
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The latest research is clearly supporting this vital distinction. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills.
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In one of the most recent studies, which appeared in
Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.
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Whole Grains Substantially Lower Type 2 Diabetes Risk
Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
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The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB,
Diabetes Care).
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Whole Wheat's Betaine Lessens Chronic Inflammation
People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in beets, spinach and whole wheat), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the
American Journal of Clinical Nutrition (Detopoulou P, Panagiotakos DB, et al.)
Compared to those whose diets contained <250 mg/day of choline, subjects whose diets supplied >310 mg of choline daily had, on average:
- 22% lower concentrations of C-reactive protein
- 26% lower concentrations of interleukin-6
- 6% lower concentrations of tumor necrosis factor alpha
Compared to those consuming <260 mg/day of betaine, subjects whose diets provided >360 mg per day of betaine had, on average: 10% lower concentrations of homocysteine
19% lower concentrations of C-reactive protein
12% lower concentrations of tumor necrosis factor alpha Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes.
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Whole Grains Help Prevent Gallstones
Eating foods high in insoluble fiber, such as cereals and breads made from whole wheat, can help women avoid gallstones, shows a study published in the
American Journal of Gastroenterology.
Whole Wheat Gets You Going
Wheat bran is a popular bulk laxative. A third of a cup per day is all that is needed. Research studies support this popular practice. A fiber-rich diet, primarily composed of whole wheat breads, cereals high in bran and supplemental �millers bran� was shown to alleviate the symptoms of diverticular disease (pain, nausea, flatulence, distension, constipation, etc.) in 89 percent of patients enrolled in a study which examined the effects of fiber on bowel regularity.
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The fact that only wheat bran, and not corn or oat bran, is beneficial in preventing cancer-promoting changes in the colon, provides additional clues that wheat bran contains something special that makes it a true cancer fighter. Only the bran from wheat has been shown to reduce the concentration of bile acids and bacterial enzymes in the stool that are believed to promote colon cancer.
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Fiber from Whole Grains and Fruit Protective against Breast Cancer
When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as whole wheat, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al.,
International Journal of Epidemiology).