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Whole grains are rightly touted as one of the best sources of fiber. Whole grains should be a part of every individual’s daily diet, as they are extremely beneficial to health for a multitude of reasons.

If you are not getting enough whole grains in your diet, or if you are still consuming white bread and pasta products made with refined flour instead of whole grain, then stop and think twice about what you are doing. To optimize your health, switch to whole grains and start reaping the benefits of doing so!

The absolute best sources of whole grains include such things as barley, oats, rye and wheat. Whole grains consist of the seeds of a plant and contained in it is the outer shell, the middle shell and the inner section. The outer shell is referred to as the bran while the middle section is the endosperm and the inner section is known as the germ.

Whole grains products whether they be bread, rice, pasta, cereal and other products are excellent sources of a number of vitamins and minerals including B vitamins, folate, chromium, copper, vitamin E, magnesium, iron, phosphorus and zinc. Folate is responsible for reducing the levels of an amino acid called homocysteine that exists in the bloodstream. Too much homocysteine in the blood has been shown through research studies to increase the risk of heart disease.

Whole grains are rich in lignans, phenolic acid and phytochemicals known as phytosterols. Research studies into the benefits of whole grains have discovered that that this “miracle food” is capable of decreasing the risk of a number of different cancers developing as well as type II diabetes. Whole grains are also effective at lowering cholesterol and decreasing the risk that an individual could develop heart disease and other circulatory problems. The benefits of whole grains do not end there. Whole grains are capable of decreasing inflammation in the body and therefore lowering the risk of heart disease and other heart complications.

A research study conducted at the University of Utah by Doctor Martha Slattery yielded the results that a diet rich in whole grains and in particular, high fiber cereals decreased the risk that rectal cancer will develop by approximately 31 percent. Further studies showed that a diet high in fiber, which is to say, more than 34 grams of fiber consumed on a daily basis, is capable of decreasing the chance of colorectal cancer by 66 percent.

Another study that was recently conducted at Tufts University by Doctor Nicola McKeown, showed that the participant of the study who ate at least three servings of whole grains on a daily basis were much less inclined to succumb to insulin resistance and metabolic syndrome, both of which are likely to preceed type II diabetes and heart disease.

Whole grains provide both soluble and insoluble fiber to those who eat it regularly. The body requires both. A research study conducted by Doctor Qi and her colleagues at the Harvard School of Public Health with women participants showed the result that females who suffer from diabetes can benefit from eating a great deal of whole grains, cereal fiber and bran. When tested these women were found to have lower blood vessel inflammation which has been closely connected with circulatory disease.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Food Cures.

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Tags: barley, cholesterol, Fiber, Food Cures, magnesium, oats, phenolic acid, phytochemicals, type-2-diabetes, vitamins, vitamins and minerals, whole grains

Grains are simply the seed-bearing fruit from grasses. Whole grains are more nutritious than refined grains because they contain all three parts of the grain which includes the bran, the endosperm and the germ. The bran composes the outer layer of the seed and it is high in many minerals including iron, riboflavin, magnesium, niacin, phosphorus, thiamine and zinc. Most of the fiber of the seed is contained in the bran.

Barley is a grain that is rich in beta glutens which is a form of fiber that is very effective at decreasing the risk of heart disease by decreasing the low density lipoprotein in the arteries. This is sometimes referred to as LDL cholesterol or bad cholesterol. The best form of barley to eat is the hulled, waxy forms that are readily available in health food stores and some grocery stores. When purchasing barley always look for the word “unpearled” on the packaging as this means that is both unprocessed and also very high in its fiber content. Be aware that fiber in any form beneficial in lowering blood pressure levels.

When choosing bran cereal always buy one that is high in wheat bran content. No other form of insoluble fiber is better at making the stools function properly as well as fighting cancer. It is believed by researchers that the quicker toxins are able to move through the bowels and be eliminated the lower a risk an individual has of developing colorectal cancer. Choose a bran cereal that is able to provide you with five grams of fiber in each serving or more.

Oats act like a sponge in the body, soaking up cholesterol and therefore, decreasing the level of LDL cholesterol in the blood. Oats are a form of soluble fiber. Consuming at least three grams per day of oats is believed to lessen bad cholesterol by 5.6 percent in a matter of six weeks. The more oats you eat the lower will your LDL cholesterol be.

Whole wheat bread and whole wheat flour contains vitamin B6 and magnesium and the fiber content in it is triple that found in white bread and whole flour products. Vitamin B6 is particularly relevant as individual ages because it works to keep the immune system as strong as it can possibly be. Do not just consume whole wheat bread but let whole wheat extend to pastas and baked goods as well.

Wheat germ is full of a tremendous amount of nutrients and is excellent to sprinkle atop breakfast cereal or porridge to get the day off to a good start. Wheat germ can also be sprinkled over yogurt, soaps, casseroles and a variety of other recipes as it has kind of a bland flavor that does not make it work well alone. Consuming merely a quarter cup of wheat germ supplies a person with all of the B vitamins, as well as iron, zinc, magnesium and five grams of fiber. Wheat germ is also rich in chromium, manganese and vitamin E.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more informaton on Food Cures.

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Tags: barley, bran, cholesterol, lowering blood pressure, oats, vitamin b6, wheat bran, wheat germ, whole grains, whole wheat