Whole Grains=Better Health

The problem with the current low-carb craze and diets like Keto, Paleo and Whole30 is that many people are trying to avoid all carbs in an effort to lose weight, but all carbs are not equal. Refined grains (like those in bagels, crackers, cookies, tortillas, cold cereal and chips) are bad carbs that lead to weight gain, diabetes, high cholesterol and other diseases, but whole grains are high-fiber, good carbs that can help you lose weight—and prevent many illnesses.  
 
All whole grain kernels contain three parts: the bran, germ, and endosperm. The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals (natural chemical compounds in plants that have been linked to disease prevention). The germ is rich in healthy fats, vitamin E, B vitamins, phytochemicals and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.
 
When grains are processed, the bran and germ are stripped. Without the fibrous bran, the grain is easier to chew and faster to digest. The germ is removed because of its fat content, which can limit a product's shelf life. The resulting highly processed grains are much lower in nutritional quality. Refining removes more than half of wheat’s B vitamins, 90 percent of the vitamin E, and virtually all of the fiber.
 
In the Harvard Nurses’ Health Study, women who ate 2 to 3 servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than 1 serving per week. In another study of more than 160,000 women whose health and dietary habits were followed for up to 18 years, those who averaged 2 to 3 servings of whole grains a day were 30% less likely to have developed type 2 diabetes than those who rarely ate whole grains.
 
Whole grains contribute to weight loss as well. According to the National Institutes of Health, a higher intake of whole grains (about three servings per day) was associated with lower BMI and less belly fat. 

Whole grains to start eating more of: Bulgur, wheat berries, farro, oats, barley, brown rice, buckwheat, millet, freekeh, amaranth, whole rye, spelt, quinoa, teff, and sorghum. To order grains online, click here