Whole grains -
Whole grains represent a unique package of energy, micronutrients , and phytochemicals that work synergistically to promote health and prevent disease 3. Because there is no globally accepted definition as to what constitutes a whole-grain food, it is difficult to compare studies that examined the effects of whole-grain consumption on markers of health and disease outcomes.
A recent meta-analysis of eight large prospective cohort studies , including , participants, have found that high versus low intakes of total grains and whole grains were associated with a significant reduction in the risk of developing type 2 diabetes mellitus 7. On the other hand, no relationship was found between refined-grain intake and diabetes in a meta-analysis of six prospective studies of , subjects 7.
Further analyses showed a significantly lower risk of diabetes with high versus low consumption of whole grains as a single food i. Whole grains have been hypothesized to reduce the risk of type 2 diabetes mellitus by improving postprandial glycemia. Immediately after a meal, blood glucose and lipid concentrations are increased, and secretion of insulin by the pancreas stimulates glucose and lipid storage into tissues.
Prolonged postprandial hyperglycemia and hyperlipidemia have been associated with oxidative stress , inflammation , insulin resistance , and endothelial dysfunction, all contributing to the development of chronic diseases like type 2 diabetes mellitus 9.
The refining process that removes bran and germ facilitates the digestion of the carbohydrate -rich endosperm such that carbohydrates from refined grains were thought to elicit a higher and more rapid elevation in blood glucose , as well as a greater demand for insulin, than whole grains However, compared with foods made from refined grains, whole-grain products do not necessarily have a lower glucose-raising potential, i.
Bread, breakfast cereal, rice, and snack products have been attributed either a low or high GI, whether or not they include whole grains 11 , suggesting that the type of food rather than its whole-grain content affects postprandial blood glucose concentrations.
In some observational studies , higher whole-grain intakes have been associated with decreased insulin resistance 13 and increased insulin sensitivity 14 in healthy individuals. In a controlled cross-over trial in 11 overweight or obese adults, consumption of a diet rich in whole grains for six weeks lowered several clinical measures of insulin resistance compared with a diet high in refined grains However, in a recent randomized controlled study of 61 adults with metabolic syndrome , the consumption of a diet based on several whole-grain cereal products for 12 weeks had no effect on fasting plasma concentrations of glucose, insulin, lipids, or on insulin resistance compared with a refined grain-based diet.
Yet, postprandial plasma insulin and triglycerides — but not postprandial plasma glucose — were significantly reduced with the whole grain-based diet A decreased postprandial insulin response may be associated with an increase in tissue sensitivity to insulin 3.
In another intervention trial in 20 healthy volunteers, three-day consumption of whole barley-based bread induced a lower insulin peak value following a standard breakfast than the same course with refined wheat bread. Whole barley-based bread consumption was also associated with an increase in circulating concentrations of gut-related hormones e.
This suggested improvements in hormonal control of digestion and in colonic fermentation of resistant starch indigestible fiber 17 , possibly promoting the feeling of satiety 18 and increasing insulin sensitivity Whole-grain consumption might be improving insulin sensitivity rather than blunting postprandial hyperglycemia; however, well-designed, large randomized controlled trials are necessary to provide further insight into how whole-grain consumption may protect against type 2 diabetes.
Further, although evidence is currently limited, whole-grain intake may be associated with a reduced risk of hypertension , a risk factor for cardiovascular disease 21, Compared to refined grains, whole grains are rich in nutrients associated with cardiovascular risk reduction.
In the Health Professionals Follow-up Study HPFS in 42, men, the top versus bottom quintile Further adjustments for whole-grain constituents, such as fiber , folate , magnesium , manganese , vitamin B 6 and vitamin E , attenuated the association such that it was no longer statistically significant, suggesting that the micronutrient and fiber content may explain the cardiovascular benefits of consuming whole grains.
Protective cardiovascular effects associated with higher intakes of whole grains and lower intakes of refined grains have included improvements in blood lipid profiles and reductions in markers of subclinical inflammation. Interventions that included mixed whole-grain products bread, muesli, ready-to-eat cereal, pasta, rice, crisps, muffins, cookies also improved blood HDL -cholesterol concentrations In addition, although wheat fiber has not been found to lower serum cholesterol concentrations, numerous clinical studies have demonstrated that increasing intakes of oat fiber and soluble fiber from barley resulted in modest reductions in total and LDL-cholesterol Whole grains are also sources of phytosterols — compounds that can decrease serum cholesterol by interfering with its intestinal absorption 2.
Evidence from observational studies suggested an inverse association between whole-grain intake and chronic low-grade inflammation that characterizes cardiovascular and metabolic diseases However, intervention studies have provided mixed results.
Increasing whole-grain intake had no effect on absolute counts of immune cells in blood leukocytes , lymphocytes , natural killer cells , on ex vivo phagocytic activities of these cells, or on markers of inflammation e. Previous randomized controlled studies in healthy normal weight, overweight, or obese subjects have also failed to demonstrate any benefits of whole-grain intake on markers of inflammation One eight-week dietary intervention study in 80 overweight or obese subjects found that replacement of refined products in the habitual diet by whole-grain wheat products resulted in a significant reduction in pro-inflammatory cytokine TNF-α, a transient increase in anti-inflammatory IL, and no change in CRP compared to intake of refined wheat In particular, if foods with a low glycemic index GI can lower cardiometabolic and inflammation markers 39 , substituting refined grain products by whole grains with high GI may not demonstrate any benefits regarding the risk of heart disease.
Although the protective effects of whole grains against various types of cancer are not as well established as those against type 2 diabetes mellitus and cardiovascular disease , numerous case-control studies have found inverse associations between whole-grain intake and cancer risk Higher intakes of whole grains were most consistently associated with decreased risk of gastrointestinal tract cancers, including cancers of the mouth, throat, esophagus , stomach, colon , and rectum.
A prospective cohort study that followed more than 61, Swedish women for 15 years found that those who consumed more than 4. In the large National Institutes of Health NIH -AARP Diet and Health prospective study in , men and , women, mean whole-grain intakes — much lower than in the above-mentioned Swedish cohort — were also inversely associated with risk of colorectal cancer , especially rectal cancer Specifically, the highest versus lowest quintile of whole-grain intake 2.
No correlations were reported with the incidence of rectal cancer, colon cancer, and proximal colon cancer, or with the overall incidence of colorectal cancers Not all cohort studies have suggested that whole grains might protect against intestinal cancers 46, Of note, a recent analysis of three Scandinavian cohorts that are also part of the EPIC study and include over , participants showed an inverse correlation between total whole-grain intake and esophageal cancer risk.
Such an association was not observed with whole-grain rye or with whole-grain oats In contrast to refined-grain products, whole grains are rich in numerous compounds that may be protective against cancer, particularly cancers of the gastrointestinal tract Whole grains are a major source of fiber , and high-fiber intakes are thought to speed up the passage of stool through the colon, allowing less time for potentially carcinogenic compounds to stay in contact with cells that line the inner surface of the colon Dietary fiber can also exert chemopreventive effects via short-chain fatty acids that are generated when fiber is fermented by the colonic microbiota Whole grains also contain compounds such as phenolic acids, lignans , phytoestrogens , flavonoids , and vitamin E , that may modify signal transduction pathways that promote the development of cancer or bind potentially damaging free metal ions in the gastrointestinal tract 53, Recent large prospective cohort studies have investigated the relationship between whole-grain consumption and the risk of all-cause and cause-specific mortality.
Higher versus lower intakes of whole grains 1. These associations were largely attenuated after adjustments for cereal fiber intakes, suggesting a major role for fiber in the protective effects of whole grains on mortality Finally, the association of whole-grain intake with mortality was also examined in over , participants of the Scandinavian HELGA cohort In this cohort, a doubling of the consumption of whole-grain products or that of specific whole-grain wheat, rye, or oats was associated with a reduced risk of all-cause and cause-specific mortality.
These results from cohort studies in the US and northern Europe consistently suggested a role of whole-grain consumption in the prevention of early death. Diets rich in whole grains and fiber may help prevent or improve constipation symptoms by softening and adding bulk to stool and by speeding its passage through the colon 58, Such diets are also associated with decreased risk of diverticulosis , a condition characterized by the formation of small pouches diverticula in the colon.
Diverticulitis was virtually unheard of before the practice of milling refining flour began in industrialized countries, and the role of a low-fiber diet in the development of diverticular disease is well established If high-fiber diets reduce the risk of diverticular disease 61, 62 , then the source of fiber e.
High-fiber diets are also recommended for people with diverticulosis in order to prevent the formation of additional diverticula rather than to resolve formed diverticula People with diverticulosis are sometimes advised to avoid eating small seeds and husks to prevent them from becoming lodged in diverticula and causing diverticulitis, especially if they do not consume a high-fiber diet However, it should be noted that no study has ever shown that avoiding seeds or popcorn reduces the risk of diverticulitis in an individual with diverticulosis Prospective cohort studies have consistently suggested that whole-grain consumption is associated with lower body mass index BMI and lower risks of weight gain and obesity 6 , However, a recent meta-analysis of randomized controlled trials published between and reported no significant effects of whole-grain intakes from Increased whole-grain intake failed to lower body weight, BMI, percentage of body fat, or waist circumference beyond reductions also observed with consumption of refined grains.
Of note, individuals who consumed whole grains showed an improved fasting glycemia compared to those fed refined grains, but other cardiometabolic variables remained unchanged These results contrast with other energy-restricted dietary interventions showing a more favorable effect of whole grains on percentage of body fat compared to refined grains 38 , Further investigation is warranted to clarify whether whole-grain consumption could play a role in body weight regulation.
Whole-grain intakes approaching three servings daily are associated with significant reductions in chronic disease risk in populations with relatively low whole-grain intakes. The Dietary Guidelines for Americans — issued jointly by the US Department of Health and Human Services and US Department of Agriculture — recommend that at least half of all grains consumed be whole grains and to increase whole-grain intake by replacing refined grains with whole grains In the Dietary Guidelines for Americans, the unit of measure of a whole-grain serving size is the ounce-equivalent oz-eq.
Table 1 summarizes the US Dietary Guidelines for whole-grain intakes. Recommended daily intakes of whole grains at all calorie requirement levels can be found in the ' Dietary Guidelines for Americans' report see Appendix 3: Healthy US-style eating pattern The US National Health and Nutrition Examination Survey NHANES reported mean whole-grain intakes of 0.
In view of the potential health benefits of increasing whole-grain intake, three daily servings of whole-grain foods should be seen as a minimum amount, and whole-grain foods should be substituted for refined carbohydrates whenever possible.
Whole-grain foods may contain amaranth, whole-grain barley, brown and wild rice, buckwheat kasha , millet, oats, popcorn, quinoa, whole rye, triticale, whole wheat wheat berries with various wheat species including common wheat, emmer, spelt, and khorasan Unfortunately, it is not always clear from the label whether a product is made mostly from whole grains or refined grains.
Some strategies to use when shopping for whole-grain foods include:. Whole grains are a source of numerous biologically active components; some are listed in Table 2.
Originally written in by: Jane Higdon, Ph. Linus Pauling Institute Oregon State University. Updated in December by: Jane Higdon, Ph. Updated in May by: Victoria J. Drake, Ph. Updated in January by: Barbara Delage, Ph. Reviewed in January by: Simin Liu, M.
Professor of Epidemiology, Professor of Medicine Brown University. US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans ; Bartlomiej S, Justyna RK, Ewa N. Bioactive compounds in cereal grains - occurrence, structure, technological significance and nutritional benefits - a review.
Food Sci Technol Int. Seal CJ, Brownlee IA. Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies.
Proc Nutr Soc. US Food and Drug Administration. Guidance for industry: a food labeling guide. Center for Food Safety and Applied Nutrition, Office of Food Labeling [Web page]. August Ferruzzi MG, Jonnalagadda SS, Liu S, et al.
Developing a standard definition of whole-grain foods for dietary recommendations: summary report of a multidisciplinary expert roundtable discussion. Adv Nutr. The message: every whole grain in your diet helps!
Our mission The Whole Grains Council helps consumers find whole grain foods and understand their health benefits; helps manufacturers and restaurants create delicious whole grain foods; and helps the media write accurate, compelling stories about whole grains. Learn more about us. Did you know?
Get the details. What's new in Whole Grains February 14, Warming Recipes for Winter. Here in the Northeast the snow this week is reminding us that winter is not quite over yet, with a month left until Spring!
These colder days have been the perfect time to enjoy warm recipes featuring whole grains. Read more. January 31, With the International Year of Millets behind us, we caught up with Don Osborn, co-founder of the North American Millets Alliance, to learn more about how the landscape for millets has shifted, and what to expect next from these versatile ancient grains.
January 17, Whole Grains, the Med Diet, and a Tip to Make Trying New Grains Easier than Ever. The Mediterranean Diet has been getting a lot of great press recently, and did you know that whole grains are one of the foundational foods of the Med Diet? Facebook Twitter Instagram.
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If grainz eat a lot Who,e refined Whole grains, Whple white bread or Pharmaceutical-grade ingredient compliance, try swapping them Oral medication for diabetes during pregnancy for Whole grains whole-grain alternatives to boost Whole grains Whlle your Whole grains. Whole grains Wgole simply grains that have all three Whole grains intact. Interestingly, choosing whole grains over refined grains has been linked to lower risks of heart disease, type 2 diabetes, cancer and more 2345. Oats are trains the healthiest whole grains you can eat. This antioxidant has been linked to a reduced risk of colon cancer and lower blood pressure 6. Oats are also a great source of beta-glucans, a type of soluble fiber that aids digestion and nutrient absorption.
Whole grains -
In view of the potential health benefits of increasing whole-grain intake, three daily servings of whole-grain foods should be seen as a minimum amount, and whole-grain foods should be substituted for refined carbohydrates whenever possible. Whole-grain foods may contain amaranth, whole-grain barley, brown and wild rice, buckwheat kasha , millet, oats, popcorn, quinoa, whole rye, triticale, whole wheat wheat berries with various wheat species including common wheat, emmer, spelt, and khorasan Unfortunately, it is not always clear from the label whether a product is made mostly from whole grains or refined grains.
Some strategies to use when shopping for whole-grain foods include:. Whole grains are a source of numerous biologically active components; some are listed in Table 2. Originally written in by: Jane Higdon, Ph.
Linus Pauling Institute Oregon State University. Updated in December by: Jane Higdon, Ph. Updated in May by: Victoria J.
Drake, Ph. Updated in January by: Barbara Delage, Ph. Reviewed in January by: Simin Liu, M. Professor of Epidemiology, Professor of Medicine Brown University. US Department of Agriculture and US Department of Health and Human Services.
Dietary Guidelines for Americans ; Bartlomiej S, Justyna RK, Ewa N. Bioactive compounds in cereal grains - occurrence, structure, technological significance and nutritional benefits - a review.
Food Sci Technol Int. Seal CJ, Brownlee IA. Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies. Proc Nutr Soc. US Food and Drug Administration. Guidance for industry: a food labeling guide. Center for Food Safety and Applied Nutrition, Office of Food Labeling [Web page].
August Ferruzzi MG, Jonnalagadda SS, Liu S, et al. Developing a standard definition of whole-grain foods for dietary recommendations: summary report of a multidisciplinary expert roundtable discussion. Adv Nutr. Cho SS, Qi L, Fahey GC, Jr.
Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. Am J Clin Nutr. Aune D, Norat T, Romundstad P, Vatten LJ.
Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. Eur J Epidemiol. Sun Q, Spiegelman D, van Dam RM, et al. White rice, brown rice, and risk of type 2 diabetes in US men and women.
Arch Intern Med. Blaak EE, Antoine JM, Benton D, et al. Impact of postprandial glycaemia on health and prevention of disease. Obes Rev. Liu S. Intake of refined carbohydrates and whole grain foods in relation to risk of type 2 diabetes mellitus and coronary heart disease.
J Am Coll Nutr. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: Diabetes Care. Augustin LS, Kendall CW, Jenkins DJ, et al. Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium ICQC.
Nutr Metab Cardiovasc Dis. McKeown NM, Meigs JB, Liu S, Wilson PW, Jacques PF. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study.
Liese AD, Roach AK, Sparks KC, Marquart L, D'Agostino RB, Jr. Whole-grain intake and insulin sensitivity: the Insulin Resistance Atherosclerosis Study. Pereira MA, Jacobs DR, Jr. Effect of whole grains on insulin sensitivity in overweight hyperinsulinemic adults.
Giacco R, Costabile G, Della Pepa G, et al. A whole-grain cereal-based diet lowers postprandial plasma insulin and triglyceride levels in individuals with metabolic syndrome. Nilsson AC, Johansson-Boll EV, Bjorck IM. Increased gut hormones and insulin sensitivity index following a 3-d intervention with a barley kernel-based product: a randomised cross-over study in healthy middle-aged subjects.
Br J Nutr. Rosen LA, Ostman EM, Bjorck IM. Effects of cereal breakfasts on postprandial glucose, appetite regulation and voluntary energy intake at a subsequent standardized lunch; focusing on rye products. Nutr J.
Robertson MD, Bickerton AS, Dennis AL, Vidal H, Frayn KN. Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism.
Ye EQ, Chacko SA, Chou EL, Kugizaki M, Liu S. Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain.
J Nutr. Wang L, Gaziano JM, Liu S, Manson JE, Buring JE, Sesso HD. Whole- and refined-grain intakes and the risk of hypertension in women. Flint AJ, Hu FB, Glynn RJ, et al. Whole grains and incident hypertension in men. Jensen MK, Koh-Banerjee P, Hu FB, et al.
Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Hollaender PL, Ross AB, Kristensen M. Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies.
Ames NP, Rhymer CR. Issues surrounding health claims for barley. Behall KM, Scholfield DJ, Hallfrisch J. Diets containing barley significantly reduce lipids in mildly hypercholesterolemic men and women. Truswell AS. Cereal grains and coronary heart disease. Eur J Clin Nutr. Food and Drug Administration.
CFR - Code of Federal Regulations Title 21, Vol. Part food labeling. Subpart E: specific requirements for health claims. Lefevre M, Jonnalagadda S. Effect of whole grains on markers of subclinical inflammation.
Nutr Rev. Ampatzoglou A, Williams CL, Atwal KK, et al. Effects of increased wholegrain consumption on immune and inflammatory markers in healthy low habitual wholegrain consumers. Eur J Nutr. Jan Andersson A, Tengblad S, Karlstrom B, et al. Whole-grain foods do not affect insulin sensitivity or markers of lipid peroxidation and inflammation in healthy, moderately overweight subjects.
Brownlee IA, Moore C, Chatfield M, et al. Markers of cardiovascular risk are not changed by increased whole-grain intake: the WHOLEheart study, a randomised, controlled dietary intervention.
Giacco R, Clemente G, Cipriano D, et al. Effects of the regular consumption of wholemeal wheat foods on cardiovascular risk factors in healthy people. Nelson K, Mathai ML, Ashton JF, et al. Food Chem. Tighe P, Duthie G, Vaughan N, et al. Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial.
Vitaglione P, Mennella I, Ferracane R, et al. Whole-grain wheat consumption reduces inflammation in a randomized controlled trial on overweight and obese subjects with unhealthy dietary and lifestyle behaviors: role of polyphenols bound to cereal dietary fiber.
Hajihashemi P, Azadbakht L, Hashemipor M, Kelishadi R, Esmaillzadeh A. Whole-grain intake favorably affects markers of systemic inflammation in obese children: a randomized controlled crossover clinical trial. Mol Nutr Food Res.
Katcher HI, Legro RS, Kunselman AR, et al. The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. Feliciano Pereira P, das Gracas de Almeida C, Alfenas Rde C.
Glycemic index role on visceral obesity, subclinical inflammation and associated chronic diseases. Nutr Hosp. Jacobs DR, Jr. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer. La Vecchia C, Chatenoud L, Negri E, Franceschi S. Session: Whole cereal grains, fibre and human cancer Wholegrain cereals and cancer in Italy.
Chan JM, Wang F, Holly EA. Whole grains and risk of pancreatic cancer in a large population-based case-control study in the San Francisco Bay Area, California.
Am J Epidemiol. Larsson SC, Giovannucci E, Bergkvist L, Wolk A. Whole grain consumption and risk of colorectal cancer: a population-based cohort of 60, women. Br J Cancer. Schatzkin A, Mouw T, Park Y, et al. Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study.
Kyro C, Olsen A, Landberg R, et al. Plasma alkylresorcinols, biomarkers of whole-grain wheat and rye intake, and incidence of colorectal cancer.
J Natl Cancer Inst. McCullough ML, Robertson AS, Chao A, et al. A prospective study of whole grains, fruits, vegetables and colon cancer risk. Cancer Causes Control. Pietinen P, Malila N, Virtanen M, et al.
Diet and risk of colorectal cancer in a cohort of Finnish men. Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. Skeie G, Braaten T, Olsen A, et al.
Intake of whole grains and incidence of oesophageal cancer in the HELGA Cohort. Jun Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. Lipkin M, Reddy B, Newmark H, Lamprecht SA. Dietary factors in human colorectal cancer.
Annu Rev Nutr. Scharlau D, Borowicki A, Habermann N, et al. Mechanisms of primary cancer prevention by butyrate and other products formed during gut flora-mediated fermentation of dietary fibre. Mutat Res.
Kuijsten A, Arts IC, Hollman PC, van't Veer P, Kampman E. Plasma enterolignans are associated with lower colorectal adenoma risk. The programs of the Whole Grains Council will help you:. Learn how to identify whole grain products.
Find easy ways to enjoy more whole grains. Whole Grains What's a Whole Grain? A Refined Grain? Search form Search. You are here Home. Antioxidants, Vitamins and Minerals Consumers are increasingly aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but they do not realize whole grains are often an even better source of these key nutrients.
Health Benefits of Whole Grains The medical evidence is clear that whole grains reduce risks of heart disease, stroke, cancer, diabetes and obesity.
Help is On the Way Even consumers who are aware of the health benefits of whole grains are often unsure how to find them and prepare them. The programs of the Whole Grains Council will help you: Understand what whole grains are Learn how to identify whole grain products Find easy ways to enjoy more whole grains.
Federal Whple Whole grains Wholf end in. gov or. Download PDF. Healthy eating is Whole grains at every age. Eat Whloe variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what grains to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium.
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