Grains of Truth About the Health Benefits of Grains

From Fiber to Phytoestrogens, Grain Foods Are Full of Functional Benefits

All grains — whole, enriched, and fortified — form the base of a balanced diet and are important for children, adults, and seniors. Fortunately, more than 68 percent of consumers realize grain foods have many functional benefits, including increased energy and the possible prevention of some diseases, according to a recent Gallup survey. Below are grains of information about some of the health benefits grain foods provide:

Folic Acid

Folic acid is a B vitamin that has been found to help prevent neural tube birth defects if at least 400 micrograms (mcg) are consumed daily before pregnancy. Recent studies also have shown folic acid may aid in the treatment of nutritional anemias, and may help reduce the risk of heart disease, some cancers, childhood leukemia, and Alzheimer’s disease, as well as cleft lip and palate. Folic-acid rich foods include enriched grain foods, such as white bread, cereals,

and pasta.

Fiber

Fiber, the indigestible part of plants, adds bulk to aid digestion. Foods containing soluble
fiber also can help lower blood cholesterol, and foods containing insoluble fiber help keep intestines healthy and can help reduce the risk of certain cancers. Fiber and complex carbohydrates also provide a slower and more sustained release of energy and contribute to appetite control. By eating foods full of fiber, you can eat less, but feel fuller. Whole grain and bran breads, cereals, pastas, and most other grain foods are good sources

of fiber.

Carbohydrates

Carbohydrates are one of the main sources of energy for working muscles and the brain. Adding more grains, which are a key source of complex carbohydrates, to your diet is a simple way to keep you energized throughout the day. There also is considerable evidence that high-carbohydrate diets actually have a positive effect on weight regulation. Because excess fat is stored more efficiently as body fat than excess carbohydrates, high-carbohydrate diets also are likely to reduce the risk of obesity.

Antioxidants/Phytoestrogens

Phytonutrients are plant nutrients that contain an assortment of antioxidants and phytoestrogens. They may help prevent some forms of cancer and help fight menopausal symptoms. The antioxidants and phytoestrogens found in grains, especially whole grains and bran, may help decrease the risk of chronic diseases, such as cardiovascular disease, cancer, and diabetes.

  Courtesy of Norton’s Wellbread and Bread Without Borders