A nutritious and healthy diet is the basis for optimum health and energy. To assure good health, you should incorporate abundant amounts of whole grains into your daily diet. The nutrients in whole grains help promote good overall health and help reduce the risk of many diseases, including some types of cancer.

Whole grains are actually the seeds of various grasses. They are referred to as cereals and have been the foundation of the human diet for thousands of years, providing the main source of fuel and energy for our bodies.

Whole grains provide a comprehensive nutritiously balanced meal, containing fiber, fats, carbohydrates, protein and many vitamins and minerals. A kernel of whole grain contains three parts, the central core (80%), the germ (3%), and the bran (15%). A true whole grain product, rich in nutrients, will contain all three parts of the grain.

When grain is refined in the milling process to manufacture white flour products, the germ and bran are removed, leaving only the central core. The result is a creation lacking in most of the essential nutrients, leaving an over-processed non-nutritious product.

HEALTH BENEFITS OF WHOLE GRAINS

The high fiber content of whole grains binds to cholesterol, helping its excretion from the body through the digestive tract. This lowers blood cholesterol levels, resulting in a reduced risk of heart attacks.

The fiber in whole grains greatly assists in relieving constipation. Constipation slows the movement of waste and harbors it in our intestines. The longer it takes for the waste to move through our system, the longer the waste matter sits in our bowel and putrefies, increasing the risk of many diseases, especially certain types of cancer.

When whole grains are eaten in combination with beans (legumes), they are an excellent source of high quality, complete protein. Examples of this combination would be beans and brown rice, whole grain pasta with beans or whole grain bread with bean soup.

Grains are also excellent sources of magnesium and calcium. Both of these minerals are necessary for the maintenance of healthy bones. Grains are also high in potassium and provide a good source of carbohydrates that help improve blood sugar levels.

EXAMPLES OF WHOLE GRAINS

*CEREALS. There are many options to choose from in the cereal line. If you prefer hot cereals, make sure you choose whole grain oatmeal, cream of rye, buckwheat and/or other grain choices. Read labels carefully. Some so-called natural cereals are actually highly refined and full of sugar.

Cold cereals are also available in a variety of whole grains. Always read the label and choose products that are labeled as whole grain. All-bran cereals are good choices. Avoid cereals with added sugar.

*COOKED GRAINS. Choose from barley, brown rice, buckwheat, bulgur, couscous and millet.

*PASTA. Avoid the white flour pasta so readily available in supermarkets. Look for pasta made from whole wheat, rice, corn or buckwheat.

*BREADS. A wide variety of whole grains can be found in the bread section of your supermarket. Always check food labels. Whole grains should be in the list of ingredients.

*PANCAKES. You can make pancakes with wheat flour, rice flour or buckwheat. Instead of the sugar-laden syrup that is so prevalent, try pure maple syrup. It goes a long way as it is very sweet. Avoid large amounts of margarine or butter.

Following a healthy diet rich in whole grains is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages are better health, longer life, and more energy.