Great Things to Know about Whole Grains

We all know that whole grains are good for us, but do you know some of the latest findings?



Eating whole-grain foods in place of refined-grain foods can trim your waistline, lower your risk of heart disease and provide more fiber, antioxidants, protein, minerals (including magnesium, manganese, phosphorous and selenium) and vitamins (including niacin, B6 and E).



A study from the University of Pennsylvania, published in the American Journal of Clinical Nutrition, found that a weight loss program incorporating whole-grain breads, cereals, and other foods in place of refined grains like white bread and rice resulted in more fat loss from the belly area.



By the end of the 12-week study, both the whole-grain and the refined-grain groups had lost weight. The whole-grain group lost an average of 8 pounds and the refined-grain group lost an average of 11 pounds.



However the whole-grain group lost significantly more body fat from the abdominal area. Belly fat increases the risk of heart disease.



According to a study from McMaster University, published in The Lancet, a high waist-to-hip ratio is a stronger risk factor for heart disease than a high Body Mass Index (BMI). [BMI quantifies the relationship between weight and height. A high BMI – or being too heavy for your height – is associated with body fat and health risk.]



However, the McMaster study found that, if the waist-to-hip ratio is high, despite a normal BMI, the risk of heart attack is increased.



In addition, the volunteers on the whole-grain program experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease.



Related Article: Where to Find Whole Grains.



Tags: whole grains, heart disease, belly fat