Did you know that by simply switching to whole grains you can reduce your mortality rate by 15%? Simple as that. You already know that whole grains are the healthier choice, yet you’re probably not eating the necessary daily servings. Perhaps if you knew more about the health benefits of whole grains you’d try to eat more of them. Something as simple as choosing whole grain bread
over white bread. Newtonville’s, MA best bakery, Great Harvest of Newtonville
, brings you some information about the importance and benefits of adding whole grains to your diet.
A Brief History of Whole Grains
In the 1800s a new way of milling and mass refining was created. The era of industrialization looked to make everything easier and more practical, including gran products. When millers found out that by removing the bran and germ from grains, their products could last longer without spoiling, they decided that was the way to go. What they didn’t realize is that by removing those elements, they also took away vitamin B. What followed, slightly prior to WWII, was an epidemic of vitamin-B related deficiencies. Fortunately, we’ve come back to the light and realized the importance of whole grains in our meals.
OK, but what is a Whole Grain?
Not because something is brown, like brown bread, means it’s healthy. It can simply be colored with brown sugar or molasses. A bread that truly is healthy comes from real whole grains. Whole grains have all the proportions and parts of the original kernel: germ, bran, and endosperm. As you read in the previous short history lesson, in order to get refined grains, the bran and germ need to be removed. When looking for food that’s really healthy you need to look for the word “whole” (whole wheat or whole grain) and you need to be sure that the grain is listed among the first 3 ingredients on the label.
You already know that you can find whole grains in bread
and pasta, but here are a number of other options of whole grain foods: brown rice, wild rice, popcorn, oats, quinoa, millet, whole-wheat flour, rye flour, and barley. You can get your daily servings of whole grains by eating a healthy sandwich from Great Harvest of Newtonvill
e. You can also make your own at home by purchasing some of their fresh bakery bread
. Learn more about their menu and healthy options by calling (617) 928-1162
The Greatness of Grains
Several studies show that people, more specifically women, who eat three or more daily servings of whole grains have lower body mass indexes then those who only eat one serving.
Another study published in the American Journal of Clinical Nutrition
collected information for a period of 12 years about nurses’ diets. The study proves that nurses who ate more refined-grain foods tended to gain more weight compared to those who consumed whole- grain foods, such as whole grain pasta and bread
Type 2 Diabetes Risk Reduction
Whole grains are rich in many nutrients and minerals, including magnesium. Magnesium is a mineral that helps enzymes involved in the body’s glucose use and insulin secretion. According to the same nurse’s study, women who ate more whole grains had about 30% less risk of developing type 2 diabetes. Foods high in magnesium and fiber like the ones containing whole grains help reduce the risk of type 2 diabetes.
They Can Reduce Asthma Risk
Studies have found that children who eat oats at an early age are less likely to have asthma or several other allergic conditions by the time they turn five. A balanced diet with plenty of whole grains, fruits and vegetables, and a small amount of meat and refined foods, may reduce asthmatic wheezing.
Lower Blood Pressure
One of the most important risk factors for heart disease is high blood pressure. Eating whole grains instead of refined grains considerably lower blood cholesterol, blood pressure, triglycerides, and insulin levels. All these changes lower the risk of heart disease.
Reduce the Risk of Cancer
Evidence links the consumption of whole grains with the reduced risk of many types of cancer such as pancreatic, colorectal, larynx and breast cancer. It’s believed that whole grains manage to block DNA damage and suppress the growth of cancer cells. The fiber and antioxidants found in whole grains prevent the formation of carcinogens.
Get Part of Your Whole Grain Servings from Great Harvest of Newtonville's Bread and Bakery Products
Great Harvest of Newtonville
uses freshly milled grains in their products. Come by and take a look at their menu, which will help you complete those necessary daily whole grain servings. You can also call them ahead at (617) 928-1162
to know more about their bread
and fresh ingredients in Newtonville, MA