September is National Whole Grains month, and a great time to spread the news about the wealth of nutrition bound up in a whole grain. A whole grain contains all parts of the grain, including the bran, endosperm and the germ. Whole grains also have all of the natural compounds shown to lower many health risks, including cancer risk, these include:
- Fiber helps to keep the digestive tract healthy and moving. It also provides food for good bacteria, also known as probiotics.
- Lignans are plant-based estrogens that act similarly to those found in soy. Lignans may help protect cells that become damaged or cancerous when in contact with female estrogen. If someone is estrogen receptor positive, it is best to consume these foods in moderation and choose 2 to 3 servings of whole foods that contain plant-based estrogen per day.
- Saponins are found in plants and act as natural antibiotics. They have been shown to help boost immunity, decrease cholesterol and protect the body from cancer.
- Antioxidants are compounds that can protect cells from damage caused by the environment, smoking, cancer, etc., and help to fight infection and disease.
- Phenols are fragrant compounds found in healthful oils. They also have anti-bacterial properties and have been shown to boost the immune system.
- B Vitamins and Iron that promote stable energy levels and healthy blood vessels.
Many research studies have shown that eating whole grains instead of refined, or processed grains, lowers the risk of many chronic diseases, such as heart disease, stroke, type 2 diabetes and cancer, by:
- Cleaning up arteries,
- Reducing inflammation,
- Lowering blood pressure,
- Reducing constipation, and
- Decreasing risk of colon cancer.
The most health benefits come from eating at least 3 servings of whole grain daily, or making half of your grains whole! There are a large variety of whole grains to choose from, many of which are gluten-free*:
- Amaranth*
- Barley
- Buckwheat*
- Corn*
- Millet*
- Oats
- Quinoa*
- Rice*
- Rye
- Sorghum*
- Teff*
- Wheat
- Bulgur
- Wild Rice*
Help to celebrate National Whole Grain month by trying a new whole grain each week. Visit the Whole Grain Council’s recipe section for ideas at: WholeGrainsCouncil.org/Recipes
Written by Cassie Vanderwall, MS RD LDN CPT
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One response to “Whole Grains Pack a Powerful Punch against Cancer”
[…] Many people opt for a gluten-free diet to lose weight, under the assumption that gluten-free is low-carb. Most gluten-free products are made with refined carbohydrates with a lower glycemic index, meaning they are digested very quickly. A well-balanced meal plan with regular exercise is always the best way to achieve a healthier weight. Whole grains can be quite helpful in meeting daily fiber needs but also providing rich sources of b-vitamins and minerals, which are commonly deficient in gluten-free diets. For additional tips on increasing whole grains see: Whole Grains Pack a Powerful Punch. […]