Whole Grains,
A Nutritious Source of Carbohydrates

Not all carbohydrates are equal in terms of nutritional value, but whole grains are much higher in nutrients than any type of refined foods or commercially prepared food. Research shows that eating whole grains, fresh fruit, and vegetables on a regular basis prevents death from stroke and heart disease. This is due to their effect on lowering blood pressure (based on the DASH study), and becasue they contain nutrients that keep your endothelium healthy.

Do you know why whole wheat bread is better for you than bread from refined flour? Most of us just assume that it's better for you, but don't actually know why. The reason is because most nutrients are lost during the refining process. Many of the nutrients and the fiber in whole grains are found in the bran or outer shell, which is removed when they are refined. Some of these nutrients are replaced, which is why some flours and breads are labeled "enriched", but not all the nutrients are replaced.

It is important to read labels carefully when choosing whole grain products. Many multigrain products are made of refined grains with little nutritional benefit. Be sure that whole grain appears before the grain's name and is listed as the first ingredient. A study of 34,000 Norwegians done at the University of Minnesota found that the ones who ate the highest amounts of whole grains had a 23 percent less chance of death from heart disease compared to those who ate lesser or no whole grains.

Another important factor why whole grains are so beneficial for you is because of their fiber content. Fiber is only found in plants, including beans, legumes, nuts, fruits, vegetables, and whole grains. There are two types of fiber, soluble and insoluble. Soluble fiber absorbs water, while insoluble fiber does not mix with water. Research has shown that soluble fiber can lower LDL (bad)cholesterol while raising HDL (good) cholesterol, which will improve your endothelial health. Insoluble fiber has no effect on cholesterol, but can aid in weight loss because it slows down the digestive process, making you feel full longer. You should drink plenty of water when you consume more fiber, which improves digestion. It is recommended that you drink eight 8-ounce glasses of water per day. A high-fiber diet can also help prevent colon cancer, and more and more research studies suggest that it lowers the rate of coronary artery disease.

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