The Wonders Of Whole Wheat
Whole Wheat. One of the easiest dietary changes
to make, and one that carries a real health punch, is replacing
refined grains with more healthful whole wheat. This one change
in diet can have a significant impact on health, from helping
to maintain a healthy weight to helping to avoid certain kinds
of cancer. Recent studies, including one at the University of
Iowa, have suggested that higher levels of whole grain, including
whole wheat, in the diet were associated with a lower risk of
both breast cancer and heart disease.
Other studies have associated the consumption
of whole wheat and other whole grains with a reduced risk of diabetes,
obesity and cardiovascular disease. The USDA is now recommending
that every adult consume three servings of whole wheat and other
whole grains every day, but most people fall short of this important
mark, averaging only one serving per day of whole wheat and other
whole grains.
Whole Wheat And Cancer Prevention
There is now considerable evidence that a
diet rich in whole wheat and other whole grains plays an important
role in lowering a person’s risk of cancer. The major cancer fighting
ingredient of whole wheat is thought to be dietary fiber. Dietary
fiber is thought to play an important role in the prevention of
cancer, and whole wheat breads and other products are rich sources
of this dietary fiber.
In addition, whole wheat and other whole grains
are thought to reduce levels of serum insulin. High levels of
serum insulin have been associated with higher risk of cancers
of the breast and colon, so lowering these levels may have an
effect in the prevention of cancer.
Whole Wheat And Selenium
Whole wheat and other whole grains can also
be rich sources of the mineral known as selenium, although the
actual selenium content of the grain will vary according to the
selenium content of the soil. Vitamin E, however, seems to be
present in high amounts in just about all whole wheat and whole
grain products. Vitamin E is thought to be a strong cancer fighter
which has the power to prevent cancer causing chemicals from doing
harm. In addition, whole grain products like whole wheat bread
and crackers also contain many important micronutrients.
Whole wheat products and other whole grains
have been shown to have a significant impact on overall health,
and a diet rich in whole wheat and other whole grains has been
associated with an overall increase in health and an overall decrease
in obesity. That may be because whole wheat is a high energy,
nutrient rich and relatively low calorie food. The rich nature
of many whole wheat products seems to promote a feeling of fullness
and reduce the risk of overeating.
What To Look For
When purchasing whole wheat products, it is
important to find those products that are processed as little
as possible. Excessive processing can add unhealthy ingredients
and it can also strip away some of the valuable nutrients contained
in whole wheat bread, crackers and other products. As always it
is important to read the nutritional label on any whole wheat
products you buy, and to buy the most natural, highest quality
products you can find.