Benefits of Whole Grains

Whole Grains (brown rice and others) 

should make up ¼ of your plate

Nutritional benefits of whole grains

People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium).

Health benefits. Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Eating whole grains may help with weight management.

Fiber is one big reason to eat whole grains. ... And fiber's health benefits are well known—it can help control blood sugar, lower LDL or "bad" cholesterol, and reduce colon cancer risk. Not all whole grains are high in fiber, though. Focus on oats, barley and bulgur, says Delbridge.

The most recent Dietary Guidelines for Americans, released in January 2011, recommend that all adults eat at least half their grains as whole grains – that's at least 3 to 5 servings of whole grains. Even children need 2 to 3 servings or more.

Is rice is a whole grain?

After rice is harvested, its inedible hull must be removed, resulting in a whole grain (often brown) rice kernel, ready to eat. If the rice is milled further, the bran and germ are removed, resulting in white rice, with lower levels of nutrients.

Jasmine and basmati are long-grain varieties that have been cultivated to bring out distinctive flavor profiles. They often turn up in Indian and Asian food. Brown rice—which is also available in long and short grains—is a lot chewier and heartier than white rice and takes about twice as long to cook.

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories.

They can help lower cholesterol

Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. In fact, whole grains lower the risk of heart disease overall. One study found that women who ate 2-3 servings of whole grain products daily were 30% less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week. "Any form of whole grain—including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat, and millet—will confer benefits for heart health," says Cheung. "When it comes to oatmeal, steel-cut is better than instant."

They lower blood pressure

The heart benefits of whole grains don't stop with cholesterol and triglycerides. They also lower blood pressure, one of the most important risk factors for heart disease. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less. A study of women also found a benefit. "Eating whole grains instead of refined grains substantially lowers blood cholesterol...triglycerides, blood pressure, and insulin levels," says Cheung. "Any of these changes would be expected to reduce the risk of heart disease."

They help regulate blood sugar

One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Women in one study who ate 2-3 servings of whole grains a day had a 30% lower risk of diabetes than women who ate little or no whole grain products. One analysis found a 32% lower risk of diabetes in people who ate 3 or more servings a day of whole grains versus a 5% risk reduction in those who ate refined grains. Something as simple as swapping one third of a serving of cooked white rice a day (about 2 ounces) for brown rice was associated with a 16% decline in type 2 diabetes risk. "Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes," says Cheung.

Whole grains are rich in the B vitamins thiamin, riboflavin, and niacin, all of which are involved with metabolism. Another B vitamin, folate (folic acid), helps the body form red blood cells and is critical for preventing birth defects in babies.

Eating whole grains early in life may ward off asthma and other allergic conditions. One study found that children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turned five. A Dutch study reported similar findings among children aged 8-13. An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing, says Delbridge.

Brown Rice Pilaf 

from Mayo Clinic

Give this high-fiber main dish a try. In a large saucepan, heat 1 tablespoon olive oil over medium heat. Add 1 cup brown rice and saute until grains turn golden brown. Slowly add 3 cups water, 1 teaspoon low-sodium chicken-flavored bouillon, 1 small onion chopped, 1/2 pound mushrooms sliced and 1/8 teaspoon nutmeg. Boil, reduce heat, cover and simmer 30 minutes. Add water as needed to keep from drying out. Cut 1/2 pound asparagus tips into 1-inch pieces. Stir into rice, cover and cook 5 minutes. Stir in 2 tablespoons finely grated Swiss cheese and garnish with fresh parsley.

Mediterranean Rice   

Recipe courtesy of Harvard University Dining Services

Serves 4

• 1 cup brown rice, rinsed
• 2 cups water
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 teaspoon oregano, dried
• 1 medium tomato, diced
• ¼ cup feta cheese, crumbled
• 2 cups baby spinach, chopped
• 3 leaves fresh basil, julienne cut
• 1 tablespoon fresh lemon juice
• Salt (optional) and pepper to taste

In a medium saucepan, bring the water to a boil. Add rice, stirring, and return to a boil. Cover, reduce heat to low and simmer until all the water has been absorbed, about 40 minutes.

While the rice cooks, combine oil, garlic, and oregano in a separate bowl. Gently toss in tomatoes and feta cheese.

When rice is finished cooking, remove from heat and let rest for a minute. Fold tomato mixture, spinach, and basil into rice. Pour lemon juice over rice and mix again.

Season with salt (if desired) and pepper to taste, and serve.

Nutritional information per serving:

Calories: 270⁄ Protein: 6 g⁄ Carbohydrate: 40 g⁄ Fiber: 3 g⁄ Sodium: 135 mg
Saturated fat: 2.5 g⁄ Polyunsaturated fat: 1 g⁄ Monounsaturated fat: 6 g⁄
Trans fat: 0 g⁄ Cholesterol: 10 mg

By Deborah Grow

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