Why we eat whole grains

Now that more and more whole grains are accepted by people of all ages, why should we eat whole grains:

1. Whole grains are an excellent source of fiber.

As mentioned, most of us get way too little fiber -- both soluble and insoluble. The health benefits of fiber are considerable. Grains are often an excellent source of it. Since even diets containing grains tend to fall well short of fiber goals, diets that exclude them are unlikely to come close. This dietary deficiency can lead to a risk for a range of diseases, including constipation, diverticular disease and diabetes.

2. Whole grains provide a variety of valuable micronutrients.

Grains are a diverse food group with a diverse range of nutrients. But overall, they provide a good source of B vitamins and many minerals. Many contain antioxidant compounds, and some provide novel antioxidants found almost nowhere else in our food supply.

Grains are also an important source of protein. Some are better than others, but in general the amino acid profiles in grains are complementary to those of other plant foods, such as beans and legumes. For example, rice and beans form traditional dishes in many cultures and, perhaps not coincidentally, provide a complete range of essential amino acids as alternatives to meat. The same goes for whole-wheat pasta with beans (pasta fagiola).

3. Grains can increase the glycemic effect of other foods.

Studies have shown that both low-carb and high-carb diets result in a relatively low glycemic load. The same study showed that a low-glycemic, high-carbohydrate (meaning high in plant foods) diet had better effects on a range of chronic disease risk measures. Other studies have shown that a high intake of fiber from grains at one meal can actually blunt the blood sugar response to another meal later in the day.

4. Whole grains are a versatile dietary ingredient.

From a eater's perspective, the wide variety of grains available to us means we have a range of options to add their nutritional value to our diets, from oatmeal for breakfast, to tabbouleh for lunch, to dinner of pasta. For chefs, they've similarly expanded options for enhancing dishes and meals with appetizing (if often mild) flavors—while adding beneficial nutritional benefits.

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