Healthy, whole-grain breakfast cereals, Satiatimg as steel-cut properteis, are a popular choice. Crowe FL, Satiating properties of whole grains PN, Allen NE, Key TJ. Grains are also used to make sweeteners, such as high fructose corn syrup and rice syrup, that are added to many packaged foods. Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies. Does Protein Powder Expire?

Satiating properties of whole grains -

Grains are also used to make sweeteners, such as high fructose corn syrup and rice syrup, that are added to many packaged foods. Grains are edible dry seeds from plants called cereals. Some commonly consumed grains are corn maize , rice, and wheat. A whole grain consists of three main parts 2 , 6 :.

A refined grain has the bran and germ removed, leaving just the endosperm. As a result, refined grains have less fiber — an essential nutrient for healthy digestion and other functions — and fewer nutrients than whole grains 6. However, in the United States, refined grains are often enriched.

Enriched grains have nutrients that were lost during the refining process, such as B vitamins and iron, added back to them 7 , 8. Some grains, like oats and brown rice , are usually eaten whole.

Others are generally eaten refined. Some examples are foods with white flour made from refined wheat, like pasta, white bread, and flour tortillas.

A whole grain contains the bran and germ of the grain, which provide fiber and important nutrients. Refined grains have these parts removed, leaving only the high-carb endosperm. Since whole grains have not been processed to remove the bran and germ, they tend to be higher in certain minerals, beneficial compounds, and fiber than refined and even enriched grains.

For example, whole wheat flour is higher in protein, fiber, zinc, manganese, and phosphorus than enriched white flour. However, enriched white flour tends to have higher levels of B vitamins 9 , Whole grains also contain more phenolic acids — a category of phytochemicals plant compounds — than refined grains.

In particular, the bran of whole grains like wheat is loaded with phenolic acids that act as antioxidants and may exhibit anti-inflammatory and anticancer effects, among other benefits The higher fiber and phenolic acid contents of whole grains are the main reasons they are considered healthier than refined grains and are likely responsible for their associated health benefits 11 , Numerous studies link whole grain consumption with the following potential health benefits 3 , 12 , 13 :.

Keep in mind that most of these studies are observational , meaning that they show a link between whole grains and better health but cannot prove that eating whole grains is definitely the cause of these benefits. That being said, there are also randomized controlled trials — which may be more accurate — that also show the benefits of whole grains.

These trials have found that whole grains may improve many other potential health markers, including inflammation levels, heart disease risk, and body fat levels 21 , 22 , Whole grains are linked to many health benefits.

For example, adequate intake may protect against heart disease, diabetes, and colorectal cancer. These beneficial effects likely come from fiber and phenolic acids in whole grains. Grains may also come with some downsides. These are typically attributed to refined grains, not whole ones.

Refined grains have been mostly stripped of fiber. Plus, they do not have the beneficial phenolic acids that whole grains provide Even though refined grains are often enriched with B vitamins and iron , they lack other micronutrients found in whole grains Keep in mind that many foods with refined grains — like cakes, cookies, or highly processed crackers and snack foods — are also high in other nutrients that may negatively affect health when consumed in excess, such as added sugar, sodium, and saturated fat.

As a result, refined grains are not linked to the same benefits as whole grains. In fact, they are often linked to poor health outcomes instead, though more research is needed to confirm those associations. Many studies have found associations between refined grains and negative health effects, including:.

While these studies suggest a link between refined grains and poor health, most of the research has been observational.

There is a clear need for high-quality studies and randomized controlled trials. In addition, some studies offer inconclusive results or have found no link between refined grains and health problems 5 , 30 , 31 , One explanation for the mixed results is that the definition and amounts of refined grains may vary across studies.

Overall, the amount of refined grains you eat and the quality of the rest of your diet likely makes a big difference in their effects 5. Refined grains lack the levels of fiber and plant compounds responsible for the benefits of whole grains.

They may also be linked to issues like obesity, heart disease, and inflammation, but we need more research into those relationships. Many people are intolerant to gluten, including people with celiac disease — a serious and chronic autoimmune condition — as well as people with gluten sensitivity Some grains, especially wheat, are also high in FODMAPs fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

B ran : The multi-layered outer skin of the kernel that helps to protect the other two parts of the kernel from sunlight, pests, water and disease. It contains important antioxidants as well as iron, zinc, copper, magnesium, B vitamins, fiber and phytonutrients.

Germ : The embryo, which, if fertilized by pollen, will sprout into a new plant. It contains B vitamins, vitamin E, antioxidants, phytonutrients and unsaturated fats. As the largest portion of the kernel, the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

The — DGA describe a healthy eating pattern as one that includes grains, at least half of which are whole grains. For adults eating approximately 2, calorie s per day , the recommendation is to consume about six ounce-equivalents of grains per day , with three ounce-equivalents coming from whole grain sources.

W hole grain intake remains much lower than recommended for many Americans. According to the National Health and Nutrition Examination Survey NHANES for — , the average intake of whole grains for adults 19 to 50 years old was 0.

During this same time period, 60 percent of adults met the daily recommendations for total grains ; however , only eight percent of adults met the daily recommendations for whole grains. Whole grains are rich in dietary fiber, which is associated with reduced risk for many health conditions.

However, s ome research demonstrates that the health-promoting effects of whole grains are attributed to more than just their fiber content. For example, s tudies show that in women, even after controlling for fiber intake , the health effects of whole grains on heart disease remain.

Most of the health-promoting substances are found in the germ and bran fraction of the grain kernel and include resistant starch, oligosaccharides, lignans, phytosterols, phytic acid, tannins, lipids, and antioxidants such as phenolic acids and flavonoids.

Although some of the research has focused on individual components of whole grains like fiber or antioxidants , epidemiological data suggest that whole grain foods offer protection against a range of diseases that is greater than seen with individual food components and phytochemicals in whole grains.

It is important to note that a food that is high in fiber is not necessarily a good source of whole grains , and vice versa.

The fiber content of different whole grain foods can vary considerably, ranging between 0. For example, oat bran or high fiber bran cereals may contain very little or no whole grain but provide high levels of fiber because they are made with only the bran portion of the grain.

Research demonstrates an association between consuming whole grains as part of a low-fat diet and a reduced risk of heart disease. Studies have consistently found that individuals with three or more servings of whole grain foods per day have a 20 to 30 percent lower risk for atherosclerotic cardiovascular disease compared to individuals with lower intakes of whole grains.

Researchers have also observed that diets rich in whole grain foods tend to decrease low-density lipoprotein LDL cholesterol i. Components of some whole grains, including soluble fiber such as beta glucan, alpha-tocotrienol and the arginine : lysine ratio, are believed to play a role in lowering blood cholesterol.

Whole grains may decrease risk of heart disease through their antioxidant content. Other bioactive components are believed to play a role in vascular reactivity, clotting and insulin sensitivity. W hole grains may support weight management by enhanc ing satiety , resulting in lower energy intake , prolong ing gastric emptying to delay the return of hunger and increas ing insulin sensitivity to lower insulin demand.

Studies show that people who include whole grains as part of a healthful diet are less likely to gain weight over time. In addition, whole grain intake is inversely associated with potential plasma biomarkers of obesity, including insulin, C-peptide and leptin.

Randomized controlled trials studying the effect of whole grain intake on markers of obesity have shown mixed results. A systematic review and meta-analysis found that whole grain consumption did not change body weight, body mass index, waist circumference or measurements of body fat as compared to control foods or eating patterns.

Whole grains appear to be associated with a reduced risk of several different types of cancers. Results from a review of 40 case-control studies of 20 different types of cancer found that the pooled odds ratio for cancer in those with high versus low whole grain intake was 0.

The World Cancer Research Fund and the American Institute for Cancer Research have declar ed that there is strong evidence that consuming whole grains decreases the risk of colorectal cancer.

Whole grain foods may reduce the risk of ca ncer by a variety of mechanisms related to the vitamins, minerals , fiber and other beneficial compounds that are primarily found in the bran and germ of the grain kernel. Whole grains contain antioxidants that may help protect against oxidative damage, which may play a role in cancer development.

Other bioactive components may affect hormone levels and possibly lower the risk of hormone — dependent cancers. Certain components of w hole grains may also bind to carcinogens , which offers a protective effect against cancer. The American Diabetes Association Guidelines for the Prevention and Treatment of Diabetes recognize the role of whole grains and fiber in reducing the risk of diabetes and maintenance of blood glucose levels.

Specifically, the consumption of three daily servings of whole grain foods was associated with a 32 percent lower risk of diabetes. Furthermore, e vidence from observational studies and clinical trials suggests improved blood glucose control in people with diabetes who consume whole grains.

Components of whole grains, including magnesium, fiber, vitamin E, phytic acids, lectins and phenolic compounds, are believed to contribute to risk reduction of type 2 diabetes as well as lowering blood glucose and blood insulin levels.

Additionally, the complexity of the whole grain structure makes it more difficult for the body to digest, which can beneficially slow the release of glucose from the starch in the endosperm, consequently aiding in blood glucose management.

Components of whole grains, including fiber , resistant starch and oligosaccharides , play roles in supporting gastrointestinal health. Studies suggest that dietary fiber from whole grains such as wheat and oats increases stool weight.

The large intestine responds to the larger and softer mass of residue produced by a higher — fiber diet by contracting, which speeds the movement of the bowel contents towards excretion. The effect of promoting normal intestinal regularity makes whole- and high-fiber grain products integral components of diet plans to help alleviate constipation and decrease the risk of developing diverticulosis and diverticulitis.

In general, a serving of grain is an ounce-equivalent of food, such as a slice of bread; a half — cup of cooked cereal, rice or pasta; or about 1 cup of dry cereal one-quarter cup for dense, granola cereals to one-and-a-half cups for some unsweetened puffed cereals.

At least three ounce — equivalents of whole grains per day are necessary to achieve the D ietary Guidelines for Americans recommendation to consume half of all grains as whole grains. Currently, the amount of whole grain present in a food product is allowed as a voluntary declaration but is not required.

Although the number of whole grain food choices is growing, consumers often believe they can identify whole grain products by name, color or fiber content. Additional label reading is required to correctly identify foods that qualify as whole grain. Organizations like t he Whole Grains Council have developed packaging symbols , including the Whole Grain Stamp , to help consumers identify produc ts containing whole grain s.

Product n ame. The germ is the part of the seed that grows into a new plant. It has lots of vitamins and minerals. The endosperm is the energy source for a seed.

It contains mostly starches. The terms "enriched" and "fortified" are often used to mean the same thing. The important point is that whole grain is the most nutritious choice. The vitamins and minerals in whole grains are important for your overall health.

Also, the high fiber content of whole grains may help with:. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Examples of whole grains and whole-grain foods include:. It's not always easy to know what kind of grain is in a product.

For example, bread may look like it's made from whole wheat because it's brown. But the color may be from molasses or some other ingredient. Ingredient labels can help you choose whole-grain foods. Tips for reading labels include the following:.

Eating a variety of whole grains ensures that you get more health-promoting nutrients. A variety also helps make your meals and snacks more interesting. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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nav close Home About China CDC Satiating properties of whole grains Porperties Academicians Chief Propertiez Organizations. Latest Health Promotion. Brains Diseases Immunization Emergencies Noncommunicable Chronic Diseases Tobacco Control Nutrition and Health Environment and Health Occupational Health and Poison Control Radiation Protection Maternal and Child Healthcare. Achievements Journals. 中文 Contact Us. Whole grains: A good dietary choice to stay healthy chinacdc. cn Updated: Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Properyies Clinic Health Wuole locations. Satiating properties of whole grains foods are good choices for a nutritious diet. Whole grains provide fiber, vitamins, minerals and other nutrients. Whole-grain foods help control of cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.

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