Tuesday, September 9, 2008

Whole Grains and Health Benefits

Provident Principles and Practices
© David Edwards, 2008
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PRINCIPLE: In the Word of Wisdom, the Lord states that all grain is good for the food of man. He also encourages us in that revelation to eat fresh vegetables and fruit. To those who faithfully live this law and keep His other commandments, the Lord promises not only blessings of health, but blessings of wisdom, knowledge, and endurance (Doctrine and Covenants Section 89).

PRACTICES: Eating whole grains, such as those grains recommended by the Lord and His prophets for long-term food storage, may dramatically improve our health and well-being. While some people are allergic or sensitive to certain grains, such as wheat or corn, most people who are senstive can tolerate a number of other grains or grain-like foods. It is wise to choose grains for long-term food storage based on individual as well as family needs and wants.

Whole-grain foods in general contain healthful complex carbohydrates, soluble and insoluble dietary fiber, anti-oxidants, and essential vitamins and minerals, all contributing to human health.

Many people are unaware of the tremendous health benefits that accrue from eating whole grains. Few people eat enough whole grains. Only about 8% of Americans eat the recommended three or more servings of whole grains per day (see www.medicalnewstoday.com/articles/70494.php).

The health benefits of including whole grains in one’s diet are confirmed by modern science. An example of this is a study by Steffen and others on the relationship between whole grains and death (mortality) and Coronary Artery Disease (CAD). This study took place over 11 years. The study divided subjects into five quintiles (statistical groups) based on average whole grain intake (Am J Clin Nutr 2003; 78:383–90). The study showed no decreased mortality or CAD from eating refined grains. However, this study did show that those “in the quintile with a mean intake of 3 servings of whole grain/d had a 23% and 28% lower risk of total mortality and incident CAD, respectively, than did those in the quintile with a mean intake of 0.1 serving/d.” Imagine cutting your chances of death and CAD by 23% and 28% respectively just by changing the type of grains you eat to whole grains!

Additional studies show other health benefits from eating whole grains in moderation. Risk from stroke appears to decrease by 30-36%, and risk from type 2 diabetes appears to decrease by 21-30%. Other health benefits apparently gained by people who eat whole grains include significantly diminished risk associated with asthma, carotid-artery obstruction, inflammatory disease, colorectal cancer, high blood pressure, and gum disease (see www.wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits; and www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.html).

Abundant recipes exist on the Web for satisfying, enjoyable foods made with whole grains. Here is a link to a Web site that provides some links to recipes for whole grains, whole-grain pastas, and multi-grain dishes. Among whole grains covered are oatmeal, wild rice, kamut, barley, amaranth and bulgar wheat. www.wholegrainscouncil.org/recipes

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