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5 Facts About Whole Grains

By Debra Rodzinak

Don’t eat bread.  This is something that I hear often when I discuss dieting and healthy eating with friends and family.  However, two recent studies have shown that eating whole grains can actually improve your longevity.  Whole grains are a known part of the diet of people in parts of the world where longevity is the norm.  So, what is the key to whole grains?

What the Studies Say

Several studies have found that eating whole grains actually reduce diseases that cut years off of life.  Heart disease, diabetes, and cancer are just a few of the life-shortening diseases that are reduced by eating a diet including whole grains.  The risk of dying is cut by 7 percent for every 16-gram increase of whole grain intake.


Around the world, there are groups of people who live longer than the rest of us.  Scientists have studied these groups and what they eat.  Whole grains, starchy tubers, and beans make up about 65 percent of these groups’ diet.  Wheat is not a favorite choice in these groups, but rather oats, barley, brown rice, or ground corn are chosen.


In order to reap the benefits of adding whole grains to your diet, scientists suggest consuming 90 grams of whole grains every day.  This equates to a five or six servings daily.  A slice of whole grain bread, a cup of whole grain cereal, or a half cup of cooked rice equals one serving.

Where to Begin

Start first thing in the morning with breakfast.  Steel cut oatmeal has gained popularity in the last few years and many consumers can find this healthy option on their grocery store shelves.  Add flax seed, dried fruit, or nuts to the oatmeal for even more whole grain healthiness.  Some people also eat brown rice for breakfast.  The internet is full of healthy breakfast options and recipes.


For some reason, bread has received a bad reputation over the years.  Whole grain bread is perfectly fine, just limit the intake to two slices daily.  Bread made with authentic sourdough is best.  Read the labels carefully to make sure that the sourdough is traditional and authentic.

Above all, experiment with different types of whole grains.  Don’t just limit yourself to one or two types.  This will soon get boring and will not last.  Get creative with your use of whole grains and you will soon be living a healthier, longer life. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.



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