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Whole Grain Benefits

The major differences between whole wheat and whole grain foods – how to make the healthiest choice



Opt for 100% whole wheat over generic whole grains to ensure you are getting the best nutrients possible.

Katrin Ray Shumakov / Getty Images

  • Whole grains are healthier than whole wheat because they often contain more fiber.
  • Although 100% whole wheat can be a type of whole grain, some products contain a mixture of wheat and white flour.
  • Look for labels that say whole grain or 100% whole wheat, as both are healthy choices.
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Whole grains and whole grain wheat sound similar, and in truth are, when it comes to your health.

Whole grains can contain products from a variety of different plants, including corn, barley, oats, rice, and wheat, while whole grains can only come from wheat. So whole wheat is a type of whole grain.

The similarity between whole grain and whole wheat lies in the name “whole grain”.

“Whole” means that all three parts of the grain seed – bran, germ, and endosperm – are intact, so you can get the maximum nutrition and health benefits from this product.

Both whole grains and whole grains are an important part of a nutritious diet. However, it is easy to be fooled into buying products that disguise themselves as a healthy option but are anything but. Therefore, it is important to know what to look for when shopping.

Here’s how to choose the healthiest options and the benefits you can get from eating whole grains.

Whole grains are healthier than refined grains

Foods like cereal, bread, pasta, and rice are examples of cereals. But not all versions of these products are considered whole grains. Some less nutritious options are made from refined grains.

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Refined grains contain 25% less protein than whole grains and fewer vitamins and minerals. What makes this difference lies in the manufacturing process.

Grains are plants and we use up their seeds. When making whole grains, all three edible parts of the seed – bran, germ, and endosperm – are left intact, while refined grains contain only the endosperm, which is lacking in important vitamins and minerals:

  • Bran: This is the outer part of the seed that contains fiber, antioxidants, and B vitamins.
  • Germ: This is the embryo part of the seed that has the potential to sprout into a new plant. This contains B vitamins, protein, minerals and healthy fats.
  • Endosperm: This includes the food supply for the germ. It has carbohydrates and protein but few vitamins or minerals.

“Compared to other grains, whole grains are better sources of fiber and other important nutrients like B vitamins, iron, folic acid, selenium, potassium, and magnesium,” says Cynthia Delabahan, a Santa Clara Valley Medical registered nutritionist center in San Jose, California .

You can find refined grain products in the store under names like multigrain and seven grain products. Multigrain means the product contains multiple types of grains, but it does not make any promise that these grains will contain all three parts of the seed. To do this, you should look for “whole grain” on the packaging.

100% whole wheat is a whole grain type

When it comes to whole grain wheat, you have many different options, and some aren’t as nutritious as others. To make sure you’re getting the most health benefits possible, look for products that are 100% whole grain wheat.

These 100% whole grain products are made exclusively from wheat and contain bran, germs and the endosperm of the wheat seed. If it doesn’t say 100% whole wheat, it is likely a mix of whole wheat and refined wheat grains.

For example, wheat flour is 75% white flour and only 25% whole grain flour, says Delabahan. This is an example of refined grains, not whole grains.

Are Whole Grains or Whole Grains Healthier?

In general, whole grains are often viewed as more nutritious than just whole grains because they offer a wider variety of nutrients from different grains.

“Whole grain foods tend to add variety to your diet, which is always helpful,” said Cesar Sauza, a registered nutritionist with AltaMed Health Services in Los Angeles.

For example, bulgur contains significantly more fiber than most other grains. One cup of cooked bulgurs contains about 150 calories and 8 grams of fire, or about 32% of your daily fiber value. The calorie equivalent of 100% wholemeal bread (approx. 2 slices) provides only approx. 4 g of fiber (16% DV).

But as long as you eat whole grains or 100% whole grains, you can enjoy some important health benefits.

Health benefits of whole grains

The health benefits of whole grains remain whether you are eating a one-stop food item like brown rice or popcorn or processed foods like whole wheat pasta or pancakes made with buckwheat or made with 100% whole wheat flour, says Delabahan.

The 2015-2020 American Diet Guidelines recommend that adult women receive 3-6 servings of whole grains per day and adult men 3.5-8 servings. For example, a serving is a slice of bread, an ounce of dry pasta, or half a cup of cooked rice or oatmeal.

Here is a rundown of the health benefits you can get from consuming whole grains, including 100% whole wheat.

1. Whole grains can help you live longer

Eating 28 grams of whole grains a day is linked to a 9% lower risk of dying for any reason, a 14% lower risk of dying from cardiovascular disease, and a 2018 medical study, according to a medical study 3% lower risk of dying from cancer review.

2. Whole grains are good for your gut

Whole grains are packed with fiber. “The fiber in whole grains is also known as prebiotics. In other words, it feeds the healthy bacteria in our gut microbiome that are also known to improve our health.”

3. Whole grains can reduce your risk of type 2 diabetes

A 2020 study examined data from more than 4 million people. It categorized their grain intake into five equal groups. Compared to people who ate the fewest whole grains, people who ate the most whole grains had a 29% reduced risk of developing type 2 diabetes.

Insider to take away

Differentiating between whole grains and whole grains can be confusing.

Delabahan recommends focusing on labels that say whole grain or 100% whole wheat – both of which are good choices that will give you the health benefits of consuming whole grains. If a label says “Whole Wheat Wheat” without mentioning 100%, be careful.

Another way to tell if you’re getting a healthy product is to look for “whole grain” or “whole wheat” as the first ingredient, especially with bread and baked goods, Sauza says. When comparing products, choose the ones with the higher fiber content, he says.

Overall, focusing on eating whole grains is part of a healthy approach to eating.

“We should always choose whole grains when we have an option,” says Sauza. “There are whole grain versions of almost everything these days. Choose whole grains for pasta, rice, and cereal.”

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Whole Grain Benefits

A Nutritionist Reveals The Real Reason We Crave Comfort Food When It’s Cold



Do we really ask for more in cold weather?

While it’s hard to argue that shaking is considered a sport, your body uses extra energy to avoid losing heat from the body during the cooler months. This could explain that Correlation between colder temperatures and increased calorie consumption, although the difference is very small and hardly warrants another serving of mashed potatoes.

Our circadian rhythms (also known as “your body clock”) are cycles in the body that last about 24 hours Hours and controls critical functions from hunger to hormone regulation. In the cooler months when the hours of sunshine are limited, our glands respond by producing more melatonin, a hormone that affects sleep by sending a signal to your brain that it is time to rest, making you feel more sluggish during the day or feel more tired. The problem is, higher levels of melatonin can have its effects Effect on appetite by stimulating the effects of several important metabolic hormones such as insulin, ghrelin and leptin. Combined with cold temperatures or stress, this feeling of fatigue can require a quick burst of energy and a desire for more energetic food.

Another hormone that can take a deep dip when sunlight breaks is serotonin Mood swings. Foods high in carbohydrates promote serotonin production, which explains why it is natural to self-medicate with a bag of chips for a quick mood boost.

In addition to the physiological changes, the colder temperatures can mean fewer opportunities for outdoor exercise. Hence, sitting on the couch and choosing Netflix and a cup of hot chocolate can be a far more comfortable option than walking on the sidewalk. When we spend more time indoors, we’re inevitably more busy eating than usual, which is trivial pointless snacking more likely.

How to keep calorie creep to a minimum in cold weather

You can still satisfy carbohydrate cravings and get the same calming feelings from winter foods that contain ingredients that are good for you. Simply switch to whole grain, high fiber carbohydrates for breakfast, lunch, and dinner.

According to the Australian Grains and Legumes Nutrition Council, most Aussies eat “core foods” (like bread, breakfast cereals, pasta, and rice) every day, but only about 30% of those are whole grains, so most of us don’t get our health benefits, up to three times the amount in fiber and 80% more minerals such as iron and zinc. Unlike refined grains that have been stripped of bran and germs, whole grains retain many important nutrients and bioactive substances such as vitamins, minerals, polyphenols, healthy fats and lots of fiber. All adults should aim for a daily whole grain goal of 48g.

Simple ways to meet your whole grain goal during the colder months include taking a break from refined breakfast cereals, white bread, regular noodles, white rice, and salty crackers as well switch to a bowl of porridge with UNCLE TOBYS Traditional oat flakes with compote and yoghurt, multigrain bread with poached eggs, a warming soup with high-fiber legumes and buckwheat noodles or a hearty pumpkin risotto with barley. When the urge to nibble gets big, opt for high-fiber whole grains like oat-based granola bars (I love the new UNCLE TOBYS Lemon Yogurty Drizzle Bars) or brown rice crackers with added protein like nut butter or humus. The key is to combine a lean source of protein with high-quality carbohydrates to stabilize blood sugar levels and keep food cravings at bay.

If possible, it is also good to go outside during the day and try to get some sun on your exposed skin to replenish your vitamin D and serotonin levels for an extra mood boost.

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Whole Grain Benefits

Are Cheerios Healthy? Nutrients, Flavors, and More



Cheerios have been a household staple in the United States since their introduction in 1941.

They are still some of the most popular breakfast cereals on the market and are now available worldwide.

Despite being marketed as nutritious, you might be wondering whether Cheerios are a healthy choice – and how the different strains compare.

This article examines the nutrients, flavors, and cons of Cheerios to help you determine if they are a good fit with your routine.

Cheerios are mainly made from whole grain oats.

Whole grains contain all parts of the grain, so they tend to provide more nutrients than refined grains. In addition, consuming high-fiber whole grains can help lower cholesterol levels and reduce your risk of heart disease (1).

In addition, Cheerios are low in calories and fat. They also have several essential nutrients that many people don’t get enough of, such as fiber and vitamin D (2, 3).

Notably, 1 cup (28 grams) of Cheerios provides 45% of the Daily Value (DV) of iron, which many people are deficient in. This mineral plays a vital role in transporting oxygen through your body (4, 5).

Keep in mind, however, that many of these nutrients, including iron, vitamin B12, and vitamin D, are added during processing and are not naturally occurring.

One cup (28 grams) of plain Cheerios without milk provides (4):

  • Calories: 100
  • Fat: 2 grams
  • Carbohydrates: 20 grams
  • Fiber: 3 grams
  • Sugar: 1 gram
  • Protein: 3 grams
  • Vitamin A: 10% of the DV
  • Vitamin C: 10% of the DV
  • Vitamin D: 10% of the DV
  • Vitamin B12: 25% of the DV
  • Calcium: 10% of the DV
  • Iron: 45% of the DV
  • Zinc: 25% of the DV

As you can see, Cheerios are very low in calories and lacking in protein and fat. For these reasons, they alone do not provide a balanced meal.

With 1 cup (244 grams) of 2% cow’s milk, you get an extra 122 calories, 8 grams of protein, and a boost in fat, calcium, and vitamin D (6).

If you choose non-dairy milk, which is usually low in protein, add a handful of pumpkin seeds or sliced ​​almonds to your granola for a plant-based source of protein.

Adding protein to any meal or snack can help make you feel full.

After all, Cheerios are very affordable compared to many other breakfast items.

They are kid friendly

Children aged 8 months and over can safely enjoy Cheerios, but only if they are willing to eat solid foods (7).

They are good finger food for toddlers and do not pose a great risk of suffocation, as they are easily soft when wet.

Cheerios can be a great way to get more whole grains and iron into your child’s diet. Still, it’s important not to rely on them too much. You should try to use plenty of whole foods from each food group to support optimal growth and development.


Cheerios are made primarily from whole grains and contain a variety of important nutrients, including iron, fiber, and vitamin D.

Cheerios come in different flavors. In fact, there are at least 15 varieties – seasonal varieties occasionally appear.

Most are made from whole grain oats, but some varieties contain other grains, added sugars, and additional ingredients.

Some of the most popular Cheerios flavors are:

  • Easy. These are the original cheerios and are the simplest option. The first ingredient is oats. They only contain 1 gram of added sugar and no additional flavoring.
  • Honey nut. These are one of the best-selling varieties, sweetened with sugar and honey and a hint of almond flavor.
  • Chocolate. This variety is made from corn and oats, as well as cocoa powder and sugar.
  • Apple Cinnamon. Made primarily from whole grain oats and sugar, this variety also contains applesauce and cinnamon.
  • Frosted. These are made from whole grain oats and corn flour and sweetened with a sugar coating with a vanilla flavor.
  • Multigrain. This variety combines whole grain oats, corn, and brown rice. It’s sweetened with a little less sugar than other varieties.
  • Ancient grains. This variety is sweetened with sugar and is made from whole grain oats, quinoa, and rice.

You may find that many of the flavored Cheerios varieties have added sugar. When trying to cut down on your sugar intake, it is best to limit your intake of the sugary flavors or just go for the simple option.


Cheerios come in many flavors. While most are based on whole grain oats, some contain additional ingredients like added sugar.

While cheerios are generally a nutritious choice, they are short in certain areas.

Very low in protein

Breakfast cereals are often marketed as a complete meal. However, most of them are very low in protein – and Cheerios are no exception.

Protein is an essential part of a healthy diet. Including a quality source of protein in every meal is one of the best ways to ensure that you are getting your body’s daily protein needs.

The recommended protein intake is at least 0.36 grams per pound (0.8 grams per kg) of body weight. For someone who weighs 68 kg, this equates to a total of around 55 grams of protein daily (8).

A 1-cup (28 gram) serving of Cheerios with 4 ounces (120 ml) whole or low-fat cow’s milk provides only about 7 grams of protein, most of which comes from the milk.

If you plan to have Cheerios as a meal, consider pairing it with a source of protein such as eggs, Greek yogurt, or scrambled tofu eggs. You can also add a handful of nuts or a spoonful of nut butter to your bowl for protein and healthy fats.

Can package added sugar

Several types of Cheerios contain large amounts of added sugar.

For example, 1 cup (35 grams) of Honey Nut Cheerios contains 12 grams of sugar – a whopping 12 times as much sugar as the simple variety (9).

Excessive sugar consumption is linked to an increased risk of chronic diseases such as heart disease, cancer, and diabetes. In addition, it can contribute to excessive caloric intake and unhealthy weight gain (10, 11).

The American Heart Association recommends limiting daily sugar intake to 9 teaspoons (37.5 grams) for men and 6 teaspoons (25 grams) for women (12).

While occasional sugar consumption is unlikely to be harmful, it is a good idea to be careful how much you eat, especially if cheerios are a staple in your diet or you routinely consume more than one serving at a time.

Opting for the simple strain is the best option to keep your sugar intake low.

Cheerios are considered processed foods

Cheerios are a processed grain product, which means that the ingredients used to make Cheerios undergo significant processing to create the final product.

Although Cheerios are made with whole grain oats, which sets them apart from other grains with more refined grains like cornmeal or white rice, many varieties of Cheerios are filled with unhealthy ingredients like cane sugar, corn syrup, and preservatives (13).

In addition, because of the processing that the oats go through to make Cheerios, eating a bowl of Cheerios is not the same as enjoying a bowl of oatmeal.

A study of 30 adults found that consuming Honey Nut Cheerios resulted in a much greater blood sugar and insulin response compared to consuming equal servings of less processed grain products, including steel cut and old-fashioned oats (14).

Although honey-nut cheerios are high in added sugar and are therefore much more likely to raise blood sugar than unsweetened grains, studies have shown that processing whole grains in general significantly affects blood sugar response, with more refined products delivering higher blood sugar and insulin spikes (15, 16, 17).

While the occasional enjoyment of Cheerios won’t harm your health, it’s best to choose less processed options whenever possible, especially if you’ve regularly consumed sweetened varieties of Cheerios.

For example, instead of your morning bowl of honey and nut cheerios, try a bowl of oatmeal with berries and a dollop of natural nut butter.


Cheerios are a low protein, processed grain product and some flavors are high in sugar. You can balance your nutritional intake by adding a source of protein and moderating your consumption of the higher sugars.

Cheerios can be a healthy and nutritious part of almost any diet, but it’s important to balance your diet with other nutrients and exercise in moderation if you prefer the higher sugars.

For more protein, serve your Cheerios with high-protein or non-dairy milk, plus a scoop of nut butter or a handful of nuts. Hard-boiled eggs and omelets are also great accompaniments.

Topping your muesli with berries or sliced ​​fruits can increase your vitamin and mineral intake, while flax flour, hemp seeds, and chia seeds can add fiber and healthy fats.

Just make sure you eat a diverse selection of whole foods throughout the day to meet all of your nutritional needs.


While Cheerios can be part of a healthy diet, you may want to combine them with a source of protein for a more balanced meal. It is best to avoid or limit your intake of high-sugar options.

Cheerios are classic breakfast cereals made from whole grain products. Not only are they low in fat and calories, but they’re affordable and packed full of essential vitamins and minerals.

Cheerios, however, are a processed food, and some flavors are loaded with sugar.

Therefore, you should minimize your intake or choose low-sugar varieties such as simple or multigrain. You can also increase the protein content with nuts or nut butters.

While these breakfast cereals can certainly be part of a healthy diet, you should also consume a variety of whole foods to meet your body’s nutritional needs.

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Whole Grain Benefits

Why Does What We Eat Cause Gas? What Are Gas-Causing Foods?



What are gas generating foods?

Foods that cause gas are foods that are high in fiber and sugar, and these foods increase the amount of gas that is released in the intestines during digestion. Knowing these foods and how to consume them can reduce the gas problem. Why does the food we eat cause gas? How should gas generating foods be consumed? What foods cause gas?

Why does the food we eat cause gas?

Gas is a natural state that results from the digestion of food and is consciously or unconsciously eliminated from the body an average of 10 times a day. The reason the gas has reached levels that affect daily life is that the food in the stomach gets into the intestines without good digestion. In this case, the intestines work overtime and gas production increases. Usually, the reason foods aren’t digested well in the stomach is because they’re not chewed well. Apart from that, the consumption of fibrous or otherwise pulpy foods and sugary foods can increase the gas. Dietary fiber, which makes digestion easier in the intestines, causes gas if consumed uncontrollably.

How should gas generating foods be consumed?

It is wrong not to ingest gas generating foods to reduce the gas problem. The right solution might be not to eat gas generating foods together or on the same day.

What foods cause gas?

The list below is a list of some foods that are known to cause gas and gas due to sugar or fiber. However, this list is not an exhaustive list of foods that cause gas and gas. You can consult a specialist for the most appropriate nutritional program for your age group, vitamin, mineral and health status.

Brussels sprouts
Green pepper
Dried plum
Dairy products
Ice cream
Oat bran
Carbonated drinks and juices
Whole grain bread
full grain

Does chestnut cause gas?

Chestnut is known to cause constipation. Depending on the intensity of the consumption of chestnuts, adults and babies can experience various digestive problems. It makes sense to pay attention to the amount you are consuming. There are many benefits to consuming chestnuts in a controlled amount. If you have noticed a negative effect of chestnuts on your stomach and intestines, after consuming it, you can consume such foods as tea, linden, chamomile tea.

Does celery cause gas?

Foods that contain fiber and high amounts of sugar can cause gas problems. Celery, on the other hand, is a fibrous food that, depending on how often it is consumed, can cause gas. If you pay attention to the amount you eat and chew a lot when consuming celery, you may not run into a serious problem. Celery also has many benefits.

Do peas cause gas?

Legumes like broad beans, beans, and peas cause gas. When our body digests these foods, various gases are released in the intestines that cause gas and bloating. For this reason, peas are one of the foods that you should consume wisely. When consumed carefully, peas have many benefits for the body.

Does radish cause gas?

Sometimes raw vegetables can cause gas problems. For this reason, radish is also one of the gas-increasing foods. Therefore, when eating radish, be sure to eat slowly and chew for a long time. You can enjoy radish benefits when consumed properly.

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