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Whole Grain Benefits

Which is more nutritious according to dietitians



Opt for 100% whole grains over generic whole grains to make sure you are getting as many nutrients as possible. Katrin Ray Shumakov / Getty Images

  • Whole grains can contain products from a variety of different plants, but whole grains only come from wheat.

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

  • Focus on labels that say whole grains or 100% whole grains, as either are good choices that offer the health benefits of eating whole grains.

  • This post was medically assessed by Samantha Cassetty, MS, RD, nutrition and wellness professional with private practice in New York City.

  • Visit Insider’s Health Reference Library for more advice.

Whole grain and whole grain bread 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 grain is a type of whole grain.

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

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

Both whole grains and whole grains are an important part of a nutritious diet. However, it is easy to get tricked into buying products that purport to be a healthy option but are everything else. Therefore, it is important to know what to look for when shopping.

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

Whole grains versus refined grains

Foods like cereals, breads, 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.

Refined grains have 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 consume 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 embryonic part of the seed that has the potential to sprout into a new plant. This contains B vitamins, protein, minerals and healthy fats.
  • Endosperm â € ”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,” said Cynthia Delabahan, a registered nutritionist at Santa Clara Valley Medical Center in San Jose, California .

Refined grain products can be found in the store under names such as Mehrkorn and Siebenkorn. Multigrain means the product has multiple grains in it, but it doesn’t make any promises that these grains contain all three parts of the seed. To do this, you should look for “whole grain” on the packaging.

100% whole grain is a type of whole grain

When it comes to whole grains, 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 say they’re 100% whole grains.

These 100% whole grain products are made exclusively from wheat and contain bran, germs and the endosperm of the wheat seed. Unless it says 100% whole grain, it is likely a mix of whole and refined wheat grains.

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

Whole grain vs. whole grain

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

But in general, whole grains are often viewed as more nutritious than just whole grains because they offer a greater 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.

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

Health benefits of whole grains

The health benefits of whole grains stay true whether you are eating a single source food like brown rice or popcorn or processed foods like whole wheat pasta or pancakes made with buckwheat or made from 100% whole wheat flour, Delabahan says.

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 an overview of the health benefits you can get from consuming whole grains, including 100% whole grains.

Whole grain products are associated with a lower risk of death

Eating 28 grams of whole grains per day was found to have a 9% lower risk of dying from any cause, a 14% lower risk of dying from cardiovascular disease, and a 3% lower risk of cancer dying, according to a 2018 medical report.

Whole grains are good for intestinal health

Whole grains are packed with fiber. “The fiber contained in whole grain products is also considered prebiotics; in other words, they are nourishment for the healthy bacteria in our gut microbiome, which are also known to positively improve our health. “

Whole grains are associated with a lower risk of type 2 diabetes

A 2020 study looked at data from more than 4 million people. It categorizes your grain intake into five equal groups. Compared to people who ate the least amount of whole grains, people who ate the most whole grains had a 29% lower risk of developing type 2 diabetes.

Final tips

Differentiating between whole grains and whole grains can be confusing.

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

Another way to tell if you’re getting a healthy product is to look for “whole grain” or “whole grain” as the first ingredient, especially in bread and baked goods, Sauza says. When comparing products, choose the product 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. “Nowadays there are whole grain versions of almost everything. Choose whole grain products for pasta, rice and muesli. “

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction



In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.


Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young



Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.


Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “


Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “


It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”


Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”


Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”


In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”


Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?



Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).


Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).


Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.


Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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