Those who eat the whole grains have a lower risk of heart disease, stroke and diabetes, not to mention better colon health. The reasons for the health benefits aren't hard to fathom. Whole grains include not just the starchy interior of a kernel, but also the fibrous bran that surrounds it, together with the vitamin- and mineral-rich germ (or seed). In contrast, fluffy white refined flour — the kind in most cakes, cookies and crackers — has the highly nutritious bran and germ stripped away.

Whole grains include unprocessed whole or cracked wheat, corn, cornmeal, brown rice, oatmeal and whole oats, barley, quinoa, sorghum, spelt and whole rye. Other examples are grains and flours made from the following: amaranth, buckwheat, bulgur, emmer, farro, grano (lightly pearled wheat), millet, triticale, wheat berries and wild rice. You can also find whole grain pasta in health food stores, along with whole grain bread. My favorite whole grain product is sprouted whole multi grain bread. See also cereal for more info.

Whole grains or foods made from them contain all the essential parts and naturally occurring nutrients of the entire grain seed. The outer skin of the seed is the B vitamin-, antioxidant- and fiber-rich bran; the germ (or embryo) holds the protein, minerals and healthy fats; and the endosperm (the main part of the grain between the bran and the germ) has the proteins, carbohydrates and smaller quantities of vitamins and minerals. The bran and germ contain 25 percent of the protein in whole grains and many nutrients. When highly processed, these valuable nutrients and proteins are lost (not to mention healthful fiber).

Subscribe to a FREE Supplement Research Update newsletter. Twice a month you will receive an email of several studies on various supplements and natural medicine topics, including whole grains health benefit, and their practical interpretation by Ray Sahelian, M.D.

FDA definition of Whole Grain
FDA defines whole grains as cereal grains such as barley, corn, rice, oats or wheat that consist of the intact, ground, cracked or flaked fruit of the grain. Products such as pizza crust could only be labeled as "whole grain" or "whole wheat" when the crust is made entirely from grain or wheat. Using the term multi-grain or seven-grain doesn't necessarily mean that a product contains whole grains. Providing a standard definition would help consumers select whole-grain products that are consistent with dietary guidelines. The popularity of whole grains has soared in recent years after scientific studies showed they may help prevent cardiovascular disease, high blood pressure and diabetes.

Whole Grains and Metabolic Syndrome
Older adults who regularly eat whole grains like high-fiber cereals and cooked oatmeal may be less likely to develop a cluster of conditions that raise the risk of heart attack and stroke. Researchers found that among 535 adults between 60 and 98 years old, those who ate more whole-grain foods were less likely to develop a group of risk factors known as metabolic syndrome x or to die of cardiovascular disease over the next 12 to 15 years. All of the study subjects underwent a physical exam, completed a 3-day food diary to track their eating habits, and provided information on other lifestyle habits such as exercise, smoking and drinking. Overall, the researchers found that men and women with the highest whole-grain intake -- typically three servings a day -- were less than half as likely to have metabolic syndrome as their peers who consumed less than one serving of whole grains per day. Similarly, whole-grain eaters were about half as likely to die from cardiovascular disease over the next 12 to 15 years. Men and women who ate more whole grains also tended to have lower blood sugar levels and to weigh less than those who favored refined grains. Even when factors such as weight, overall diet and exercise habits were considered, whole-grain intake was still independently associated with a reduced risk of metabolic syndrome and death from cardiovascular disease. SOURCE: American Journal of Clinical Nutrition, January 2006.
    Americans should bulk up on whole grains like oatmeal, barley and brown rice to help lower their risk of clogged arteries, heart attacks and strokes.

Whole Grains and Diabetes
Diets rich in whole grains can lower the risk of diabetes and heart disease. Such diets would include bran, whole wheat, fruit and vegetables. Higher intake of whole grains is associated with higher levels of physical activity, greater fruit and vegetable intake, less smoking and lower consumption of alcohol and saturated and monounsaturated fats. While there appears to be a lowered risk of diabetes and heart disease among individuals who consume higher levels of whole grains, the mechanism for how this works is unclear. Whole grains are a rich source of fiber, minerals, vitamins and antioxidants.
   The type of fiber found in whole grains and many vegetables -- called insoluble fiber -- may help prevent diabetes by improving the body's use of the blood-sugar-regulating hormone insulin. Since a decline in insulin sensitivity precedes type 2 diabetes, people may help lower their diabetes risk by getting more insoluble fiber. There are two main types of fiber -- soluble and insoluble. Soluble fiber dissolves in water to form a gel-like material, and it's believed to lower cholesterol and blood sugar. Foods like oatmeal and beans, as well as apples, berries and certain other fruits are high in soluble fiber. Insoluble fiber does not dissolve, passing through the digestive system largely intact. It's been unclear why, in some studies, diets high in insoluble fiber have been linked to lower diabetes risk.

Whole Grains and Heart Disease
A diet high in whole grains may lower a person's likelihood of developing diabetes and heart disease.
Among more than 900 healthy men and women, those who reported consuming the most whole grains had lower levels of cholesterol and various markers of heart disease. Healthy men and women who report the highest intake of whole grains had levels of homocysteine, a blood protein that has been tied to heart disease and stroke, that were lower than those who reported consuming the least amount of whole grains.  Apart from the better cholesterol and blood sugar levels, levels of insulin and C-peptide, a marker of insulin production, were also 14 percent lower in the high whole-grain consumers, the researchers report. Furthermore, concentrations of leptin, a hormone that generally reflects body fat levels, were lower among the whole-grain eaters than among their counterparts. Source: American Journal of Clinical Nutrition, February 2006.

Whole Grains and Blood Pressure
Diets with increases whole-grain foods, high in soluble or insoluble fiber, are associated with a reduction in blood pressure in individuals with slightly elevated cholesterol.

Whole Grain and Allergy
Introducing cereals into the diet of babies before the age of 6 months does not increase the likelihood that they'll become allergic to wheat. In fact, a delay seems to raise the risk.

Whole Grain Cereals  and Weight Loss
High-fiber whole grain cereals may help dieters lose weight while making gains in some nutrients. In a six-month study of 180 overweight adults, whole-grain cereals helped people lose weight while boosting their consumption of fiber, magnesium and vitamin B-6. Their intake of these nutrients was higher than that of dieters who cut calories but did not eat whole-grain cereal. The implication is that fiber-rich cereals can help people cut calories while maintaining or improving the quality of their diet. The study, which received funding from Kraft Foods, Inc., was published in the Journal of the American Dietetic Association.

Salvia whole grain
Salba is a whole grain developed from Salvia hispanica L. and produced by Salba Corporation, Buenos Aires, Argentina. Salvia grain is a rich source of fibre, omega-3 fatty acids, calcium, magnesium, iron, and antioxidants