What is beta glucan?

You may have heard that fiber is good for you, but did you know that not all fiber is the same? There are two main categories of dietary fiber: soluble and insoluble. Within each category, there are different types.



Beta glucan is one form of soluble dietary fiber that's strongly linked to improving cholesterol levels and boosting heart health. Like many fibers, it's available in supplement form. You can also find it in whole grains, oats, bran, wheat, and barley. Baker's yeast and some types of fungi, such as maitake and reishi mushrooms, contain beta glucan as well.

Why do we need fiber?

We get dietary fiber from the plant-based foods we eat. Soluble fibers, like beta glucan, dissolve partially in water. Insoluble fiber doesn't dissolve at all. Most foods have both kinds of fiber, but the amounts can vary. There are also different kinds of soluble and insoluble fiber.

Fiber supports good health by helping your body reduce cholesterol and control blood sugar levels. It also helps with constipation and bowel issues, maintains healthy gut bacteria, and aids in weight control. The Mayo Clinic recommends that men and women ages 50 and under eat 38 grams (g) and 25 g per day, respectively. Men and women ages 51 and over should get 30 g and 21 g per day. Teenagers may need 30 to 35 g a day.

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What are the benefits of beta glucan?

Boosts heart health
There's solid evidence that beta glucan can boost heart health. The U.S. Food and Drug Administration (FDA)Trusted Source has approved a heart-healthy label for foods that have high amounts of beta glucan, based on this evidence. Several studies suggest that beta glucan may lower cholesterol and triglycerides. One found that eating oats with at least 3 g of beta glucan daily reduced bad cholesterol (LDL) levels between 5 and 7 percent.

Regulates blood sugar levels
It may help reduce the risk of type 2 diabetes. It may also improve blood sugar control for those who already have diabetes.



Stimulates immune system
Researchers believe that beta glucan could have some positive effects on the immune system. However, more research is necessary. Most research to date has been in the form of animal trials. Scientists think beta glucan may be able to stimulate the immune system and help the body fight off disease and infection more effectively.

However, the human immune system is complicated and researchers are still learning how it works. It may take some time before we know the exact effects beta glucan has and if it can improve immune system function.


How does beta glucan work?

What foods are in the Grains Group?

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products.
Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.



Grains are divided into 2 subgroups: Whole Grains and Refined Grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.
Refined grains have been milled, a process that removes the bran and germ.

This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.

Most refined grains are enriched.
This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

How many grain foods are needed daily?

The amount of grain foods you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 3 and 8 ounce-equivalents each day -- at least half of the grains you eat should be whole grains.

Those who are very physically active may need more.
Recommended daily amounts are listed in the table below.
Most Americans consume enough grains, but few are whole grains.

DAILY GRAIN TABLE

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.
Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as an ounce-equivalent (oz-equiv) of grains?

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.

OUNCE-EQUIVALENT OF GRAINS TABLE

*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.

Going gluten-free may be the biggest health trend of the past decade, but there's confusion over whether gluten is problematic for everyone or just those with certain medical conditions. It's clear that some people must avoid it for health reasons, such as those with celiac disease or an intolerance.

However, many in the health and wellness world suggest that everyone should follow a gluten-free diet  regardless of whether they're intolerant or not. This has led millions of people to give up gluten in hopes of losing weight, improving mood, and getting healthier.

Still, you may wonder whether these methods are backed by science. This article tells you whether gluten really is bad for you.



What Is Gluten?

Though often thought of as a single compound, gluten is a collective term that refers to many different types of proteins (prolamins) found in wheat, barley, rye, and triticale (a cross between wheat and rye) .

Various prolamins exist, but all are related and have similar structures and properties. The main prolamins in wheat include gliadin and glutenin, while the primary one in barley is hordein.

Gluten proteins such as glutenin and gliadin  are highly elastic, which is why gluten-containing grains are suited for making bread and other baked goods.

In fact, extra gluten in the form of a powdered product called vital wheat gluten is often added to baked goods to increase the strength, rise, and shelf life of the finished product.

Gluten-containing grains and foods make up a large portion of modern-day diets, with estimated intake in Western diets around 5-20 grams per day.

Gluten proteins are highly resistant to protease enzymes that break down proteins in your digestive tract.

The incomplete digestion of proteins allows for peptides large units of amino acids, which are the building blocks of proteins to cross over through the wall of your small intestine into the rest of your body.

This can trigger immune responses that have been indicated in a number of gluten-related conditions, such as celiac disease.

SUMMARY

Gluten is an umbrella term that refers to a family of proteins known as prolamins. These proteins are resistant to human digestion.



Gluten Intolerance

The term gluten intolerance refers to three types of conditions.
Although the following conditions do have some similarities, they differ greatly in terms of origin, development, and severity.

Celiac Disease

Celiac disease is an inflammatory autoimmune disease caused by both genetic and environmental factors. It impacts around 1% of the world's population.

However, in countries like Finland, Mexico, and specific populations in North Africa, the prevalence is estimated to be much higher about 2-5%.

It's a chronic condition associated with the consumption of gluten-containing grains in susceptible people. Though celiac disease involves many systems in your body, it's considered an inflammatory disorder of the small intestine.

The ingestion of these grains in those with celiac disease causes damage to enterocytes, which are cells lining your small intestine. This leads to intestinal damage, nutrient malabsorption, and symptoms like weight loss and diarrhea.

Other symptoms or presentations of celiac disease include anemia, osteoporosis, neurological disorders, and skin diseases, such as dermatitis. Still, many people with celiac disease may have no symptoms at all.

The condition is diagnosed by intestinal biopsy considered the gold standard for diagnosing celiac disease  or blood testing for specific genotypes or antibodies. Currently, the only cure for the disease is total avoidance of gluten (9Trusted Source).

Wheat Allergy

Wheat allergy is more common in children but can impact adults as well. Those who are allergic to wheat have an abnormal immune response to specific proteins in wheat and wheat products.

Symptoms can range from mild nausea to severe, life-threatening anaphylaxis — an allergic reaction that can cause difficulty breathing after ingesting wheat or inhaling wheat flour.

Wheat allergy is different from celiac disease, and it's possible to have both conditions.
Wheat allergies are usually diagnosed by allergists using blood or skin-prick testing.

Non-Celiac Gluten Sensitivity

A large population of people reports symptoms after eating gluten, even though they don't have celiac disease or an allergy to wheat.

Non-celiac gluten sensitivity (NCGS) is diagnosed when a person does not have either of the above conditions yet still experiences intestinal symptoms and other symptoms  such as headache, fatigue, and joint pain when they consume gluten.

Celiac disease and wheat allergy must be ruled out to diagnose NCGS since symptoms overlap in all of these conditions.

Like those with celiac disease or an allergy to wheat, people with NCGS report improvement of symptoms when following a gluten-free diet.

SUMMARY

Gluten intolerance refers to celiac disease, wheat allergy, and NCGS. Although some symptoms overlap, these conditions have significant differences.



Other Populations That May Benefit From a Gluten-Free Diet

Research has shown that following a gluten-free diet is effective in reducing symptoms related to several conditions. Some experts have linked it to the prevention of certain diseases as well.

Autoimmune Disease

There are several theories as to why gluten may cause or worsen autoimmune conditions, such as Hashimoto's thyroiditis, type 1 diabetes, Grave's disease, and rheumatoid arthritis. Research shows that autoimmune diseases share common genes and immune pathways with celiac disease.

Molecular mimicry is a mechanism that has been suggested as a way in which gluten initiates or worsens autoimmune disease. This is when a foreign antigen — a substance that promotes an immune response — shares similarities with your body's antigens.

Eating foods that contain these similar antigens can lead to the production of antibodies that react with both the ingested antigen and your body's own tissues.

In fact, celiac disease is associated with a higher risk of having additional autoimmune diseases and is more prevalent in people with other autoimmune conditions.

For example, the prevalence of celiac disease is estimated to be up to four times higher in those with Hashimoto's disease — an autoimmune thyroid condition — than in the general public (15Trusted Source). Therefore, numerous studies find that a gluten-free diet benefits many people with autoimmune diseases .

Other Conditions

Gluten has also been tied to bowel diseases, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), which includes Crohn's disease and ulcerative colitis.

Plus, it's been shown to alter gut bacteria and increase intestinal permeability in people with IBD and IBS.

Lastly, research indicates that gluten-free diets benefit people with other conditions, such as fibromyalgia, endometriosis, and schizophrenia.

SUMMARY

Many studies link gluten to the initiation and progression of autoimmune diseases and show that avoiding it may benefit other conditions, including IBD and IBS.

Should Everyone Avoid Gluten?

It's clear that many people, such as those with celiac disease, NCGS, and autoimmune diseases, benefit from following a gluten-free diet.

Nevertheless, it's unclear whether everyone regardless of health status should change their eating habits.

Several theories have developed as to why human bodies may not be able to handle gluten. Some research suggests that human digestive systems have not evolved to digest the kind or amount of grain proteins that are common in modern diets.

Plus, some studies show a possible role in other wheat proteins, such as FODMAPs (specific types of carbs), amylase trypsin inhibitors, and wheat germ agglutinins, in contributing to symptoms related to NCGS. This suggests a more complicated biological response to wheat.

The number of people who avoid gluten has risen dramatically. For example, U.S. data from the National Health and Nutrition Examination Survey (NHANES) shows that the prevalence of avoidance more than tripled from 2009 to 2014.

In people with reported NCGS who undergo controlled testing, the diagnosis is confirmed in only approximately 16-30%.

Still, since the reasons behind NCGS symptoms are largely unknown and testing for NCGS has not yet been perfected, the number of people who may react negatively to gluten remains unknown (22Trusted Source).

While there is an obvious push in the health and wellness world to avoid gluten for overall health which impacts the popularity of gluten-free diets there's also increasing evidence that the prevalence of NCGS is on the rise.

Currently, the only way to know if you would personally benefit from a gluten-free diet after ruling out celiac disease and wheat allergy is to avoid gluten and monitor your symptoms.

SUMMARY

Currently, reliable testing for NCGS is unavailable. The only way to see if you would benefit from a gluten-free diet is to avoid gluten and monitor your symptoms.



Why Many People Feel Better

There are several reasons why most people feel better on a gluten-free diet.
First, avoiding gluten usually involves cutting back on processed foods, as it's found in a wide array of highly processed foods, such as fast food, baked goods, and sugary cereals. These foods not only contain gluten but are typically also high in calories, sugar, and unhealthy fats.

Many people say that they lose weight, feel less fatigued, and have less joint pain on a gluten-free diet. It's likely that these benefits are attributed to the exclusion of unhealthy foods.

For example, diets high in refined carbs and sugars have been linked to weight gain, fatigue, joint pain, poor mood, and digestive issues — all symptoms related to NCGS.

What's more, people often replace gluten-containing foods with healthier options, such as vegetables, fruits, healthy fats, and proteins — which can promote health and well-being.

Additionally, digestive symptoms may improve as a result of reducing intake of other common ingredients, such as FODMAPs (carbs that commonly cause digestive issues like bloating and gas).

Although improved symptoms on a gluten-free diet may be related to NCGS, these improvements could also be due to the reasons listed above or a combination of the two.

SUMMARY

Cutting out gluten-containing foods may improve health for several reasons, some of which may be unrelated to gluten.

Is This Diet Safe?

Though many health professionals suggest otherwise, it's safe to follow a gluten-free diet even for people who don't necessarily need to do so.

Cutting out wheat and other gluten-containing grains or products will not cause adverse health effects as long as these products are replaced with nutritious foods.

All of the nutrients in gluten-containing grains, such as B vitamins, fiber, zinc, iron, and potassium, can easily be replaced by following a well-rounded, whole-foods-based diet consisting of vegetables, fruits, healthy fats, and nutritious protein sources.



Are Gluten-Free Products Healthier?

It's important to note that just because an item is gluten-free doesn't mean that it's healthy.
Many companies market gluten-free cookies, cakes, and other highly processed foods as healthier than their gluten-containing counterparts. In fact, one study found that 65% of Americans believe gluten-free foods are healthier, and 27% choose to eat them to promote weight loss.

Although gluten-free products are proven to be beneficial for those who need them, they're not any healthier than those that contain gluten.

And while following a gluten-free diet is safe, keep in mind that any diet that relies heavily on processed foods is unlikely to result in any health benefits.

Plus, it's still debated whether adopting this diet benefits the health of those without an intolerance.

As research in this area evolves, it's likely that the relationship between gluten and its impact on overall health will be better understood. Until then, only you can decide whether avoiding it is beneficial for your personal needs.

SUMMARY

While it's safe to follow a gluten-free diet, it's important to know that processed gluten-free products are not any healthier than gluten-containing ones.

The Bottom Line

Following a gluten-free diet is a necessity for some and a choice for others.
The relationship between gluten and overall health is complicated, and research is ongoing.
Gluten has been linked to autoimmune, digestive, and other health conditions. While people with these disorders must or should avoid gluten, it's still unclear whether a gluten-free diet benefits those without an intolerance.

Since currently there's no accurate testing for intolerance and avoiding gluten poses no health risks, you can try it to see whether it makes you feel better.

14 Healthy Whole-Grain Foods (Including Gluten-Free Options)

Grains are a staple food in households around the world.

They have three parts: the bran (the nutritious outer layer), the germ (the seed's nutrient-rich embryo) and the endosperm (the germ's food supply, which is high in starchy carbs).

Whole grains are simply grains that have all three parts intact. They're typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.

Interestingly, choosing whole grains over refined grains has been linked to lower risks of heart disease, type 2 diabetes, cancer and more.

Here are 14 healthy whole-grain foods.

1. Whole Oats

Oats are among the healthiest whole grains you can eat.
They're not only packed with vitamins, minerals and fiber but also naturally gluten-free.
What's more, oats are rich in antioxidants, especially avenanthramide. This antioxidant has been linked to a reduced risk of colon cancer and lower blood pressure.

Oats are also a great source of beta-glucans, a type of soluble fiber that aids digestion and nutrient absorption. An analysis of 28 studies discovered that diets rich in beta-glucans can lower bad LDL cholesterol and total cholesterol.

Just make sure to choose whole oats, such as steel-cut oats, oat groats and rolled oats. Other types of oat like instant oatmeal are more processed and may contain unhealthy added sugar.

SUMMARY

Oats are a healthy whole grain packed with nutrients. They're also a great source of beta-glucans, a type of soluble fiber that has been linked to various health benefits.

2. Whole Wheat

Whole wheat is a popular and incredibly versatile cereal grain.
It's a key ingredient in baked goods, pastas, noodles, couscous, bulgur and semolina.
Though wheat is very popular, it's also highly controversial due to its gluten content. Gluten is a protein that can trigger a harmful immune response in certain people.

However, if you belong to the majority of people who can tolerate gluten, whole wheat is a great addition to your diet, as it's a rich source of antioxidants, vitamins, minerals and dietary fiber.

Be careful to only select foods labeled whole wheat, rather than just wheat.
Whole wheat contains the entire grain, including the fibrous husk, bran and endosperm. Conversely, regular wheat is stripped of the husk and bran, which are loaded with nutrients.

SUMMARY

Whole wheat is a nutritious alternative to regular wheat and a rich source of antioxidants, vitamins, minerals and dietary fiber.

3. Whole-Grain Rye

Rye is a member of the wheat family and has been consumed for centuries.
It's typically more nutritious than wheat and contains more minerals with fewer carbs. That's one reason why rye bread doesn't raise blood sugar as much as wheat.

Another reason is that rye flour is incredibly high in fiber a 3.5-ounce (100-gram) serving of rye flour provides 22.6 grams of fiber, which is 90% of an adults' daily value (DV).

Research shows that dietary fiber can slow down the absorption of carbs in your gut, causing a slow but steady rise in blood sugars, instead of spikes.

Rye flour comes in several forms such as light, medium, dark, rye meal and pumpernickel. Both light and medium varieties are typically more refined and not considered whole grain, while dark rye flour, rye meal and pumpernickel flour are more likely to be whole grain.

That said, it's best to look for the word whole on rye flour when shopping as some manufacturers may add refined rye grain flour to the mixture.

SUMMARY

Whole rye is a healthy whole-grain alternative to wheat. It comes in many forms, but only dark rye flour, rye meal and pumpernickel flour are considered whole grain.

4. Buckwheat

Though its name may try to fool you, buckwheat is not related to wheat.
It's a pseudocereal, which means it's a seed that's used in a similar way to cereals.
Buckwheat seeds are packed with nutrients such as manganese, magnesium, copper, phosphorus, iron, B vitamins and fiber. They're also naturally gluten-free.

What's more, buckwheat's husk is a great source of resistant starch, which is a type of dietary fiber that passes to your colon where it feeds your healthy gut bacteria.

Research has shown that resistant starch can improve blood sugar control and digestive health and aid weight loss and heart health.

To cook buckwheat, simply add one cup of the groats (kernels) to two cups of water and bring to a boil. Reduce the heat and let the groats simmer for 10-15 minutes or until tender.

SUMMARY

Buckwheat is a gluten-free whole grain that's packed with nutrients. It's also a good source of resistant starch, which feeds your healthy gut bacteria.

5. Bulgur Wheat (Cracked Wheat)

Bulgur wheat, commonly known as cracked wheat, is popular in Middle Eastern cuisine.
This whole grain is often added to soups, stuffed vegetables and salads such as tabbouleh. It's prepared similar to rice, but its texture more resembles couscous.

Bulgur is low in fat and packed with minerals such as magnesium, manganese and iron. It's also a great source of fiber providing 8.2g or 33% of the DV per cooked cup (182g).

Research has linked higher intakes of bulgur and other whole grains to less inflammation and a lower risk of heart disease and cancers like colorectal cancer. However, bulgur wheat contains gluten, which makes it unsuitable for a gluten-free diet.

SUMMARY

Bulgur or cracked wheat is a popular, nutrient-rich whole grain used in Middle Eastern cuisine. It's commonly added to soups, stuffed vegetables and salads like tabbouleh.

6. Millet

Millet is an ancient grain perhaps best known as an ingredient in birdseed.
However, it has been a part of human cuisine for thousands of years and is considered a staple ingredient in India, China, Africa, Ethiopia, Nigeria and other parts of the world.

Millet is incredibly nutritious and a great source of magnesium, manganese, zinc, potassium, iron, B vitamins and fiber. It's also naturally gluten-free.

Research has linked millet intake to health benefits such as reduced inflammation, lower blood triglycerides and improved blood sugar control.

Although it's thought of as a cereal, millet is a grain that's classified as a pseudocereal. Some believe it to be a whole-grain cereal because it's consumed in a similar way.

SUMMARY

Millet is an ancient seed that's classified as a pseudocereal, as it's consumed in a similar way to cereals. It is incredibly nutritious and gluten-free.

7. Whole Barley

Barley is a versatile cereal grain that has been consumed for thousands of years.
While it's not as popular as other whole grains, it is incredibly healthy.
Barley is available in two main forms: whole (or hulled) barley and pearled barley. However, only hulled barley is considered a whole grain, as it is minimally processed.

Hulled barley is high in minerals such as selenium, manganese, magnesium, zinc, copper, iron, phosphorus and potassium, as well as B vitamins and fiber.

One cup (148 grams) of whole barley flour provides 14.9 grams of fiber, or 60% of an adults' DV. It is worth noting that barley contains gluten, so it is unsuitable for a gluten-free diet.

SUMMARY

Whole barley is a healthy whole grain that has been used for thousands of years. Only whole (hulled) barley is considered whole grain, while pearled barley is refined.

8. Spelt

Spelt is an ancient whole wheat that has been grown for thousands of years.
Nutritionally, spelt is similar to modern whole wheat and a rich source of manganese, magnesium, phosphorus, zinc, iron, B vitamins and fiber. However, it has slightly more zinc and protein, compared to whole wheat.

Like all other grains, spelt contains antinutrients, such as phytic acid, which can reduce the absorption of zinc and iron from your gut. This is not a big concern for adults on a balanced diet, as other foods provide more zinc and iron, but it can be a problem for vegetarians and vegans.

Fortunately, you can reduce antinutrients by sprouting, fermenting or soaking the grains.
It is also important to note that spelt contains gluten and is thus unsuitable for a gluten-free diet.

SUMMARY

Spelt is a nutritious, ancient whole grain that is becoming more popular. Though it contains antinutrients, such as phytic acid, they can be reduced by sprouting, fermenting or soaking the grains.

9. Quinoa

Quinoa is a South American grain that has been hailed as a superfood.
This ancient grain is packed with more vitamins, minerals, protein, healthy fats and fiber than popular grains such as whole wheat, oats and many others.

Quinoa is also a great source of antioxidants, such as quercetin and kaempferol, which can neutralize potentially harmful molecules called free radicals. These molecules have been linked to chronic diseases like chronic inflammation, heart disease and cancers.

What is more, quinoa is among the few plants that provide complete proteins, which means it contains all nine essential amino acids. This makes it a great option for vegetarians and vegans.

Though people use quinoa like a cereal, it is really a pseudocereal a seed that is nutritionally similar and consumed in a similar way to cereal grains.

SUMMARY

Quinoa is often called a superfood because it's loaded with vitamins, minerals, fiber and antioxidants. Though it's thought of as a cereal, it's really a pseudocereal a seed that is consumed in a similar way to cereal grains.

10. Brown Rice

Brown rice is widely recognized as a healthier alternative to white rice.
That's because it's a whole grain, meaning it contains the entire grain including the bran, germ and endosperm. Meanwhile, white rice has both the bran and germ removed.

As the bran and germ are nutrient-rich, brown rice contains more fiber, vitamins, minerals and antioxidants 3.5 ounces (100 grams) of cooked brown rice pack 1.8 grams of fiber, while 3.5 ounces of white rice only provide 0.6 grams of fiber.

Brown rice is also naturally gluten-free, making it a great carb option for a gluten-free diet. Research has linked several compounds in this grain to some impressive health benefits.

For instance, brown rice contains lignans, which are antioxidants that reduce heart disease risk by reducing blood pressure, inflammation and bad LDL cholesterol (32Trusted Source).

SUMMARY

Brown rice is a healthier alternative to white rice, as it contains the entire grain. Conversely, white rice is stripped of its bran and germ, making it less nutritious. Brown rice may reduce heart disease risk by various means.

11. Corn

Corn or maize (Zea mays) is an incredibly popular whole grain.
It's a staple food around the world and grown in higher quantities than wheat and rice. Whole, unprocessed corn is high in manganese, magnesium, zinc, copper, phosphorus, potassium, B vitamins and antioxidants. It's also naturally gluten-free.

Corn contains lutein and zeaxanthin, which are antioxidants abundant in yellow corn. Several studies have found a link between these antioxidants and a lower risk of macular degeneration and cataracts, two leading causes of blindness.

What's more, corn contains a good amount of fiber. One cup (164 grams) of boiled yellow corn provides 4.6 grams of fiber, which is 18% of the DV.

SUMMARY

Whole, unprocessed corn is very nutritious and packed with vitamins, minerals, fiber and antioxidants. Two antioxidants of interest are lutein and zeaxanthin, which have been linked to a lower risk of certain eye diseases that can cause blindness.

12. Popcorn

Popcorn is one of the healthiest snack foods you can eat.
It's a special type of corn that pops under high heat. Corn kernels contain a tiny amount of water, which turns to steam when heated and causes the kernels to burst.

Most people don't realize that popcorn is a whole-grain food. It's high in important nutrients like manganese, magnesium, zinc, copper, phosphorus and many B vitamins. What's more, popcorn is incredibly high in fiber  3.5 ounces (100 grams) provide 14.5 grams of fiber or 58% of the DV.

It's best prepared on your stove or in an air-popper. Avoid purchasing prepackaged microwave bags of popcorn as they may contain potentially harmful chemicals (38Trusted Source, 39Trusted Source). In addition, some commercially prepared varieties may be smothered in high amounts of unhealthy fats, salt, artificial flavorings or sugar, turning this healthy snack into something very unhealthy.

SUMMARY

Popcorn is a healthy snack that's considered a whole grain. It's best homemade on your stove or in an air-popper, as commercial popcorn often has extra unhealthy ingredients.

13. Whole-Grain Breads

Whole-grain bread products are an easy way to add whole grains to your diet.
They're widely available and come in many varieties, such as rye breads, whole-wheat bread rolls, whole-grain bagels, whole-grain tortillas and others.

One particularly healthy whole-grain bread is Ezekiel bread, which is made from a variety of whole grains, such as wheat, millet, barley and spelt, as well as several legumes.

What's more, the grains and legumes in this bread are sprouted, meaning they have been soaked in water allowing them to germinate. This increases their nutrient content and reduces antinutrients that are commonly found in whole grains.

One thing to note is that many whole-wheat breads are made from wheat grains that have been pulverized, which diminishes the beneficial effects of whole grains. So if you purchase whole-grain breads, it's best to choose those with visible grains or seeds.

SUMMARY

Whole-grain bread products are an easy way to add whole grains to your diet. Be sure to select breads with visible grains or seeds, as they're more nutritious.

14. Whole-Grain and Whole-Wheat Pastas

Whole-grain pastas are made from the entire wheat grain.
That's why they have more vitamins, minerals and fiber than regular pasta. For instance, whole-grain spaghetti have 2.5 times more fiber than regular spaghetti.

Thanks to their higher fiber content, whole-grain pastas tend to be more filling.
However, they're made from whole-wheat flour that is pulverized.
This diminishes many of the beneficial effects of whole grains, which means whole-grain pasta is not as healthy as intact whole-grain foods like quinoa and brown rice.

Nonetheless, if you choose to eat pasta, it's better to choose whole-grain over regular, as the former contains fewer calories, more nutrients and has more filling fiber.

SUMMARY

Whole-grain pastas are another simple way to add whole grains to your diet. They have more fiber than regular pasta, which can help you stay full longer.

The Bottom Line

Whole grains are minimally processed and thus more nutritious than refined grains.
Replacing refined grains in favor of whole grains has been linked to various health benefits, such as a lower risk of chronic diseases like heart disease, type 2 diabetes, cancers and more.

Fortunately, there are plenty of healthy whole-grain options to choose from. If refined grains are a part of your diet, try swapping them for some of the whole-grain alternatives listed above to reap their health benefits.

Whole grains have been a part of the human diet for tens of thousands of years. But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.

In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.

Here are the top 9 health benefits of eating whole grains. Though enriched refined grains have had some vitamins and minerals added back, they're still not as healthy or nutritious as the whole versions.

 

Common varieties of whole grains include:
oatmeal
popcorn
millet
quinoa
brown rice
whole rye
wild rice
wheat berry
bulgur
buckwheat
freekeh
barley
sorghum

Products made from these foods are considered whole grain. These include certain types of bread, pasta, and breakfast cereals.

When you purchase processed whole-grain products, read the ingredient list to make sure they're made entirely from whole grains, not a mixture of whole and refined grains.

Also, keep an eye on the sugar content, especially in the case of breakfast cereals, which are often loaded with added sugar. Seeing "whole grain" on the packaging does not automatically mean that the product is healthy.

SUMMARY

Whole grains contain all three parts of the grain. There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa.

1. High in nutrients and fiber

Whole grains deliver many important nutrients. These include:
Fiber. The bran provides most of the fiber in whole grains.
Vitamins. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate).
Minerals. They also contain a good amount of minerals, such as zinc, iron, magnesium, and manganese.
Protein. Whole grains boast several grams of protein per serving.
Antioxidants. Many compounds in whole grains act as antioxidants.
These include phytic acid, lignans, ferulic acid, and sulfur compounds (5Trusted Source).
Plant compounds. Whole grains deliver many types of plant compounds that play a role in preventing disease.
These include polyphenols, stanols, and sterols (6Trusted Source).
The exact amounts of these nutrients depend on the type of grain.
Nevertheless, to give you a sense of their nutritional profile, here are the key nutrients in 1 ounce (28 grams) of dry oats (4):
Fiber: 3 grams
Manganese: 69% of the Reference Daily Intake (RDI)
Phosphorous: 15% of the RDI
Thiamine: 14% of the RDI Magnesium: 12% of the RDI
Copper: 9% of the RDI
Zinc and iron: 7% of the RDI

SUMMARY
Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds.

2. Lower your risk of heart disease

One of the biggest health benefits of whole grains is that they lower your risk of heart disease, which is the leading cause of death worldwide.
A review of 10 studies found that three 1-ounce (28-gram) servings of whole grains daily may lower your risk of heart disease by 22%.
Similarly, a 10-year study in 17,424 adults observed that those who ate the highest proportion of whole grains in relation to their total carb intake had a 47% lower risk of heart disease.
Researchers concluded that heart-healthy diets should include more whole grains and fewer refined grains. Most studies lump together different types of whole grains, making it hard to separate the benefits of individual foods.

Still, whole-grain breads and cereals, as well as added bran, have been specifically linked to reduced heart disease risk.

SUMMARY
Eating whole grains may lower your risk of heart disease, especially when they replace refined grains.

3. Lower your risk of stroke

Whole grains may also help lower your risk of stroke (10Trusted Source). In an analysis of 6 studies in nearly 250,000 people, those eating the most whole grains had a 14% lower risk of stroke than those eating the fewest (10Trusted Source). Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke. Whole grains are also recommended in the DASH and Mediterranean diets, both of which may help lower your risk of stroke (11Trusted Source).

SUMMARY As part of a heart-healthy diet, whole grains may help lower your risk of stroke.

4. Reduce your risk of obesity

Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight loss (5Trusted Source). Whole grains and products made from them are more filling than refined grains, and research suggests that they may lower your risk of obesity. In fact, eating 3 servings of whole grains daily was linked to lower body mass index (BMI) and less belly fat in a review of 15 studies in almost 120,000 people (12Trusted Source). Another study reviewing research from 1965 to 2010 found that whole-grain cereal and cereal with added bran were associated with a modestly lower risk of obesity (13Trusted Source).

SUMMARY
Decades of research suggest that whole grains are linked to a lower risk of obesity.

5. Lower your risk of type 2 diabetes

Eating whole in place of refined grains may lower your risk of type 2 diabetes (14Trusted Source). A review of 16 studies concluded that replacing refined grains with whole varieties and eating at least 2 servings of whole grains daily could lower your risk of diabetes (15Trusted Source). In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes (16Trusted Source). Moreover, studies have linked whole grain intake to lower fasting blood sugar levels and improved insulin sensitivity (17Trusted Source). This could be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity (16Trusted Source).

SUMMARY
Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes.

6. Support healthy digestion

The fiber in whole grains can support healthy digestion in various ways. First, fiber helps give bulk to stools and lowers your risk of constipation. Second, some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut bacteria, which are important for digestive health (5Trusted Source, 18Trusted Source).

SUMMARY
Due to their fiber content, whole grains help support healthy digestion by giving bulk to stools and feeding your beneficial gut bacteria.

7. Reduce chronic inflammation

Inflammation is at the root of many chronic diseases. Some evidence suggests that whole grains can help reduce inflammation (19Trusted Source). In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions (20Trusted Source). What's more, in a recent study, people with unhealthy diets replaced refined wheat products with whole wheat products and saw a reduction in inflammatory markers (21Trusted Source). The results of these and other studies support public health recommendations to replace most refined grains with whole grains (22Trusted Source).

SUMMARY
Eating whole grains regularly could help lower inflammation, a key factor in many chronic diseases.

8. May reduce your risk of cancer

Research on whole grains and cancer risk have provided mixed results, though they show promise. In one review of 20 studies, 6 showed a reduced risk of cancer, while 14 indicated no link (23Trusted Source). Current research suggests that whole grains' strongest anticancer benefits are against colorectal cancer, one of the most common types of cancer (24, 25Trusted Source). Additionally, some health benefits linked to fiber may help lower your risk of cancer. These include its role as a prebiotic (24, 26Trusted Source, 27Trusted Source). Lastly, other components of whole grains, including phytic acid, phenolic acids, and saponins, may slow the development of cancer (24).

SUMMARY
Whole grains may help prevent colorectal cancer, one of the most common types of cancer. Still, research on whole grains’ anticancer effects is mixed.

9. Linked to a reduced risk of premature death

When your risk of chronic disease is reduced, your risk of dying prematurely also goes down. In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause (28Trusted Source). The study used data from two large cohort studies, adjusting for other factors likely to influence death rates, such as smoking, body weight, and overall eating patterns. Results indicated that every 1-ounce (28-gram) serving of whole grains was linked to a 5% lower risk of death (28Trusted Source).

SUMMARY
Whole grains are linked to a lower risk of dying prematurely from any cause.
Whole grains are not for everyone
While whole grains are healthy for most people, they may not be appropriate for all people at all times.

Celiac disease and gluten sensitivity

Wheat, barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to. Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain. Gluten-free whole grains, including buckwheat, rice, oats, and amaranth, are fine for most people with these conditions. However, some have difficulty tolerating any type of grain and experience digestive distress and other symptoms.

Irritable bowel syndrome

Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These can cause symptoms in people with irritable bowel syndrome (IBS), which is very common.

SUMMARY
Some people have difficulty tolerating grains. The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity.
How to incorporate whole grains into your diet
You can incorporate whole grains into your diet in many ways.
Perhaps the simplest thing to do is to find whole-grain alternatives to refined grains in your diet.
For instance, if white pasta is a staple in your pantry, replace it with a 100% whole-wheat or other whole-grain pasta. Do the same for breads and cereals. Be sure to read the ingredient list to see if a product is made from whole grains. Look for the word "whole" in front of types of grains. If it simply says "wheat" instead of "whole wheat, it's not whole. You can also experiment with new whole grains that you may not have tried before, such as quinoa.


Here are some ideas for adding whole grains to your diet:
Make a cooked porridge out of oatmeal or other grains.
Sprinkle toasted buckwheat groats on cereal or yogurt.
Snack on air-popped popcorn.
Make polenta out of whole-grain cornmeal.
Swap out white rice with brown rice, or for a different whole grain like quinoa or farro.
Add barley to vegetable soups.
Try using whole-grain flours, such as whole-wheat pastry flour, in baking.
Use stone-ground corn tortillas rather than white tortillas in tacos.

SUMMARY
There are many ways to work whole grains into your diet. Replacing refined grains with whole grains is a good place to start.



The bottom line
Whole grains deliver a variety of health benefits. Regularly eating whole grains may reduce your risk of heart disease, type 2 diabetes, and obesity. This is particularly true when they replace the refined grains in your diet. High-fiber foods like whole grains also significantly improve your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye. For improved health and longevity, consider adding whole grains to your diet every day. Healthy, whole-grain breakfast cereals, such as steel-cut oatmeal, are a popular choice.

At meals:

To eat more whole grains, substitute a whole-grain product for a refined product such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It's important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.

For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese. Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in a casserole or stir-fry.

Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit. Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening. Use whole-grain bread or cracker crumbs in meatloaf.

Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.

Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

As snacks:

Snack on ready-to-eat, whole grain cereals such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try 100% whole-grain snack crackers. Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.

What to look for on the food label:
Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:

Whole grain ingredients
brown rice
buckwheat
bulgur
millet
oatmeal
popcorn
quinoa
rolled oats
whole-grain barley
whole-grain corn
whole-grain sorghum
whole-grain triticale
whole oats
whole rye
whole wheat
wild rice



Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.

Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.

Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value (% DV) for fiber. Many, but not all, whole grain products are good or excellent sources of fiber.

Read the food label's ingredient list. Look for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories. Choose foods with fewer added sugars.

Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as low in sodium or very low in sodium on the front of the food label can help you identify foods that contain less salt (or sodium).

Whole grain tips for children

Set a good example for children by eating whole grains with meals or as snacks.
Let children select and help prepare a whole grain side dish.
Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.