http://www.msnbc.msn.com/id/7080356/

How whole grains can fight disease
All adults should have 3 servings a day, say diet guidelines
By Karen Collins, R.D.
Registered Dietitian
Special to MSNBC.com
Updated: 10:17 a.m. ET March 4, 2005

For a long time, we've heard that whole grains like whole-wheat bread are
good for us.

advertisement

Many Americans, however, still look upon them suspiciously as "health foods"
that real people seldom eat. That attitude should soon change because the
latest edition of the USDA's Dietary Guidelines for Americans clearly states
that all adults should eat at least three servings of whole grains every
day.

A greater whole-grain consumption than Americans currently have is linked in
several studies with lower death rates from both heart disease and cancer.
Even after adjusting for the generally healthier weight, exercise and other
habits of whole-grain eaters, whole grain consumption can result in 17 to 35
percent fewer deaths from these two diseases.

The protection against heart disease may stem from whole grains' antioxidant
vitamins and phytochemicals, fiber, or trace minerals. Apparently, by
improving insulin sensitivity and decreasing the disordered insulin function
people experience with metabolic syndrome, whole grains also help prevent
diabetes. Some researchers suggest that these improvements in metabolic
syndrome may be another protection against heart disease.

High antioxidant levels
The same substances in whole grains that protect against heart disease also
seem to help prevent several kinds of cancer.

Fiber and certain starches in whole grains ferment in the colon and form
substances that may block the cancer-promoting effects of bile acids. New
research presented at the most recent American Institute for Cancer Research
(AICR) conference also shows that these foods contain much higher levels of
antioxidant phytochemicals called phenols than previously thought.

These and other antioxidants in whole grains can ward off, and sometimes
even repair, damage to cells that can occur from highly reactive molecules
called free radicals. In addition, scientists believe that other substances
in whole grains may affect hormone levels and possibly lower the risk of
hormone-related cancers like breast cancer.

Weight control is an added advantage to eating whole grains. In one study,
women who ate more whole-grain foods weighed less and gained less weight
during 12 years than those who consumed less whole grains.

By moderating levels of the hormone insulin, whole grains seem to deter fat
storage. Whole grains seem to cause less elevation in the hormone insulin,
which promotes fat storage. Whole grains also seem to satisfy hunger for
longer periods than do refined grains, allowing people to eat less.

For years, guidelines from AICR have urged people to eat grain products
mostly made from whole grains. With the release of the federal government's
dietary guidelines, last issued in 2000, people may at last realize the
health advantages of whole grains compared to refined grain products.
Hopefully, the average of less than one whole grain serving a day will rise
and meet the USDA recommended minimum of three.