Whole grain foods are not that much lower in calories. Many people assume that whole grain foods are significantly lower in calories than refined grains, but this is not the case. A cup of brown rice actually has a few more calories than a cup of white rice.
The differences between whole grain pasta and white pasta are also minimal. The good news is that, even though it might not be much lower in calories, the whole grain option may help you feel fuller for longer—primarily because of the extra fiber. Whole grain products are only slightly easier on your blood sugar than refined grains. As a general rule, you want to avoid foods that cause a rapid rise and fall in your blood sugar levels. Starch, which is the main component of grains, can also cause a fairly rapid rise in blood sugar.
And while whole grains cause a smaller rise than refined grains, the difference is not as great as you might imagine.
Whole-grain foods are not nutrient dense. Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight loss 5. 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 , people Another study reviewing research from to found that whole-grain cereal and cereal with added bran were associated with a modestly lower risk of obesity Eating whole in place of refined grains may lower your risk of type 2 diabetes 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 In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes Moreover, studies have linked whole grain intake to lower fasting blood sugar levels and improved insulin sensitivity This could be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes.
The fiber in whole grains can support healthy digestion in various ways. 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 5 , Due to their fiber content, whole grains help support healthy digestion by giving bulk to stools and feeding your beneficial gut bacteria.
Inflammation is at the root of many chronic diseases. Some evidence suggests that whole grains can help reduce inflammation In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions The results of these and other studies support public health recommendations to replace most refined grains with whole grains Eating whole grains regularly could help lower inflammation, a key factor in many chronic diseases.
In one review of 20 studies, 6 showed a reduced risk of cancer , while 14 indicated no link Additionally, some health benefits linked to fiber may help lower your risk of cancer. These include its role as a prebiotic 24 , 26 , Lastly, other components of whole grains, including phytic acid, phenolic acids, and saponins, may slow the development of cancer Whole grains may help prevent colorectal cancer, one of the most common types of cancer.
In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause 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. While whole grains are healthy for most people, they may not be appropriate for all people at all times.
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. These can cause symptoms in people with irritable bowel syndrome IBS , which is very common. Some people have difficulty tolerating grains. The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity.
Perhaps the simplest thing to do is to find whole-grain alternatives to refined grains in your diet. And when in doubt, consumers should always trust their nutritional instincts. Deep down, most people already know that. Credit: Nick Higgins. Already a subscriber? Sign in. Thanks for reading Scientific American. Create your free account or Sign in to continue.
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