Whole Wheat Is Better for You Than White Bread

The report was published online on February 3 in the BMJ.

Samantha Heller, senior clinical nutritionist at NYU Langone Health in New York City, reviewed the results.

“We can all benefit by including more whole grains, such as quinoa, barley, kasha, whole wheat, oats and corn, in our daily rate,” Heller said.

Whole grains contain fiber, vitamins, minerals, and protective phytochemicals that are important for health.

In contrast, refined grains contain no fiber. They are found in sugary cereals, white bread, cookies, cakes, muffins, crackers, pastries, desserts and junk food, Heller explained.

“When we consume an overabundance of refined grains, which means that fiber and nutrients have been eliminated, we are depriving our bodies of these healthy nutrients, and they are often replaced by sugar, saturated fat, sodium. and empty calories, ”she says.

Research has found that diets high in fiber, plant foods and whole grains help reduce the risk of chronic diseases, such as heart disease, certain cancers, and diabetes, Heller noted.

“We need to balance our eating habits to be more fiber-oriented and more plant-based,” she said.

There are many ways to add whole grains to the diet, and people should check products to make sure they are consuming whole grains, Heller advised.

“Try whole wheat tortillas filled with pinto beans, zucchini, and carrots; whole grain cereals like oatmeal or shredded wheat; brown rice topped with sautéed peppers, broccoli, snow peas and tofu. a vegetarian chili made from bulgur wheat, red beans and whatever veg you have on hand or a hummus, tomato and cucumber sandwich on whole multigrain bread, ”suggested Heller.

More information

To learn more about healthy grains, visit the US Department of Agriculture.

SOURCES: Mahshid Dehghan, PhD, researcher, Institute for Population Health, McMaster University, Hamilton, Ontario, Canada; Samantha Heller, MS, RD, senior clinical nutritionist, NYU Langone Health, New York City; BMJ, February 3, 2021, online

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