And wine that maketh glad the heart of man, and oil to make his face to shine, and bread which strengtheneth man's heart.[Psalms 104:15]
Bread made using flour that is partly or entirely milled from whole or almost-whole wheat grains, see whole-wheat flour and whole grain
Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole grain in your diet helps!
Of course, these benefits are most pronounced in the context of an overall healthy diet. No one food – even whole grains – will guarantee good health. It's also important to remember that some whole grain foods are healthier than others. Plain grains -- from brown rice and quinoa to wheat berries –– and whole grain pastashould be a regular feature on your table, with processed grains eaten less often. Sure a whole grain cookie is better for you than a refined grain one, all other ingredients being equal -- but it's still a cookie!
Check out the Oldways website for overall diet information and inspiration about the health benefits of traditional diets, including the Mediterranean Diet.
THE MAIN BENEFITS OF WHOLE GRAINS
The benefits of whole grains most documented by repeated studies include:
stroke risk reduced 30-36%
type 2 diabetes risk reduced 21-30%
heart disease risk reduced 25-28%
better weight maintenance
Other benefits indicated by recent studies include:
reduced risk of asthma
healthier carotid arteries
reduction of inflammatory disease risk
lower risk of colorectal cancer
healthier blood pressure levels
less gum disease and tooth loss
SUMMARIES OF RECENT WHOLE GRAIN HEALTH RESEARCH
To support the deliberations of the 2010 Dietary Guidelines Advisory Committee, Oldways and the Whole Grains Council have compiled a summary of research on whole grains and health that has been undertaken since the 2005 Dietary Guidelines. This PDF report includes information from almost four dozen studies, largely from 2006 to 2008; it augments an earlier compendium from the Bell Institute of Nutrition at General Mills.