Many of the protective compounds in whole grains are also in fruit and vegetables but some substances, such as phenolic acids, are more concentrated in whole grains. 25 Zinc 76 Choosing refined grains exclusively could be costing people their health. Oats and barley are especially known for their ability to lower blood cholesterol levels. An additional value of whole grains is that they add texture and a unique flavor to the diet. Ingredients listed as cracked wheat, multi-grain, wheat flour, and unbleached wheat flour usually refer to refined products.
Most pasta is refined, although a few companies make whole grain spaghetti.
Pearled barley, cornmeal, couscous, and bulgur are usually refined products while oatmeal and quinoa are whole grain. Use of soy milk only once a day was associated with a 20 percent reduction in risk. On the other hand, intake of legumes more than twice a week decreased risk of colon cancer about 50 percent compared with a legume intake of less than once per week. Subjects who had a high red meat intake, a low legume intake, and were overweight experienced a more than 3-fold elevation in risk of colon cancer. Vitamin K is needed for the full activity of osteocalcin, a protein in bone that helps with bone mineralization.