When grains are milled, the germ and bran often are removed and the starchy endosperm is left. That's what you eat when you enjoy white rice or foods made with white flour. The range of protective substances in whole grains is impressive. Many of the healthful compounds found in whole grains also are present in fruits and vegetables, but certain phytochemicals are more concentrated in whole grains. Phytochemicals are biologically active plant substances that may protect the body from heart disease and certain cancers.
Whole grains have many other heart-healthy qualities, too.
They are low in fat and high in fiber, with abundant amounts of antioxidant vitamins and minerals. Most Americans are not eating enough grains, much less whole grains. The Food Guide Pyramid recommends 6 to 11 servings of grain foods a day. As a rule of thumb, whole grain intake should be at least 3 servings daily, or one-half of the grain servings eaten daily. We'll find the answers for you.