Why we should take that extra little time and have a nutritious and whole grain breakfast

Are you one of those people who eats breakfast on the go? Not really thinking about what is going in your mouth so long as it does the job of filling you up?  Or worse yet, do you skip breakfast all together, simply because you do not have the time?

Research has shown that breakfast is the most important meal of the day; increases concentration, helps with weight loss and lowers cholesterol levels.  However, it is what we consume for breakfast that will make the fundamental difference to our health. 

Cardiovascular disease accounts for one-third of deaths worldwide, of which unhealthy diets is a major risk factor.  We are reminded time and time again of the many health benefits of consuming a diet that is rich in fibre, whole grain and cereal.

Numerous studies over the years have supported the argument that these types of foods can reduce the risk of developing certain diseases including, coronary heart disease, colon cancer, diabetes and other chronic conditions.

However, why do so many of us choose to ignore these dietary recommendations? Is it because we are lazy, stuck in rut and don’t know how to make changes? Or is it because we know certain foods are good/bad for us but don’t really understand why?

As John O’Mullane and Carol Muir author of the Fat Factor point out;

“When it comes to diet related problems...you need to be armed with the necessary background information that will allow you to make informed decisions”.

Why is whole grain food good for us and what can we do to make sure we have enough of it in our diet?

Grains consist of three parts, the Bran (the outer layer which contains the fibre, omega-3 fatty acids, vitamins and dietary minerals) the Endosperm (the main part which is mostly starch) and the Germ (the smallest part which contains vitamin E, phosphorus, magnesium, folate and thiamine).

When grains are refined, i.e the bran and germ is removed (to make white flour, white bread, pastries) it leaves behind the energy-dense but nutrient-poor endosperm portion of the grain.  This process strips away more than half of wheat's B vitamins, 90 percent of the vitamin E, and virtually all of the fibre. 

Refined grains and cereals often have a higher GI, which means that it causes a sharp rise in blood sugars and hence causes the pancreas to work even harder.

Phillip Mellen, M.D., lead author and an assistant professor of internal medicine said "Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods.”

The benefits

Whole grains help protect against Heart Disease, Type 2 Diabetes, Cancer and Obesity

“A growing body of research shows that returning to whole grains and other less-processed sources of carbohydrates and cutting back on refined grains improves health in myriad ways” Harvard School of Public Health.  

Numerous studies over the years are pointing to the conclusion that whole grain and better health walk hand in hand.  A major research study from the Wake Forest University of Medicine, analysed seven studies involving 285,000 people between 1966 and 2006.  From the data they found consuming whole grains on a daily basis lowered the risk of cardiovascular disease considerably.

“Eating an average of 2.5 servings of whole grains each day is associated with a 21 percent lower risk of cardiovascular disease compared to consuming only 0.2 servings”, said Mellon.

The main reason for this reduction in heart disease is because whole grain, as opposed to refined foods, decreases blood pressure, lowers cholesterol in the blood stream and steadies insulin levels. 

Type 2 Diabetes

A large study of 160,000 women whose health and dietary habits were followed up over 18 years, found that those who consumed 2 -3 servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains.  As such, researchers estimate that swapping white rice for whole grain could lower diabetes risk by 36 percent. 

Cancer

The data on cancer is a little more ambiguous, however, the properties contained within whole grain such as phytoestrogens (plant estrogens), the essential minerals such as, magnesium, selenium and manganese, are believed to protect against some cancers.  A Norwegian study found that people who ate the highest amount of whole grains reduced their risk of death from cancer by almost 25 percent.  A consistent protective effect has been observed when whole grains are eaten three to four times a week. 

Healthy Bowel Movement and Weight Control

The fibre in whole grains helps prevent constipation by increasing the movement of food through the digestive tract.  As a result, this decreases levels of destructive bacteria and the build up of carcinogenic compounds.  Wheat fibre can bind certain toxins and remove them from the large bowel.

Moreover, high fibre foods including wholegrain breads, cereals and oats, can be an effective way to help loose weight healthily.  Not only are whole grains naturally low in saturated fat they take longer to digest and create a feeling of fullness – discouraging overeating. 

What are whole grain foods and how much should we be eating? 

Examples of whole grain foods include rye bread, brown rice, oatmeal, barley, bulgur wheat, wheat berries and flours such as whole wheat.  Although there are no standard guidelines on how much whole grain we should eat, it is recommended that we consume at least three servings of whole grain a day.  Swapping white bread and white rice for brown, having more whole wheat and whole grain cereals are just some suggestions.  For information and useful tips on how to incorporate whole grain into your diet click here 

Altering our diet is not always easy, but making small changes can have far reaching and positive affects to our health and what better way to start than with breakfast! 

Read more on the benefits of whole grain by click here.  

Whole grains should be eaten as part of a balanced diet.