A book could easily be written on the topic of how the consumption of whole grains protects us from a myriad of chronic diseases. However, in this post, I will touch upon how whole grains affect the course of the top three diseases of the greatest concern in America and the West; and also on how whole grains can greatly alleviate the difficult symptoms often associated with menopause for many women. Most people have a notion that they should consume some whole grain foods, but fail to realize the pivotal role of regular whole grain consumption is creating long-term health. As this topic is very extensive, I will deliberately stick to just the key points here -- points worth remembering on your way to preventing deadly chronic diseases pro-actively:

1. WHOLE GRAINS EQUAL LESS HEART DISEASE: Several studies have helped us to understand and confirm the connection between whole grain consumption and reduced rates of heart disease. Studies published in the Journal of the American Medical Association (JAMA) and the American Journal of Clinical Nutrition (AJCN) in 1999 reported that women in the Nurses' Health Study who ate the most whole grain foods (an average of 2.5 servings a day), were 30 percent less likely to develop heart disease than women eating the fewest (about 1 serving a week). It is estimated that eating a bowl of breakfast cereal that contains about 5 grams of fiber cuts the chance of heart disease by about one-third. These results are ratified by other high quality epidemiologic studies as well.

2. REGULAR WHOLE GRAIN CONSUMPTION SIGNIFICANTLY REDUCES THE RISK OF DEVELOPING TYPE 2 DIABETES: Epidemiologic research unequivocally suggests that whole grain consumption is fundamental to keeping the body's blood sugar levels in the ideal range. Harvard's Nurses' Health Study as well as the Health Professionals Follow-Up Study confirmed that those who ate the most cereal fiber from grains (about 7.5 grams per day -- which translates to approximately a bowl of oatmeal and 2 slices of whole grain bread) were 30 percent less likely to develop Type 2 diabetes as compared to those who ate the least grain fiber (less than 2.5 grams per day). Conversely, the consumption of a combination of low cereal fiber and a high sugar load (from white bread, colas, white rice, etc.) more than doubled the risk of developing Type 2 diabetes.

3. WHOLE GRAINS HELP WARD OFF MANY CANCERS: Meta-analyses (several "pooled" analyses) of many epidemiologic studies suggest clearly that whole-grain consumption reduces the risk of developing several cancers including stomach, colon, mouth, gall-bladder, and ovarian cancer(s). The pathways through which whole grains protect against all these conditions are not fully understood, but research suggests that the many components of whole grains such as B-vitamins, phytoestrogens, fiber, etc. may all be involved in offering protection against several cancers.

4. WHOLE GRAINS CAN HELP ALLEVIATE DIFFICULT MENOPAUSAL SYMPTOMS: For most women, one of the central problems associated with menopause is the fluctuation in estrogen levels that occurs during this stage of life, and the simultaneous bone-loss that often occurs. Research suggests that fortification of the diet during this time with high quality calcium and magnesium rich foods can help blunt bone-loss, relieve symptoms such as head-aches, and also regulate blood pressure levels. The bran layer of many whole grains contains essential minerals such as calcium, magnesium, copper, selenium, and manganese -- all of which play crucial roles in maintaining metabolic and hormonal health. Women going through menopause should therefore pay especially close attention to the regular consumption of whole grains.

PUTTING IT INTO PRACTICE

The points made above ought to motivate us all to make a more concerted effort to include a variety of whole grains in our meals. But, old habits often die hard, and most Americans are hard-wired to eating refined foods. Here are 5 simple suggestions that will help you make a jump-start on improving your whole grain consumption:

1. THINK BREAKFAST: Always start the day with a whole-grain based breakfast. You can have a bowl of cold whole-grain cereal or a hot cereal made with a mixture of whole grains. Numerous varieties are now available in whole-foods stores. Look for oats that have been steel-cut (rather than instant or quick oats) and/or other cereal mixes that contain whole wheat, barley, oats, or whole rye meal.

2. SNACK ON WHOLE GRAIN-BASED FOODS: A small lunch or snack can easily consist of a whole-wheat pita pocket with roasted red pepper (or other) hummus, avocado slices, and fresh lettuce/watercress/other greens. Also, look for 100 percent whole grain crackers and try them with a little organic goat cheese or freshly made hummus -- Delicious and Nutritious!

3. TRY HIGH QUALITY, WHOLE GRAIN PASTA: Do you think that whole grain pasta tastes too heavy? Here are a couple of ideas -- Try whole-wheat thin spaghetti or angel-hair pasta rather than "regular" spaghetti, and occasionally, try some of the imported Italian brands. The thinner versions of the pasta lighten the taste of the whole wheat, and for now, there appears to be a broader selection of these foods in the imported brands.

4. LOOK FOR 100 percent WHOLE GRAIN BREADS: With more customers asking for whole foods, American grocery stores are adding newer varieties of whole grain breads regularly. However, it can take a while to decipher the labels on breads. Whenever possible, buy breads that contain 100 percent stone-ground whole wheat or other grain flours (as the first ingredient), and look for varieties that are NOT loaded with enriched flour.

5. STRETCH AND EXPLORE UNFAMILIAR GRAINS: There is a whole world of fabulous whole grains out there. Sadly, most individuals in the West are not familiar with them. Growing up in India, I was exceptionally fortunate to learn how to use what (at that time) seemed like a nearly infinite variety of grains that were used in unimaginably delicious ways. Consequently, one of my passions is to share that wealth of knowledge with my Western friends and audiences. As both a passionate chef as well as a research-scientist, I see this knowledge as being of a kind that simply must be shared.

I'll conclude this post with a question that I have been asked more often than I can remember: "I want to eat whole grains, but, what exists past whole wheat flour?" To begin with, a treasure of grains such as whole barley, millet, rye, an unending variety of lentil flours, and combinations of lentil and whole grain flours used for making uncommonly delicious flat breads. All of these foods provide an unparalleled bounty of taste and health. I am aware that many of these foods may be alien to most in the West, but this is a treasure worth learning about and tapping into. In both my upcoming book, as well as in future posts, I will write frequently on the subject of whole foods. So, stay tuned for fabulous, one-of-a-kind mouth-watering whole foods recipes from around the globe, as well as other ideas on how to use whole grains and whole foods for creating a lifetime of vibrant health.

Until then, Bon Appetit!

Desiree Jones, PhD is a Doctor of Epidemiology, who speaks and writes on cutting-edge issues pertaining to chronic disease prevention in the Western, and the newly Westernizing nations. She has worked collaboratively with researchers at The University of Texas, Baylor College of Medicine, and Harvard University. Her first book is expected to arrive on the market by Spring 2010, and is entitled, HALTING THE DEATH MARCH: Why America and The Westernized World are Dying from Heart Disease, Cancer, Diabetes, and Other Chronic Diseases, And How to Stop It. Dr. Jones is the Founder of the blog site, The Prevention Revolution. This site brings medical/nutritional research and informed opinion on critical health-care issues to individuals and physicians, as well as to corporations facing high health-care costs. Dr. Jones focuses on translating evidence-based research into real-life choices pertaining to food and lifestyle that can help prevent deadly chronic diseases, and create lasting health.

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