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Cancer and Nutrition - Whole Grains

What Are Whole Grains

Whole grain is the term used for any product that is made using the entire grain of a plant, this includes the bran, the endosperm, and the germ. To be considered a whole grain, a product must contain all three of these components, although the grains can be crushed or otherwise broken, it does not have to remain whole. Whole grains are an excellent food source because they contain a variety of phytochemicals,vitamins, and minerals, and are high in fiber.

Products that are high in fiber have been proven to lower the risk of heart disease, diabetes and some types of cancer. Phytochemicals are valuable in that they boost the immune system and have properties that prevent the spread of tumors.

Whole grains are available in a variety of foods including bread, cereals, oatmeal, and brown rice. Shopping for whole grain foods can be confusing. Many food labels mention multi-grain or "contains whole grains." To be considered a whole grain food, the first several ingredients on the label should include whole grain, such as whole grain wheat or whole grain flour. Foods that are predominately wheat flour, enriched flour or deger,minated cornmeal are not whole grain foods.

Whole Grains as a Cancer Fighter

There are a variety of ways that whole grain foods fight cancer. Perhaps the most well-studied benefit of whole grain foods is the benefit of a high fiber diet. A high fiber diet, in addition to lowering the risk of cardiovascular disease and diabetes, it also decreases the risk of many types of digestive cancers. A high fiber diet helps the digestive process along. It is thought that this increased rate of digestion, which reduces the amount of time waste products are in the colon, may prevent damage from carcinogenic compounds that are a part of the digestive waste.

Scientists are just beginning to understand the value of phytochemicals and their effect on the body. Phytochemicals are powerful antioxidants that reduce the damage that cells undergo as part of the normal aging process. Lignan, a phytoestrogen that is present in whole grain foods, can interrupt the development of hormone sensitive cancers.

How Much is Enough?

Any increase in the amount of whole grains will benefit your health, particularly if you use the whole grain products as a replacement for products made with refined flours. Studies have pointed to a significant health benefit to consuming at least three servings of whole grain foods daily. While that may seem like a lot, keep in mind serving sizes. One serving of whole grains is one slice of whole grain bread, one half of a cup of brown rice or oatmeal, or a whole cup of cold cereal. For many of us, our typical serving size would easily be three servings.

Soluble Versus Insoluble Fiber

There are two types of fiber, both available in various whole grain products. Insoluble fiber is not broken down by the body. In addition to being available in whole grain products, it is the type of fiber in vegetable skins and nuts. This fiber works as a broom, moving in bulk through the digestive tract speeding up the digestive process.

Soluble fiber, found in whole grain products and fruits, is digested by the body where it slows the release of sugars from the stomach and helps to lower cholesterol and blood glucose. While soluble fiber is an important part of the diet, insoluble fiber is the component of whole grains that appears to reduce the risk of cancer.

How Much is too Much?

Whole grains are an extremely important part of a healthy diet. In addition to reducing the risks of many types of cancer, they help reduce constipation, reduce the risks of diabetes and heart disease, and help control weight. While you can have too much of anything, as long as your weight is under control and you do not experience any unpleasant digestive side effects, whole grain foods can be eaten as desired.

For many people that are accustomed to a more typical American diet with highly refined flour and carbohydrates as the basis for meals, there can be some initial discomfort when making the switch to a higher fiber whole grain diet. This is only temporary and will subside as the body becomes accustomed to the higher levels of fiber. You can prevent the likelihood of developing these uncomfortable digestive side effects, such as bloating and cramps, by increasing the amount of whole grain and high fiber foods gradually over the course of several weeks. If you develop discomfort or pain, simply reduce the amount of whole grains that you are eating for a few days.

Sources:

1. http://www.aicr.org/site/PageServer?pagename=dc_foods_wholegrains

2. http://www.reuters.com/article/healthNews/idUSCOL36107020071123

3. http://lpi.oregonstate.edu/infocenter/foods/grains/

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