A slice of commercially prepared white bread has 66 calories 1.9grams of protein and 0.6 grams fibre. A slice of wholewheat bread has 69 calories and provides 3.6grams of protein and 1.9 grams of fibre. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases.
Epidemiological studies conducted till date have revealed that people who consume three servings of whole grains on a daily basis are at a lower risk of being affected by hormone related cancers by ten to forty percent digestive system cancers by 21-43 percent and stroke by 37 percent. Those who consume whole grain products on a regular basis are less likely to gain weight. Whole grain products have been found to have beneficial effects on those suffering from hypertension.
Including whole grain products in the diet can help one prevent osteoporosis and many other bone related ailments. The consumption of whole grains has been linked to reduced risk of coronary heart diseases. Whole grains have a slow digestibility making them contribute positively to the glucose and insulin responses. This in turn has been found to lower the risk of diabetes. Every whole grain item in your diet helps. They are full of nutrients including fibre. B vitamins and magnesium.
The dietary fibre [the indigestible part of the plant that is also found in fruits and vegetables]present in whole grains consists of soluble and insoluble fibre. The insoluble dietary fibre prevents constipation. It also lowers the risk of cardiovascular diseases by reducing total and LDL cholesterol levels. Soluble dietary fibre [found in oats and barley] is assoicated with lowering cholesterol levels and offers a protection against cardiovascular abnormalities.
The best way to consume whole grain products is to flake them grind or eat them whole cracked or split.