Whole health basics: whole grains—in their most natural form—can be your ally in health

Will eating grains each day keep the doctor away? It could certainly help, but only if those grains are whole. Refined grams, on the other hand, could help to put your health practitioners' kids through college because the refining process transforms a healthy food into one that can promote disease and obesity.

Making Sure It's a Whole Grain

If optimum health is one of your objectives, reading ingredient lists on labels is a must. In a bread or cereal product, a whole grain should be the first ingredient. Otherwise the food isn't made from whole grains or contains a mixture of whole and refined varieties. Either way, it's not the healthiest option.

Three elements make up a wholegrain kernel. Bran, the protective outer layer, contains B vitamins, antioxidants and fiber. The germ, the embryo that will sprout into a new plant if fertilized, contains B vitamins, some protein, minerals and healthy fats. The third part, the endosperm, surrounds the germ and is the largest part of the kernel. The endosperm contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

When grain is refined, the bran and germ are removed, leaving the starchy endosperm. The result is a food that is lower in fiber, protein, vitamins and minerals but higher in calories than nature's whole grain.

Studies have found that whole grains improve health in many ways. Here are a few examples.

Heart Disease and Diabetes

A study published in the European Journal of Clinical Nutrition examined the diets of 827 people. Researchers found that eating whole grains decreased the likelihood of heart disease and diabetes, whereas consuming more refined grains increased these risks.

Weight Loss and Maintenance

Studies in the American Journal of Clinical Nutrition have demonstrated benefits of whole grains. Research published in 2003 found that of more than 74,000 women studied between 1984 and 1996, those who ate more whole grains consistently weighed less than those who ate more refined grains. A report on the diets of more than 27,000 men followed for eight years showed that the consumption of whole grains--but not refined grains--correlated with lower body weight.

Gum Disease

Another study in the American Journal of Clinical Nutrition reported that a diet including whole grains lowers gum disease risk. Of more than 34,000 American men ages 40 to 75 studied, those who ate the most whole grains were 23 percent less likely to get gum disease than those who ate the least.

Colon Cancer

A study in the British Journal of Cancer that tracked more than 60,000 women for nearly 15 years revealed that those who ate the most whole grains had a lower risk of colon cancer.

Enjoying Whole Grains

"A lot of people don't like the taste of whole grains," says Jenny Matthau, director and president of the Natural Gourmet Institute for Health and Culinary Arts in New York. If you are not wild about whole grains, start introducing healthier options into your diet slowly. Also, try new recipes. The flavor and texture of Matthau's polenta recipe (featured here) will delight wholegrain novices and veterans alike.

Polenta with Fresh
Corn and Thyme

Makes 6 servings

Polenta can also be pan fried
or baked on a lightly greased
baking sheet. Another delicious
option is to brush with oil and
grill or broil.

2 Tbs. olive oil
1 1/4 tsp. sea salt
1 cup corn grits or cornmeal
(not "degermed")
1 cup corn kernels (equal to
about 1 1/2 ears of corn)
1 tsp. fresh thyme leaves,
minced

1. Bring 3 1/2 cups water to a
boil in heavy 2-qt. pot over
high heat. Add oil and salt.
Whisk in corn grits slowly until
smooth and mixture returns to
a boil.

2. Reduce heat to low, cover,
and simmer for 15-20 minutes,
stirring occasionally.

3. Add corn kernels, and
continue to cook for another
15-20 minutes, stirring occasionally,
until polenta pulls
away from sides of pot. Stir
in thyme.

4. Pour polenta into pie plate
or baking dish; set aside until
it is firm.

5. Cut polenta into wedges,
squares or rectangles. Reheat in
oven until hot, and serve.

PER SERVING: 149 CAL; 3G PROT; 5G TOTAL FAT (<1G SAT. FAT); 25G CARB; 0MG CHOL; 496MG SOD.; 1G FIBER; 1G SUGARS

WHOLE-GRAIN TIPS

* Try white whole-grain flour: Some varieties are actually white and have a taste and texture similar to that of refined wheat flour, even though they're still whole gram.

* Experiment with gluten-free options: If you're sensitive to gluten. keep in mind that amaranth, buckwheat, corn, millet, montina, quinoa, sorghum, teff and brown rice are gluten-free grains,

* Check out The Whole Grain Diet Miracle, a weight-loss program/ book using whole grains.

GREAT WHOLE GRAIN FINDS!

Reap the benefits with these versatile products

Love the taste and feel of white bread? Satisfy your penchant for white while still getting proper nutrition with Bob's Red Mill HARD WHITE WHOLE WHEAT FLOUR--it's organic and has a light texture.

[ILLUSTRATION OMITTED]

You don't have to be a kid to enjoy these great-tasting, animal-shaped WHOLE WHEAT BAKED CRACKERS from My Family Farm. Best of all, a portion of proceeds goes to charity.