Why in the world would someone take whole wheat grain, crack the grain, pulverize it with rollers, and separate the endosperm from the dark, fibrous bran and the wheat embryo?� Why would they take out important nutrients, vitamins, unsaturated fats, fiber and magnesium?� And if intact grains are so healthy, why did we stop eating them and shift to highly refined grains?�

White flour was a novelty for the upper classes.� The fact that you could take this brown, grainy flour and �purify� it also helped make bread and cakes lighter, airier and fluffier.� Buying white flour became a status symbol.� White flour can also survive longer without refrigeration.� But the damage we have done to ourselves in the process has been severe.�

Whole grains protect against diabetes.� According to two large ongoing studies, people who consume whole grains are 30% less likely to develop diabetes.� Because whole grains take longer to digest, you don�t get repeated insulin spikes, which lead to Type II diabetes.�

Intact grains mean less heart disease.� Also according to a large study, women who consume more whole grains were 30% less likely to develop heart disease than those who consumed refined grains.� �

Less refined grains mean better GI health.� The fiber in whole grains helps keep the stool soft and bulky.� This prevents constipation, which is the number one gastrointestinal complaint in the United States.� 725 million dollars is spent annually on over-the-counter laxatives. Whole grains also help to prevent diverticulitis and diverticulosis.

Whole grains may prevent cancer.� A recent overview of 40 control studies indicated that whole-grain consumption reduced the chances of developing mouth, stomach, colon, gallbladder and ovarian cancer.�

Be sure the products you are buying are truly whole-grain.� Often, breads are brown in color, but are made with white processed flour.� Check the ingredients to be sure.� If the taste of a whole-grain food like pasta or brown rice isn�t palatable to you, begin by mixing it with the white refined version and slowly increasing the ratio of intact grains to refined grains.� Remember – the more any food is processed, the more nutrients and vitamins are lost.� �

Whereas at one time, you could only find whole wheat, whole rye, brown rice and whole grain pasta in health food stores, now they are available just about everywhere.� According to the USDA, only 1% of ingested energy in the United States is unrefined as opposed to 20% for refined grains.� Studies suggest that the more this ratio changes in favor of whole grains, the less disease there will be.� Once you make the change, you will realize how much natural flavor and taste are in whole grains and you may never want that piece of white bread again.� �

Eating whole, unrefined grains is another way to �add hours to your day, days to your year and years to your life.�� �

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives�seminars and�workshops.�He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]� Check out the Lose It! web site – www.loseit.co.il.� US Line: 516-568-5027.