Whole grains and health

Slavin, J., 2004. Whole grains and human health, Nutr. Res. Rev. 17 99-110. 

FIG. 7 A food guide pyramid to promote health. Recognition is made of the role of functional foods. The foundation of the pyramid is vegetables, legumes, seeds, nuts, and fruits. Cereal grain products, both whole grain and products with a nutrient density less than 50 calories for nutrient, are moved to the second tier. The foods of the two bottom tiers meet the needs of the vegan. This recommendation also coincides with the majority of health claims data (Table II). 

Liu S (2002) Dietary carbohydrates, whole grains, and the risk of type 2 diabetes. In Marquart L, Slavin JL, and Fulcher RG (eds.) Whole-grain foods in health and disease, pp. 155-185. Minnesota American Association of Cereal Chemists, Inc. 

Most people don t eat a balanced diet. This leads to weight gain and other health problems. Average Americans get more than 40 percent of their calories from fat. (The National Heart, Lung, and Blood Institute recommends no more than 30 percent should come from fat.) This causes a major nutrient deficiency. Not enough fruits, vegetables, and whole grains are consumed and these foods are the... 

K. Salisbury, Grains for the Health of It Increasing Grains and Whole Grains Consumption as a Strategy for Health, Minneapolis, Minnesota, 2001. 

Zinc occurs naturally in some foods. According to the Office of Dietary Supplements of the National Institutes of Health Oysters contain more zinc per serving [76.7 mg in 6 medium oysters] than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources [of zinc] include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products. ... 

The Mediterranean diet is characterized by abundant use of plant foods (fruits, vegetables, whole grain breads, other forms of cereals, beans, nuts, and seeds), fresh fruit as the typical main-meal side dish and daily dessert, olive oil as the principal source of fat on salads and breads, low amounts of dairy products (principally cheese and yogurt), and fish or poultry as meats used in low to moderate frequency. Water is the usual beverage, but also red wine—for which there is ample research indicating cardiovascular health benefits—is consumed in low to moderate amounts, normally with the evening meal. 

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