Whole health basics: whole grains--in their most natural form--can be your ally in health.(FOOD: EAT SMART)

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