By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem. It also helps prevent diverticular disease diverticulosis by decreasing pressure in the intestines.

Some grains contain the naturally-occurring protein, gluten. While gluten can cause side effects in certain individuals, such as those with celiac disease, most people can and have eaten gluten most of their lives—without any adverse reaction.

However, negative media attention on wheat and gluten has caused some people to doubt its place in a healthful diet, though there is little published research to support such claims. For further information on gluten and health, see: Gluten: A Benefit or Harm to the Body?

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Choose whole grains instead of refined grains. These components have various effects on our bodies: Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugar rather than causing sharp spikes.

Fiber helps lower cholesterol as well as move waste through the digestive tract. Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.

Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers. The Whole Grain Stamp is a widely used marker on food products. The stamp, while designed to steer consumers towards healthy whole grains, identified products with more fiber and less sodium and trans fat but that were higher in sugar and calories than whole grain foods without the stamp.

The other three USDA criteria had mixed results in identifying healthier whole grain products, but criterion 4 the carbohydrate-to-fiber ratio of less than proved to be the most effective measure of healthfulness. Foods that met this criterion were higher in fiber and less likely to contain trans fats, sodium, and sugar.

Because calculating the carbohydrate-to-fiber ratio may be difficult and not readily available for a consumer reading a label, the study suggests that labeling guidelines appearing on whole-grain foods should be improved.

Whole Grains and Disease As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity. References U. Department of Health and Human Services and U.

Department of Agriculture. December Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. Public Health Nutr. Pyridoxine toxicity is mostly due to supplementation and can lead to harmful levels in the body that can damage the nerves.

Biotin B7 is needed for energy metabolism , fat synthesis, amino acid metabolism and glycogen synthesis. High biotin intake can contribute to raised blood cholesterol levels. Over-consumption of raw egg whites over periods of several months by bodybuilders, for example can induce deficiency because a protein in the egg white inhibits biotin absorption.

Folate, or folic acid the synthetic form of folate which is used extensively in dietary supplements and food fortification External Link is needed to form red blood cells, which carry oxygen around the body. It helps the development of the foetal nervous system , as well as DNA synthesis and cell growth.

Women of child-bearing age need a diet rich in folate for this reason. This is important to reduce the risks of neural tube defects such as spina bifida in the baby. Although folic acid is generally considered non-toxic, excessive intakes above 1,mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction.

Cyanocobalamin or vitamin B12 helps to produce and maintain the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy. Vitamin B12 has a close relationship with folate, as both depend on the other to work properly.

Because vitamin B12 is only found in foods from animal sources, people following strict vegan diets , as well as breastfed babies of vegan mothers, tend to be most commonly affected. Absorption of B12 from the gut also tends to decrease with age , so the elderly is another group who are more at risk of deficiency.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vitamin B. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. About B-group vitamins Vitamin B in food Vitamin B supplements Types of vitamin B Thiamin B1 Riboflavin B2 Niacin B3 Pantothenic acid B5 Vitamin B6 pyridoxine Biotin B7 Folate or folic acid B9 Cyanocobalamin B12 Where to get help. About B-group vitamins Vitamins naturally occur in food and are needed in very small amounts for various bodily functions such as energy production and making red blood cells.

Vitamin B in food Even though the B-group vitamins are found in many foods, they are water soluble and are generally quite delicate. Thiamin B1 Thiamin is also known as vitamin B1.

Good sources of thiamin wholemeal cereal grains seeds especially sesame seeds legumes wheatgerm nuts yeast pork. Thiamin deficiency Thiamin deficiency is generally found in countries where the dietary staple is white rice.

Riboflavin B2 Riboflavin is primarily involved in energy production and helps vision and skin health. Good sources of riboflavin milk yoghurt cottage cheese wholegrain breads and cereals egg white leafy green vegetables meat yeast liver kidney.

Riboflavin deficiency ariboflavinosis Riboflavin deficiency or ariboflavinosis is rare and is usually seen along with other B-group vitamin deficiencies. In one review of 20 studies, 6 showed a reduced risk of cancer , while 14 indicated no link Additionally, some health benefits linked to fiber may help lower your risk of cancer.

These include its role as a prebiotic 24 , 26 , Lastly, other components of whole grains, including phytic acid, phenolic acids, and saponins, may slow the development of cancer Whole grains may help prevent colorectal cancer, one of the most common types of cancer.

In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause The study used data from two large cohort studies, adjusting for other factors likely to influence death rates, such as smoking, body weight, and overall eating patterns.

While whole grains are healthy for most people, they may not be appropriate for all people at all times. Wheat, barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to. Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain.

Gluten-free whole grains , including buckwheat, rice, oats, and amaranth, are fine for most people with these conditions. However, some have difficulty tolerating any type of grain and experience digestive distress and other symptoms.

Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These can cause symptoms in people with irritable bowel syndrome IBS , which is very common. Some people have difficulty tolerating grains.

The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity. Perhaps the simplest thing to do is to find whole-grain alternatives to refined grains in your diet. Do the same for breads and cereals. Be sure to read the ingredient list to see if a product is made from whole grains.

You can also experiment with new whole grains that you may not have tried before, such as quinoa. There are many ways to work whole grains into your diet.

Replacing refined grains with whole grains is a good place to start. Regularly eating whole grains may reduce your risk of heart disease, type 2 diabetes, and obesity. This is particularly true when they replace the refined grains in your diet. High-fiber foods like whole grains also significantly improve your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye.

For improved health and longevity , consider adding whole grains to your diet every day. Healthy, whole-grain breakfast cereals, such as steel-cut oatmeal, are a popular choice. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Replacing refined grains in favor of whole grains has been linked to various health benefits. Here are 14 healthy whole-grain foods to add to your…. Grains are the edible seeds of plants called cereals, including rice, corn, and wheat.

This article takes a close look at grains and their health…. Ezekiel bread is made from sprouted grains and doesn't contain added sugars. It is much more nutrient-dense than most commercial breads on the market.

Sprouted grain bread is made from whole grains that have begun to germinate. Here are 7 impressive reasons you should add sprouted grain bread to your…. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. Here are 8 gluten-free grains you can eat instead.

Spelt is an ancient whole grain, said to be more nutritious than modern grains. This article takes an evidence-based look at the health effects of…. Brown and white rice come from the same grain, but the two types have very different nutrient profiles and health effects.

Barley is a nutritious yet still underappreciated cereal grain that has been grown for over 10, years. This article discusses the health benefits….