Whole grain foods can play an important role in reducing risk of chronic diseases. Research leaves little doubt. Whole grains contain a powerful package of health-promoting substances including vitamins, minerals, phytonutrients and fiber. Yet, with all their benefits, nine out of 10 Americans don’t get the recommended three servings of whole grains each day.

Cancer and disease protection
The complex combination of vitamins, minerals, carbohydrates, antioxidants, fiber and other substances found naturally in whole grains appear to work together to cut the risk of heart disease and some cancers. In a recent study of 160,000 people, eating more whole grain foods cut the risk of type 2 diabetes significantly. Whole grains also helped maintain healthy blood sugar levels in people who did not have diabetes.

Weight management
Whole grains also show up as a healthy way to manage weight. In a 12-year study of more than 70,000 nurses, those who ate more whole grains weighed significantly less than those who ate less. Eating more whole grains was also linked to gaining less weight over time.

Finding the “whole” grain
Whole grains include all three parts of the grain kernel: the fiber-rich bran, the starchy endosperm and the nutrient-packed germ. Be aware that foods that claim to be “multi-grain,” “100 percent wheat,” or “high fiber” are not necessarily whole grains. Because of the varying fiber content of different whole grains, looking for fiber on the food label does not convey the whole story. Many high fiber foods, such as bran cereals, are not whole grain, while some whole grain foods will not be high in fiber.  

The U.S. Dietary Guidelines recommend at least three servings of whole grain each day (for a total of at least 48 grams of whole grain).  A convenient way to get more whole grains is to eat whole grain cereals. Every General Mills Big G ready-to-eat cereal is a "good" (at least 8 grams of whole grain per serving) or "excellent" (at least 16 grams of whole grain per serving) source of whole grains.