You must consume a minimum of 48
grams of whole grains a day; selected from gluten - free grains such as quinoa, amaranth, brown rice, buckwheat or oats.
With more than 20 different Nature's Own breads and rolls, including 100 % whole wheat, 100 % whole grain, and sprouted grain varieties, we make it easy to eat 3 (ounce - equivalent) or more
servings of whole grain each day.
Western culture's portions of carbohydrate foods are quite large, much more than we need, and the message that we need a certain number of servings
of whole grains every day is pervasive and misleading.
The MIND diet calls for at least three servings
of whole grains a day; the Canadian diet doesn't make a specific recommendation.
Women in one study who ate 2 - 3 servings
of whole grains a day had a 30 % lower risk of diabetes than women who ate little or no whole grain products.
A separate US study put a figure on just how beneficial whole grains can be, stating that consuming an average of 2.5 servings
of whole grains a day could lower your risk of cardiovascular disease by as much as 21 per cent.
According to another study conducted by Harvard University, women who regularly ate two to three serves
of whole grains a day were 30 per cent less likely to develop type 2 diabetes, compared to women who rarely ate whole grains.
Aim for three servings
of whole grains each day.
Following my Daily Dozen recommendation of three servings
of whole grains a day was associated with a 10 % lower risk of dying from cancer, «a 25 % lower risk» of dying from heart attacks or strokes, and «a 17 % lower risk» of dying prematurely across the board.
I know conventional wisdom keeps telling you to eat multiple servings
of whole grains every day but eating too many grains can get you into trouble in your quest to control your weight.
The Stamp makes it easy to get your recommended three servings or more
of whole grains each day: