What you gain -- and lose -- from grain
Americans gobble down grains, but they're highly processed, packed into corn chips, white bread, pastries, pastas and fried coatings. In fact, one study says that, on average, Americans eat 77% more refined grain than is healthy! Not exactly what the U.S. Department of Agriculture had in mind when it recommended that you consume two to four servings a day. Four healthy servings add up to one slice of 100% whole-wheat bread, 1/2 cup of cooked oats, 1/2 cup cooked brown rice, and 1/2 cup cooked quinoa.
There are real rewards from ditching refined grains and getting the recommended amount. One new study in the European Heart Journal reviewed 87 clinical trials that tested the effects of eating whole-grain foods on your risk factors for cardiovascular disease. Turns out that it's the multiple small benefits of eating whole grains that add up to a big increase in protection from heart disease and other chronic conditions.
Consuming four to six servings a day (aka 4 to 6 ounces) lowers lousy LDL cholesterol and other blood fats, improves blood pressure and glucose regulation, reduces body fat and lowers inflammation. Wow!
While you can get some of these benefits from eating two to four servings daily, they pale compared to getting four to six. So, here's how to do that healthfully -- and with great flavors. Check out the "What to Eat When Cookbook" for recipes like Cauliflower Masala with Lemon-Scented Millet, Savory & Spiced Quinoa Bowl, and, yes, Whole Grain Waffles with Chia Berry Sauce -- and read "What to Eat When" for a whole-diet overhaul.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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