# Whole Grains

Ancient grains, fiber, and sustained energy. The foundation of Mediterranean meals for thousands of years.

## Why Whole Grains Matter

Whole grains have been a dietary staple for millennia. Unlike refined grains, they contain all three parts of the kernel - bran, germ, and endosperm - providing fiber, B vitamins, minerals, and antioxidants.

Research Finding: A meta-analysis of 45 studies found that eating 3 servings of whole grains daily is associated with a 20% lower risk of heart disease, 25% lower risk of type 2 diabetes, and 15% lower risk of cancer.

### Health Benefits of Whole Grains

- Fiber: Feeds gut bacteria, promotes regularity, lowers cholesterol
- Blood Sugar Control: Slow digestion prevents blood sugar spikes
- Heart Health: Reduces LDL cholesterol and blood pressure
- Weight Management: High satiety keeps you full longer
- B Vitamins: Essential for energy and nervous system function

### Best Whole Grains for Longevity

- Oats: Beta-glucan fiber for cholesterol and blood sugar
- Quinoa: Complete protein, high in minerals
- Brown Rice: Magnesium-rich, versatile staple
- Barley: Highest fiber content, excellent for gut health
- Farro: Ancient wheat with nutty flavor, high protein
- Buckwheat: Gluten-free, rich in rutin antioxidant

### What to Avoid

- Refined grains: White bread, white rice, regular pasta
- "Multigrain": Often just refined grains mixed together
- "Made with whole grains": May be mostly refined

How to Choose: Look for "100% whole grain" or "100% whole wheat" as the first ingredient. The product should have at least 3g of fiber per serving. Traditional sourdough bread is also an excellent choice as fermentation improves digestibility.
Mediterranean Tradition: In traditional Mediterranean cultures, bread is eaten at every meal - but it's typically sourdough made from whole grains, quite different from modern processed bread.

## Premium Ancient Grains

These are heirloom and ancient varieties - the grains our ancestors ate before modern hybridization. More nutrients, better flavor, and often easier to digest.

#### Bob's Red Mill Organic Tri-Color Quinoa

Complete protein with all 9 essential amino acids. USDA organic, non-GMO, vegan, kosher. Pack of 5.

$30.49 on Amazon

#### Bob's Red Mill Organic Extra Thick Rolled Oats

Extra thick for hearty texture. High in beta-glucan fiber for heart health. Organic, non-GMO, resealable bag.

View on Amazon

#### Lundberg Short Grain Brown Rice

Gluten-free, Non-GMO verified, vegan, kosher. 100% whole grain, family-farmed since 1937. Pack of 6 (192oz total).

$49.99 on Amazon