According to a large new long-term study from the Harvard T.H. Chan School of Public Health, it has been found that consuming whole grain foods is associated with up to 9% lower overall mortality and up to 15% lower cardiovascular disease (CVD) related mortality: “For each serving of whole grains (28g/day), overall mortality dropped by 5%, and by 9% for CVD-related mortality.”

Replacing refined grains and red meats with whole grains is also likely to lower mortality, according to the study. “Swapping just one serving of refined grains or red meat per day with one serving of whole grains was linked with lower CVD-related mortality: 8% lower mortality for swapping out refined grains and 20% lower mortality for swapping out red meat.”

Wholly whole grains!

With so many varieties of whole grains and countless ways to prepare them, it’s really simple to make them part of every meal. And since grains are a staple of most whole food, plant based diets, you can find countless cookbooks and recipes to satisfy your palate.

If you’re into baking, there are cookbooks specifically geared toward making your own whole grain breads. Or if you want to take the simple route, just find some good old fashioned whole grain breads at the supermarket or local bakery, and/or make whole grain hot cereals a regular breakfast habit. That’s what I do!

One brand I like a lot for bread and cereal is the Food for Life Ezekiel varieties made with whole sprouted grains. They’re hearty, satisfying and have great texture.

Trader Joe’s carries three of their bread varieties and they’re reasonably priced. In case you go looking, TJ’s keeps theirs out on the shelves, whereas other stores might have them in the frozen foods dept.

The whole picture

Just one thing to be aware of, if you are buying pre-made items that claim to be whole grain, such as hot or cold cereals, breads, crackers, etc, please be sure to do yourself a favor and make sure they don’t have added fats and sugars.

A lot of processed foods might contain a small amount of whole grains in them and will be advertised as “whole grain” and “healthy”, but they also happen to have a bunch of other processed crap you’ll be much better off without . Please read the labels!

Whole grains = happiness

So go eat your grains, and live longer and healthier! And healthier means happier!