Some of us love grains and legumes, but many people avoid them. That’s sad because these two foods have been victims of 
false information. Some people claim that grains and legumes might harm our health, others claim that they contain too many carbs. Yes, whole grains and legumes (beans, lentils, peas, and soybeans) contain carbohydrates, but they are high-quality carbs. They’re rich in fiber, antioxidants, and essential nutrients like B vitamins. This helps keep your digestive system, your metabolism, and your cells running well. Plus, legumes, and whole grains to a lesser extent, contain plant-based protein, which is associated with better health. The bottom line: The healthfulness of whole grains and legumes is backed by both ancient tradition and modern science.
The Anatomy of Grains
Grains, or cereals, are the seeds of grasses. The latest Dietary Guidelines for Americans say that people who eat 2,000 calories per day can eat six ounce-equivalent servings of grains daily, but at least half of these servings should be whole grains. In general, an ounce-equivalent is a slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked pasta, rice, oatmeal, or other grains.
The term “whole grain” refers to the entire grain seed as it grows in nature. A few examples of whole grains are whole wheat, whole corn, oats, brown rice, quinoa, sorghum, and rye berries. All whole grains—whether intact or ground into flour—consist of three parts:
- The bran is the outer layer that protects the seed. It’s an excellent source of fiber and rich in B vitamins, which play animportant role in metabolism and energy production and support the nervous system.
- The germ, the inner portion of the grain, is the seed’s embryo, which could grow into a new plant. The germ contains antioxidants (including vitamin E) and other phytochemicals, B vitamins, important minerals such as iron and magnesium, some protein, and healthy fats.
- The endosperm is the largest part of the grain. It’s composed primarily of protein and starchy carbohydrates, which provide energy to the growing plant.
Whole grains are generally high in fiber, iron, potassium, phosphorus, magnesium, zinc, calcium, B vitamins, and vitamin E. Plus, they contain a variety of phytochemicals. The term “refined grains” refers to whole grains that have been processed to remove the nutrient-rich bran and germ layers, leaving only the starchy endosperm—for example, turning whole-wheat flour 
into refined white flour or converting brown rice into white rice. Not only do Americans not eat enough whole grains, they eat too many refined grains, especially products made from refined wheat flour (white bread, pasta, sweet baked goods). Almost half of the refined grains we eat are from mixed dishes, such as burgers, sandwiches, pizza, burritos, macaroni and cheese, and pasta dishes.
The process of refining whole wheat into what is commonly called “white flour” removes most of the vitamins and minerals. Refined wheat flour provides 19 percent less protein, 75 percent less fiber, and less than half of the iron, magnesium, phosphorus, potassium, zinc, niacin, and vitamin B6 as a cup of whole-wheat flour. The FDA requires that several B vitamins and iron be added back into refined flour to prevent nutrient deficiencies in the population, resulting in what is known as “enriched flour.” However, many of the other beneficial nutrients and phytochemicals are still missing.
Diets rich in whole grains are associated with a variety of health benefits. For example, one large study found that a diet in which most grains are whole is associated with significantly lower risk of death from any cause, cancer, respiratory disease, diabetes, and infectious disease, along with substantially lower risks of cardiovascular disease and stroke. Inflammation plays a role in many of these conditions, and whole grains may have anti-inflammatory effects. Results of a clinical trial conducted by Tufts University researchers and published in 2017 found that adults who consumed a diet rich in whole grains, rather than refined grains, had an increase in bacteria that produce short-chain fatty acids (SCFAs). These SCFAs play important roles in reducing inflammation and decreasing bacteria that increase inflammation. Increasing our intake of whole grains may influence the composition of our gut microbes and, thus, improve our health by reducing inflammation.
Contrary to what many proponents of low-carbohydrate diets say, whole grains may even help you maintain a healthy weight. Several observational studies have found that people who eat two to three servings of whole grains per day have smaller waist circumferences (less abdominal fat) compared with those who eat few or no whole grains. The dietary fiber in whole grains may play a role by reducing the rate of digestion and prolonging a feeling of fullness. But to reap these benefits, it’s important to choose whole grains in place of refined grains, such as white bread, white rice, and pastries, rather than just adding them.
Making the Shift to Whole
Clearly, replacing refined grains with whole grains will improve the nutritional quality of your diet and improve your overall health. You can increase your whole-grain intake by swapping in more whole-grain products, such as whole-wheat breads and pastas and more intact (not milled into flour) whole grains. Brown rice and oats (and even popcorn) are common intact whole grains, and there are many delicious alternatives that are less familiar but gaining in popularity. If eating three servings of whole grains seems daunting to you, start by switching out one refined-grain food you eat regularly for a whole-grain version.
It’s relatively easy to replace refined grains with whole-grain options. For example, start the day with steel-cut oatmeal instead of refined cold cereals at breakfast, use whole-grain bread at lunch, have popcorn instead of chips for a snack, and serve whole grains as a side dish at dinner. Eating brown rice in place of white rice is one option, but consider trying other grains, too. Try barley, quinoa or farro in place of rice as a side dish.
Quinoa is quick and easy to cook and very versatile. It can been used in hot side dishes, cold salads, or even stirred into soups or chilis. Plus, it’s one of the rare plant foods that contains all the essential amino acids. Quinoa is also high in potassium, which can help lower blood pressure, and it has an unusually high ratio of protein to carbohydrates for a grain. Just be sure to rinse it before cooking to wash away the bitter saponins that protect the seeds from pests in the wild.
Adults should aim to eat five to seven servings (or ounce equivalents) of grains per day, at least half of them whole. If you’re eating processed foods made with flour, keep in mind that whole-grain options can still be high in added sugars and/or saturated fat. For example, whole-grain muffins, although better than their refined-grain counterparts, may contain a lot of sugar and/or saturated fat and are best enjoyed in moderation. While popcorn is a whole-grain food, skip the sugar-coated, cheesy, and buttery varieties. To sleuth out how many whole grains are in a processed food, it’s important to look at the ingredient list and the Nutrition Facts panel and not just rely on phrases like “made with whole grains” on the front of the bag or box.
Reasons to Love Legumes
Legumes are the seeds of plants in the pea family; they include pulses (beans), green peas, soybeans, and peanuts. Research suggests that legumes may help lower both total and unhealthy (LDL) cholesterol, reduce blood pressure, and help control blood sugar.
Some research has linked eating beans to a reduced risk of colon cancer, possibly because the fiber in beans helps to support healthy bacteria in the large intestine. Eating beans, which are pulses, also has been linked with longevity. Legumes provide protein, iron, zinc, fiber, potassium, and folate. They also satisfy hunger just as well as meat-based meals, according to research from the University of Copenhagen in Denmark. Most adults should have at least 1½ cups of legumes per week. Unfortunately, only 8 percent of adults living in the United States eat legumes on any given day, even though they are great in soups, stews, salads, and salsas, or as a dish on their own.
A large subgroup of the legume family is pulses, which include lentils, chickpeas (garbanzo beans), black-eyed peas, split peas, kidney beans, pinto beans, black beans, and many other bean varieties.
Typically, you can buy pulses dried or canned. If you buy canned, drain and rinse them to wash away about 40 percent of the sodium and, when possible, try to choose no-salt-added or low-sodium varieties. One benefit of cooking dried beans is that they have little sodium unless you add salt.
Some people may avoid legumes because they feel these fiber-rich foods cause gut discomfort and gas. To reduce some of the gas-producing compounds in beans, soak them longer than required, discard the water, and cook them in fresh water. Your body also tends to adjust, so the more often you eat legumes, the less uncomfortable you are likely to be.
Soybean Is Special
One bean that stands out is the soybean. Whether eaten right out of the pod (edamame), roasted (soy nuts), or made into tofu or tempeh, soybeans are a high-quality protein source, containing all the amino acids our bodies need. They’re also packed with vitamins and minerals, have soluble and insoluble fiber, and provide omega-3 and omega-6 fatty acids. Soy foods have no 
cholesterol and, compared to meat, little saturated fat, making them an excellent protein source.
Soybeans and foods made from them (such as tofu and tempeh) are the richest source of isoflavones in the human diet. Isoflavones are phytoestrogens—plant chemicals that have estrogen-like effects—which means they act like the hormone estrogen in the body. Much research has been conducted to determine whether soya can interfere with our body’s hormones and if these isoflavones are linked to greater risk of certain breast cancers.
For many years, doctors recommended breast-cancer survivors avoid soy; however, the American Cancer Society states that the health benefits of consuming soy appear to outweigh any risks.
Dr. Fang Fang Zhang, a researcher at Tufts University, in an observational study of 6,000 women living in the U.S. with breast cancer, found a 21 percent reduction in mortality among those who reportedly consumed more soya-based foods, with the greatest benefit observed with women who had a more aggressive type of breast cancer (hormone-receptor-negative breast cancer). It is possible that these women ate an overall healthier diet that contributed to the reduced risk of breast cancer, however, clearly this research contributes to the overall take-home message that ”soya does not increase risk of breast cancer.” And women don’t just benefit from adding soya to their diet, there is evidence that soya is beneficial in reducing prostate cancer.
Soy supplements, however, are not recommended. Since 1999, the FDA has allowed soy-food products to carry the authorized health claim that soy protein reduces heart-disease risk, but that claim is being reevaluated in light of newer evidence suggesting that the link between soy protein and heart health is weaker than previously thought.
To include soy in your healthy dietary pattern, reach for protein-rich edamame (immature green soybeans that are tender and sweet), mature soybeans (black, white, or crispy toasted), and soy products such as tofu and tempeh.
The Benefits of Fiber
Plant foods offer a range of different types of fiber. It is recommended that women aim for the adequate intake of at least 25 grams per day for ages 19 to 50 and 21 grams for women over 50. The adequate intake for men ages 19 to 50 years old is 38 grams and 30 grams for men over 50. Unfortunately, the average American adult only gets 15 grams of fiber per day in their diet, so most people are missing out on the tremendous health benefits that fiber can provide.
In addition to helping prevent constipation, diets rich in dietary fiber have been associated with lower blood lipid levels and blood pressure, reduced inflammation, weight loss, and increased immune function and glucose control. A 2018 “umbrella study” of 18 previously published meta-analyses found that higher intake of dietary fiber is associated with a lower risk of cardiovascular disease, type 2 diabetes, and some forms of cancer.
Fiber also feeds the beneficial bacteria that inhabit our digestive systems. Different types of fiber exert different health-promoting effects on the body, so eating a variety of fiber-rich foods will help you gain the most benefits. Some dietary fibers are classified as prebiotic—they provide food for the beneficial bacteria that live in your gut. Since different gut microbes like to munch on different kinds of fiber, studies suggest the more fiber you consume from a wide range of plant foods, the more diverse your gut microbiota will be, and this is important to health.
When the helpful bacteria ferment fiber in your gut, they produce short-chain fatty acids (SCFAs). SCFAs are known to support the immune system and help preserve gut health, and they may have anti-inflammatory roles in our bodies.
Because fiber is a hot nutritional topic, especially as researchers learn more about the gut microbiota, many food manufacturers are putting added fibers in foods. While some research shows that added fibers are beneficial, the purported health benefits vary considerably, depending on the fiber. Some foods with added fiber are less-than-healthy.
Foods that are naturally fiber-rich come as part of a complete nutritional package. Not only do you get their intrinsic fiber, but you get a wealth of naturally occurring vitamins, minerals, and phytonutrients. Just some food for thought!
Fiber may help prevent weight gain or promote weight loss. Since fiber cannot be broken down and absorbed by the body, high-fiber foods have fewer calories. There is also some evidence that eating foods with fiber will help you feel full for longer periods of time.
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