Whole grains are better choice rather than refined grains for optimum benefits. One of most important sources of starchy carbohydrates are bread, rice, pasta, and potatoes, and this group food should form  the basis of your diet. You should eat at least five servings from this group each day. Overweight people who eat whole grains rather than refined ones are better equipped to manage their blood-sugar concentrations, according to according to a new study. The finding, consistent with previous ones, could help explain the observation that diets rich in whole grains guard against type II diabetes. Type II diabetes is the most common form of diabetes and usually appears in middle aged adults. It is often associated with obesity and may be delayed or controlled with diet and exercise.

Whole grains are cereal grains that contain bran and germ as well as the endosperm, in contrast to refined grains, which retain only the endosperm. Whole grains can generally be sprouted while processed grains generally will not sprout. Whole-meal products are made from whole-grain flour.

Whole grains are called groats. Usually the outer coat is removed, which makes them easier to cook, but they still take a long time (up to an hour) to soften. Even when cooked, whole grains remain chewy. A grain is considered whole when all three parts – bran, germ and endosperm – are present. Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of a grain.

Healthy benefit of grains

Grains can be eaten whole or processed into cold and hot cereals or flour for many food products, such as bread and pasta. In general, grains are a good source of vitamins, especially B vitamins and the minerals calcium, potassium and phosphorus.

Wheat Used to make cereals and flour, whole-wheat grains or  "berries" can also be cooked as a cereal or as a you would rice. Whole-grains wheat is packed with B vitamins. For cracked wheat the grains are broken into small pieces for faster cooking. Bulgur wheat is cooked and dried, then ground coarsely.

Oats Oats are unique. They are one of the only grains that contain both soluble and insoluble fiber (barley is another). In fact, oats have the highest soluble fiber content of any grain, which helps eliminate cholesterol from the body. Whole oats (or gloats) are the whole grain but with the hull removed. Rolled oats are whole oats that have been flattened between rollers.

Maize Rich in starch , maize can be eaten fresh, as sweet corn, or hulled and dried to become hominy (in whole or broken kernels) or grits (ground hominy). When ground to meal, it is called polenta or cornmeal.

Barley Whole pot barley is nuttier and chewier than pearl barley (polished barley without the hull and bran) and most be soaked before cooking in malted barley, the grain is allowed to begin sprouting: it is  the main ingredient in beer and malt whisky.

Rye Similar to wheat in nutritional value, rye flour is frequently used with wheat flour in bread. Rye is available in whole and cracked rye grains, which can be cooked as cereal or rice and as rye flakes for muesli.

Millet Contains nearly as much protein as wheat. It is available in whole and cracked forms and is usually stripped of its tough, inedible hull. It is used in cakes, puddings and soups and as a substitute for rice.

Amaranth was an important staple of the Aztec culture and has a high level of very complete protein, including the amino acid lysine.

Buckwheat is the only grain known to have high levels of rutin, an antioxidant that improves circulation and prevents LDL cholesterol from blocking blood vessels.

Bulgur is wheat kernels that have been boiled, dried and cracked. It has more fiber than quinoa, oats, millet, buckwheat or corn.

Kamut is an heirloom wheat variety and has higher levels of protein and more Vitamin E than common wheat.

Quinoa (keen-wah)An excellent source of protein, this grain can be substituted for, or added to, nearly any other grain and is particularly good in pilafs. Quinoa  is a wonderful grain that was cultivated by the Inca. It is a complete protein that contains all the essential amino acids. Most quinoa should be rinsed before cooking to remove the bitter residue of natural plant-defense saponins.

Sorghum, also called milo, is a gluten-free grain that is especially preferred by those with celiac disease.

Spelt, a variety of wheat, is higher in protein than common wheat. Some people who are sensitive to wheat can tolerate spelt.

Teff is a nutritious variety of millet that has over twice the iron of other grains, and three times the calcium. It is a more common grain in Ethiopia, India and Australia.

Triticale is a hybrid of durum wheat and rye and is grown mostly in Europe.

Brown rice Retaining both the brain and the germ of the rice kernel, brown rice is a source of protein, carbohydrates and fibre. Brown rice needs more water and longer cooking than white rice.

Wild rice Not really a rice but a type of grass, this has twice the protein of white rice and fewer calories. Use it in the same way as white or brown rice.

Whole grains are often more expensive than refined grains because their higher oil content is susceptible to rancidification, complicating processing, storage, and transport. Similar to the distinction between whole and refined grains is that between whole pulses and refined dal.

Whole wheat contains powerful antioxidants. Selenium, vitamin E, manganese, and phenolic acid all offer extremely valuable protection against free radical damage to our cells. Research indicates that the antioxidants contained in whole grains act with the fiber to lower cholesterol and reduce the risk of high blood pressure, heart disease, and stroke. Consumption of whole cereal grains is associated with slower buildup of artery-narrowing plaque. In addition to the prevention of heart disease, diabetes, and high cholesterol, the consumption of whole wheat has also been linked to maintaining a healthy body weight, the prevention of gallstones, and even a decreased incidence of childhood asthma.

Consumption of whole grains, but not refined grains, was found to be associated with lower fasting insulin concentrations. This effect as well as improved insulin sensitivity was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole grain consumption to be an important component of reducing risk factors for type II diabetes.

In a group whose average age was 72 for men and 73 for women, the study found that subjects who consumed about three servings of whole grain a day, such as whole grain bread, cereal and brown rice, had a lower prevalence of metabolic syndrome than people who ate less than one serving a day.

 Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular whole grain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease risk factors. In addition, whole grain consumption is inversely related to hypertension, diabetes, and obesity, all of which are factors in total risk for cardiovascular disease.

Whole grains appear to play an important role in reducing the risk of colorectal cancer. Eating two servings or more daily may cut the risk of pancreatic cancer.

You must read labels carefully - a true whole-grain product will list whole wheat, whole oats, whole rye, or some other whole grain as the main ingredient. Watch this video to learn more about identifying whole grain bread and other foods.

When possible, choose whole multigrain products to get the benefits of a blend of nutrients. Choosing organic ingredients will further boost the nutrient value. Avoid foods that contain 'wheat flour' or 'enriched flour' as that's just a sneaky way to describe white flour. We recommend that whole grain intake should start from a very young age to develop a healthy lifestyle. Cardiovascular changes and diabetes risk are starting to occur earlier now, especially due to the obesity epidemic.

There are millions of people who can't tolerate grains with gluten. Many people have an allergy to wheat, and millions more have a condition known as celiac disease – an autoimmune form of gluten intolerance. A gluten-free diet is also sometimes part of the treatment for autistic children.

People who meet nutritional guidelines through food -- mostly by eating plenty of fruit, vegetables and whole grains -- have lower rates of cancer and heart disease.