DARK SECRETS: Your dark chocolate may contain lead and cadmium

 For people with a sweet tooth who are worried about their sugar intake, dark chocolate may seem like a healthier alternative to other sugary treats like cookies or milk chocolate.

After all, many studies have suggested that dark chocolate is rich in antioxidants that can help boost overall well-being. Additionally, dark chocolate contains relatively low levels of sugar.

The National Confectioners Association has even reported that more than 50 percent of survey takers have "described dark chocolate as a 'better for you' candy."

But like other superfoods, not all kinds of dark chocolate are automatically good for you.

Research findings have revealed that some cocoa products like dark chocolate bars contain heavy metals like cadmium and lead which are linked to various health problems in both children and adults.  

Dark chocolate offers health benefits, but some brands are contaminated with heavy metals

The chocolate industry is aware of heavy metal contaminants in chocolate products and has been struggling to lower those levels.

To find out how much of a risk chocolates pose, Consumer Reports (CR) scientists measured the amount of heavy metals in 28 dark chocolate bars. The experts said they detected cadmium and lead in all of them.

CR tested different brands, including smaller ones like Alter Eco, and more familiar ones such as Ghirardelli.

Out of the 28 tested chocolate bars, eating only one ounce per day of 23 of the products would put an adult over a level that public health authorities and CR’s experts warn could be harmful to at least one of those heavy metals. 

Additionally, five of the tested chocolates were above those levels for both cadmium and lead. This is bad because consistent, long-term exposure to even small amounts of heavy metals can harm your health.

Tunde Akinleye, the CR food safety researcher who led the testing project, warned that the danger is greatest for pregnant women and young children because the metals can cause developmental problems. Heavy metals can also harm brain development and result in lower IQ.

Akinleye warned that heavy metals may harm people regardless of age.

He added that frequent exposure to lead in adults may cause health issues such as:

• Hypertension (high blood pressure)
• Immune system suppression
• Kidney damage
• Nervous system problems
• Reproductive issues

Mintel, a market research firm, has reported that while not everyone eats chocolate every day, 15 percent of people do.

And even though you don't eat chocolate frequently, exposure to lead and cadmium can still be a concern. These heavy metals can also be found in other foods, like carrots, spinach and sweet potatoes.

Small amounts of heavy metals from different sources can still add up to dangerous levels, which is why you need to limit exposure when you can.

Akinleye advised that despite the CR test results, you don't need to avoid chocolate forever. While most of the chocolate bars tested had concerning levels of lead, cadmium, or both, five of the tested products were relatively low in both heavy metals.

Akinleye said that this is proof that companies can make chocolates with lower amounts of heavy metals and that consumers can still find safer products to enjoy.

Worried about dark chocolate with heavy metals? Try Organic Cacao nibs

Determining the exact amount of dark chocolate that’s risky to eat is difficult because heavy metal levels can vary. At the same time, different people have different risk levels and chocolate isn't the only source of heavy metal exposure.

But experts say that by being mindful of the risks, you can still enjoy dark chocolate while minimizing the potential harms.  

Aside from choosing your dark chocolates wisely, you can also make changes to your shopping and eating habits so you can continue to eat chocolate safely. For example, you can avoid brands with known high heavy metal content and opt for safer choices, like lab-verified organic cacao nibs from trusted sources.

The purest and rawest form of chocolate, cacao nibs are small pieces of crushed beans from the Theobroma cacao tree, which is native to Central and South America. Unlike cocoa, which has been roasted and heavily processed, raw cacao is untreated and unprocessed.

This means that cacao offers the full, rich flavor of delectable dark chocolate with none of the added sugars, sweeteners, emulsifiers, flavorings, thickeners, preservatives, or other additives that are usually found in regular chocolate products.

The Health Ranger Store is committed to protecting you from products contaminated with heavy metals and we’re proud to introduce Groovy Bee Organic Raw Cacao Nibs. Grown and harvested by trusted suppliers in Peru, our premium cacao nibs are among the cleanest cacao products on the market. 

Study: Betalains in beets can help reduce fatigue and boost athletic performance

 Studies have shown that beets offer many benefits, such as promoting heart health.

Data has also revealed that the nutritious root vegetable contains natural plant pigments and phytochemicals that have science-backed abilities to sustain and boost the health and function of several body systems.

Additionally, a recent study found that unique compounds in beets can help fight oxidative stress and inflammation. Researchers also reported that these compounds may help reduce fatigue, boost energy levels and even improve athletic performance.

The study was published in the journal Current Nutrition Reports. For this study, the research team analyzed betalains for their therapeutic potential.

Betalains, the natural plant pigments responsible for the bright red color of beets, have antioxidant and anti-inflammatory effects. These compounds also boost the levels of beneficial nitric oxide in the body, in turn helping to relax arteries and improve blood flow and circulation.

The researchers said this increases the availability of oxygen, which leads to enhanced performance during exercise. The review authors credited betalains with alleviating exercise-induced fatigue and improving sports performance.

The new review builds on previous studies, such as a small randomized controlled trial published in the journal Medicine and Science in Sports and Exercise that showed how beet juice can improve oxygen use and enhance performance in a group of amateur cyclists exercising at simulated high altitudes.  

The authors of the recent review also mentioned other studies showing how betalains could help ease exercise-induced muscle damage.

Both professional and amateur athletes know that intense physical activity can damage skeletal muscles, which causes symptoms like stiffness, pain and loss of muscle strength that can last from two to 14 days.

People who have overexerted themselves at the gym may understand the aching and weakness that can follow after intense physical activity. Fortunately, beets and beet juice might offer some relief.

A 2024 study published in the journal Nutrients found that beetroot extracts can significantly decrease blood levels of inflammatory markers such as C-reactive protein and malondialdehyde. For the study, researchers observed 32 elite athletes who had just run a marathon.

The results of the 2024 study also revealed that beet extracts boost the activity of glutathione, a potent antioxidant and detoxicant produced in the body. The research team suggested that beetroot supplementation "positively influences" recovery from muscle damage.

The 2024 study also supports the findings of an earlier article published in the journal Sports Medicine, where researchers credited betalains with reducing post-exercise muscle damage, inflammation and fatigue. They also added that the compounds helped speed recovery after workouts.

Beets can also support optimal heart health

Experts also think that the same properties of beets that enhance athletic stamina, like boosting increasing nitric oxide and promoting blood flow, can support optimal heart health.

Aside from betalains, research has suggested that healthy levels of potassium in beets can help lower blood pressure.

In addition, one cup of cooked beets contains four grams of fiber, which can help support lower levels of homocysteine. This can offer benefits because excessive amounts of homocysteine have been linked to heart disease.

Sarah Thomsen Ferreira, a registered dietitian, has advised that beets can help improve arterial health and reduce LDL (low-density lipoprotein) cholesterol.

Beets are savory and earthy with a satisfying consistency. A low-calorie superfood, beets may help create a sense of fullness that can reduce overeating and fight against obesity. As a bonus, beets can help stabilize blood sugar. These root crops are also a good source of folate, a B vitamin that can help prevent strokes.

Salt substitution linked with lower risk for dying early, study finds

 Using less salt in your food may seem boring, but the payoffs could be as big as a lowered risk of death, new research has found.

Using a salt substitute when cooking was linked with a lower risk of dying early from any cause or from cardiovascular disease in a new study published Monday in the journal Annals of Internal Medicine.

“We are excited to be able to provide evidence that salt substitutions are effective for improving cardiovascular outcomes when used long-term, up to 10 years,” said the study’s senior author Dr. Loai Albarqouni, an assistant professor at the Institute for Evidence-Based Healthcare at Bond University in Australia. “Previous synthesis tended to focus on short-term outcomes, lasting only two weeks.”

The study is a systematic review of 16 randomized controlled trials that were published before August 23, 2023, and totaled 35,251 participants who were around age 64 on average and had a higher-than-average risk for cardiovascular disease. The trials were mainly in China, with the rest in the United Kingdom, Taiwan, Peru, the Netherlands and Norway.

With two-thirds of the findings coming from China, the authors “were surprised at how little salt substitution research has been conducted outside Asian countries,” Albarqouni said. “This is partially why we have graded the evidence as ‘low to very low certainty’ for Western populations — there simply isn’t enough evidence to verify that salt substitutes would be as effective in the Western context.”

Salt substitution was also linked with a reduction in sodium in urine, and in blood pressure, an effect similar to that of blood pressure medications, the authors found. That could explain the lowered risk of death, Albarqouni said.

The authors acknowledged that in the trials, some of the salt substitutes were not verified and some were purchased by the participants instead of given to them by researchers.

The trials compared the use of common salt — made of about 100% sodium chloride, occasionally with added iodine — with using a salt substitute comprised of 25% to 30% potassium chloride and 60% to 75% sodium chloride.

Another reason why applying the findings to a Western context is difficult is that salt consumption patterns in North America are “driven by processed and takeaway food, while consumption in the research context is more driven by the high amount of salt added during home food preparation,” Albarqouni said.

“This is not the strongest study to base a lot of conclusions on at this point,” said Dr. Andrew Freeman, a preventative cardiologist and director of cardiovascular prevention and wellness at National Jewish Health in Denver. “But it adds to the body of evidence and the signal in the noise that getting rid of sodium salt in your diet is a big plus and getting potassium in your diet is better,”

And “while we know potassium is beneficial, salt is salt,” Freeman, who wasn’t involved in the study, added. “If it’s sodium chloride or potassium chloride or magnesium chloride, it’s all salt. And the best way to get potassium in your body is to eat fruits and vegetables — that’s where potassium is most plentiful.”

Lowering your salt intake

The American Heart Association’s ideal daily sodium limit is 1,500 milligrams per day for most adults, especially those with high blood pressure, and no more than 2,300 milligrams daily.

“If the majority of your food intake is coming from packaged or restaurant food, chances are your sodium intake is too high,” Albarqouni said via email. “There are a few physical signs you may be eating too much sodium, like bloating or swelling, tiredness, high blood pressure, increased thirst and/or urination.”

If you’re concerned about your intake, you can seek medical or nutrition advice from a professional, Albarqouni added.

When buying packaged food, check the sodium content on labels. Some foods can contain more sodium than you think, such as poultry or cereals, Freeman said. One standard-size pickle typically has around 1,500 milligrams of salt, he added.

Besides lowering salt consumption by simply eliminating salt in your home cooking, you can also try purchasing salt substitutes with a composition like the ones used in the study or using salt-free seasonings to add more flavor to food instead, experts said.

The authors acknowledged that more research is needed to confirm whether salt substitution of the study’s kind is safe for patients “sensitive to micronutrient manipulation,” including those sensitive to potassium — such as people with renal deficiency, they said.

Food with less salt may taste boring at first, but your tastebuds can adjust within just a couple of weeks, Freeman said, so give yourself time to adjust.

“It’s also important to remember that reducing sodium intake is just one way to reduce cardiovascular risk without medication,” Albarqouni said. “Things like diet changes, stopping smoking and increasing movement can also have an impact. Salt substitutes are not a holy grail to eliminating cardiovascular disease, but are one piece of the puzzle that can help.”

How eating bananas daily can boost your well-being

 Eating a banana daily can contribute significantly to a healthier diet, as most people don't consume the recommended servings of fruits and vegetables. According to registered dietitian nutritionist Lauren Manaker, incorporating bananas into your daily diet can be beneficial for getting necessary fruit servings, according to Country Living.

Bananas, packed with nutrients like potassium, fibre, vitamins C and B6, and various electrolytes, are a healthy choice for many. However, they may not be suitable for everyone, particularly those on a low-potassium diet or those who experience elevated blood sugar levels.

While bananas contain carbohydrates and sugars, their resistant starches, like fibre, release less glucose into the bloodstream, making them a safer option for people with diabetes.

The risk of hyperkalemia, or high blood potassium levels, from eating bananas is low for generally healthy individuals. Manaker advises that the number of bananas one should eat daily depends on the individual's diet and health condition.

She emphasizes the importance of a varied diet, including various fruits and vegetables.

Banana benefits

The background of this discussion stems from the general observation that a significant portion of the population needs to meet the daily recommended fruit and vegetable intake.

Bananas, a common and accessible fruit, present a simple way to increase fruit consumption. Their nutritional value and versatility in various recipes like smoothies and banana nut bread make them a practical and healthy option for many.

The conversation about banana consumption reflects a broader discussion on dietary choices and the importance of balancing different types of foods for optimal health.

Avoid toxic contaminants like microplastics in salt by switching to Pink Himalayan Salt

 When cooking, you normally use salt to season your food without worrying about where it came from.

However, as a prepper, you need to make sure that the salt you use at home and keep in your pantry is always tested for heavy metals and free of various contaminants like microplastics.  

Study reveals table salt contains microplastics

A study conducted by researchers from Andalas University in Indonesia has raised valid concerns about the presence of microplastics in table salt. The findings were published in the Global Journal of Environmental Science and Management.

For the study, scientists analyzed 21 table salt brands. The results revealed that all the samples contained microplastics, including plastic fibers, films, fragments and pellets.

Research has suggested that these molecules are linked to health issues such as cancer, dementia, fertility issues and heart disease.

While conducting the study, researchers analyzed 50 grams of salt from each brand. They added some water to the salt to remove organic impurities and the mixture was heated and stirred.

After the salt dissolved from the mixture, the research team examined the remaining material under a microscope. They detected up to 33 microplastics per kilogram of table salt.

The researchers also identified four types of polymers present in the microplastics:

• Polyethylene (PE)
• Polyethylene terephthalate (PET)
• Polypropylene (PP)
• Polyester

PE is commonly used in synthetic resins and PP is used in robust, heat-resistant plastics. Meanwhile, PET is used in clothing fibers and containers for foods. Polyester is used in man-made fiber materials. 

However, the study did not reveal the names of the salt brands tested to maintain their privacy. This research highlights the alarming widespread presence of microplastics in everyday products.

The study also emphasized that the contamination of salt can occur during the extraction of seawater and manufacturing processes. The research is particularly relevant for the Czech Republic, Singapore and the U.S. because Indonesia exports most of its sea salt to these countries.

Table salt exposed to various contaminants like heavy metals

Experts also warned that salt contamination can occur from different sources depending on how and where the salt is sourced and processed.

Here are some common sources:

Environmental pollution

Industrial waste and agricultural runoff can contaminate seawater or underground brine with dangerous heavy metals like arsenic, cadmium, lead and mercury.

These pollutants can enter the salt during the evaporation process.

Manufacturing process

During the processing and refining of salt, contamination can occur from the equipment used or during the addition of anti-caking agents, which may contain impurities.  

Where to get clean, lab-verified Pink Himalayan Salt

Pink Himalayan salt is a healthier alternative to regular salt. The former can contain up to 84 different beneficial trace minerals without the harmful additives and contaminants like microplastics and heavy metals often found in regular table salt.

Aside from being one of the purest and healthiest salts in the world, pink Himalayan salt is also an underrated preparedness item that you can use for long-term storage. As a survival item, it can be used to create an emergency rehydration fluid or to preserve food.

The Health Ranger Store offers Health Ranger Select Pink Himalayan Salt that contains electrolytes and trace minerals.

This pink Himalayan salt is mined from ancient sea salt deposits inside the Himalayan Mountains using the traditional room and pillar mining method. The mined salt crystals are thoroughly inspected and sorted to ensure quality and purity.

Health Ranger Select Pink Himalayan Salt Fine Ground is not subjected to irradiation and contains no additives, GMOs, gluten, anti-caking or bonding agents, or processing aids. It is also vegan, non-China, certified Kosher and lab-tested for glyphosate, heavy metals and microbiology.

Use a dash of pink Himalayan salt to season your favorite recipes without worrying about heavy metals in your food.

Study: Betalains in beets can help reduce fatigue and boost athletic performance

 Studies have shown that beets offer many benefits, such as promoting heart health.

Data has also revealed that the nutritious root vegetable contains natural plant pigments and phytochemicals that have science-backed abilities to sustain and boost the health and function of several body systems.

Additionally, a recent study found that unique compounds in beets can help fight oxidative stress and inflammation. Researchers also reported that these compounds may help reduce fatigue, boost energy levels and even improve athletic performance.

The study was published in the journal Current Nutrition Reports. For this study, the research team analyzed betalains for their therapeutic potential.

Betalains, the natural plant pigments responsible for the bright red color of beets, have antioxidant and anti-inflammatory effects. These compounds also boost the levels of beneficial nitric oxide in the body, in turn helping to relax arteries and improve blood flow and circulation.

The researchers said this increases the availability of oxygen, which leads to enhanced performance during exercise. The review authors credited betalains with alleviating exercise-induced fatigue and improving sports performance.

The new review builds on previous studies, such as a small randomized controlled trial published in the journal Medicine and Science in Sports and Exercise that showed how beet juice can improve oxygen use and enhance performance in a group of amateur cyclists exercising at simulated high altitudes. 

The authors of the recent review also mentioned other studies showing how betalains could help ease exercise-induced muscle damage.

Both professional and amateur athletes know that intense physical activity can damage skeletal muscles, which causes symptoms like stiffness, pain and loss of muscle strength that can last from two to 14 days.

People who have overexerted themselves at the gym may understand the aching and weakness that can follow after intense physical activity. Fortunately, beets and beet juice might offer some relief.

A 2024 study published in the journal Nutrients found that beetroot extracts can significantly decrease blood levels of inflammatory markers such as C-reactive protein and malondialdehyde. For the study, researchers observed 32 elite athletes who had just run a marathon.

The results of the 2024 study also revealed that beet extracts boost the activity of glutathione, a potent antioxidant and detoxicant produced in the body. The research team suggested that beetroot supplementation "positively influences" recovery from muscle damage.

The 2024 study also supports the findings of an earlier article published in the journal Sports Medicine, where researchers credited betalains with reducing post-exercise muscle damage, inflammation and fatigue. They also added that the compounds helped speed recovery after workouts.

Beets can also support optimal heart health

Experts also think that the same properties of beets that enhance athletic stamina, like boosting increasing nitric oxide and promoting blood flow, can support optimal heart health.

Aside from betalains, research has suggested that healthy levels of potassium in beets can help lower blood pressure.

In addition, one cup of cooked beets contains four grams of fiber, which can help support lower levels of homocysteine. This can offer benefits because excessive amounts of homocysteine have been linked to heart disease.

Sarah Thomsen Ferreira, a registered dietitian, has advised that beets can help improve arterial health and reduce LDL (low-density lipoprotein) cholesterol.

Beets are savory and earthy with a satisfying consistency. A low-calorie superfood, beets may help create a sense of fullness that can reduce overeating and fight against obesity. As a bonus, beets can help stabilize blood sugar. These root crops are also a good source of folate, a B vitamin that can help prevent strokes.

The 10 Healthiest Whole Grains You Can Eat

 Whole grains are a foundational staple of healthy diets. Not only are they a good source of essential nutrients like B vitamins, selenium, magnesium, protein, and fiber, but they also provide hundreds of bioactive compounds that are linked to numerous health benefits. Incorporating a variety of whole grains into your meals and snacks can enhance your overall well-being and reduce the risk of chronic conditions including systemic inflammation, heart disease, type 2 diabetes, metabolic syndrome, and certain cancers.

Due to their fiber and protein counts, whole grains are also more filling than comparable calories from refined grains, so they may help you achieve a healthier weight. The fiber also acts like a prebiotic to help improve your gut microbiome. The public health recommendations are that at least half of your total grain servings every day should come from whole grains. Unfortunately, most Americans don't get enough whole grains in their diet.

Let's delve into the 10 healthiest whole grains you can eat, according to science. After getting to know more about their nutritional profiles and health benefits, you'll be ready to include these grains in your daily diet.

Oats

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Decades of research have highlighted the numerous health benefits of oats. Oats are packed with soluble fiber, particularly beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They're also a good source of antioxidants and vitamins. According to a review article published in the journal Foods, oats are rich in bioactive compounds including phenolic acids, sterols, and avenanthramides. Eating oats improves gut health, and helps reduce the risk of heart disease, certain types of cancer, and dermatitis. Oats also help keep you satisfied, thanks to their fiber content. 

Quinoa

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Quinoa is a special whole grain in that it's a complete protein, which means it provides all nine essential amino acids and is classified as a gluten-free food. It's also rich in fiber, vitamins, and minerals, such as magnesium and iron. Quinoa is an ancient grain known as "mother grain" by the Incas and is considered a sacred plant that contributes various medicinal properties. Studies show that it can help prevent different chronic diseases such as diabetes, obesity, anemia, and celiac disease. The health benefits are thought to stem from the many bioactive compounds in quinoa that provide medicinal properties, such as phytosterols, saponins, and phenolic compounds, according to research published in the journal Antioxidants.

Brown Rice

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The whole grain brown rice retains the bran, germ, and endosperm. As a result, brown rice provides protein, fiber, and many important vitamins, minerals, and beneficial bioactive compounds.  Some of the key minerals in brown rice include magnesium, phosphorus, and selenium. The slower-to-digest brown rice is more filling than refined carbs. One study published in Applied Physiology, Nutrition, and Metabolism reported that individuals who ate brown rice were more likely to control their weight, compared to those who ate white rice. Rice is gluten-free, making it a great option for those who are intolerant to wheat or gluten.

Barley

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Barley provides similar health benefits as oats, as both contain the unique soluble fiber, beta-glucan. Beta-glucan can slow digestion, to help you feel fuller longer. It also helps lower harmful, LDL cholesterol levels and helps maintain healthy blood sugar and insulin levels. Many countries in the world, including the United States, allow a health claim on barley and barley-containing products for the cholesterol-lowering capabilities of beta-glucan from oats and barley, according to research published in the journal Nutrients. Barley also provides important nutrients like B vitamins, iron, and potassium. 

Buckwheat

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Despite its name, buckwheat is not a wheat, but a seed related to rhubarb and sorrel. It is considered a pseudocereal whole grain. Buckwheat is gluten-free and rich in protein, fiber, and essential nutrients like magnesium and manganese. Buckwheat contains numerous phytonutrients including flavonoids and phenolic compounds with known health benefits, according to research published in Food Science & Nutrition. Buckwheat phytonutrients may help reduce risk for heart disease, certain types of cancer, and may help reduce risk for type 2 diabetes, and reduces inflammation.

Whole Wheat

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Whole wheat refers to the intact wheat kernel, including the outer bran layer, the nutrient-rich germ, and the starchy endosperm. Regular consumption of whole wheat products has been linked to a reduced risk of heart disease, stroke, and type 2 diabetes. Many of the health benefits of whole wheat stem from its fiber content as well as the antioxidant phenolic compounds present in the wheat kernel's outer bran layer. One study published in the journal Molecules reported that the antioxidants in the bran may help temper inflammation, prevent heart disease, and lower the incidence of colon cancer.

Millet

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Millet is a gluten-free whole grain rich in fiber, protein, vitamins, and minerals. It's particularly high in magnesium, which is essential for bone health and muscle function. Millet consumption has been associated with improved digestion and reduced risk certain types of cancer. A review article published in the journal Cureus systematically investigated the health advantages of millets. The researchers noted that the fiber in millet, and other bioactive compounds provide anti-cancer effects. The fiber in millet also acts as a prebiotic and it helps slow down the rate of digestion and moderates blood sugar and insulin levels.

Amaranth

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Amaranth is a sustainable, ancient grain that's considered a pseudo-cereal crop. The crop dates back to the Aztecs, Mayans, and Incas in the 16th Century, where it was not only used as food but also considered sacred. Amaranth provides protein, fiber, B vitamins, manganese, magnesium, calcium, iron, and selenium. Plus, it's gluten-free and rich in beneficial phytonutrients that have antioxidant and anti-inflammatory properties, contributing to its potential health benefits. A review study published in the journal Foods indicated that amaranth phytonutrients provide anti-inflammatory, anti-cancer, and neuroprotective benefits. It also has antimicrobial, antiviral, and the ability to help maintain stable blood sugar and lipid levels.

 

Triticale

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Triticale is a hybrid of wheat and rye, combining the nutritional benefits of both grains. It provides protein, fiber, B vitamins, magnesium, potassium, and iron. It is also rich in antioxidant bioactive compounds that provide heart health, anti-cancer, anti-diabetic and other benefits. Triticale contains polyphenols, according to s review paper published in Food Chemistry.

Sorghum

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Sorghum originated in Africa around 800 B.C. but has been becoming increasingly popular in other areas of the world as a sustainable grain with myriad health benefits. Sorghum provides 12 essential nutrients—more than corn, wheat, oats, rice, and quinoa. Sorghum is gluten-free and rich in antioxidant phytochemicals. It has been linked to improved heart health, better blood sugar control, and reduced inflammation. One study published in Molecular Nutrition Food Research found that sorghum increased GLP-1 hormone to help subjects feel fuller for longer.

Incorporating a variety of whole grains into your diet can significantly contribute to your overall health and well-being. From quinoa to sorghum, each whole grain offers unique nutritional benefits supported by scientific research. By making whole grains a staple in your meals, you can enjoy delicious, nutritious foods while reaping the numerous health rewards they provide.