Eat at Least 50 Grams of Whole Grains Every Day

The health promoting and life extending effects of a diet rich in whole grains.
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The Value of Whole Grains for Health


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Did you know that eating 50 grams of whole grains daily reduces risk of premature death by 19%?

The best kind of grains are WHOLE grains.

Whole grains retain the bran and the germ, while refined grains have the bran and the germ removed, so you're just left with starch. It is the fiber and antioxidants in the bran and the germ that make them so good for you, and make whole grains the much healthier option compared to refined grains. When you compare brown rice (a whole grain) to white rice (a refined grain), the difference is clear.  Brown rice contains 7x more fiber than white. It's this fiber that slows digestion and lowers the blood sugar rise that can occur with carbohydrate-rich meals.

The best way to eat grains is in their KERNEL.

The best way to eat whole grains is in their whole kernel form.  When grains have not been milled into flour, they take longer for us to digest. This means that don't raise our blood sugar as much.  That means opting for grains in their whole form, like overnight oats instead of cereal or granola.  It means quinoa instead of bread, millet instead of pasta, farro instead of noodles. And definitely no beer.

But eating at least 50 grams of whole grains instead of refined grains sounds like a lot to ask.  Americans have shifted to a diet of prepared food, and processed food, including refined grains like pasta, bread, white rice and noodles, and have moved away from a diet rich in whole grains. Is there a way to reach the 50 gram recommendation in the modern environment?

There most certainly is! in this course, Dr. Cohen, a primary care doctor in San Francisco, shares with you effective  and delicious strategies for eating at least 50 grams of whole grains daily to achieve optimal health.

The course begins with an introduction to nutrition.  Dr. Cohen explains how our food environment has made it increasingly difficult to eat healthy. He proposes a shift back to preparing our own food, from fresh ingredients we buy, including lots of whole grains. Next, he'll share with you the medical research that shows the benefits of diets rich in whole grains. You'll learn about the role of antioxidants and fiber in whole grains for promoting health.  Next, he'll share with you tips for meal planning, grocery shopping, and food preparation, to make consuming at least 50 grams of whole grains easy and delicious.  He'll share with you recipes for preparing whole grains using an Instant Pot, and you'll learn how to make overnight oats with chia seeds. You'll hear the answers to frequently asked questions, followed by a summary of the information presented. 

Who this course is for:

  • Anyone interested in living a healthier and longer life

Course content

2 sections12 lectures30m total length
  • Definition & Prevalence
  • Evidence
  • Whole Grains Improve Blood Sugar Control, Lowering Risk of Obesity and Diabetes
  • Whole Grains Reduce Cancer Risk
  • Whole Grains Lower Cholesterol
  • Whole Grains Reduce Risk of Inflammation
  • Tips
  • FAQ: What about keto?
  • Summary


Primary Care Physician
Nicholas Cohen, MD
  • 4.3 Instructor Rating
  • 103 Reviews
  • 2,824 Students
  • 35 Courses

Nicholas Cohen has been a primary care physician for over 10 years.  He received his medical degree from New York University School of Medicine, and completed residency and fellowship at Case Western Reserve University School of Medicine. He is currently seeing patients at a primary care clinic in downtown San Francisco.