Whole grains are an important source of minerals that keep your teeth healthy.
Research conducted at McMaster University in Canada has indicated that individuals who eat at least three servings of whole grains a day have longer-lasting teeth than those who eat processed foods.
Whole grains are rich in nutrients, including vitamins and minerals, as well as dietary fiber.
The dietary fiber from whole grains can help reduce the risk of type 2 diabetes, heart disease, and obesity while also lowering blood cholesterol levels.
Dietary fiber obtained from whole grains also reduces diverticulosis and constipation. Whole grains contain the entire grain kernel: bran, germ, and endosperm.
Several studies have shown that individuals who eat enough whole grains will experience dental benefits in the form of a lower risk of gum inflammation and periodontal disease.
This is because the consumption of whole grains improves the body’s ability to process blood sugar.
The fact that whole grains can lower the risk of periodontitis follows a very simple mechanism. Whole grains improve glucose metabolism, which leads to lower levels of blood glucose.
Diabetics have a reduced risk of periodontitis when they include whole grains in their healthy diet.
Non-diabetics also benefit from the dental benefits introduced by whole grains.
Consuming three to four servings of whole grains, equivalent to three or four slices of whole wheat or whole grain bread, is necessary to reduce the risk of tooth-loosening gum inflammation or periodontitis.
Best Sources of Whole Grain
Eating enough whole grains doesn’t need to be difficult, and you don’t need to give up delicious foods as some people think. In fact, making small changes can go a long way in helping you and your family get your daily dose of whole grains.
- Swap your morning cereal for a whole grain option
- Use whole grain bread or wraps for sandwiches
- Try a dinner loaded with whole grains by buying whole grain pasta
- Instead of a side of potatoes, eat brown rice
- Choose whole wheat hamburger or hot dog buns instead of white bread
When shopping for foods high in whole grains, look for the gold and black Whole Grain Stamp.
Recommended Daily Whole Grain Servings
The table below shows the recommended daily servings by age range and gender according to the 2015-2020 Dietary Guidelines for Americans.
Whole grain intake improves glucose metabolism, resulting in lower levels of blood glucose.
Although a diet rich in whole grains can help reduce the odds of developing dental problems, oral hygiene and regular dental visits must also be part of the process.
Individuals need to brush twice a day and floss daily to remove excess dental plaque and follow up their due diligence with regular dental exams and checkups.