Whole grains have been a part of the human diet for thousands of years. Many believe that a extraordinary intake of refined grains can cause health problems like obesity and inflammation, but whole grains are quite unique in this case.
Whole grains is considered to be a “complete package” of health benefits, not like refined grains, which are bare of valuable nutrients during the refining process. If you eat more whole grains means you are making an easy way for a healthier diet. Whole grains are rich with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet full of these packed nutrients in whole grains has been shown to diminish the risk of heart disease, diabetes, obesity, and various types of cancer. Whole-grain diets can also improve bowel health by helping to sustain regular bowel movements and support growth of healthy bacteria in the colon.
However, in take of whole grains is linked with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Contains a lot of fiber
Fiber can be the one big reason to eat whole grains. Fiber helps you feel fuller longer. It also helps in controlling blood sugar, lower LDL or “bad” cholesterol and reduce colon cancer risk. Not all whole grains are high in fiber, though. Focus on oats, barley and bulgur.
Helps digestion
The fiber in whole grains keeps bowel movements regular. They also help ward off diverticulosis which causes inflammation, constipation, diarrhea and pain. Fiber is responsible for many other benefits as it contain lactic acid, which promotes “good bacteria” in the large intestine. These organisms support digestion, promote better nutrition absorption, and may even boost the body’s immune system.
Lower cholesterol
Whole grains not only help prevent your body from absorbing “bad” cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. In fact, whole grains lower the risk of heart disease overall.
Lower blood pressure
Not just this but they also lowered blood pressure, one of the most important risk factors for heart disease. Consuming whole grains instead of refined grains markedly lowers blood cholesterol triglycerides, blood pressure and insulin levels,”
Control weight
People who consumed whole grains has a 49% lower risk of “major weight gain” over time compared with people who favored white bread. It also helps weight loss by decreasing calories retained during digestion.
So, what to do;
Unquestionably, these benefits are most prominent when talking about the overall healthy diet. No other food or even whole grains will guarantee good health. It’s also important to keep in mind that some whole grain foods are healthier than others. From Plain grains to brown rice and wheat berries to whole grain pasta should be a regular thing on your dining table, with treated grains eaten less often.
So, if you start your day with whole grain breakfast it can change your life. Starting your day with a grain bread including some sort of protein like peanut butter or an egg combined with fresh berries and nuts. Your dinner can comprise of mixed brown and wild rice. You can incorporate all sorts of grains into salad, too.
