Find out how a simple addition of whole grains to your diet can lower your risk of diabetes, heart disease, and more!
Whole grains have been consumed by humans for tens of thousands of years. Certain modern diets claim eating grains is not good for health such as the paleo diet.
A high intake of refined grains is linked to inflammation and obesity. Whole grains, on the other hand, are a different story.
There are various benefits of eating whole grains such as a lower risk of high blood pressure, heart disease, and diabetes.
What are Whole Grains
To better understand the benefits of whole grains, you need to first know what whole grains are.
They are the seeds of grass-like plants. Common varieties of whole grains include wheat, rice, and corn. Some are non-grass plants and are considered to be whole grains. These include amaranth, quinoa, and buckwheat.
Common varieties of whole grains include wheat berry, wild rice, whole rye, brown rice, millet, popcorn, and oatmeal.
Products that are made from these are whole grain. They also include breakfast cereals, pasta and certain types of bread.
Advantages of Whole Grains
1. High in Fiber & Nutrients
The best thing about whole grains is that they offer many important nutrients such as fiber, antioxidants, protein, minerals, and vitamins.
Moreover, whole grains also provide many types of plant compounds which help prevent disease.
2. Lower the Risk of Heart Disease
One of the main benefits of whole grains is that they help lower the risk of heart disease which is considered to be the leading cause of death around the world.
The risk of developing heart disease decreases considerably when you replace refined grains with whole grains.
3. Lower the Risk of Stroke
Another great benefit of eating whole grains is that it helps lower the risk of stroke.
Studies show that people who eat whole grains tend to have a lower risk of stroke as compared to those that do not eat whole grains.
Moreover, there are certain compounds in whole grains like antioxidants, vitamin K and fiber that reduce the risk of stroke.
4. Reduce the Risk of Obesity
When you eat foods that are rich in fiber, you end up getting full easily which prevents you from overeating.
This is why high-fiber diets are always recommended for weight loss. Products made from whole grains tend to be more filling than refined grains. Studies show that they also lower the risk of obesity.
5. Lower the Risk of Type 2 Diabetes
Diabetes is a serious issue. Many people around the world have type 2 diabetes. Eating whole grains instead of refined grains lowers the risk of type 2 diabetes.
Fiber-rich whole grains also help prevent obesity and ensure weight control. Moreover, there have been various studies which suggest that whole grains lower fasting blood sugar levels. Whole grains also improve insulin sensitivity.
6. Support of Health Digestion
The fiber found in whole grains supports healthy digestion in multiple ways. It helps give bulk to stools which lower the risk of constipation.
Secondly, some types of fiber in whole grains act as prebiotics by feeding the beneficial gut bacteria.