Seven Great Reasons to Eat More Whole Grains | How can you ensure that your dietary intake is healthy? One of the lead ingredients that make your food healthy is whole grains. Whole grains have formed a part of the human diet for long years. But supporters of modern diets like paleo diets argue that whole grains are bad for health.
Refined grains result in health problems like inflammation and obesity, while whole grains lead to lower diabetes and heart disease risk. Whole grains contain the grain’s germ, endosperm, and bran. And yes! They are delicious too!
So, let us look at the seven great reasons for eating more whole grains.
Increase nutrient intake
You will be surprised to know that whole grains offer essential nutrients. These mainly include fiber that is present in bran. Whole grains are rich in vitamin B, including niacin, folate, and thiamine. Whole grains contain a high amount of minerals like zinc, manganese, iron, and magnesium.
Whole grains have a rich supply of antioxidants, protein, and plant compounds. All the nutrients play a crucial role in preventing chronic diseases. Fiber is the highest nutrient that you get from whole grains. Fiber controls blood sugar and reduces colon cancer risk.
Maintain healthy weight
Replacing refined carbohydrates like white flour with whole grains will help you lose extra body weight. You feel satisfied with eating whole grains, preventing you from overeating. Eating whole grains speeds up your metabolism that burns more calories. The process helps in reducing body weight.
The fiber content present in whole grains keeps bowel movements regular. Whole grains contain lactic acid that promotes ‘good bacteria’ growth in the large intestine. These help in digestion, strengthen the immune system and promote nutrient absorption.
Inflammation raises the risk of chronic ailments like heart diseases, dementia, and gout. Whole grain barley and brown rice or a combination of both reduce inflammation in the gut.
Whole grains cut C-reactive protein levels associated with heart diseases, type 2 diabetes, and fertility problems.
Regulate blood sugar and blood pressure
Whole grains prevent the blood glucose level from rising, which reduces the risk of type 2 diabetes. So, consuming whole grains in your diet is a smart choice for people with a high risk of diabetes or pre-diabetes condition.
Whole grains prevent your body from absorbing ‘bad cholesterol’ and lower triglycerides. Both these result in heart disease. Any form of whole grain like oats, brown rice, whole wheat, and barley reduces the heart disease risk in the body significantly.
Whole grains lower blood pressure that is a risk factor for heart disease. Eating whole grains in place of refined grains lowers blood cholesterol, insulin levels safeguarding your heart.
Delivers calcium, vitamins, minerals
Though whole grains do not supply calcium abundantly, some whole grains deliver calcium. Adult men and women should ideally consume 1000 mg of calcium each day to keep their bone health sound.
Whole grains are a rich source of vitamin B that promotes body metabolism. Folic acid or folate forms red blood cells in the body vital in preventing congenital disabilities in babies. A good source of B vitamins in the bran that pregnant women should consume.
Whole grains supply minerals to your body that keep you healthy. It includes iron that prevents anemia and transport oxygen, magnesium that builds bones, and zinc that helps the immune system fight.
Reduce asthma risk and protect gums
Eating whole grains reduces the risk of asthma and other allergic conditions. Children who had an early intake of oats are less likely to have allergic or asthmatic symptoms.
Consuming a high number of whole grains keeps you away from gum and teeth infections. It also considers other factors like age, smoking, and body size.
Whole grains help you live a better life and help you live longer. It means whole grains reduce the possibility of premature death. It is directly associated with whole grains reducing the risk of high blood pressure, diabetes, and heart disease. When you do not have such medical conditions, living longer increases.
That is all! You can add whole grains to your diet in multiple ways. Increasing intake of whole grains in place of refined grains is a mandate for a healthy lifestyle. The above benefits of eating whole grains are enough to start the intake. So do not delay enhancing your food value by adding a variety of whole grains.