Top 8 Health Benefits of Eating Whole Grains

Eating whole grains, which are high in fiber, can benefit your health in several ways. One benefit is that they reduce your chances of obesity and type 2 diabetes. Many people have a long history of eating whole grains. On the other hand, many current diet advocates, such as those behind the paleo diet, believe that carbohydrates are unhealthy for you. 

Contrary to popular belief, consuming too many whole grains does not increase your risk of developing health issues such as obesity and inflammation. Diabetes, heart disease, and high blood pressure are just a few of the numerous health benefits associated with consuming a variety of whole grains. Let’s dive deep to find the Health Benefits of Eating Whole Grains with EcoIndoorGardening!

 

What are Whole Grains?

Cereals are plants that resemble grass and produce whole grains from their seeds. Corn, rice, and wheat are some of the best-known grains. Wheat, quinoa, and amaranth are grains derived from plants other than grass. In their most basic form, grains consist of three parts:

• Bran: A harsh top layer that contains fibers, minerals, and antioxidants.
• Endosperm: The layer in the center is primarily composed of carbohydrates.
• Germ: The innermost layer includes plant components, proteins, minerals, and vitamins.

You can crack, grind, or roll grains into meals. A whole grain, on the other hand, consists of all three. Regardless of how you do it, removing the bran and germ from grains results in processed grain. As a result, it is deficient in several essential nutrients.

Whole grains include popcorn, quinoa, millet, rye, bulgur (cracked wheat), brown rice, wild rice, barley, buckwheat, sorghum, and freekeh. “Whole grain products” refer to foods made from whole grains. You can easily use them to make many bread, spaghetti, and breakfast items.

8 Amazing Health Benefits of Eating Whole Grains You May Know

1. High in Fiber and Nutrients 

Whole grains provide numerous essential elements. A few examples are:

• Fiber: Whole grains primarily contain fiber in the bran.
• Vitamins:Some B vitamins abundant in whole grains are Niacin, thiamine, and folate. 
• Protein: Every serving of whole grains has several grams of protein.
• Minerals: In addition, they are rich in minerals, including manganese, magnesium, iron, and zinc.
• Antioxidants: Whole grains are rich in antioxidant-rich substances. This group includes sulfur compounds, phytic acid, lignans, and ferulic acid. 
• Plant compounds: Consuming whole grains can help lower your disease risk because they contain many plant chemicals. Polyphenols, stanols, and sterols are all part of this group. 

 2. Reduce the Risk of Stroke.

Eating more whole grains may reduce your risk of having a stroke.

A study of six trials involving over 250,000 people discovered that individuals who ate the most whole grains had a 14% lower risk of stroke than those who ate the fewest.

Whole grains may help reduce your risk of stroke since they include fiber, vitamin K, and antioxidants, among other things. The Mediterranean diet and Dietary Approaches to Stop Hypertension (DASH) plan suggest that consuming whole grains can reduce your risk of stroke.

3. Minimize the Risk of Heart Disease. 

Whole grains have the health benefit of lowering your risk of developing heart disease, the world’s leading cause of death.

A ten-year study found that consuming three 1-ounce (28-gram) whole grains daily could reduce your risk of heart disease by 22%. Another 10-year study of 17,424 adults discovered that eating more whole grains reduced the incidence of heart disease by 47%. According to the study’s authors, heart-healthy diets should focus on whole grains rather than processed grains. 

Whole-grain breads and cereals, particularly those containing additional bran, have been associated with a lower risk of heart disease. 

4. Minimize the Risk of Obesity.

Some fiber-rich foods will keep you satisfied while keeping your calorie intake modest. Some people who desire to reduce weight believe that high-fiber meals can assist.

According to one study, whole grains and foods made with them may reduce your risk of obesity because they make you feel fuller than processed grains.

A study of 15 studies involving over 120,000 people discovered that those who ate three meals of whole grains per day had a lower body mass index (BMI) and less abdominal fat.

Another study, which examined research conducted between 1965 and 2010, found that cereals containing whole grains or wheat had a slightly lower prevalence of obesity.

5. Minimize the Risk of Type 2 Diabetes.

Eating whole grains instead of refined carbohydrates may reduce your risk of developing type 2 diabetes.

A review of sixteen studies discovered that consuming two servings of whole grains daily and switching from refined grains to whole grains may help lessen your risk of developing diabetes.

One reason is that whole grains, which are high in fiber, can help people for weight management and avoid becoming overweight, which is associated with diabetes.

Eating whole carbohydrates has also improved insulin sensitivity and decreased morning blood sugar levels.

Whole grains contain magnesium, a mineral that aids the body’s glucose metabolism and has been related to insulin sensitivity. This mineral may be to blame.

6. Reduce Chronic Inflammation.

Inflammation is the root cause of many chronic disorders.

According to some research, whole grains may help reduce inflammation.

One study discovered that women who consumed the most whole grains had the lowest death risk from chronic inflammation-related diseases.

According to a new study, people with poor diets that included processed wheat items rather than whole wheat products had lower inflammatory markers.

Public health professionals have long advocated for replacing processed grains with whole grains, and this and other research support their findings.

7. Improve Digestive Health.

Whole grains of fiber can help you go to the bathroom more frequently in various ways.

To begin, fiber prevents constipation by making stools bulkier.

Second, some dietary fibers produce prebiotics. This means they help your digestive system stay healthy by feeding the beneficial bacteria in your stomach.

8. Reduce the Risk of Cancer.

While some studies have found that whole grains reduce cancer risk, others have found the opposite.

A meta-analysis of 20 trials found no link between the two, but six indicated a lower cancer risk.

Colorectal cancer is one of the most frequent types of cancer, and recent research suggests that whole grains may help fight it most effectively.

Fiber may help reduce your risk of developing cancer because it is beneficial in other ways. One of these is that it functions as a prebiotic.

Other components of whole grains that may help cancer prevention include phytic acid, phenolic acids, and saponins.

Read More How To Grow Grains In Your Garden At Home

Why Do You Eat Whole Grains for Breakfast?

There are numerous ways to include whole grains in your breakfast.

The simplest thing could be replacing processed grains with whole grains.

If you usually have white spaghetti, swap it for whole-grain or 100% whole-wheat pasta. It would help if you handled bread and cereals similarly.

Check the ingredient list to see if it contains whole grains.

Look for the term “whole” before the grain. Using “wheat” instead of “whole wheat” does not imply that the wheat is whole.

Even whole grains like quinoa, which you may not have tried before, are open for experimentation.

Some tips for consuming more whole grains:

• Cook some grains, such as oats, and convert them into porridge.
• Tossed buckwheat groats make an excellent addition to cereal or yogurt.
• Enjoy a snack of air-popped popcorn.
• You can make polenta with grain-free cornmeal.
• Use brown rice instead of white rice or another whole grain, such as quinoa or farro.
• Season vegetable soups with barley.
• Instead of white flour, substitute whole-wheat pastry or whole-grain flour.
• For tacos, use stone-ground corn tortillas rather than white tortillas.

Final Thought

Whole grains offer numerous health benefits. Regular consumption of whole grains may be associated with a lower risk of heart disease, type 2 diabetes, and obesity. Using whole grains instead of processed grains clarifies this.

Whole grains also benefit the digestive system due to their high fiber content. People with gluten intolerance should avoid wheat, barley, and rye. Eating whole grains daily can help you improve your health and live longer. Steel-cut oats and other whole-grain breakfast items are popular for their health benefits.