Do you know the essential whole grains benefits?
You will be unaware of these wonderful benefits of whole grains
Let us tell you the Benefits of Whole Grain after that you will know why Whole Grain is beneficial.
Since the beginning of civilization, whole grains have been consumed in the diet. According to scientific studies, whole grains are very beneficial for health, which reduces the risk of diabetes, heart disease and high blood pressure.
But in the modern era, according to some types of diet plans, such as the Paleo diet, the consumption of grains is harmful to health. It is worth mentioning that the said diet plan includes food items eaten in the Palaeolithic period (about 10,000 years ago) such as meat, fish, fruits, vegetables, nuts etc. They believe that the change in our diet with agriculture is not genetically compatible with the human body.
In spite of all this, whole grains have their own importance in the prevailing diet in the modern era. Excess intake of refined grains can cause health problems such as obesity and inflammation.
So let’s know about the benefits of consuming whole grains:
Health Benefits of Whole Grains –
The seeds of a plant like grass are called grains or cereals like paddy, wheat, maize etc.
Seeds derived from different varieties of plants, trees and shrubs such as Kinua, Amarnath (Chaulai) are also considered whole grains.
There are many types of whole grains, such as:
- Brown rice
- Wheat Berry
Items made from these foods are called whole grain foods, including bread, pasta, ‘breakfast serial’, etc.
Whole grains are beneficial for the digestive system –
Fiber is found in abundance in whole grains, which helps to keep the digestive system healthy. Fiber increases feces which does not cause constipation. Also, some types of fiber found in whole grains act as a prebiotic. These prebiotics help to increase beneficial bacteria in the intestines which is important for the digestive system. These bacteria improve digestive system as well as increase the absorption of nutrition and also help in strengthening the body’s immune system.
Whole Grains Keep Cholesterol Control –
Consuming whole grains also helps in controlling cholesterol. These grains not only inhibit the absorption of harmful cholesterol but can also reduce triglyceride levels. Overall, whole grains reduce the risk of heart disease.
According to one study, women who consumed whole grain products two to three times daily had a 30 percent lower risk of dying from heart attack or heart disease than women who consumed such foods only once a week did.
Whole grains are beneficial for the heart –
Consumption of whole grains can reduce the risk of heart disease. Heart disease is the leading cause of death worldwide.
A study conducted in 2016 found that consuming whole grains one to three times a day can reduce the risk of heart disease by up to 22 percent.
The type and quantity of cereal and carbohydrate-based products consumed by 17,424 adults in Spain for more than 10 years was followed. It found that those who consumed whole grains as a total carbohydrate had a lower risk of heart disease by 47 percent.
Whole grains saved from stroke –
Eating whole grains can also help reduce the risk of stroke.
According to six studies conducted on nearly two and a half million people, the risk of stroke was lower by up to 14 percent among those who ate plenty of whole grains.
In addition, whole grains contain three compounds – fiber, vitamin K and antioxidants that can reduce the risk of stroke.
Whole grains reduce obesity –
Eating fiber-rich food reduces your call for frequent meals. Therefore, it is advisable to eat fiber-rich food to lose weight.
Those who consume enough whole grains have less weight than those who eat refined grains. According to some research it can also reduce the risk of obesity.
Significantly, in 15 studies conducted on about 120,000 people, it was found that those who ate whole grains three times a day had lower BMI and abdominal fat.
Middle-aged men and women who consumed a fiber-rich diet for 12 years compared to refined products were found to have a weight of 3.35 kg less than the rest.
Diabetes treatment with whole grains –
Whole grains prevent your blood sugar levels from rising, reducing the risk of type 2 diabetes.
Consuming whole grains instead of refined grains can help reduce the risk of diabetes.
This is also because fiber-rich whole grains help control weight and weight gain can cause diabetes risk.
Properties of whole grains save from cancer –
According to a review of 20 studies on this topic, the consumption of whole grains was found to reduce the risk of cancer in six studies, while 14 did not find any relation to it.
Some research suggests that the anti-cancer benefits of consuming whole grains have been seen in rectal cancer, the most common cancer for men and women alike.
Additionally, some of the health benefits associated with fiber may also help reduce the risk of cancer. They are rich in antioxidants and prebiotic.
In addition, phytic acid, phenolic acid and saponin present in whole grains can also help slow the development of cancer.
Whole grains reduce the risk of untimely death –
If the risk of chronic diseases is less then the risk of untimely death is also less.
According to a 2015 study, consumption of whole grains, especially heart disease, may reduce the risk of untimely death.
Consuming every two teaspoons of whole grains can reduce the risk of untimely death by up to 5 percent.
Reduce blood pressure with whole grains –
Eating whole grains is not only beneficial for heart disease, cholesterol and triglyceride, but is also very useful for blood pressure. The most important risk factors for heart disease include high blood pressure. According to one study, the risk of high blood pressure was found to be as low as 19 percent among men who consumed whole grains for a week. So if you want to keep your high blood pressure under control then whole grains should be started from today.
Whole grains should relieve swelling –
Burning-inflammation is the root of many chronic diseases. But according to some research, intake of whole grains can help reduce them. Asthma is one such disease that can be reduced through the consumption of whole grains. A study found that whole grains, barley and brown rice may help reduce inflammation of the intestines.
One study found that women who consumed plenty of whole grains were less likely to die from chronic diseases associated with inflammation.
In addition, according to a recent study, when consuming refined products, when consuming whole grain products, they were found to reduce problems related to inflammation.
Side Effects of Whole Grains –
Wheat, barley and rye contain gluten, a type of protein. Some people may be allergic to its intake. Due to gluten allergy, you may have celiac disease or gluten sensitivity whose symptoms include fatigue, indigestion and joint pain.
Some grains, such as wheat, have high amounts of short-chain carbohydrates called FODMAPs. This can cause symptoms with irritable bowel syndrome (IBS).
Diverticulitis is another problem that needs to be avoided in fiber intake. There is inflammation in the small intestine, for which a very small amount of fiber is required for its treatment.