Whole grains are those cereal grains that retain the bran and germ, along with the endosperm. Such grains are considered to be quite healthy for an individual. In fact, these days, people are being advised to switch from the refined flour to whole-wheat flour and consume more of whole-wheat products. The common types of whole grains are wild rice, brown rice, whole wheat, oatmeal, white oats, barley, whole rye, bulgar and popcorn. The uncommon types of whole grain include amaranth, millet, buckwheat, quinoa, sorghum and triticale. The best way to consume whole grain products is to flake them, grind or eat them whole, cracked or split. Not only do whole grains help in weight loss, they are also considered to be beneficial in avoiding a number of ailments. Read on to explore the health benefits of whole grains.
Advantages of Eating Whole Grain
- Whole grains promote overall health, since most of the health-promoting components can be found in the germ and bran of the grains.
- Epidemiological studies conducted till date have revealed that people who consume three servings of whole grains on a daily basis are at a slighter risk of being affected by hormone related cancers by 10-40%, digestive systems cancers by 21-43% and stroke by 37%.
- Those who consume whole grain products on a regular basis are less likely to gain weight. So, all those who are planning to lose weight should also consume whole grains, as they help in reducing body fat.
- Consumption of whole grain products would be the best bet for those, who want to reduce their belly fat.
- It is found out that whole grain products, such as bran cereal, whole wheat bread, and brown rice consist, of more nutrients per serving, as compared to their refined counterparts.
- Whole grain products have been found out to have beneficial effects for those suffering from hypertension.
- The outer shell of whole grains is a very good source of essential fibers, and Vitamins (including niacin, Vitamin B6, and Vitamin E). In other words, when you consume whole grains, you intake essential vitamins in their natural form.
- Whole grains are very rich in dietary fiber, antioxidants, proteins and dietary minerals (including calcium, magnesium, manganese, phosphorus, and selenium).
- Including whole grain products in the diet can help one prevent osteoporosis and many other bone related ailments.
- The consumption of whole grains has been linked to reduced risk of coronary heart disease.
- Whole grains have a slow digestibility, making them contribute positively to the glucose and insulin responses. This in turn, has been found to lower the risk of diabetes.
- The consumption on whole grains daily is associated with good health of the carotid arteries.
- Whole grains are rich sources of dietary magnesium, which is directly related to insulin metabolism.
- Many studies suggest that whole grains reduce the risk for all-cause mortality or all-cause death.
- You can germinate and sprout whole grains, in order to gain additional nutritional benefits from them.