Apr 29, 2019
Whole grains are found in grass-like plants and non-grass plants alike. Some examples of whole grains are oatmeal, popcorn, millet, quinoa, brown rice, barley, buckwheat, bulgur, wheat curry and sorghum.
Unlike the refined grains, there are numerous health benefits associated with whole grains that come from the three layers present inside. Firstly, the outermost layer, bran, has minerals and antioxidants. The middle layer, endosperm, has all the carbs, while the innermost layer, referred to as germ, has vitamins and proteins.
Even after being cooked, the three components have to be present in order to be technically called whole grains, otherwise when the germ and bran are removed, they become refined grains, which are then bad for health. The various benefits of consuming whole grain foods on a daily basis are the following.
Eating foods rich in fiber promotes weight loss as it significantly reduces appetite. In a study of 120,000 participants from 15 studies, it was found that 3 servings of whole grains eaten every day lowered body mass index (BMI) and belly fat.
Type 2 Diabetes
The decreased risk of obesity has an impact on insulin sensitivity, thereby simultaneously reducing the risk of diabetes. Magnesium found in whole grains helps the body break down carbs more efficiently, which in turn helps the production and absorption of insulin.
A whole wheat diet reduces chronic inflammation, the root cause of many diseases. According to one study which compared women’s eating habits, women who ate whole wheat the most and refined wheat products the least had lesser susceptibility to chronic inflammation.
Whole grain products have cancer fighting properties, though the research is mixed and varied. One thing for sure is that whole grains are useful in preventing colorectal cancer, one of the most deadly types of cancer. The other benefits come from whole grains being a prebiotic and could slow the spread of cancer and limit its growth in the body.
Diets rich in whole wheat are considered to be effective in preventing strokes and heart disease. A study of 17,424 adults over the span of ten years found that those who consumed more whole grains and carbs had a 47 percent lower risk of heart disease.
Prevents Premature Death
Due to the various health benefits that come with consuming whole wheat products, there is naturally a lower risk of dying. Every serving with 28 grams of whole wheat was linked to a 5 percent lower risk of death, according to studies.
Original post on Medical Daily