A good diet is the most important factor in developing better health and fitness in a human being. It is very necessary to ensure whatever we eat is healthy, otherwise, we are opening ourselves to a bunch of deadly and health-altering diseases and problems in the future. Eating good food and exercising daily is the best solution to be safe from all future diseases and problems. It keeps you energized, happier, and personally satisfied with yourself. However, the journey to health and fitness is often about loving proteins and despising carbs, primarily whole grains, even when people don’t know about the health benefits of whole grains.
Whole grains have been an integral part of the human diet for a very long time, and their adequate intake is a must. It has been the only source of food for people through wars, calamities, and whatnot. But, now, we’re constantly trying to supplement it with something heavy in protein content. Hence, we have collated a bunch of benefits of whole grains that make them an essential addition to one’s diet. But first, let’s understand what whole grains are and why one should consume it.
What Are Whole Grains?
Grains are the seeds of cereals which are grass-like plants. The most common varieties include rice, corn, wheat, etc.
They have three parts:
1. Bran – hard, outer shell consisting of antioxidants, minerals, and fiber.
2. Endosperm – middle layer mostly made of carbs.
3. Germ – It is the inner layer that consists of nutrients like proteins, vitamins, minerals, and other plant compounds.
It is considered to be whole grain if it has these three components present in their original proportions.
Here are the different varieties of whole grains present around us:
Oatmeal, popcorn, millet, quinoa, brown rice, barley, buckwheat, etc.
Benefits of Whole Grains | Health Benefits Of Whole Grains In One’s Diet
Now, let’s understand the Health Benefits of Whole Grains and why one should not neglect them from one’s daily diet.
1. High in Nutrients
Whole grains are high in several nutrients such as fiber, vitamins, minerals, proteins, antioxidants, and plant compounds.
2. Lower the Risk of Heart Diseases
A total of ten studies concluded on the fact that just 28 gram serving of whole grains every day may reduce the risk of heart diseases by about 22% in the future, which is currently one of the leading causes of deaths worldwide.
3. Lower the Risk of Stroke
In an analysis of studies that have involved about 2,50,000 people, it has been seen that people eating most whole grains had 14% fewer chances of suffering from a stroke. Hence, one should definitely consume it in any form.
4. Benefit of Whole Grains in Weight Loss
Eating foods that are rich in fibers fills you up faster and prevents overeating, and that is the reason why these foods are preferred for people who want to lose weight or maintain their weight. It has been shown in research, that eating three servings of whole grains daily links to lower Body Mass Index (BMI) adding up to another one of the great benefits of whole grains.
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5. Lowers the Risk of Type 2 Diabetes
Obesity, which is an important factor in those who suffer from type 2 diabetes is prevented by eating adequate whole grains, and thus the risk reduces too.
6. Supports Digestion
The fibers present in whole grains give bulk to stools and lowers the risk of constipation, and also they act as prebiotics which is very important for better and healthier digestive health.
7. Reduce Chronic Inflammation
Inflammation is one of the most primary factors of many chronic diseases, and it has been proved by studies that eating whole grains reduces inflammation giving us other great health benefits of whole grains.
Suggested Read: Healthy Types Of Flour You Need To Add To Your Diet
8. Reduces the Risk of Cancer
Colorectal cancer, which is one of the most common types of cancer is prevented up to an extent by the intake of whole grains on regular basis, also supported through various studies. However, several other studies have also shown mixed results about the same, but overall, better effects have been seen.
9. Reduces the Risk of Premature Death
As it reduces the risk of having chronic diseases, automatically, the risk of premature death drops low. One ounce of whole grains every day reduces the risk of premature death by 5%.
So, this was all you need to know about whole grains and the benefits of whole grains, along with how effective and beneficial it is for one’s health. Eating healthier and doing exercises on a daily basis will prevent any type of disease from summoning in the future, after all, a healthy body is a problem-free body.