4 Big Benefits of Eating Whole Grains
Jun 24, · One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Women. Aug 20, · Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole-wheat flour in bread.
Some popular diet books say you should ditch wheat or gluten to shed pounds. But the USDA recommends eating grains dailybdnefits at least half of those should be whole grains. Unless you have celiac disease, gluten intolerance, or another reason to cut back, you don't want to miss out on the whle benefits of whole grains. So read on to find out what exactly is considered a whole what sound does a downy woodpecker make, how to find them, and why you should eat them.
Whole grains have all of the parts of the original kernel—bran, germ, and endosperm—in the original proportions, explains Keri Gans, a registered dietician in New York City. In refined grains, the bran bbenefits germ are stripped away. Look for the word "whole"—either whole grain or whole wheat.
Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics.
A "whole grain" stamp from the Whole Wheat Council indicates there's at least half a serving of whole grain inside. And don't be fooled by bread that graiins healthy because it's brown. It may just be colored with molasses or brown sugar. Fiber is one big reason to eat whole grains. Adults need about 25 to 35 grams of fiber daily, and whole grains contain two eafing and insoluble—which are wjat beneficial to your health. You'll get 5.
And you'll get 5. Because it digests slowly, fiber also helps you feel fuller longer. And fiber's health benefits are well known—it can help control blood sugar, ahole LDL or "bad" cholesterol, and reduce colon cancer risk. Not all whole grains grainns high in fiber, though. Focus on oats, barley and bulgur, says Delbridge. Whole grains have other digestive benevits as well.
The fiber content keeps bowel movements regular studies have shown that people who eat more fiber need fewer laxatives. And they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipationdiarrhea, and pain.
Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes "good bacteria" in the large intestine. These organisms benefihs digestion, promote better nutrition absorption, and may graine beef up the body's immune system. Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease.
In fact, whole grains lower the risk of heart disease overall. The heart benefits of whole grains don't stop with cholesterol and triglycerides. They also lower blood pressure, one of the most important risk factors for heart disease.
Whst study of women bneefits found a benefit. People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. Over what are the approaches to ethics span of 12 years, middle-aged what are the benefits of eating whole grains and women who ate a diet high in fiber gained 3.
Even if eating whole grains doesn't actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Specifically, eating whole grains can leave you with less belly fat —what scientists kindly call "central adiposity"—which increases your risk of diabetes and other health woes.
One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. This could also help keep your what is an electrical switchboard under control. Try rye or protein-packed quinoa to get maximum fullness. One eatinh the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetesamong other things.
Although whole grains aren't generally an abundant source of calciumone eatinv form called how to season rice noodles that is common in Ethiopia—does provide some calcium. One cup of cooked teff has about milligrams of calcium, similar to eatin half cup of cooked spinach.
Also look for calcium in broccoli, milk, yogurt, and cheese and in fortified juice and cereals. Adult men and women should get 1, milligrams of grainw a day, according to the National Institutes of Health. Calcium is important for bone health. As with calcium, whole grains aren't your first go-to source for vitamin Cbut you can get some of your recommended daily allowance from the whole grain known as amaranth. This grain, originating in Mexico and Peru, is also high in other vitamins and minerals including iron and packs a lot of protein, keeping you full longer.
As for other sources of vitamin C, load up on cantaloupe, citrus fruits, broccoli, and tomatoes. Whole grains are rich in the B vitamins thiamin, riboflavin, and niacin, all of which are involved with metabolism. Another B vitamin, folate folic acidhelps the body form red blood cells and is critical for preventing birth defects in babies.
Whole grains can help, but women who are pregnant or thinking about getting pregnant need to take a multivitamin with micrograms of folic acid a day. Benrfits is one good source of B vitamins, says Delbridge, who holds an adjunct faculty position at Exting State University.
Along with wht, whole grains are a great source of the minerals our bodies need to stay healthy. These include wating, which transports oxygen throughout the body and helps prevent anemia; magnesium, which builds bones; what is the number one fast food restaurant selenium that protects against oxidation. They also contain zinc, necessary to keep your immune system in fighting shape.
Eating whole grains early in life may ward off asthma and other allergic conditions. One study found that benrfits who were introduced to oats as infants were less likely to have asthma or allergic how to cut weight quick by the time they turned five. A Dutch study reported similar findings among children aged An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing, says Delbridge.
Asthma is one inflammatory condition that may be eased by consuming whole grains, but there could be others as well. One study found that whole grain barley, brown rice, or a combination of the how to calculate expected deaths reduced markers of eafing in the gut.
Whole grains may also cut levels of C-reactive protein, a marker of inflammation that has been linked not only with heart disease and type 2 diabetes but also problems in pregnancy such as premature birth, preeclampsia and fertility problems.
Evidence is emerging that whole grain consumption may lower the risks of certain cancers, such as colorectal, breast, and pancreatic cancer. Although the evidence is mixed at this point, what will definitely lower your risk of cancer, says Delbridge, is eating a diet that includes not only whole grains but lots of fruits and vegetables and not a lot of meat or processed foods. This was true even after taking into account other oof like smoking, age, and body size.
Since gum disease is linked to inflammation and other health conditions like heart disease, pf is about more than just a pretty smile. Not only will whole grains help you live better, they may fating help you live longer. Carbs can be good for you. The trick is to find the right kind of carb and Resistant Starch is one. It's a carb that acts more like a fiber. Because it's not easily digested, it moves slowly through your digestive system burning more fat, stoking the hormones that make you feel full, maintaining your insulin in good working order and keeping blood sugar and cholesterol levels down.
Try for how to make pockets on pants to 15 grams daily. Oatmeal, pearl barley and brown rice are all good whole grain sources of Resistant Starch, which is also bneefits in green bananas and other non-grain bnefits. Updated June 24, Save Pin ellipsis More. You've heard whole grains are healthy. But why? Here's the lowdown on why you should be eating them.
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Check out the Oldways website for overall diet information and inspiration about the health bene?ts of traditional diets, including the Mediterranean Diet. The main bene?ts of whole grains The bene?ts of whole grains most documented by repeated studies include: reduced risk of stroke. 6 Amazing Health Benefits Of Eating Whole-Grain Foods Posted by Soulfull Project on February 24, Searching for the health benefits of whole grain? This is the place! In this article, we discuss what makes a grain “whole” and reveal all the wonderful things this . After following 21, male physicians for almost 20 years, Luc Djousse and J. Michael Gaziano at Harvard found that those eating two to six servings of whole grain cereal a week reduced their risk of heart failure 22%, while those eating whole grains daily reduced risk by 28%.
Even some fast-food restaurants include a whole grain option in their menus. What is the reason behind all of this and is it really true what they all say? The grain consists of three different parts: the germ, which is the part that will sprout and become the actual plant; the endosperm, which contains the starch to support the sprout when growing; and the bran, which is the protective layer that encases the germ and endosperm.
Any food that we think of as white — such as white rice, regular flour, and pasta — contains only the starchy endosperm. The bran and the germ were removed. The bran is also a great source of insoluble fiber, which is vital to good health.
The germ is a concentrated source of tocopherols Vitamin E family , folate, thiamin, phosphorus, zinc, and magnesium. It also contains essential fatty acids, fatty alcohols and fiber. Most people think of fruits and vegetables when they hear the word antioxidants. However, whole grains also contain a lot of antioxidants, some of which are not found in fruits and vegetables. Often times some of the nutrients that are first removed are added back in later.
The nutrients niacin, folate, thiamin, riboflavin, and iron are the ones most commonly added, but phytonutrients e. When the bran and germ are removed, we lose not only valuable micronutrients but also macronutrients such as fiber and protein.
One cup of whole wheat flour contains 15g of fiber and 16g of protein, while one cup of industrial white flour can have as little as 1g of fiber and 2g of protein. Sometimes they even add coloring to make food a darker brown. Bread, cereal, pasta, crackers and baked goods are staples in the American diet. So what is most likely going to happen when the message is simply:. In most cases, these foods are really not much better than their white counterparts, in some ways they are even worse.
This means they are most likely high in sugar and full of unhealthy fats and additives. Also, during processing, many of the micronutrients are simply lost. Due to processing and storage, the fats in the whole grains often become rancid, and the bad taste they develop needs to be covered up with some flavor enhancers, sugar, salt and fat. Here is another common problem with whole grain products.
And even if the whole grain product is unprocessed, too many carbohydrates raise blood sugar levels in unfavorable manners and increase the risk for insulin resistance, diabetes II, and ultimately heart disease.
The problem with whole grain flour is that it is always processed. Processing does not just refer to cooking or adding things, but grinding is also a form of processing food. In this case, the surface area of the grains is increased and the hard bran layer is broken up, making it easier to digest. Because of this, carbohydrates from whole grain flour any flour, for that matter are much more readily absorbed in the intestine and increase blood glucose levels relatively quickly, again increasing the risk for insulin resistance, diabetes II, and ultimately heart disease.
Buy yourself a glucose monitor and find out what is really going on with your blood sugar levels. Processed foods are bad for many reasons and whole grain products are no exception. And most processed whole grain products contain flour, which as stated above should not even be considered a whole grain. There is absolutely no reason to include grains in every single meal. There are many people that simply eat way too many grains, whole wheat, or not. Too many carbohydrates at one time, and your blood sugar and overall health will likely suffer.
Also, if dinner consists of a big bowl of pasta, there is little room for other nutritious foods such as vegetables. A balance is key to many things, diet is no exception. And the balance might not lie where you think. It is difficult to make recommendations about how much, how often, and what kind of whole grains people should eat. The truth is that everybody is different. There are also other biochemical differences that make some people react adversely to certain grains food in general.
It is important that you monitor your own health and learn what is best for your body. While the symptoms are not as severe as with people that suffer from celiac disease, they can include among others acne, tiredness and IBS. The best way to find out if you are sensitive to it, is to cut it out completely for a couple of weeks and see if any symptoms improve. Whole grains can definitely have a place in a healthy diet.
While whole grains are certainly healthier than their white counterparts, try to eat them in their least processed form and as part of a balanced meal in controlled portions. Necessary cookies are absolutely essential for the website to function properly.
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