Protein, B vitamins, antioxidants, fiber, and trace minerals are all included in whole grain products (iron, zinc, copper, and magnesium). Actual wheat consumption is beneficial to one’s health for various reasons, including lowering the risk of diabetes and aiding in treating heart disease, high blood pressure, and weight loss.
The bran, seed, and endosperm are the three sections of the whole grain. Each portion of the grain has nutrients that are beneficial to your health. The endosperm is the grain’s interior layer, containing carbs, protein, and trace amounts of vitamins B and minerals. Vitamin E, good fats, vitamin B, phytochemicals, and antioxidants are all found in the germ, the seed section where growth occurs. B vitamins, iron, magnesium, zinc, antioxidants, and phytochemicals are all found in the bran, the outer layer rich in fibers. According to the Dietary Guidelines of 2015-2020 for Americans, adults should consume 6 ounces of grain items per day (based on a 2000-calorie diet), with at least half or three ounces of the grain intake coming from 100 percent whole grains.
Various health benefits to add whole grain in the diet:
1. Healthy Digestive Functions
Because of the fibre content, bowel motions are kept regular, and digestive disorders such as constipation, diarrhea, and others are avoided. Whole grains also include lactic acid, which aids digestion and promotes improved nutrition absorption by promoting beneficial bacteria in the large intestine.
2. Improves heart health
Whole grains offer more fiber than refined grains, and high-fiber diets have been demonstrated to reduce the risk of heart disease by lowering the body’s “bad” cholesterol. Whole grains also contain essential nutrients that help regulate blood pressure and blood sugar levels, both of which are beneficial to the heart. Furthermore, studies have linked a diet high in whole grains to a lower risk of other chronic diseases like type 2 diabetes.
3. Helps in Weight Reduction
When whole grains are included in a low-fat, low-cholesterol diet, they can aid in weight management. Fiber-rich whole grains help people feel satisfied for longer because they digest slowly. Many people find that eating whole grains allows them to eat less and remain full longer because less processed food is more enjoyable. Fiber also encourages the growth of beneficial bacteria in the colon, which can help with constipation.
4. Inflammation may be reduced
Whole grains have been related to a reduction in inflammatory disorders like asthma and arthritis. C-reactive protein, an inflammatory marker interconnected with type 2 diabetes and heart disease, may be reduced by eating whole grains.
5. Whole Grains Can Aid In Cholesterol Reduction
Whole grains aid to decrease triglycerides and prevent the absorption of “bad” cholesterol, both of which are significant contributors to heart disease. Brown rice, whole wheat, oats, barley, and other whole grains can help keep your heart healthy.
6. Low GI and GL.
Many people follow “carb-conscious” diets without understanding what carbs are. Whole grains have lower glycemic indexes (GI) and glycemic loads (GL) than refined grains because they do not cause blood glucose levels to increase. Whole grains are nutrient-dense and valuable even for low-carb diets, aiming to eliminate processed carbohydrates from our diets.
7. Whole Grains Contain Vital Nutrients
While all grains are high in complex carbs, vitamins, and minerals, whole grains are the healthiest. And the minerals in them can have a significant impact on overall health. Protein, antioxidants, and vital trace minerals like iron, zinc, and copper are all whole grains. Whole grains provide B vitamins, folate, iron, magnesium, and selenium, which aid in bone formation, neurological and immune system support, and energy processing.
Consumption of whole grains rather than refined grains is highly advantageous to one’s health. It reduces the risk of heart disease, type 2 diabetes, obesity, constipation, cancer, and various other ailments. Fortunately, in today’s technologically advanced world, we have different healthful whole-grain products to pick from. If you like refined grains, it’s a good idea to switch to whole grains to gain health benefits.
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Conclusion
Starting with breakfast is a terrific approach to incorporate more whole grains into your diet. Start your day with toasted Ezekiel sprouted grain bread and a protein such as peanut butter or an egg or steel-cut oatmeal with fresh fruit and nuts. Make quinoa, bean, and veggie salad to go with it. Dinner can consist of a mixture of brown and wild rice. Salads can also be made with a variety of cereals.