Health benefit of eating whole grains
There is this agreeable saying that health is wealth. But it is disappointing that we most times are more careful when it comes to securing our wealth than we do in securing and protecting our health. One has to be healthy to acquire wealth. The human body is mainly composed of different kinds of nutrients derived from the classes of foods we all know. To eat healthy, we must eat food comprised of the six classes of food in the right proportion.
Whole grains are one extremely vital food substance that contains nutrients that are very expedient for us, and it covers most of the nutrients our body need. Grains are important sources of many nutrients, including fiber, vitamin B and minerals which is important for a healthy immune system.
What are Whole Grains?
Whole grains are the grains of cereals such as wheat and maize that have not been processed. Whole grains are a source of carbohydrate, multiple nutrients, and dietary fiber.
Here are list of Whole Grains:
Whole wheat, oats, brown rice, barley, corn, quinoa, buckwheat and millet. These provide benefits for a healthy heart.
Let`s look at some health benefit of eating whole gains.
Whole grains contain a lot of fiber:
Fiber is one good reason to eat whole grains. Adults need about 25 to 35 grams of fiber daily, and whole grain contains two types, soluble and insoluble which are both beneficial to our health. Fiber also helps you feel fuller longer, fiber`s health benefit are well known and it can control blood sugar, lower bad cholesterol and reduce colon cancer risk.
They help digestion:
Whole grains have other digestive benefit as well. And they help ward off diverticulosis, the condition in which little pouches form in the colon wall causing inflammation, constipation, diarrhea, and pain. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes good bacterial in the large intestine.
They can help lower cholesterol:
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. People who eat 2-3 serving of whole grains products daily are less likely to have a heart attack or die from heart disease compare with people who eat less than one serving a week.
They can help control weight:
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. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49% lower risk of major weight gain compared with woman who eat doughnuts and white bread.
They make you feel full:
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. Whole grains take longer to digest and have a more satiating effect. This could also help keep your portion under control.
They help regulate blood sugar:
One of the main benefit 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 in one study who ate 2-3 servings of whole grains a day had a 30% lower risk of diabetes than women who ate little or no whole grain product. Eating whole grains is a smart choice for people with pre-diabetes or high risk of diabetes.
They lower blood pressure:
The health benefit of whole grains don’t stop with reducing your risk of diabetes. They also lower blood pressure which is one of the risk factor for heart disease. One study found a 19% lower risk of hypertension among men who ate more serving of whole grain, compared to those eat less. Eating whole grains instead of refined grains substantially lowers blood cholesterol, blood pressure, and insulin levels and this would be expected to reduce the risk of heart disease.
They may reduce asthma risk:
Eating whole grains early in life may ward off asthma and other allergic conditions. Children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turn five. However, an overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined food may reduce the risk of asthma.
They may help you live longer:
Not only will whole grains help you live better, they may also help you live longer. A study for postmenopausal women found that women who consume more of whole grains had 31% lower risk of dying from causes other than cancer or heart disease, compare with women who had few or no whole grains in their diet. And it works in men too.
With all the benefit of whole grains listed above, it is clear that grains are important sources of many nutrients including B vitamins, vitamin C and minerals which are essential for a variety of bodily functions. These benefits are most pronounced in the context of an overall diet. Although no particular food guarantees total good health, whole grain can to a very large extent help improve our health.