Whole Grains have long been recognized as a good fiber source, but researchers are now finding more and more health benefits that must be provided by whole grain foods. Learn why they are the best grains to consume and how in your diet you can get more whole grains.
What's the Full Grains?
Whole Grains maintain all three parts of the grain—including the fiber-rich outer shell (bran), energy-rich endosperm, and nutrient-packed germ—and are rich in vitamins, minerals, complex carbohydrates, antioxidants, and phytochemicals, and have been found to possess several disease-fighting properties.Health effects of Whole Grains
Data suggests that women who eat the average of three portions a day (or 48 grams) of whole grain are up to 36% less likely to have heart disease, stroke, and diabetes than those who have about one serving a day. It is assumed that whole grain fiber avoids the buildup of plaque in the arteries, thereby guarding against heart attack and stroke. Whole grains are often digested more slowly than processed grains, so blood sugar levels stay stable, which helps protect against diabetes.
Another study found that women who consumed more whole grains in their diet gained less weight over a ten-year period relative to those who consumed more processed grains. Experts attribute this to the high fiber content of whole grains, which makes a meal feel more balanced and helps to lower calories. Plus, high-fiber foods appear to take more chewing time, allowing your body time to register that you're finished, meaning you're less likely to overeat.
Choosing Full Grains goods
Buying whole-grain foods can be a little tricky, and there are so many misleading descriptions: Often, goods that claim to be "multigrain," "whole wheat," "enriched," or "100 percent wheat" simply contain only negligible quantities of Whole Grains, if any.The clearer way to assess the Whole Grains content of a food is to review its list of ingredients and look for the type of grain ingredients used: Be aware that the label identifies the grain ingredients as "whole"—for example, "whole wheat"—and should ideally be classified as the first ingredient. If the second is stated, the entire product can only contain between 1% and 49 percent of the Whole Grains.
Whole Grains diet
Eat less processed flour (bagels, low-fiber cereals, spaghetti, pasta, white bread, white rice) and go for the following whole-grain foods:
100% whole-grain breads with ingredients such as whole-grain rice, stone-grain whole-grain flour, barley, oat bran, cracked maize, whole-grain rye and linseed. Look for at least 2 grammes of fibre per serving of 1 ounce.
- Whole-wheat cereals
- Whole-wheat pasta
- Chapati (a whole-wheat Indian flatbread)
- Whole-wheat tortillas
- Whole-wheat pita bread
- Air-popped or light microwave popcorn
- 100% whole-grain crackers
What nutrients are in Whole Grains? Whole grains are an excellent source of essential nutrients, including fiber, vitamins, minerals, antioxidants, and phytochemicals. Whole grains contain B vitamins, vitamin E, magnesium, iron, and selenium, as well as essential fatty acids. Whole grains provide complex carbohydrates, which are an important source of energy for the body. They are also rich in dietary fiber, which helps to reduce cholesterol levels, regulate digestion, and keep the digestive system healthy.
Benefits of Whole Grains
- Increased dietary fiber: Whole Grains are high in dietary fiber, which helps keep your digestive system regular and promotes gut health.
- Improved heart health: Eating Whole Grains can help reduce your risk of heart disease and stroke by lowering cholesterol levels and reducing inflammation in the body.
- Lower risk of type 2 diabetes: Whole Grains are high in fiber and can help regulate blood sugar levels, lowering your risk of developing type 2 diabetes.
- Weight management: Whole Grains can help you feel fuller for longer, preventing overeating and aiding in weight loss.
- Reduced risk of cancer: Regular consumption of Whole Grains has been linked to a lower risk of certain types of cancer, such as colorectal cancer.
How Whole Grains can help our body?
Whole Grains foods are high in fiber, protein, vitamins, minerals, and antioxidants. They can aid in the prevention of heart disease, stroke, certain cancers, diabetes, and obesity. They can also aid in the regulation of blood sugar levels, digestion, weight management, and the prevention of constipation. They can also help to keep the digestive system healthy and improve overall health.
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