Unveiling the Secret Health Benefits of Whole Grains for a Better Lifestyle

HealthEvokeMay 12, 2024

6 6 minutes read

Whole grains provide minerals such as iron and magnesium, which assist to decrease total cholesterol and inflammatory levels.

Secret Health Benefits of Whole Grains

As part of a balanced diet, you should aim to consume grains on a daily basis, with at least half of them being whole grains.Whole grains provide various possible health advantages, including decreased cholesterol and blood pressure and improved digestion.

People with celiac disease or gluten sensitivity are unable to consume certain whole grains, such as wheat, rye, or barley. Nonetheless, many varieties of whole grains are safe to eat and provide several health advantages. Read on to learn about whole grains, where to get them, and why you should consume them.

What Are Whole Grains?

Whole grains contain the whole seed, or kernel, of the plant in its unprocessed state.

There are three edible parts to a kernel:

Bran: Fibre, B vitamins, copper, iron, magnesium, phosphorus, potassium, magnesium, antioxidants, and phytochemicals are all present in the outer layer of the kernel.
Germ: This portion of the kernel provides healthful lipids, polyphenols, and vitamin E. It also has the ability to develop into another plant.
Endosperm: This is the largest portion of the kernel, and it is packed with starchy carbs and proteins.

Examples of whole grains include:

Bulgur
Cornmeal
Faro
Oatmeal
Whole-wheat flour

Whole grains may be consumed unprocessed or combined to make dishes like whole-grain pasta and bread. However, not all pasta and bread are composed of entire grains. Certain brands use enhanced or refined grains. Refined grains have one or more of the three kernel components removed, in contrast to whole grains. For instance, white or wheat flour will remove the bran and germ. Because they lose fibre and minerals, refined grains are less nutrient-dense than whole grains.

Refined grains that have been enhanced with iron, folic acid, niacin, riboflavin, and thiamin are known as enriched grains. Grain enrichments are low in fibre and protein.Remember that bread is not always composed of whole grains, even if it appears brown as whole grain bread often does. Brown sugar, molasses, or caramel colouring may be used to colour it.

Benefits of Whole Grains

Compared to refined and fortified grains, whole grains are higher in nutrients. For instance, insoluble fibre found in whole grains supports heart and intestinal health, aids in weight management, and ensures regular bowel motions.

Contains Resistant Starch

Glucose, also known as sugar, is produced by the body as it breaks down carbohydrates.One kind of carb that is difficult for the small intestine to digest is resistant starch. In the big intestine, resistant starch ferments instead. Next, resistant starch functions as a prebiotic for probiotics, which are good microorganisms.

One excellent source of resistant starch is whole grains. According to some research, you should eat 15–20 grams of resistant starch per day.Among the sources of resistant starch are:

Beans, peas, and lentils
Cooked rice
Oats, oatmeal, or barley
Plantains or green bananas

Lowers Blood Pressure

Whole grains include fibre, which lowers blood pressure. One of the biggest risk factors for heart disease, the leading cause of death for people in the US, is hypertension, or high blood pressure.The risk of hypertension decreases with increasing consumption of whole grains.

Lowers Inflammation

According to a 2020 review, whole grains offer anti-inflammatory and antioxidant qualities that may lower the incidence of inflammatory diseases including allergies and asthma.

According to some data, whole grains may lower the levels of inflammatory markers. Whole grains, for instance, may lower levels of C-reactive protein (CRP). Elevations in CRP indicate inflammation throughout the body.

High CRP levels have been linked by researchers to diseases such as:

Heart disease
Type 2 diabetes
Premature birth
Preeclampsia, or high blood pressure during pregnancy

May Contribute to Longevity

Whole grains have the potential to extend your life in addition to improving it. Whole grains have been associated in studies with a lower risk of death from all causes. A 2021 research, for instance, discovered that consuming whole grains may prolong life expectancy more than a diet heavy in fat and protein.

Might Reduce Cancer Risk

Consuming whole grains may reduce the chance of developing several malignancies, including pancreatic, breast, and colorectal cancers, according to some research. However, it is still unclear how exactly whole grains affect the risk of cancer.

Protects Teeth and Gums

Inflammation and other medical disorders including heart disease are associated with gum disease. Owing to their anti-inflammatory characteristics, whole grains could provide gum disease prevention.

Reduces Cholesterol

Oat bran and oatmeal are two examples of healthy grains that might help stop your body from absorbing cholesterol. High triglycerides and low-density lipoprotein (“bad”) cholesterol are important heart disease risk factors.

Regulates Blood Sugar

The fact that whole grains prevent blood sugar spikes better than processed grains is one of their key advantages. In the event that you have diabetes or prediabetes, controlling your blood sugar levels is beneficial.

When water is absorbed by the soluble fibre in whole grains, a gel-like material is created. After eating, blood sugar levels may rise less because the soluble fibre gel slows down digestion and may make it more difficult for the glucose from carbs to be absorbed into the intestines.

Supports Gut Health

Whole grains include insoluble fibre, which supports intestinal health.Diverticulosis, for instance, causes tiny pouches to grow and press on vulnerable areas of the colon wall. If diverticulitis progresses from diverticulosis, it might result in inflammation of those pouches.Insoluble fibre has been shown in studies to provide some protection against diverticulitis.

In as little as six weeks, switching to whole grains from refined grains may boost the amount of beneficial bacteria in your digestive system. Inflammation may be brought on by an excess of harmful bacteria in the stomach.

Weight Management

Insoluble fibre, found in whole grains, helps food pass through the digestive tract and gives your diet more substance. Because of this, whole grains make you feel fuller for longer, allowing you to eat less and control your weight.

However, there isn’t any conclusive proof that consuming whole grains reduces body fat or weight.Eating refined grains and other highly processed meals nonetheless leads to increased food consumption and weight gain.

Even if consuming whole grains does not result in weight loss, in the long run, they may promote a healthy distribution of body fat.

Nutrition of Whole Grains

Depending on the kind of food, whole grains have different nutritional values. One typical piece of multigrain bread, for instance, has the following nutrients, including whole grains:

Calories: 68.9
Fat: 1.1g
Sodium: 99.1mg
Carbohydrates: 11.3g
Fiber: 1.9g
Added sugars: 1.7g
Protein: 3.5g

Eating whole grains is mostly beneficial for fibre. Two slices of multigrain bread will provide you with almost four grams of fibre, but the same quantity of white bread will only provide you with 1.35 grams.Similarly, one cup of cooked brown rice has 3.2 grams of fibre, whereas a cup of cooked white rice contains 0.63 grams.

Remember that not all whole grains have a high fibre content. For every 100 grams of each grain, the highest-fiber whole grains are typically barley, oats, and wheat.

In general, whole grains like whole wheat have more mineral content than processed grains. These include:

Iron: Helps prevent anemia and distributes oxygen throughout the body
Magnesium: Strengthens bones and keeps the heart and nerves functioning
Selenium: Aids in the production of antioxidant enzyme-producing proteins that guard against cell damage.
Zinc: Supports the immune system and cell division

Generally speaking, whole grains are not a great provider of calcium. However, one grain—a kind that is popular in Ethiopia and known as teff—provides some calcium.About 123 milligrams of calcium are found in one cup of cooked teff, which is comparable to half a cup of cooked spinach.Adults should take 1,000 mg of calcium each day, according to the NIH.

Risks of Whole Grains

Whole grains are generally safe to eat. Nonetheless, several whole grain varieties are off limits to those who have celiac disease. Gluten is found in barley, rye, and wheat.

In those who have celiac disease, gluten sets off an immunological reaction that causes damage to the small intestine. Symptoms of celiac disease include diarrhea, constipation, and bloating. Similarly, those who are sensitive to or have an intolerance to gluten may have same symptoms.

If you adhere to a gluten-free diet, instead, continue using the following starches and grains:

Amaranth
Buckwheat
Cornmeal
Gluten-free oats
Millet
Quinoa
Rice

Tips for Consuming Whole Grains

Look for the term “whole grain” or the grain’s name on the ingredient label to identify whole grains. Furthermore, look for the words “whole wheat” or “100% whole wheat” on the container. Make sure the grain appears on the label among the top three components.

Five to eight servings of whole grains should be consumed each day. The following might be found in one serving of whole grains:

1/2 cup of cooked brown rice
1/2 cup of whole-wheat pasta
Five whole-wheat crackers
One cup of multi-grain cereal
One slice of multi-grain bread

Conclusion

Whole grains comprise every component of a seed. These grains are rich in micronutrients like calcium, iron, and zinc as well as macronutrients like protein and fibre. Benefits of whole grains include lowering inflammation, which is connected to long-term health issues, and extending life expectancy.