11 Health Benefits of Whole Grains

Whole grains are an excellent source of fiber and have several health benefits, including a decreased risk of type 2 diabetes and obesity,  lowering blood pressure and cholesterol.

Iron and magnesium are elements found in whole grains, which also aid to reduce total cholesterol and inflammation.

You should attempt to eat grains every day as part of a balanced diet, with at least half of those being whole grains. 

Some whole grains, such as wheat, rye, and barley, cannot be consumed by those who have celiac disease or gluten intolerance. However, a variety of whole grains are safe to eat and provide many health benefits. Discover what whole grains are, where to find them, and why you should consume them by reading about them.

Health Benefits of Whole Grains:

Compared to refined and fortified grains, whole grains are more nutrient-dense. For instance, whole grains are a good source of insoluble fiber, which supports gut and heart health as well as regular bowel movements.

For thousands of years, whole grains have been a staple of the human diet.

However, proponents of some contemporary diets, like the paleo diet, assert that consuming wheat is unhealthy.

Whole grains have a distinct health profile than processed grains, which have been related to issues including obesity and inflammation.

In actuality, consuming whole grains is linked to many benefits, such as a reduced risk of diabetes, heart disease, and high blood pressure.

What are Whole Grains?

The seeds of a type of plant known as cereal are known as grains. Wheat, rice, and corn are a few of the most often used kinds.

Buckwheat, quinoa, and amaranth are a few pseudocereals, or non-grass plant seeds, that are also regarded as whole grains.

Three components make up whole-grain kernels:

• Bran:  This is the robust outside shell. It has antioxidants, minerals, and fiber.

• Endosperm:  Carbs make up the majority of the grain's middle layer.

• Germ:  Vitamins, minerals, proteins, and plant components are present in this inner layer.

You can roll, crush, or shatter grains. However, they are still regarded as whole grains as long as these three components are present in their original ratio.

The wheat kernel is stripped of its bran and germ to produce white flour, leaving just the endosperm. The layers that are removed are full of minerals including iron, copper, zinc, and magnesium as well as fiber, B vitamins, antioxidants, and phytochemicals. ‌

Only protein, carbs and a few trace amounts of minerals and B vitamins are present in the endosperm. 

The food guide plate and 4 Medline Plus are a few examples of whole grains.

• Faro Oatmeal
• Bulgur
• Cornmeal
• Whole-wheat flour

Whole grains can be consumed in their natural state or processed into products like whole-grain pasta and bread. However, not all pasta and bread are created with whole grains. Some products employ enhanced or refined grains. Refined grains lack one or more of the three components of the kernel, in contrast to whole grains. 

Refined grains that have been fortified with iron and the B vitamins folic acid, niacin, riboflavin, and thiamin are known as enriched grains. Grain enriched lacks protein and fiber. Remember that simply because bread appears brown, as whole grain bread frequently does, does not imply that whole grains were used in its production. Brown sugar, molasses, or caramel coloring are all acceptable coloring agents.

1-Blood Pressure is Reduced:

Whole grains' dietary fiber lowers blood pressure. High blood pressure, often known as hypertension, is one of the most important risk factors for heart disease, the risk of hypertension decreases as whole grain consumption increases.

2-Potentially Lower Cancer Risk:

Consuming whole grains may reduce your chance of developing some malignancies, including colorectal, breast, and pancreatic cancer, according to some research. However, the precise impact of whole grains on cancer risk is still uncertain.

Although the results are promising, research on whole grains and cancer risk has produced conflicting findings.

According to recent studies, one of the most prevalent forms of cancer, colon cancer, is most likely to be prevented by consuming whole grains.

Additionally, several fiber-related health advantages could reduce your risk of developing cancer. One of these is as a prebiotic.
In addition, whole grains include phytic acid, phenolic acids, and saponins, which may inhibit the growth of cancer.

3-Controls Blood Sugar:

One of the key benefits of whole grains is that they prevent blood sugar spikes when compared to refined grains. If you have diabetes or prediabetes, controlling your blood sugar levels is beneficial.

Whole grain soluble fiber absorbs water to create a gel-like material. The soluble fiber gel slows digestion and might make it more difficult for the intestines to absorb the glucose from carbohydrates, which might lead to less of an increase in blood sugar after eating.
Consuming whole grains instead of processed ones may reduce your chances of developing type 2 diabetes.

Furthermore, research has connected eating whole grains with lower fasting blood sugar levels and better insulin sensitivity.

This might be because of magnesium, a mineral included in whole grains that aids in the body's carbohydrate metabolism and is associated with insulin sensitivity.

4-Lowering Cholesterol:

Oatmeal and oat bran are examples of healthy grains that help stop your body from absorbing cholesterol.

 Triglycerides and high LDL ("bad") cholesterol are important risk factors for heart disease.

5-Encourages Gut Health:

Whole grain's insoluble fiber supports intestinal health.

 For instance, diverticulosis causes tiny pouches to grow that press against weak points in the colon wall. If diverticulosis gets worse, it can develop into diverticulitis, which results in inflammation of the pouches. Insoluble fiber can prevent diverticulitis, according to research.

For as little as six weeks, switching to whole grains from refined grains boosts the number of good bacteria in your gut. Inflammation may result from having an excessive number of bad bacteria in your gut.

6-Reduce Your Risk of  Obesity:

Consuming foods high in fiber will help you feel fuller longer and reduce overeating. High-fiber diets are advised for weight loss for this reason, among others.

Research indicates that whole grains and items produced from them may reduce your risk of obesity since they are more satisfying than processed grains.

7-Prevent  Chronic Inflammation:

Many chronic diseases have inflammation as their primary cause.

There is some proof that whole grains may help lessen inflammation.

According to one study, women who consumed the most whole grains had the lowest risk of passing away from chronic illnesses linked to inflammation.

Numerous illnesses, including rheumatoid arthritis and diabetes, can be exacerbated by chronic inflammation. According to one study that examined deaths caused by inflammatory diseases, women who consumed the most whole grains had a 35% lower risk of dying from inflammatory disorders. 

8-Reduce your Risk of Developing Heart Disease:

The fact that whole grains reduce your risk of developing heart disease, the world's top cause of death, is one of their many health advantages.

Three 1-ounce (28-gram) portions of whole grains per day may reduce your risk of heart disease by 22%, according to a study of 10 studies.

Researchers concluded that diets for heart health should contain more whole grains and less processed carbohydrates.

It might be challenging to differentiate the health benefits of various diets because most research combines many whole-grain varieties.

However, whole-grain foods including breads and cereals as well as bran supplements have been particularly linked to a lower risk of heart disease.

9-Weight Control:

Insoluble fiber, which helps food flow through the digestive tract and gives your diet more volume, is found in whole grains. Whole grains, therefore, make you feel fuller for longer, allowing you to eat less and control your weight.

However, there isn't any concrete proof that consuming whole grains reduces body weight or the amount of fat in the body. However, consuming highly processed foods like refined grains leads to a rise in calorie intake and weight gain.

Even if consuming whole grains does not result in weight loss, over time, they can promote healthy body fat distribution.

10-Reduce Your Stroke Risk:

Your risk of stroke may be reduced by eating more whole grains.

Additionally, whole grains have nutrients including fiber, vitamin K, and antioxidants that can lower your risk of stroke.
The DASH and Mediterranean diets, which may both help lower your risk of stroke, both suggest whole grains.

11-Encourage Healthy Digestion:

Whole-grain fiber can promote healthy digestion in many ways.

First, fiber reduces your risk of constipation and helps give stool volume.

Second, some cereal fibers function as prebiotics. They, therefore, aid in nourishing the good bacteria in your stomach, which are crucial for digestive health.

Because whole grains are high in fiber, they can help with digestive health by reducing constipation and boosting good gut flora. 

It has been demonstrated that a long-term high-fiber diet lowers the chance of developing inflammatory bowel illnesses such as Crohn's disease. 

For those who already have digestive disorders, whole-grain diets might not be the best in excessive quantities. The fiber in whole grains, for instance, may be difficult for those with Crohn's disease or IBS to tolerate, and they may need to restrict their consumption. 

Because many whole grains contain both wheat and gluten, those who have celiac disease, gluten sensitivity, or a wheat allergy should exercise caution when eating them. 

Nutrition:

Depending on the diet, different whole grains have different nutritional values. One normal slice of multigrain bread, which contains whole grains, provides the following nutrients, for instance: Dept. of Agriculture. Multigrain bread, including whole grain.

68.9 calories

Fat: 1.1 g

Salt: 99.1 mg

Carbohydrates: 11.3 g

Fiber:  1.9 g 

Sugar added : 1.7 g

Protein:  3.5 g 

In general, whole grains like wheat have more nutrients than refined grains, like:

• Iron:  Helps prevent anemia and transports oxygen throughout the body.

• Magnesium:  Maintains heart and nerve health and helps create strong bones

• Selenium:   Assists in the production of proteins known as antioxidant enzymes that guard against cell damage.

• Zinc:   Promotes immunological function and cell growth

Calcium is typically not found in great quantities in whole grains. However, one type of grain, teff, which is popular in Ethiopia, does contain some calcium. Teff has about  milligrams of calcium per cup when cooked, which is comparable to a half cup of cooked spinach. Adults should get 1,000 mg of calcium each day, according to the NIH.