Whole Grains health benefits includes lowering cholesterol level, improving digestion, lowering blood pressure, supporting weight loss, burning belly fat, satisfying hunger and regulating blood sugar level. Other benefits includes source of essential calcium, supporting healthy pregnancy, preventing anemia, treating asthma, preventing inflammation, reducing cancer, supporting oral health and keeping liver healthy.
Whole Grains aren’t delicious but have potential to keep health-threatening factors at bay. Nutrients encourage people to incorporate at least 3-6 servings of whole grains topped with honey or your favorite fruit, in a week to reap numerous health benefits.
What are Whole Grains?
Whole grains are the healthy grains that come with natural bran and germ. These grains aren’t processed thus contains plenty of fiber and plant protein. And this is why nutritionists prefer whole grains such as oats, barley, brown rice, whole wheat, corn, quinoa, buckwheat, etc. over refined ones. If you opt for a healthy lifestyle, switch white and refined food items with bran and whole grains is a wise idea.
Nutritional Value of Whole Grains
A single serving of whole grains contains following nutrients.
- Calcium 9%
- Dietary Fiber 55%
- Iron 13%
- Magnesium 19%
- Potassium 9%
- Protein 33%
- Sodium 11%
- Vitamin B-6 15%
15 Amazing Health Benefits of Whole Grains
1. Lowers Cholesterol
Consuming whole grains are said to be effective for people with high cholesterol levels. Nutritionists suggest consuming any grains as they help reduce triglycerides and prevent you from cardiovascular diseases. Moreover, consuming steel-cut oatmeal is potent to lower high cholesterol than an instant variety.
2. Improves Digestion
Enriched with dietary fiber, whole grains are a safe solution to combat various stomach problems such as indigestion. The high fiber content in the grains cannot only regulate bowel movements, but they help alleviate factors associated with diverticulosis where your colon wall develops inflammation, constipation, and pain causing small pouches. Moreover, regular consumption of whole grains promotes the growth of good bacteria in your large intestine.
3. Lowers Blood Pressure
High blood pressure is a primary factor that contributes to heart diseases. Nutritionists recommend incorporating whole grains into your diet as they have potential to lower high blood pressure along with increased numbers of cholesterol, triglycerides, and insulin.
4. Ideal for Weight Loss
Consuming any whole grains helps maintain your body weight. Due to the dietary fiber found in them, whole grains like oatmeal and quinoa can keep you full for longer hours. Also, consuming quinoa daily for breakfast is said to control your appetite throughout the day.
5. Burns Belly Fat
Burning belly fat is surely a difficult task but incorporating oatmeal can do the job for you. Studies have proven that whole grains like oatmeal contributes in healthy fat distribution in your body that result in reduced belly fat. This way you will be less likely to develop risks of chronic diseases like diabetes.
6. Keeps You Full
Nutritionists have favored whole grains over cookies and white bread because they contain fats and bad carbohydrates than refined food items. Consuming whole grains on a daily basis keeps you full and prevents you from over-eating that eventually lead to well-maintained body weight. Moreover, whole grains aid in proper digestion as well.
7. Regulates Blood Sugar Levels
Nutritionists suggest that consuming whole grains can prevent glucose spiking into your bloodstream that helps alleviate the risks of type II diabetes. A recent study also suggests that women who consumed servings of any whole grain twice or thrice a week have 30% less risk of developing diabetes than those – who either don’t consume whole grains or prefer processed foods.
8. A Source of Calcium
You can find an adequate amount of calcium in teff – a common Ethiopian grain. Nutritionists recommend incorporating teff as it is a powerhouse of calcium, protein, and antioxidants. When consumed together, these components will help maintain an energized body.
9. Healthy for Expectant Mothers
During pregnancy, expectant mothers require well-balanced diet to nourish the fetus. Whole grains can be effective in this regard due to the nutrients like niacin, thiamin, vitamin B, and riboflavin found in them. They can become a great source to obtain folate that promotes the growth of red blood cells and prevents a birth defect in infants. When consumed regularly, whole grains can provide 400 mg of folic acid that is essential for expectant mothers.
10. Prevents Anemia
Anemia contributes to various ailments such as sudden fatigue and dizziness. Moreover, iron deficiency in your body results in anemia. That is where whole grains come into the picture; you can incorporate any grains to your diet to get rid of anemia effectively. You can obtain magnesium from whole grains as well that strengthen your bones.
11. Treats Asthma
Asthma and other allergic conditions could become worse if not treated on time. This reason is why nutritionists emphasized on incorporating whole grains like oatmeal, quinoa, oatmeal, etc. to control asthmatic wheezing. However, consulting with your physician in severe condition can save you from further health damages.
You can combat various inflammations in your body with the anti-inflammatory properties found in whole grains. Studies have proven that brown rice and barley can alleviate levels of inflammation in your gut. You can also prevent C-reactive protein levels of inflammation that widely contribute to type II diabetes and cardiovascular problems. Whole grains can also ward off factors that contribute to chronic muscle and joint inflammation.
13. Helps Reduce Cancer Risks
Studies indicate that regular consumption of whole grains can help reduce the risks of specific cancers like pancreatic, breast, colorectal cancers. However, more evidence is required to find whether whole grains are potent enough to impede the development of cancerous cells in your body or not.
14. For Oral Health
Gum diseases can turn into severe oral diseases if go unnoticed for a longer time period. Many studies have associated gum problems with certain inflammations and chronic cardiovascular problems in your body. You can consume whole grains as they contain components that can ward off various factors that contribute to oral problems like swollen or constantly bleeding gum.
15. Keeps Liver Healthy
You should take precautions to maintain your liver health as you take for eyes or other body organs. Nutritionists revealed that healthy liver determines a long life. The liver can ward off daunting factors like chemicals and toxins that may hurt your body.
Moreover, studies have proven that postmenopausal women, who consume at least two servings of whole grains on a daily basis; are less likely fall prey to liver problems as compared to others. The case is similar with senior men. When consumed regularly, whole grains strengthen their internal body relieving various age-related pains and inflammation.
However, it is advised that in case of a severe health condition, consult with your primary care physician and avoid self-medication regardless of your age.
Whole grains are surely wondrous and can treat various problems including digestion. Thus, incorporate a warm-nutrient-filled whole grain bowl into your diet and embrace a healthy body.