Whole Grains and their benefits

One of the most trending topic these days is how rich your diet is in whole grains. The impact is such that even packaged foods are advertising their richness in whole grains with utmost pride. Weel whole grains have been a part of the human diet for tens of thousands of years

In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.

What are whole grains?

These are the seeds of grass-like plants called cereals such as corn, rice, and wheat.

Even seeds of some non-grass plants, called pseudo cereals, are also considered whole grains, such as buckwheat, quinoa, and amaranth.

Whole-grain kernels have three parts:

Bran. This is the hard, outer shell which has fibre, minerals, and antioxidants.

Endosperm. This is the middle layer of the grain, mostly made up of carbs.

Germ. This is inner layer, rich in vitamins, minerals, protein, and plant compounds.

These grains can be rolled, crushed, or cracked but as long as these three parts are present in their original proportion, they’re considered whole grains.

Common varieties of whole grains include oatmeal, popcorn, millet, brown rice, whole rye, wild rice, wheat berry, bulgur, buckwheat, freekeh, barley, sorghum.

Products made from these foods are considered whole grain which include certain types of bread, pasta, and breakfast cereals.

Benefits of Whole Grains

Now that we know what these are, it’s important to know what makes them so special.

1. Rich in nutrients and fibre

Whole grains deliver many important nutrients which include:

Fibre. The bran has highest amount of fibre in whole grains.

Vitamins. Whole grains are specifically high in vitamin B

Minerals. They are surplus in minerals such as zinc, iron, magnesium, and manganese.

Protein. Whole grains contain several grams of protein per serving.

Antioxidants. Whole grains act as antioxidants because of phytic acid,
lignans, ferulic acid, and sulfur compounds.

Plant compounds. Whole grains deliver many types of plant compounds such as polyphenols, stanols, and sterols that prevent diseases. The exact amounts of these nutrients depend on the type of grain.

2. Prevents health diseases

One of the biggest health benefits of whole grains is that they lower your risk of heart diseases, chronic inflammation, cancer, stroke and many such deadly diseases.

As per a review of 10 studies, three 1-ounce (28-gram) servings of whole grains daily may lower your risk of heart disease by 22%.

Analysis of 6 studies in nearly 250,000 people, said that those eating the most whole grains had a 14% lower risk of stroke than those eating the fewest.

Another review of 20 studies, 6 showed a reduced risk of cancer, while 14 indicated no link.

Women who ate the most whole grains were least likely to die from inflammation-related chronic conditions.

Even fibre and magnesium are two nutrients in whole grains help lower your risk of type 2 diabetes.

All these are evidences that for a safe and long life, one should incorporate whole grains in their diet.

3. Fights obesity

Eating fibre-rich foods reduce your cravings to eat more and make you feel filled, this prevents you from overeating. This is one of the major reason why high-fibre diets are recommended for weight loss.

3 servings of whole grains daily was linked to lower body mass index (BMI) and reduced belly fat, in a review of 15 studies in almost 120,000 people.

Hence if you are obese, whole grains should become your best friend.

4. Supports healthy digestion

Since whole grains are fibrous, they support healthy digestion in various ways.

First it gives bulk to stools, lowers your risk of constipation and then act as prebiotics. This means they are important for digestive health as they feed your beneficial gut bacteria.

5. Saves from premature death

Every 1-ounce (28-gram) serving of whole grains was linked to a 5% lower risk of death

When the risk of chronic diseases are reduced, your risk of dying prematurely also goes down. One study suggested that whole grain intake lowered the risk of dying from heart disease, as well as any other causes.

This study considered influence of whole grains on death rates, smoking, body weight, and overall eating habits.

Are you whole grain sensitive?

Whole grains are not suitable for some people. They either are whole grain sensitive or if the case is too bad, they become allergic. Hence one must be cautious and cross check if they are whole grain sensitive or not.

Celiac disease and gluten sensitivity

Wheat, barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to. Gluten allergy, celiac disease, or gluten sensitivity have a range of symptoms such as fatigue, indigestion, and joint pain. However, some also experience digestive distress or any other symptoms. You can go for gluten free whole grains if you have celiac disease or gluten sensitive. These include buckwheat, rice, oats, and amaranth.

Irritable bowel syndrome

Grains high in short-chain carbohydrates called FODMAPs, such as wheat cause irritable bowel syndrome (IBS), which is very common. So you can be cautious of this as well.

How to intake whole grains

You can find whole-grain alternatives to refined grains in your diet.

For instance replace white pasta with a 100% whole-wheat or other whole-grain pasta. Do the same for breads and cereals.

Replace white rice with brown rice, or with quinoa or farro. Add barley to vegetable soups and try using whole-grain flours, such as whole-wheat pastry flour, in baking.

All these methods of either replacing or especially eating whole grain rich foods can help you avail whole grain health benefits.

Summary

Whole grains deliver a variety of health benefits. For an improved health and long life, add whole grains to your diet every day after ensuring you are whole grain tolerant.