5 Benefits of eating whole grain

Whole grains have been part of the human diet for thousands of years. When grains are eaten in their "whole" form, with all parts of the kernel intact, there are many benefits of eating whole grain. If you want to reach your lifetime fitness goals, whole grains are a smart part of your diet.

Whole grains

Grains are the seeds of cereal plants such as rice, oats and wheat, which are grass-like plants. Some foods treated as whole grains, such as quinoa, buckwheat and amaranth, come from non-grass plants and are called pseudocereals.

benefits of eating whole grain

A whole grain kernel has three parts.

Bran: The fiber-rich outer layer. It contains fiber, B vitamins, minerals and antioxidants.

Endosperm: The inner layer, made up mostly of carbohydrates and some protein.

Germ: The core of the seed where growth begins. It has healthy fats, vitamin E, B vitamins, minerals and plant compounds.

Refined grains like white flour and white rice keep only the endosperm, so they lose most of the fiber and many nutrients.

Whole grains include:

oatmeal
popcorn
millet
quinoa
brown rice
whole rye
wild rice
wheat berry
bulgur
buckwheat
freekeh
barley
sorghum

5 health benefits of eating whole grain

There are some benefits of whole-grain as described below:

1. Fully packed with nutrients and fibers

Whole grains provide fiber, protein, B vitamins such as thiamine and folate, minerals like iron, magnesium and zinc, and antioxidants. The bran holds most of the fiber. Many people know fruits and vegetables contain disease-fighting plant compounds, but whole grains are also a good source of them.

2. Reduces heart diseases

Whole grains contain fiber, antioxidants and other nutrients that support heart health. Research shows soluble fiber helps lower cholesterol, and oats and barley are good sources.

In the Nurses' Health Study, women who ate 2 to 3 servings of whole grains a day were 30% less likely to have a heart attack or die from heart disease over 10 years than women who ate less than one serving a week. A meta-analysis found a 21% lower risk of cardiovascular disease with 2.5 or more servings a day.

3. Helps with weight management; the benefit of eating whole grain

Whole grains are packed with fiber, which helps you feel full for longer. Fiber also helps lower cholesterol and steady blood sugar, and it can support weight loss rapidly. Swapping refined grains for whole grains can help with weight management, but no single food cures obesity.

4. Reduce the risk of Type 2 diabetes

Reducing the risk of Type 2 Diabetes is one of the best benefits of eating whole grains. Women who averaged 2 to 3 servings a day were about 30% less likely to develop type 2 diabetes than women who rarely ate whole grains.

If you already have diabetes, your clinician or dietitian may suggest diet changes. These usually include choosing whole grains over refined grains, plus plenty of vegetables and fruits. You do not need to eat gluten-free unless you have celiac disease or a gluten-related condition.

5. Reduce the risk of cancer

Whole grains contain fiber that feeds healthy gut bacteria. Research links whole grains to modest protection against colorectal cancer, and a review of four large studies estimated a 21% lower risk. Evidence for other cancers is less clear.

Excess amount of whole grains;

Whole grains are still a source of carbohydrates and calories, so portions matter. The Dietary Guidelines suggest about 6 ounces of grains a day on a 2,000-calorie diet, with at least half from whole grains. Balance them with vegetables, fruits, protein foods and healthy fats.

Conclusion

Whole grains offer a range of health benefits. Eating whole grains regularly is linked to lower risk of heart disease, type 2 diabetes and colorectal cancer. This is especially true when they replace refined grains in your diet.

High-fiber foods like whole grains also support digestive health, although people with celiac disease or gluten intolerance must avoid wheat, barley and rye. Consider adding whole grains to your meals every day. Whole-grain breakfast cereals, such as steel-cut oats, are a popular choice.

Sources

Whole Grains, Harvard T.H. Chan School of Public Health, The Nutrition Source
Soluble vs. insoluble fiber, MedlinePlus