If you’ve been caught up with the Keto craze or have been subsisting primarily on refined foods, you have been missing out on a superfood known as whole grains. In general, grains have gotten a bad rap. This is mainly because of the ill effects of refined grains, or because of an unbalanced passion for protein. Adding whole grains to your diet will greatly improve your nutritional intake, which will help to reduce your risk of many chronic diseases. Here are a few of the benefits of eating whole grains:
- High nutrient value
Whole grains are packed with a variety of important nutrients. The nutritional makeup may vary slightly depending on the grain. However, whole grains are packed with nutrients that include fiber, vitamins, minerals, protein, antioxidants and phytochemicals. These nutrients help play a vital role in disease prevention.
- Lowers risk of heart disease
A huge benefit of eating whole grains is that they lower your risk of death from the worldwide leading cause — heart disease. One study showed that people who ate 2 to 3 servings of whole-grain foods daily were 30% less likely to die from heart disease. Other research indicates that people who had 2.5 or more servings of whole-grain foods a day were 21% less likely to have cardiovascular disease.
- Lowers risk of type 2 diabetes
Numerous studies have revealed that when refined grains (white bread, white rice, etc.) were replaced with eating at least 2 servings of whole grains daily it led to a reduction of type 2 diabetes risk. One study showed that individuals who ate 2-3 servings of whole grains daily were 30% less likely to develop type 2 diabetes. Research has linked consuming whole grains with lower fasting blood sugar levels and improved insulin sensitivity.
- Supports digestive health
The high fiber content in whole grains gives bulk to stools and feeds your beneficial gut bacteria, which helps to aid in healthy digestion. The fiber in whole grains also helps prevent digestion issues like constipation, diverticulosis and irritable bowel syndrome. Some grains contain gluten and may be problematic for those individuals who have sensitivities to this protein.
- Reduces chronic inflammation
Many chronic diseases are associated with high levels of inflammation. Research indicates that a diet high in whole grains can help reduce chronic inflammation in the body. One study found that people who replaced their refined food with whole grain food items had a significant reduction in inflammatory markers. Another study revealed that people who regularly ate a whole grain diet were less likely to die from inflammation-related chronic diseases.
Whole grains offer many powerful health benefits. Eating at least 2-3 servings daily could greatly improve your health. There are many whole grains that you can begin to enjoy such as barley, oats, millet, quinoa, buckwheat and amaranth. If you are still eating refined grains, why not make the switch from refined to whole grains today and experience the benefits to your health!
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