Whole grains have been a part of the human diet for tens of thousands of years. But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health.
While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Here are the top 5 health benefits of eating whole grains
1.High in nutrients and fiber
Whole grains deliver many important nutrients. These include:
• Fiber. The bran provides most of the fiber in whole grains.
• Vitamins. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate.
• Minerals. They also contain a good amount of minerals, such as zinc, iron, magnesium, and manganese.
• Protein. Whole grains boast several grams of protein per serving.
• Antioxidants. Many compounds in whole grains act as antioxidants. These include phytic acid, lignans, ferulic acid, and sulfur compounds.
• Plant compounds. Whole grains deliver many types of plant compounds that play a role in preventing disease. These include polyphenols, stanols, and sterol
2.Reduce your risk of obesity
Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight loss. Whole grains and products made from them are more filling than refined grains, and research suggests that they may lower your risk of obesity.
3.Lower your risk of type 2 diabetes
Eating whole in place of refined grains may lower your risk of type 2 diabetes.
A review of 16 studies concluded that replacing refined grains with whole varieties and eating at least 2 servings of whole grains daily could lower your risk of diabetes
In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes.
Moreover, studies have linked whole grain intake to lower fasting blood sugar levels and improved insulin sensitivity.
4.Support healthy digestion
The fiber in whole grains can support healthy digestion in various ways.
First, fiber helps give bulk to stools and lowers your risk of constipation.
Second, some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut bacteria, which are important for digestive health.
5.Reduce chronic inflammation
Inflammation is at the root of many chronic diseases. Some evidence suggests that whole grains can help reduce inflammation.
In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions.
What’s more, in a recent study, people with unhealthy diets replaced refined wheat products with whole wheat products and saw a reduction in inflammatory markers.
While whole grains are healthy for most people, they may not be appropriate for all people at all times, for example people with gluten intolerance should avoid whole grains like wheat.
