Since the beginning of civilization, whole grains have been consumed in the diet. According to scientific studies, whole grains are very beneficial for health, which reduces the risk of diabetes, heart disease and high blood pressure.
But in the modern era, according to some types of diet plans, such as the Paleo diet, the consumption of grains is harmful to health.
It is worth mentioning that the said diet plan includes food items eaten in the Palaeolithic period (about 10,000 years ago) such as meat, fish, fruits, vegetables, nuts etc.
They believe that the change in our diet with agriculture is not genetically compatible with the human body.
In spite of all this, whole grains have their own importance in the prevailing diet in modern era. So let’s know about the benefits of consuming whole grains:
Health benefits of whole grains
The seeds of a plant like grass are called grains or cereals like paddy, wheat, maize etc.
Seeds derived from different varieties of plants, trees and shrubs such as Kinua, Amarnath (Chaulai) are also considered whole grains.
There are many types of whole grains, such as:
- Oatmeal
- Popcorn
- Millet
- Kenua
- Brown rice
- Mustard
- Rice
- Wheat Berry
- Bulgar
- Barley
- Fever
Items made from these foods are called whole grain foods, including bread, pasta, ‘breakfast serial’, etc. Below are some benefits of whole grains and how it reduces untimely death:
1. Whole grains keep cholesterol control
Consuming whole grains helps in controlling cholesterol. These grains not only inhibit the absorption of harmful cholesterol but can also reduce triglyceride levels. Overall, whole grains reduce the risk of heart disease.
According to one study, women who consumed whole grain products two to three times daily had a 30 percent lower risk of dying from heart attack or heart disease than women who consumed such foods only once a week did.
2. Whole grains are beneficial for the digestive system
Fiber is found in abundance in whole grains, which helps to keep the digestive system healthy. Fiber increases feces which does not cause constipation. Also, some types of fiber found in whole grains act as a prebiotic. These prebiotics help to increase beneficial bacteria in the intestines which is important for the digestive system. These bacteria improve digestive system as well as increase the absorption of nutrition and also help in strengthening the body’s immune system.
3. Whole grains reduce the risk of untimely death
If the risk of chronic diseases is less then the risk of untimely death is also less. According to a 2015 study, consumption of whole grains, especially heart disease, may reduce the risk of untimely death.
Consuming every two teaspoons of whole grains can reduce the risk of untimely death by up to 5 percent.
4. Whole grains are beneficial for the heart
Consumption of whole grains can reduce the risk of heart disease. Heart disease is the leading cause of death worldwide.
A study conducted in 2016 found that consuming whole grains one to three times a day can reduce the risk of heart disease by up to 22 percent.
The type and quantity of cereal and carbohydrate-based products consumed by 17,424 adults for more than 10 years was followed. It found that those who consumed whole grains as a total carbohydrate had a lower risk of heart disease by 47 percent.
5. Whole grains reduce obesity
Eating fiber-rich food reduces your call for frequent meals. Therefore, it is advisable to eat fiber-rich food to lose weight.
Those who consume enough whole grains have less weight than those who eat refined grains. According to some research it can also reduce the risk of obesity.
Significantly, in 15 studies conducted on about 120,000 people, it was found that those who ate whole grains three times a day had lower BMI and abdominal fat.
6. Diabetes treatment with whole grains
Whole grains prevent your blood sugar levels from rising, reducing the risk of type 2 diabetes. Consuming whole grains instead of refined grains can help reduce the risk of diabetes.
This is also because fiber-rich whole grains help control weight and weight gain can cause diabetes risk.
