A healthy diet should include grains and whole grains, are even better for your health. Whole grains hold a higher proportion of complex carbohydrates, fiber, vitamins and minerals as compared to processed or refined grains. The benefits of eating whole grains are many and more importantly, they are linked to lower risk of heart ailments, diabetes and certain types of cancer.
Most nutritionists recommend, that whole grains form a minimum of 50% of the total grains that you eat. While most of us would fulfill the daily requirements of grains, whole grains are generally not given sufficient importance. Learning about the health benefits derived by eating whole grains, will encourage you to find ways to include these grains in your daily diet.
What Are Whole Grains: Grains are generally processed and stripped of their bran layer, the germ on the grain is also detached from the grain. Without this processing, you would never get ‘white’ or ‘polished’ rice. Along with the bran layer and the germ, goes a part of the healthy nutrients present in the grain. Whole grains retain maximum nutrition and are packed with complex fibers, potassium, magnesium, selenium etc. Good examples of whole grains are brown rice, popcorn and ingredients in food items like whole wheat bread or whole grain bread.
Examples Of Whole Grains:
- Barley
- Brown rice
- Bluckwheat
- Bulgur (split wheat)
- Oatmeal
- Popcorn
- Whole wheat bread
Benefits Of Eating Whole Grains:
Heart: Magnesium is present in most whole grains, it is good for your heart and also helps regulate blood pressure. Regular consumption of whole grains like brown rice and rolled oats, is associated with healthier carotid arteries. Women going through or past menopause, are more prone to cardiovascular disease. Research has revealed that women who consume whole grains regularly, are less prone to have problems related to arteries.
Digestion: Brown rice and a few other whole grains contain manganese which helps in the digestion of fats. Whole grains are naturally endowed with fiber and the digestive system benefits from these fibers. Regular bowel movements are also possible with fiber and this, reduces the chances of other problems like constipation and bloating. Brown rice which is also a whole grain, is gluten-free in its natural form.
Cholesterol: While fiber in whole grains is known to be useful in regulating cholesterol levels, various whole grains deliver added benefits. Many studies seem to suggest that, rice bran oil present in brown rice helps lower LDL (bad cholesterol) numbers. Rolled oats which is also a whole grain, consists of the soluble fiber named beta glucan. The fiber pulls out LDL from the digestive process, this keeps the bad cholesterol from entering the blood stream.
Cancer: This is a serious disease that needs to be treated by a medical expert. Research is underway to confirm that, some whole grains work to reduce the risk of certain types of cancers. It is generally the manganese and selenium present in some whole grains that, holds some promise. We might in the near future hear about how eating whole grains, can reduce the risk of getting cancers related to the prostrate, colon and breast.
Diabetes: The high fiber content in whole grains can reduce the chances of obesity which, happens to be a major cause of Type 2 diabetes. Various studies have concluded that diabetics seem to benefit from better sugar level control, when they consume whole grains like brown rice. If you happen to be on a diet that contains a significant amount of grains, try to switch to whole grains.
Anti-Inflammatory: Foods that can reduce or control inflammation are beneficial to health. Many whole grains have anti-inflammatory properties, this helps in conditions like arthritis and asthma. Certain types of inflammation increase the risk of cardiovascular disease. Research does seem to indicate that the risk of cancers rises with many types of inflammation.
Eating Whole Grains: Once you get to realize how whole grains can keep you healthy, it will be quite easy to come up with ways to include sufficient whole grains in your regular diet and food plan. Here are some interesting ideas to get you started. Begin your day with a breakfast that includes whole grain cereals or oatmeal. Plain bagels might be extremely popular breakfast items but, look for whole grain bagels to make you healthier. Sandwiches taste a lot more wholesome and filling when made with whole grain breads. If you prefer rice for lunch or dinner, replace white rice with brown rice. You could even cook a super healthy combination, consisting of rolled oats and brown rice. Take your soups to the next level in nutrition and health, include barley or wild rice as a prime ingredient. If you happen to be buying ready bread crumbs from the supermarket, take note that, these are invariably made with white bread. You can replace bread crumbs in most recipes with, rolled oats or partially ground whole wheat based cereals.