Contrary to a common misconception that a grain-less diet is healthy and helps lose weight, whole grains actually help in maintaining a normal body weight and have other numerous health benefits. So what is a whole grain? A whole grain contains all the essential parts of a grain which are the bran, germ and endosperm in natural unaltered proportions. Refined grains have the bran and germ stripped away therefore not as nutritious as whole grains. Some common examples of whole grains include brown bread, brown rice, oatmeal and whole cornmeal. Here are six reasons why you should include whole grains in your meal plan.
Whole grains are rich in fiber
It is recommended that adults should consume twenty five to thirty five grams of fiber on a daily basis and this is a huge reason why you should make fiber part of your diet. Whole grains are rich in both soluble and insoluble fibers which are good for your body. Keep in mind that your body takes a relatively longer time digesting fiber than other food types such as proteins and fats therefore it gives you feel more satisfied for a long period of time. This makes you eat less hence comes in handy in maintaining a normal body weight. However all whole grains are not fiber rich, those high in fiber include barley, oats and bulgur.
Whole grains ease digestion
Whole grains have a myriad of digestive benefits such as ensuring regular bowel movements. Reliable medical studies have ascertained that persons who consume grains rich in fiber seldom need laxative. Additionally the soluble and insoluble fibers present in whole grains reduce the chances of developing diverticulosis. Diverticulosis is a medical condition that causes formation of little pouches along the inner lining of the colon resulting in inflammation, constant diarrhea, constipation and abdominal pain. Whole grains contain a significant amount of lactic acid and this essentially ensures presence of ‘good bacteria’ in the large intestines. The good bacteria aids in easier digestion, easier absorption of nutrients and even boosts your body’s immune system.
Whole grains significantly lower cholesterol
Whole grains reduce the chances of developing heart ailment by preventing the body from absorbing ‘harmful or bad’ cholesterol and triglycerides that contribute significantly to the development of heart ailment.
Whole grains helps lower blood pressure in hypertensive people
Apart from preventing the body from absorbing bad cholesterol and heart ailment, reliable medical studies have ascertained that whole grains also come in handy in reducing blood pressure.
Whole grains help regulate blood glucose levels
Whole grains rank lowly on the glycemic index meaning that these grains prevent blood sugar levels from spiking. This does not only lower the chances of developing diabetes but also helps persons with diabetes maintain a healthy blood glucose level. This is why doctors recommend that diabetics should consume large servings of whole proteins. Pre-diabetic people have lower chances of developing diabetes type 2 if they regularly consume whole grains.
Whole Grains ACCELERATE Metabolism
Whole grains contain thiamin, riboflavin folic acid and niacin which are all B vitamins that accelerate metabolism. Folic acid is essential for expectant women as it aids in formation of red blood cells that are essential in preventing birth defects in infants.