Are whole grains a great source of fiber that positively impacts overall health, like lowering risks of obesity and type 2 diabetes. Whole grains have been a key part of diets for decades, but some fans of modern diets like Paleo claim eating grains is harmful to health.
In this article, we'll learn what whole grains are, their many health benefits, and their risks to health.
What are whole grains?
Grains are seeds of grass-like plants called cereals, and some well-known ones are corn, rice, and wheat.
Some seeds of non-grass plants, called pseudograins, are also considered whole grains, like buckwheat, quinoa, and amaranth.
Whole grains are made up of three parts:
- Bran:- It is the outer layer or shell that covers the whole grain kernel. It contains fiber, minerals, and antioxidants.
- Endosperm:- This is the middle layer of whole grains, mostly made up of carbs.
- Germ:- This is the inner layer of the whole grain, containing vitamins and minerals Proteins and plant compounds.
Grains can be cracked, rolled, or crushed. Still, as long as these three parts are there in their original amounts, they count as whole grains. When germs and bran are removed and only the endosperm is left, it’s a refined grain.
Even though refined grains are fortified with vitamins, minerals, and other nutrients, they’re still not as healthy or nutritious as whole grains.
Common types of whole grains include:-
- Oat flour.
- Corn (popcorn).
- Whole wheat.
- millet.
- quinoa.
- brown rice.
- whole rye.
- wild rice
- wheat berries
- bulgur.
- buckwheat.
- Freekeh.
- Barley.
- Sorghum.
Also, products made from these grains are considered whole grains too. This includes types like bread, pasta, andcereals, and when buying products you should check the ingredient labels to make sure they're made from whole grains, not refined grains or a mix.
Besides watching the sugar content in products, especially cereals, because they're often loaded with added sugar. So, seeing whole grains on the package doesn't always mean the product is healthy.
9 health benefits of eating whole grains
Whole grains can offer a lot of health benefits, so they’re recommended to be part of different diets. These benefits include:-
1. Whole grains are full of nutrients and fiber
Whole grains provide many important nutrients, andinclude the following:-
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Fiber:- Bran can provide most of the fiber found in whole grains.
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Vitamins:- Whole grains are especially rich in B vitamins, including niacin andthiamine andfolate.
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minerals:- Whole grains have a good amount of minerals, like zinc andIron andMagnesium andManganese.
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ProteinWhole grains provide several grams of protein For every different type of grain.
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AntioxidantsMany compounds in whole grains act as antioxidants, like phytic acid and sulfur compounds.
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Plant compoundsWhole grains provide many kinds of plant compounds that help prevent disease, including polyphenols and stanols.
2. Whole grains lower the risk of heart disease
One of the biggest benefits of whole grains is that they lower the risk of heart disease, which is the leading cause of death worldwide. Several studies found that three servings (30 grams) of whole grains daily may cut heart disease risk by 22%.
Also, other studies found that people who ate the most grains compared to their total carb intake had a 47% lower risk of heart disease.
Based on that, researchers concluded that heart-healthy diets should include more whole grains and fewer refined grains.
3. Whole grains reduce the risk of stroke
Whole grains may also help lower stroke risk. Studies on over 250,000 people found those who ate more whole grains had 14% less chance of stroke compared to those who ate less.
Besides that, some compounds in whole grains, like fiber andvitamin K and antioxidants, can also help lower the risk of stroke.
4. Whole grains reduce obesity
Eating fiber-rich foods can help you feel full and stop overeating. This is a big reason why fiber-rich foods are included in diets recommended for weight loss.
Also, research shows eating whole grains and products made from them is more filling than refined grains, which lowers obesity risks. Eating 3 servings of whole grains daily is linked to a decrease in Body Mass Index (BMI) and less belly fat.
5. Whole grains lower the risk of type 2 diabetes
Eating whole foods like whole grains instead of refined ones helps reduce the risk oftype 2 diabetes, as many studies found swapping out refined grains for whole types and eating at least two servings of whole grains daily can lower diabetes risk.
Also, fiber in whole grains helps control weight and prevents obesity, which is a risk factor that raises diabetes chances. Plus, eating whole grains can lower blood sugar levels during fasting and improve sensitivity Insulin.
6. Whole grains support digestive health
The fiber in whole grains can support digestive health and help digestion health, as fiber can help lower the risk of constipation.
Besides that, some types of fiber in whole grains act as prebiotics, which means they help feed the good gut bacteria (microbiome) that are especially important for digestive health.
7. Whole grains reduce inflammation
Inflammation is the main cause of many chronic diseases. Some evidence shows whole grains can help lower chronic inflammation.
Studies found people who eat mostly whole grains have a lower risk of dying from chronic inflammation-related conditions. Also, those who swapped refined wheat for whole wheat saw drops in inflammation markers.
8. Whole grains lower cancer risk
Research on whole grains and cancer risk shows a link. Eating whole grains can reduce the risk of cancer, especially colon and rectal cancer, which are among the most common types.
Also, the fiber in whole grains and other nutrients and compounds like phenolic acids and saponins slow down cancer development.
9. Whole grains are linked to a lower risk of early death
When the risks of chronic diseases go down, including heart disease, type 2 diabetes, cancer, and infections, the risk of early death also goes down for people.
Also, studies found that people eating about 30 grams of whole grains had a 5% lower risk of death.
Risks of whole grains
Even though whole grains are very healthy and good for most people, they might not be right for everyone all the time, andSome groups that might not do well with whole grains include:-
- People who suffer from Gluten sensitivity.
- People who suffer from Celiac disease.
- People who have a wheat allergy.
- People who suffer from Irritable bowel syndrome.
In the end, whole grains can be added to different diets in several ways. The easiest way is to look for whole grain alternatives. For example, if you use white pasta, you should replace it with whole wheat pasta or other pastas made from whole grains. The same goes for bread, pastries, and other products.
