Eating whole grains is good for health and well-being in many ways. Here are some important reasonings to eat whole grains:
Whole grains are full of nutrients like fibre, B vitamins (like thiamin, niacin and folate), minerals (like magnesium, selenium and iron) and antioxidannts. These nutrients are important for body processes, like metabolism, digestion and supporting the immune system.
- High in fibre: Whole grains are great way to get the dietary fibre you need to keep digestive system healthy. Fibre helps keep bowels moving regularly, keeps you from getting constipated and may lower risk of getting stomach problems like diverticulosis and haemorrhoids. Also, getting enough fibre make you feel full, which help you control weight.
- Heart health: People who eat whole grains regularly are less likelly to get heart disease. Whole grains have fibre and vitamins that help lower cholesterol, especially “bad” or low-density lipoprotein (LDL) cholesterol. Whole grains have minerals and phytochemicals that are good for the heart, like potassium, which control blood pressure.
- Nutrient-rich: Whole grains help people with diabetes or who are at risk of getting disease manage their situation. Whole grains have lot of fibre, which slows down digestion and uptake of carbohydrates. This means that glucose gets into the bloodstream more slowly and steadily. This help keep blood sugar levels steady and make insulin work better.
- Weight loss: Adding whole grains to diet help you lose weight Whole grains have fibre, which makes you feel full and helps control your hunger so you don’t eat too much. Most of the time, whole grains have less calories per gramme than processed grains. This makes them healthier and more filling choice.
- Digestive health: The fibre in whole grains helps keep digestive system healthy by helping you have regular bowel movements and keeping your gut tract healthy. This help keep problems like constipation, diverticulosis and colon cancer from happening.
- Reduced risk of chronic diseases: Studies have shown that eating lot of whole grains is linked to loweer chance of chronic diseases like colorectal cancer, type 2 diabetes and heart disease. Whole grains have protective benefits because they have lot of good nutrients and antioxidants that work together.
Choose whole grains that have been treated least, like whole wheat, brown rice, quinoa, oats, barley and rye, when adding them to your diet. Try to get at least half the grains you eat every day from whole grains to get most health benefits.
Some other Good Things about Eating Whole Grains:
- Improved gut health: Gut health is improved because whole grains are prebiotics, which feed good bacteria in gut. These bacteria help keep gut microbiome healthy, which is important for digestive health, absorbing nutrients, immune function and even mental health.
- Lower risk of some types of cancer: Eating whole grains has been linked to lower risk of collon cancer, pancreatic cancer and breast cancer after menopause. Whole foods protect against cancer because they have fibre, antioxidants and other chemicals called phytochemicals.
- Enhanced satiety and weight control: Whole grains make you feel fuller and help control your weight better than refined carbs. They take longer to digest, keeping you feeling fuller for longer times. This help stop you from eating too much, curb your cravings and help you keep healthy weight.
- Stable energy levels: Whole grains release carbs slowly into bloodstream, giving you steady flow of energy. This can help keep blood sugar levels steady and stop energy drops, giving body more steady and stable source of fuel.
- Less likely to have stroke: Studies have shown that people who eat more whole grains are less likely to have a stroke. Whole grains are good for heart because they have fibre, vitamins and other good things that are good for body. They make it less likely that you will have a stroke.
- Improved cognitive function: Whole grains are full of nutrients like B vitamins and calcium, which are important for brain heealth and brain function. These nutrients help brain make neurotransmitters and keep brain cells healthy. This could lower chance of age-related cognitive decline and improve mental performance.
- Longevity and overall health: Eating whole grains regularly has been linked to longer life span and lower chance of dying too soon. Whole grains are good for health and well-being because they have many nutrients, antioxidants and bioactive substances. This helps you live longer and have better quality of life.
Even though whole grains are good for you in many ways, eating a variety of foods from different food groups to keep your diet healthy. Whole grains will provide best nutrition and health benefits when they are part of varied and well-balanced diet.
