On today’s episode of, “what to eat and not to eat?”; whole grains are definitely part of a healthy diet for every adult. Except you are gluten intolerant or you have celiac diseases or other health complications, whole grains are for you.
Whole Grains are any grain which has all the parts of the original kernel bran, germ and endosperm in the original proportions (Health.com). Unlike refined grains which have these parts removed during the process of refining, whole grains retain these parts. Here are the health benefits of eating whole grain products.
- Contains Fiber; Which Helps in Maintaining Bowel Health; In any whole grain product you consume, there are two types of fiber; soluble and insoluble. Both are beneficial to the health of an adult. Fiber helps in normalizing bowel movements and maintaining bowel health. Men below 50 need 38 grams of fiber daily while men age 51 or above require 30 grams of fiber daily.
- Helps Reduce the Risk of Diabetes; Whole grains helps in reducing the risk of diabetes because unlike refined grains, the fiber contained is harder to break down and helps in stabilizing blood sugar. It therefore can help in preventing Type-2 diabetes. Studies have shown that the intake of whole grain among men was associated with a 34 percent decreases risk of Type-2 diabetes.
- Helps in Maintaining Your Weight; The presence of fiber in high proportions help to provide a feeling of fullness with fewer calories ( Dairy Council of California).
- Reduces the Risk of Coronary Heart Diseases; 2-4 serves a day can reduce the risk of heart diseases by as much as 40 percent- equal to the effect of statin drugs. (Grains and Legumes Nutrition Council).
- Lowers the Risk of Colorectal Cancer; Reports have shown that eating approximately 3 servings (90 grams) of whole grains daily reduces the risk of colorectal cancer by 17 percent ( American Institute for Cancer Research)