Eating whole grains is an easy yet effective way to get many health benefits. Whole grains have all of the parts of the original kernel (barn, germ, and endosperm) in the original proportions, but refined grains have had the germ and bran removed, leaving only the endosperm. Unless you have celiac disease, gluten intolerance, or another reason to cut back, you don’t want to miss out on the health benefits of whole grains. Below are some of the top health benefits of whole grains.
1. They Are High In Fiber: Whole grains contain soluble and insoluble fiber which are both beneficial to your health. For example, two slices of dark rye bread contain 5.8 grams of fiber, while the same amount of white bread will provide you only with1.9 grams of fiber. Fiber digests slowly, so it helps you feel fuller longer. Plus, it can help control blood sugar, lower LDL and reduce colon cancer risk.
2. They Lower Your Risk of Heart Disease: Their ability to lower your risk of heart disease is one of the most important reasons to consume whole grains. A 2016 review analyzed the results of 10 studies and found that three one-ounce servings of whole grains daily may lower the risk of heart disease by 22%. In fact, eating up to seven ounces of whole grains per day was linked to a lower risk of heart disease.
3. They Help Digestion: The fiber content in whole grains keeps bowel movements regular and they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea and pain. Moreover, whole grains contain lactic acid, which promotes “good bacteria” in the large intestine. These organisms aid digestion, promote better nutrition absorption, and may even beef up the body’s immune system.
4. They Reduce Your Risk of Obesity: Whole grains are rich in fiber which help you feel more fuller compared with refined grains. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn and other whole grains had a 49 percent lower risk of “major weight gain” over time compared with women who favored doughnuts and white bread. Over the span of 12 years, middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products.