There are different types of food easily available in the market. Some blame gluten for causing few major health issues. So why include whole grains to your diet. According to industry experts, consuming whole grains of 70g a day can help reduce dying risks from heart disease by about 5%. The risk gets further reduced by approximately 9% by increasing serving to additional 28g. Whole grains, when consumed instead of red meats and refined grains in equal proportion can help increase lifespan to 20% from 8%.
About whole grains
Grains are also referred to as cereals. They are seeds collected from some cultivated grasses. A few grains available in the shops are wild rice, wheat, teff, spelt, sorghum, rye, rice, quinoa, oats, millet, corn, buckwheat, barley and amaranth. Weight loss experts in india and abroad recommended people of all ages to have more of whole grains and reduce or eliminate refined grains from their diet.
It is possible to mill, crush, crack or roll whole grains. Until their entire kernel is present, they can be referred to as ‘whole grains’. You need to understand that on consuming refined grains, your body gets to digest only these poor nutrients. This will only make your body poorer in nutrients even before consuming them. Fibre is one essential nutrient that gets eliminated while refining the grain. It is that part that the body finds it tough to digest. However, it is essential as moving across the digestive system, it tends to absorb water, thereby eliminating quickly food wastes.
Higher consumption of whole grains helps reduce heart diseases, since it stabilizes blood sugar as well as reduces cholesterol and low blood pressure. It is equally filling and essential to lose weight.
Why include whole grains to your diet?
They have high fibre content in them that helps reduce mortality risks. Germ and bran present in grains comprise of a variety of minerals, proteins, vitamins and phytochemicals that are beneficial. Some of the benefits derived from its consumption are as follows.
- As you do not reach the next starchy or sugary fix, it ensures efficient weight management. Having three servings a day develops less abdominal fat.
- Slows down digestion process: It stabilizes insulin and blood sugar levels. Refined grains, when ingested tend to break down quickly to glucose similar to pure sugar. It only increases your blood sugar that later on plummets, thereby causing sugar crashes as well as cravings. On the other hand, whole grains keep you full for a long time as it breaks down quite slowly.
- Reduces blood cholesterol: Experienced nutrition experts online recommend having oats for breakfast. It has a high content of soluble fibre, thereby eliminating cholesterol. It binds cholesterol along with its precursors within the digestive tract, thus removing it. Oats also contain antioxidants that play a significant role.
- Reduce blood pressure: Whole grains like oats and barley have a high amount of solute fibre. Their antioxidants reduce inflammation and improve cardiovascular health.
It is for the above reasons that you should increase everyday whole grain intake.
