The Health Benefits of Whole Grains
Whole grains consist of whole wheat, rice, and oats. Large populations around the world consume these grains daily. In addition, they are a significant part of the daily diet of consumers in other countries. Therefore, wheat, rice, maize, and oats are the leading grains in consumption. This article will discuss the health benefits of whole grains. It will also discuss the importance of implementing entire grains into your diet.
Health Benefits of Whole Wheat
Wheat is one of the most used grains around the globe among the three whole grains listed. Bread wheat, known as common wheat, is the primary source of human consumption and is primarily used in bread and cereals.
Wheat grains have many benefits, from improving gut health to lowering tumor cells’ risk. In addition, studies suggest that whole wheat is high in fiber, while refined wheat contains almost none.
It is suitable for gut health. This added fiber expresses its miraculous properties regarding gut health and the process of digestion. Most wheat fiber is insoluble, almost intact through the digestive system, and adds bulk to stools. However, some fiber feed gut bacteria are a significant health benefit of whole grains.
Whole Wheat Improves Immune function.
Wheat grains are rich in vitamins and minerals to support immune function and optimum cell growth. These vitamins and minerals involve selenium, Copper, Folate, Phosphorus, Manganese, and many others. Most concentrated plant compounds in wheat bran and germ are absent from refined wheat.
Whole Wheat Decreases the Risk of Cancer
These plant compounds are decent sources of antioxidants that fight against oxidative stress in your body caused by free radicals. In addition, whole wheat has substantial amounts of insoluble fiber concentrated in the bran. Studies report that insoluble fiber present in bran may act as “Prebiotics.” The fiber also feeds good bacteria (probiotics) in your digestive tract. Consumption of whole Wheat is also associated with a reduced risk of constipation in children.
Colon cancer is one of the most prevalent types of cancer. Whole wheat can help eliminate or prevent cancer because of the fiber. It has an increased number of antioxidants and phytonutrients to lower colon cancer risk. In addition, the inexplicable fiber content in whole grains can reduce cardiovascular diseases, diabetes, obesity, and cancer (colon cancer).
Diets rich in Whole Wheat can also improve bowel health by helping maintain regular bowel movements. Whole wheat diets also support the growth of healthy bacteria in the colon (probiotics).
The Health Benefits of Rice
Then comes rice! Rice is a starchy grain consumed as a staple food by more than half the world’s population. It is mainly because of its versatility, availability, and ability to adapt to any flavor and seasoning. Rice has almost zero fats, which makes it helpful in regulating weight issues. Brown rice is considered high in fiber and thus tends to have a long list of benefits.
Rice can be a source of B vitamins, proteins, and minerals to repair cell damage and improve immune function. In addition, rice is a naturally gluten-free grain, so it is safe for celiac disease and non-celiac sensitivity.
2. Instant source of energy
Athletes needing instant energy can consume white rice because of its high carbohydrate and lower fiber content.
3. Synthesis of DNA
Rice provides a fantastic nutrient; “Magnesium” is a structural component for bones. Magnesium also helps in various enzyme reactions, including synthesizing proteins and DNA. This micro-nutrient is also necessary for proper nerve conduction and muscle protection.
The Health Benefits of Consuming Oats
Oats are one of the healthiest grains on earth. They are gluten-free cereal grains and densely packed with essential vitamins, minerals, and antioxidants. This cereal grain poses a long list of health benefits ranging from weight loss to reduced cardiovascular diseases.
Oats have a well-balanced nutritional composition. They prove to be valuable sources of carbohydrates and fiber, including a healthy type of fiber, “Beta-glucan,” for gut health. Oats are higher in healthy fats and proteins than most other cereal grains.
These healthy fats give them an edge over wheat and rice. Nature has stocked the oats with essential nutrients, including vitamins and minerals (vitamin B1, B5, Zinc, Iron, Copper, etc.).
These nutrients make them one of the healthiest grains one can ever have. Whole oats, loaded with powerful antioxidants, express strong anti-inflammatory properties when consumed by the human body. Oats play a vital role in providing health benefits to whole grains.
Four Reasons to Eat Oats
1. Regulate Blood Pressure
Oats are also high and beneficial through the plant compound, “Polyphenols,” which help lower blood pressure levels by increasing nitric oxide production. Polyphenols help dilate blood vessels and lead to better blood flow.
2. Increased fiber content
Oats contain “Beta Glucan,” a robust soluble fiber that suggests an extensive list of advantages. These benefits include reduced LDL and cholesterol levels, decreased blood sugar, and satiety (fullness). The fermentation of this fiber in the digestive tract helps increase the count of “good bacteria,” also known as “Probiotics.” It helps improve gut health and regulate the digestion process.
3. Regular weight Issues
Because of the miraculous fusion of beta-glucan, consumers use oats and oatmeal exclusively to regulate the most common weight issues. How does it work this way? Oats or oatmeal not only make a delicious breakfast, but they are also very filling. The release of the satiety hormone stimulated by beta-glucan action reduces the calorie intake, causing extra weight loss.
4. Help treat skin issues.
Colloidal or ground oats possess a long history of use as a treatment for dry and itchy skin. In addition, applying oats to the skin can help relieve symptoms of various skin conditions like eczema. This health-related benefit is why oats are a healthy cereal grain. It is one of the best grains on planet earth, having these mentioned and other non-mentioned advantages.