The Health Benefits Of Whole Grains

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.


1. Gluten-Free

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. 


Thank you.
Pat Bracy


Add comment


Alvenia Rhodes
a year ago

I'm glad I read this because I been going by wrong info I thought that what was bad for you and it just kept you bloated but learning whole wheat is good in fiber,decreases the cancer risk just so may benefits so does the oats and rice. Maybe I wasnt paying attention before but I'm liking the benefits now

a year ago

Awesome read! I am interested in information about whole wheats to help with management of my gut health. The 4 benefits to consuming whole wheat is useful as I focus on my weight management journey.

a year ago

There are so many health benefits listed in this article when eating whole grains

Queen Young-Wynn
a year ago

This is an inspiring article to read about whole grains. I didn't know the benefits of whole wheat, rice, and oats until I read this article. I eat a slice of whole wheat bread per day and I consume rice occasionally, but I do not eat oats.I need to gradually include oats as one of grains to eat. Thank you