Eating whole grains instead of foods made from refined grains can be greatly beneficial for you, as they carry an enormous number of nutrients and an exceptional range of impressive health benefits. There is a wide range of healthy whole grains for you to choose from including barley, oatmeal, brown rice, buckwheat, millet, etc.
Refined grains lack nutrients and they can be associated with an increased risk of inflammation, obesity, etc. Nonetheless, whole grains can be highly beneficial, as they can help reduce the risk of various health conditions.
The following are some of the impressive benefits you can get by eating whole grains instead of foods made from refined grains:
High In Nutrients
Whole grains have three parts namely:
Bran: The hard outer shell that carries minerals, fiber, and antioxidants.
Endosperm: It is the middle part of the grain that is made up of carbs.
Germ: The inner layer of the grain that comprises protein, vitamins, minerals, and other plant compounds.
The presence of all these parts can help increase the nutritional value of the grain to a great extent. They can be highly beneficial for you to derive an impressive range of significant nutrients like protein, fiber, antioxidants, etc.
Some of the important vitamins present in whole grains are B vitamins like folate, thiamine, and niacin. They also carry a wide range of minerals like magnesium, iron, manganese, and zinc. Whole grains are rich in other health-promoting plant compounds like sterols, polyphenols, and stanols. So these plant-based food can help derive an enormous number of phytochemicals that can promote your health.
Control The Risk Of Heart Diseases
One of the most impressive health benefits of whole grains is their ability to lower the possibility of heart diseases. Studies suggest that the daily intake of one ounce of whole grains can help reduce the chance of heart diseases by 22%.
Researchers suggest that replacing your refined grain foods with whole grains can be greatly beneficial for preventing the development of heart diseases. Hence, these foods can be of great help to you for protecting your heart health.
Lower The Risk Of Stroke
Eating whole grains might also help prevent the occurrence of stroke. Several studies prove the benefits of whole grains in preventing stroke. Some nutrients present in whole grains including vitamin K, fiber, and antioxidants can be responsible for their ability to prevent stroke. So, by including these foods in your plant-based meal, you will be able to get protection from such medical emergencies.
Reduce The Risk Of Obesity
The high amounts of fiber present in whole grains can fill you up easily thereby preventing overeating. This property of whole grains can help lower the danger of obesity and lead to weight loss. If you are trying to lose weight by adjusting your diet, then including whole grains in your meal plans can be beneficial.
Lower The Chance Of Type 2 Diabetes
This is a common form of diabetes that a lot of people are suffering from. Studies suggest that certain plant-based foods can be greatly helpful for reducing the risk of this condition and one among them is whole grains.
This is partly because of the ability of whole grains to control obesity and overweight, which are important risk factors for diabetes. Additionally, the consumption of foods made with whole grains is linked with lowered levels of fasting blood sugar and better insulin sensitivity. These properties of whole grains might be because of the presence of magnesium in them that can aid your body to metabolize carbs. This mineral also has a great connection with insulin sensitivity.
Promote Healthy Digestion
The impressive amounts of fiber present in whole grains can aid to improve digestion and promote gut health. Fiber adds bulk to stools thereby preventing constipation. Healthy fibers can also help feed the friendly gut bacteria that are important to your gut health.
Control Chronic Inflammation
Chronic inflammation is the primary indicator of a large number of health issues like heart diseases, stroke, cancer, etc. Eating whole foods can help keep this problem in check because of this anti-inflammatory properties. These plant-based foods carry high amounts of extremely influential antioxidants that can help relieve inflammation.
Studies suggest that the consumption of whole grains can help minimize the chance of dying from chronic conditions caused by inflammation. Diets that are packed with whole grains rather than refined grains are found to reduce inflammatory markers.
May Lower The Possibility For Developing Cancer
Some studies suggest that eating whole grains may help reduce the chance of cancer. The presence of compounds like phytic acid, saponins, phenolic acids, etc. in these foods might help slow down the development of cancer.
So, including whole grains in your plant-based meals can help alleviate the risk of various health conditions. These plant-based foods can also be highly beneficial for you to acquire a lot of important nutrients and beneficial phytochemicals.