Eating whole grains has many health benefits. Whole grains can help you regulate your blood sugar levels, lower your cholesterol levels, and reduce your risk of developing heart disease, stroke, and certain types of cancer. When you make the switch to whole grains, your result is a healthier tomorrow!
What benefit do whole grains offer in terms of vitamins, nutrients and fiber?
Whole grains are called the “powerhouse of disease prevention” because they have been shown to reduce the risk of several diseases, including heart disease, diabetes, and several types of cancer. On top of all that, whole grains are low in fat and calories!
They help:
- regulate your blood sugar levels
- lower your cholesterol levels
- reduce your risk of developing heart disease, stroke, and certain types of cancer
- feel fuller for longer periods of time
- promote regularity in your digestive system
Whole grain foods are also high in fiber, nutrients, and vitamins, which can help to prevent obesity and its related health problems.
On the other hand, a diet high in refined grains and low in whole grains has been associated with an increased risk of colorectal cancer, type 2 diabetes, obesity, and heart disease.
Helps Combat Cancer
Whole grains are packed with nutrients that offer multiple health benefits, one of them being protection against cancer. In fact, eating whole grain foods can be a powerful weapon in the fight against cancer and it is an important part of a healthy lifestyle.
The fiber present in whole grain foods slows down digestion and keeps you feeling full for longer, as well as preventing waste products from sticking around unnecessarily in the body, where they could potentially facilitate cancer growth.
Additionally, essential vitamins and minerals found in certain whole grain options may help reduce inflammation, which has been linked to various cancers. Finally, research suggests that eating whole wheat breads regularly has shown to reduce the risk of several types of abdominal tumors due to its high levels of antioxidants.
While we’re on the subject, chili pepper added to your favorite sandwiches might not sound appealing, but it too helps reduce harm from hazardous toxins! So why not add some spice to your life by munching on whole grains – you’ll never know how much good it could do!
Helps Reduce the Risk of Diabetes
Whole grain foods are an essential part of any diabetes management strategy.
Eating such foods helps reduce the risk of developing diabetes, as well as aiding in controlling glucose levels if the disease is already present.
Through a combination of fiber and complex carbs, whole grains slow digestion and provide sustained energy to keep blood sugar levels more even.
Foods like oats, quinoa, and barley, can help people with diabetes achieve healthier results than if they eat refined processed foods that cause a rapid increase in blood sugar.
Effective in Protecting Your Heart
Eating whole grain foods can be an effective way to protect your heart from the serious consequences of heart disease.
This is because whole grains are high in dietary fiber, which helps reduce bad cholesterol levels and keeps them at healthy levels, reducing the risk of stroke and coronary artery disease.
Eating whole grain foods also helps increase good cholesterol levels in the bloodstream, which can help flush fat out of the body and prevent plaque buildup, further protecting cardiovascular health.
Finally, whole grains are packed with essential nutrients like folate, magnesium, Vitamin B-6 and iron – all of which contribute to a healthy heart by helping cells generate energy and strengthen their walls against disease.
So if you want to enjoy a healthier heart, make sure you’re choosing to indulge in those tasty whole grains!
Lowers Cholesterol Levels
If you are trying to lower your cholesterol, one of the best ways to do this is by including plenty of whole grains in your diet. Eating whole grain foods can help reduce bad cholesterol and increase good cholesterol levels.
Whole grain foods contain a type of fiber called beta-glucan, which has been shown to lower cholesterol levels.
Research has also proven that regular intake of foods rich in complex carbohydrates found in whole grains can reduce triglyceride levels – an essential factor when it comes to cardiovascular health. Taking small steps like replacing simple carbohydrate sources with whole grain options can make a huge difference!
Vitamins provided in whole grains
Whole grains are a good source of vitamins, minerals and fiber.
Some of the vitamins found in whole grains include vitamin E, thiamin, niacin, and folate. They are also a good source of iron, magnesium, selenium and copper.
Those minerals are essential for good health.
- Iron is needed for oxygen transport in the blood
- magnesium is involved in energy production
- selenium is an important antioxidant
- copper is necessary for the formation of collagen
Whole grain contains the bran, endosperm, germ
The bran is the outer layer of the grain kernel, and it is rich in fiber.
The endosperm is the inner layer of the grain kernel, and it is rich in carbohydrates.
The germ is the embryo of the grain kernel, and it is a source of vitamins and minerals.
True whole grain bread is made with whole wheat flour that includes the bran and germ. White bread is made with refined flour, which only includes the endosperm.
Rolled, crushed or cracked?
Rolled, crushed or cracked whole grains have been processed to make them easier to cook and eat. Having been rolled, crushed or cracked can be less healthy than whole grain foods that have not been processed.
Be sure to check the label to see if the whole grain food you are buying is healthy for you…
Is it Really Whole Grain Bread?
The ingredient label can help you determine if your bread primarily consists of whole grains. The word “whole grain,” such as “whole wheat flour,” “whole grain rye flour,” or “whole grain pumpernickel flour,” should appear as the first component.
The whole grain seal on the packaging can also be trusted.
Good source of fiber
Whole grains are a good source of both soluble and insoluble fiber. Soluble fiber can help to lower cholesterol levels, and insoluble fiber promotes regularity in the digestive system.
Tips on how to incorporate more whole grains into your meals.
Whole grains are a great way to add more nutrition and fiber to your diet.
- Switch to whole grain bread for your sandwiches and toast.
- Opt for whole grain cereals, such as oatmeal, bran flakes, or whole wheat cereal.
- Try whole wheat pasta instead of white pasta.
- Look for whole grain versions of your favorite crackers and snacks.
- Add uncooked whole grains, such as barley, quinoa, or brown rice, to soups and stews.
- Top your salad with whole grain croutons or whole wheat croutons.
- Make a whole grain pilaf by cooking whole grains, such as farro or wheat berries, in broth with chopped vegetables.
- For a quick and easy whole grain side dish, cook up some whole grain rice or whole wheat couscous.
- Include whole grain breakfast foods in your meal rotation, such as whole grain pancakes or waffles, whole grain muffins or quick breads, whole grain hot cereal, or whole wheat bagels.
Types of whole grains
There are many different types of whole grain. Below are the most common types of whole grain:
- whole wheat
- whole oats
- whole rye
- whole barley
- whole brown rice
- Whole grain bread
- whole grain cereals
- whole wheat pasta
Quick and easy whole grain recipes
-Whole Grain Pancakes:
Combine 1 cup whole wheat flour, 1 cup oat flour, 2 tablespoons sugar, 4 teaspoons baking powder, and 1/2 teaspoon salt in a large bowl. In another bowl, whisk together 2 eggs, 1 1/2 cups milk, and 1/4 cup melted butter. Add the wet ingredients to the dry ingredients and mix until just combined.
-Whole Grain Waffles:
Combine 1 cup whole wheat flour, 1 cup oat flour, 2 tablespoons sugar, 4 teaspoons baking powder, and 1/2 teaspoon salt in a large bowl. In another bowl, whisk together 2 eggs, 1 1/2 cups milk, and 1/4 cup melted butter. Add the wet ingredients to the dry ingredients and mix until just combined. Cook in a waffle iron according to manufacturer’s instructions.
-Whole Grain Muffins:
Preheat oven to 400 degrees F (200 degrees C). In a large bowl, combine 1 cup whole wheat flour, 1 cup oat flour, 2 tablespoons sugar, 4 teaspoons baking powder, and 1/2 teaspoon salt. In another bowl, whisk together 2 eggs, 1 1/2 cups milk, and 1/4 cup melted butter. Add the wet ingredients to the dry ingredients and mix until just combined.
-Whole Grain Bread:
Combine 1 cup whole wheat flour, 1 cup oat flour, 2 tablespoons sugar, 4 teaspoons baking powder, and 1/2 teaspoon salt in a large bowl. In another bowl, whisk together 2 eggs, 1 1/2 cups milk, and 1/4 cup melted butter. Add the wet ingredients to the dry ingredients and mix until just combined. Knead the dough for 10 minutes. Place in a greased loaf pan and let rise for 30 minutes. Bake at 350 degrees F (175 degrees C) for 30 minutes.
FAQs
What is the difference between whole grain and whole wheat?
Whole grain refers to the whole seed of a plant, which includes the bran, germ, and endosperm. whole wheat is a type of whole grain that is made from grinding whole wheat kernels into flour.
What is the difference between what is called “white” bread and whole grain bread?
The difference between white bread and whole grain bread is that whole grain bread is made with whole wheat flour, which includes the bran and germ, while white bread is made with refined flour, which only includes the endosperm. whole grain bread has more fiber, vitamins and minerals than white bread.
Why is whole grain better for you than white bread?
Whole grain is better for you than white bread because whole grain includes the bran and germ, while white bread only includes the endosperm. whole grain has more fiber, vitamins and minerals than white bread.
I’ve heard of whole grain white bread… is it really whole grain?
No, whole grain white bread is not really whole grain. whole grain white bread is made with whole wheat flour that has been bleached to make it appear white. whole grain white bread does not have the same nutritional value as true whole grain bread.
Is “old fashioned oats” whole grain?
Yes, old fashioned oats are whole grain. Old fashioned oats are whole oat kernels that have been rolled and flattened.
Are whole grain foods fattening?
No, whole grain foods are not fattening. whole grain foods are actually associated with weight loss and a lower risk of obesity. whole grain foods are high in fiber and help you to feel full, which can help you to eat less.
So, if I buy a whole grain food product, does that mean it is healthy for me?
Not necessarily. whole grain foods can be processed and may contain added sugars, fat, and sodium. Be sure to check the label to see if the whole grain food you are buying is healthy for you.
Brown Rice vs white – what’s the big difference?
White rice is processed to the point that the bran and germ is removed, leaving only the endosperm. Brown rice has the bran, germ and endosperm all intact.