Whole grains have been a part of the human diet for tens of thousands of years ( 1 ).
But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health.
While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Here are the top 9 health benefits of eating whole grains.
Grains are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice, and wheat.
Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth.
Whole-grain kernels have three parts ( 2 ):
Grains can be rolled, crushed, or cracked. Nonetheless, as long as these three parts are present in their original proportion, they’re considered whole grains.
Refined grains have had the germ and bran removed, leaving only the endosperm.
Though enriched refined grains have had some vitamins and minerals added back, they’re still not as healthy or nutritious as the whole versions.
Common varieties of whole grains include:
- oatmeal
- popcorn
- millet
- quinoa
- brown rice
- whole rye
- wild rice
- wheat berry
- bulgur
- buckwheat
- freekeh
- barley
- sorghum
Products made from these foods are considered whole grain. These include certain types of bread, pasta, and breakfast cereals.
When you purchase processed whole-grain products, read the ingredient list to make sure they’re made entirely from whole grains, not a mixture of whole and refined grains.
Also, keep an eye on the sugar content, especially in the case of breakfast cereals, which are often loaded with added sugar. Seeing “whole grain” on the packaging does not automatically mean that the product is healthy.
SUMMARY
Whole grains deliver many important nutrients. These include:
- Fiber.
- Vitamins.
- Minerals.
- Protein.
- Antioxidants.
- Plant compounds.
The exact amounts of these nutrients depend on the type of grain.
Nevertheless, to give you a sense of their nutritional profile, here are the key nutrients in 1 ounce (28 grams) of dry oats (4):
- Fiber:
- Manganese:
- Phosphorous:
- Thiamine:
- Magnesium:
- Copper:
- Zinc and iron:
SUMMARY
Wednesday, September 16, 2020