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Ten Health Benefits of Whole Grains

October 16, 2011  by: Paulose  Points: 30   Category: Health    Views: 675

Modern life has changed even the food habits of humanity. Fast foods are being popularized everywhere by the consumerist and commercialized global change in eating habits. But the negative effects of changes have caused return of wholegrain diet.


Modern fast life is crazy after fast foods. People have no time to cook, to eat and to digest. Typically, majority of people today eat several times a day. The aroma and colors of fast foods are not only tweaking people but also they find fast food easy to swallow! Kids and teenagers of today are opting for a greasy burger and a bag of fries, with a soda included to complete the meal. It has become the age of fast-food.

But the negative effects of fast food culture have opened the eyes of modern man and he is looking for diet habits that can keep him free from diseases. 'Eat whole grains' is becoming the mantra of awakened humanity today. The health benefits of whole grains are gaining more and more popularity, though in a slow process.

What is a whole grain diet?

As the name itself suggests, the term 'whole grain' refers to all grains or cereals which include the 'whole' part of the grain, which means the 'fiber-rich outer layer and the starchy middle portion. The whole grain contains all the 'nutrient-packed' germs of the grain. But modern lifestyle, which makes people take refined grains, polished products of milling, has lost the germ of endosperm by removing the bran to make it appear whiter. Fast food habit is leading to obesity and other health hazards.

Whole wheat, brown rice, barley, oats, jawar, ragi, maize, quinoa, and buckwheat are some of the whole grains normally used all over the world.

Health benefits of whole grains

1) All nutrients packed

All the layers of a grain, namely the bran, the starchy middle and the nutrient-packed germ, contain all the necessary minerals and Vitamins. It is the combination of all the parts of the grain that creates the whole grain's unique package of nutrients.

2) Strengthens heart health

Consumption of whole grain as part of a low-fat diet can help maintain a healthy heart. It contains nutrients such as chromium, zinc, Vitamin B and fiber that help heart health.

3) Controls blood sugar level

Whole grains help heart health and keep blood sugar under control. This helps to maintain blood sugar under optimum level. Whole grains control increase in cholesterol and help to avoid sudden complications.

4) Fiber soluble

An important quality of whole grain is that it contains both soluble and insoluble fibers. This quality promotes regularity and helps digestion process. Through this, it helps to maintain healthy bowel.

5) Controls body weight

Obesity is a threatening epidemic of modern world. Whole-grain diet can save you from obesity by maintaining healthy body and weight. Studies have revealed that people who eat whole grain foods have a lower Body Mass Index and they do not gain unnecessary weight over time.

6) Low fat and high in fiber

Whole grain foods are low in fat and high in fiber content. Fiber is necessary for regular bowel movements. It increases the elimination of waste matter in the large intestine and pressures the rectum muscles to loosen and expel waste. Thus, it prevents you from constipation.

7) Stomach free from hunger feeling

Since whole grains release their sugars very slowly they can make you feel satisfied for a longer time and keep you free from the feeling of hunger. Moreover they contain complex carbohydrates to keep you full for a longer period.

8) Controls your snacking habit

It is your hunger feeling that makes you to go for snacking habit which adds further troubles. Low fat, fiber content and complex carbohydrates can make you feel contented for a longer time and keep you free from the temptation of reaching snacks.

9) Protects from diabetes

Diabetic patients are recommended to take whole grain food since they contain high fiber. Fiber foods contain minerals, Vitamins and anti-oxidants. Modern fast foods which contain refined carbohydrates increase empty calories in the body and cause obesity.

10) Prevents colon cancer

People of primitive ages lived only on whole grains. Rich in soluble and insoluble fiber, whole grains prevent you from colon cancer. Dr. Burkitt, who made researches in fiber foods, observed that Africans who ate high-fiber foods had far less colon cancer than people who ate western or refined foods.



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