Whole grains are an excellent source of fiber, vitamins, minerals, antioxidants, and phytochemicals. They’re also low in calories, making them a smart choice for weight loss.
If you’ve tried to lose weight and have come across advice on losing weight, you would have come across information on including whole grains to lose weight.
There are many more benefits to eating whole grains than just losing weight. But most people aren’t aware of these hidden health benefits. In fact, most people don’t even realize how healthy whole grains really are.
Whole grains are packed with nutrients that will help you live healthier and happier. And here are 7 reasons why you should add whole grains back into your diet.
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Whole Grains Help Prevent Diabetes
Diabetes is one of the most common diseases affecting Americans. According to the Centers for Disease Control and Prevention, about 29 million American adults currently have diabetes.
A diet rich in whole grains may help protect against type 2 diabetes. Research shows that eating whole grains lowers insulin resistance, which helps control blood sugar levels.
Eating whole grains also improves glucose tolerance, which means your body uses glucose better. This makes it easier for your body to regulate blood sugar levels.
Whole Grains Improve Digestion
Whole grains contain soluble and insoluble fibers, which help break down food and aid in digestion. Soluble fibers dissolve in water, allowing nutrients to pass into your bloodstream quickly. Insoluble fibers don’t dissolve in water, but instead, form a gel-like substance that traps toxins in your intestines.
Both types of fiber help promote regular bowel movements, which aid in digestion and reduce bloating.
Whole Grains Help Fight Inflammation
Inflammation is caused by the release of chemicals called cytokines. These chemicals cause redness, swelling, pain, and fever.
Research has shown that diets rich in whole grains lower the amount of proinflammatory cytokines released after meals.
This effect is especially pronounced in people who eat whole grains regularly.
Whole Grains Help Maintain Bone Density
Osteoporosis is a condition where bones become brittle and weak. It’s estimated that over 44 million Americans suffer from osteoporosis.
According to the National Osteoporosis Foundation, women between the ages of 50 and 70 are most susceptible to developing osteoporosis. The good news is that there are ways to reduce your risk of developing this disease.
One way to do so is to include whole grains in your diet. A study published in the Journal of Nutrition found that women who ate three servings of whole grain per day had significantly higher bone mineral density than those who didn’t.
They Help Lower Cholesterol
Cholesterol is a waxy substance made up of fatty acids and sterols. Your liver produces cholesterol, but dietary sources can also come from animal products such as meat, eggs, and dairy.
When you consume foods high in cholesterol, your body converts some of these fats into cholesterol. Cholesterol plays a role in many bodily functions, including maintaining healthy skin, hair, nails, muscles, and brain cells.
However, too much cholesterol can lead to heart problems. Eating foods high in cholesterol can increase your total cholesterol level, LDL (bad) cholesterol, triglycerides, and VLDL (very bad) cholesterol.
Studies show that consuming whole grains can help lower cholesterol. In fact, research suggests that whole grains may help reduce cholesterol levels by up to 20 percent.
Whole grains are an important part of any weight loss plan. If you want to lose weight, make sure you incorporate whole grains into your diet.
Whole Grains Help Boost Energy
Eating whole grains helps keep your metabolism running smoothly. When you eat refined carbohydrates like white bread or pasta, your body stores them as fat because they’re not broken down properly.
Instead of storing excess calories as fat, your body uses them for fuel. This means your body burns more calories when it breaks down whole grains.
Whole Grains Help Prevent Diabetes
Diabetes is a chronic condition characterized by high blood sugar levels. People with diabetes have trouble regulating their blood sugar levels and must take insulin injections to control them.
A recent study published in Diabetes Care showed that eating whole grains was associated with a reduced risk of type 2 diabetes.
In conclusion, whole grains aren’t just a tasty part of your diet; they’re actually incredibly beneficial to your overall health. They’re packed with fiber, which helps keep your digestive system working properly, and they contain plenty of protein, which keeps your muscles strong and gives you energy throughout the day.
Whole grains also provide you with essential vitamins and minerals like iron, zinc, magnesium, and potassium, which help boost your immune system and keep your heart healthy. So next time you reach for the bagel, remember to add a handful of whole grains to your plate instead.