A whole grain is a grain of any cereal and pseudograin. It contains the endosperm, germ, and bran, and endosperm. According to research consuming whole grains is linked with a lower risk of various diseases. Whole grains provide a complete package of health benefits, unlike refined grains whose valuable nutrients are removed in the refining process. In comparison, whole grains are a good source of carbohydrates, multiple nutrients, and dietary fiber. All whole-grain kernels contain three parts:
- Bran: The brain is the outer layer with rich in fiber, vitamin B, iron, zinc, copper, magnesium, antioxidants, and phytochemicals.
- Germ: The germ is the core of the seed where the actual growth takes place. This core is rich in healthy fats, vitamin B, vitamin E, phytochemicals, and antioxidants.
- Endosperm: The endosperm is the inner layer that contains carbohydrates, protein, and small amounts of some vitamins B and minerals.
Each part contains health-promoting nutrients. As per studies, phytochemicals are natural chemical compounds in plants that have a role in disease prevention.
Benefits of Whole Grains
1. Support healthy digestion
Whole grain contains fiber which supports healthy digestion in various ways. Fiber helps give bulk to stools and lowers the risk of constipation. Some types of fiber in grains act as prebiotics. That means they help feed the beneficial gut bacteria, which are important for digestive health
2. Lower the risk of heart disease
As per studies, whole grains can lower your risk of heart disease by 20%. If an individual consumes more whole grains and less refined grains then their heart stays healthy in the long run. Which will promote the blood flow in the body.
3. Reduce inflammation
Inflammation is the main cause of many chronic diseases. According to research, whole grains can help reduce inflammation. An individual with unhealthy diets replaced refined wheat products with whole wheat products they saw a reduction in inflammatory markers. However, it is recommended to replace most refined grains with whole grains.
4. Reduce the risk of obesity
Fiber-rich food makes an individual feel full and even prevents overeating. Because of this reason fiber-rich diet is always recommended. As per research consuming whole grains daily is associated with a lower body mass index and less belly fat. However, it is suggested that whole grains can lower your risk of obesity.
5. Lower the risk of type 2 diabetes
Consuming whole grains in place of refined grains can lower your risk of type 2 diabetes. This can be because of the fiber present in whole grains. That helps with weight control and prevents obesity, a risk factor for diabetes. Research says that they connect whole grain intake to lower fasting blood sugar levels and improve insulin sensitivity. This can be because of magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity.
6. Lower your risk of stroke
Basically, stroke is the stoppage of the heart. As whole grains support heart health one’s body will have less chance of strokes, than an individual who does not consume an appropriate amount of whole grain. Whole grains contain compounds such as fiber, vitamin K, and antioxidants that help to reduce the risk of stroke.