4 Benefits of Whole Grains

brown-rice

Whole grains are actually unrefined grains that haven’t had their germ, bran and endosperm removed by milling. They are the best source of fiber and also other important nutrients such as potassium, magnesium and selenium. Whole grains can either be single food like brown ice or ingredient in certain product such as whole wheat that is in bread. Grains and to be specific whole grains are very essential part of a healthy diet. Whole grains are indeed a very good source of complex carbohydrates, minerals and vitamins. They have low fast content and that makes them to be the best healthy option. Most people think that vegetables and fruits contain beneficial antioxidants and photochemical but what they dint know is that whole grains are actually better source of nutrients. Here are 4 benefits of whole grains.

1. Reduces the risk of heart diseases.

Research that was conducted shows that whole grains help to prevent the risk of getting heart diseases by 25 %.A research was conducted by Harvard University to study the benefits of whole grains. The study conducted compared women who had whole grain foods servings of 2.5 a day with those women who actually ate less than half daily. They found out that those who ate whole grains more were less likely to develop heart diseases than those who ate half of the whole grain. Whole grains contain antioxidants, cholesterol, reducing plants sterols and fiber which are very essential components that helps to reduce the chances of getting a heart disease.

2. Helps to block cancer.

An Italian researcher found out that those people who eat a lot of whole grain foods are less likely to develop cancer. Eating at least 3 to 5 servings per day will lower the risk of getting stomach and colon cancer by 50%, ovarian cancer by 40 %, 20% for both pancreatic and prostate cancer and breast cancer by 10%. Whole grains have a compound known as protease inhibitors that actually helps to squelch cancer cells by interfering with the enzymes activity. Research also indicates that a substance that is created by fermentation of dietary fiber in the intestines that is called sodium butyrate can also act as colon cancer suppresser.

3. Reduces the risk of getting diabetes.

A study that was conducted at the University of Minnesota on 3600 people showed that 3 daily serving of whole grain foods actually reduced the risk of type 2 diabetes by approximately 21%. The study was also conducted in Harvard University and it indicated the same results. Researchers agree that whole grains have more than one factor that keeps both insulin and blood sugar under control. Whole grains have a compound known as lignans which help to protect against diabetes .They also help to improve sensitivity to insulin by the body which is actually a hormone that manages the blood sugar levels.

4. Helps you lose weight.

A study conducted by Harvard University showed that those people who eat whole grains are less likely to gain weight than those who don’t .This is because whole grains are rich in fiber which contains no calories. Therefore, when you eat whole grains, it will make you feel less hungry and that means that you are not going to overeat hence you are less likely to gain weight.

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