A healthy diet is a non-negotiable factor if you wish to lead a fit and wholesome life. And when we talk about healthy diets, we don’t mean all the fad diets or simply cutting down food. What we mean is eating nutritionally sound meals that satisfy hunger and fulfill all the body’s nutritional requirements. Whole grains can be one of the best foods that your body can truly benefit from. They can keep you full for a long time and propose several health benefits. Moreover, adding whole grain foods to your diet is very easy because they are super versatile, giving you no reason to skip or neglect whole grains from your diet. Before we get into the details about the health benefits, let’s quickly address what whole grains mean in the first place and who all belong to this family. In simplest words, whole grains are those grains that contain all three elements of grain, i.e., husk, bran, and endosperm. Typically, refined grains do not include the outer skin due to extensive processing. This causes the nutrients to wear off, resulting in unhealthy grains. But such is not the case with whole grains, as they are not heavily processed, and all the nutritional qualities remain intact. The family of whole grains contains several types of cereals. But, the most popularly consumed ones are whole wheat, brown rice, oats, barley, rice bran, quinoa, and even popcorn, for that matter. These nutritionally enriched grains are more organic, with minimal processing and maximum health benefits. Speaking of which, let’s find out which are the top health benefits packed in the good, old, whole grains.
They Help Digestion
The outer coat of whole grains is full of fiber, and we all know how important fiber is in ensuring a healthy digestive system. Fiber adds bulk to your stool, promoting natural and effortless bowel movement every day. This, in turn, leads to a strong and healthy digestive system. All in all, eating whole grains every day will keep all digestive issues like gas, abdominal pain, unnatural stools, constipation, etc., at bay.
They Can Help Control Weight
Overeating is a primary reason behind gaining weight. But this concern gets resolved when you add whole grains to your meals. As they are high in fiber and protein, they can keep you full for a long time. This will help you control your hunger, and hence, your weight too. Additionally, whole grain foods contain good fats, which do not result in weight gain because our body can easily digest them.
They Help Regulate Blood Sugar Levels
Refined grains are often processed with many additives and sugar, which naturally tends to raise blood sugar levels. In contrast, whole grains are in the most natural and organic form possible, so do not raise your blood sugar levels. Whole grains are one of those foods that promote heart health. Hence, not only do they control blood sugar levels, but they also keep your heart protected from any possible diseases.
They Can Help Lower Cholesterol
Now that we have opened the chapter on heart health, there is another significant benefit of eating whole grains. They help in managing cholesterol levels significantly as whole grains restrict the absorption of triglycerides and even bad cholesterol. So, if you struggle with maintaining healthy cholesterol levels, then we strongly recommend you eat at least one meal of whole grains every day.
They Cut Markers Of Inflammation
All the nutritional properties present in whole grains such as rice, millet, oats, wheat, barley, etc., contribute to the greater good of your body and help manage signs of inflammation. Not only can they aid in reducing inflammation, but whole grains can also contribute to preventing them too. Moreover, studies show that people who consume whole grains instead of refined grains can quickly reduce markers of inflammation.
They Can Build A Strong Immune System
Your immune system is primarily responsible for fighting off any potential diseases and working towards keeping your body fit and fine. And since whole grains contain macronutrients and micronutrients in abundance, they certainly create a strong, positive impact on your immune system. So, regular and adequate consumption of whole grains can improve your immune system too.
In a nutshell, whole grains alone can provide you with some of the most significant health benefits without demanding much from you. Usually, people fail to follow a healthy diet because of time constraints or simply because they don’t wish to put effort into meal preparations. In these cases, whole grains can prove to be a great help. You can create an incredible impact on your health by simply replacing refined flour with wheat, packaged cereal with overnight oats, regular bread with whole wheat bread, and white rice with brown rice. So, what’s stopping you?