The whole grains are grains that still have the entire three parts, the bran, endosperm and germ. Each part has its own benefits for human health. Although many diet programs have warned you to avoid wheat, but this does not mean that you should avoid whole grains, because the grains are not always wheat. Rice, brown rice, oats, bulgur, wild rice and corn are included in the whole grain product. Even some non-herbaceous plants such as quinoa, buckwheat and amaranth are also included in the list of whole grains. What you should avoid is probably the product of refined grains such as refined wheat whose content only contains the endosperm of the grain that is mostly composed of carbohydrates. In whole grains, not only endosperm carbohydrate is obtained, but also fiber, antioxidants and some types of bran minerals and vitamins, more minerals, proteins and some specific compounds of germ plants. That is why whole grains are highly recommended.
The health benefits of whole grains. In the modern world, with so many diet program options, people tend to be careful in choosing what they should eat today. When talking about grains, some warnings such as “avoid wheat”, “weight gain” and “gluten content” are common, in the end, people will avoid grains at all costs. However, these people do not realize that there are many types of grains and not all of them are “bad.” It is only a matter of being a wise consumer in choosing the grains with the greatest amount of nutrients. You should be surprised to discover the health benefits of whole grains and the whole amazing list of benefits that are not mentioned about weight gain, although for you who have been diagnosed with gluten intolerance you should avoid it.
30 Benefits of Whole Grains for the Cure of Diabetes:
Whole grains have all the benefits of all three parts of the grains (bran, endosperm and germ) and below is the list of health benefits of whole grains that you could get.
1. Whole Grains are Rich in Fiber:
As mentioned earlier, unlike refined grain products, which only consist of the endosperm part of carbohydrate-rich grains, whole grains have their own advantage of being rich in fiber, since bran is also included.
2. Good for the Digestive System:
The fiber contained, especially in the bran part, is good for the digestive system. It will provide the volume to the stool so that the digestive system can function optimally and prevent some digestive problems such as constipation.
3. Act as a Probiotic:
Some of you may know now that even fiber has many types. Fortunately, some types of fiber found in whole grains could act as probiotics. In other words, it will feed the “good bacteria” inside the intestine, which promotes healthy digestion.
4. Reduce the Level of “Bad” Cholesterol:
One of the many amazing powers of fiber is that it could help control cholesterol level. The fiber will bind the “bad” cholesterol or better known as LDL and then wash it completely from the body system, so that the HDL can function optimally.
5. Help to Lose Weight:
Many diet programs will warn you to avoid all kinds of grain products, especially wheat, except whole grains. As rich in fiber, whole grain is an excellent solution for a successful weight loss diet because it will make you feel full longer and the fiber will optimize nutrient absorption and eliminate all unnecessary properties.
6. Reduce the Risk of Colon Cancer:
A healthy digestive system will reduce the risk of some chronic diseases; One of them is colon cancer. In addition, antioxidants were also found in the bran part to fight free radicals that will provide a protective layer against colon cancer.
7. Improves Bowel Movement:
It is essential to ensure that bowel movements are normal. A normal bowel movement means a healthy metabolism in which the entire process within the intestine works without interruption and reduces the risk of conditions such as diarrhea and constipation.
8. Help to Absorb Nutrients:
When the intestine cannot extract the foods that are consumed in an optimal way it means that some nutrients are washed and become useless. However, when the intestinal system is in a normal rhythm, all nutrients extracted from food will be absorbed optimally and the body will get all those important nutrients to meet the daily intake.
9. Help Control Calories:
Some people are using the weight scale to count the calories in the food they eat. Well, it is not an effective way because sometimes it is very difficult to control appetite. Fiber will make you feel full longer, so controlling the calories that enter your body is much easier when you are not eating too much.
10. Reduce the Risk of Obesity:
Obesity is no one’s fault. Sometimes, it’s not just about how you eat, but much more about how your body processes what you’ve eaten. That is why maintaining a healthy digestion and intestine is more important if you want to avoid obesity and the fiber contained in whole grains could help you in this matter.
11. Good for the Heart:
While many people thought that wheat is never good for the heart, but the different opinion applies to whole grains, which is actually really good for the heart.
12. Reduce the Risk of Heart Disease:
Potassium found in whole grain is found in relatively high amounts. Although sodium is also found but potassium will cover all the negative effects caused by sodium. Not only that, the whole grain is also rich in fiber and fiber-rich foods are always good for the heart.
13. Control Blood Pressure:
It is not an easy task to control blood pressure, but a healthy daily diet will provide a significant effect in reducing it. Whole grain breakfast cereals are what you need to lower blood pressure, minerals will handle blood pressure, while carbohydrates are enough to provide energy and fiber will make sure everything works normally.
14. Reduces the Risk of Stroke:
Stroke can be fatal and even survivors sometimes have to suffer side effects. That is why if you could find a way to prevent or reduce the risk of stroke, you should take it. The combination of fiber, vitamin K and antioxidants will help reduce the risk of stroke.
Whole Grains for Diabetes:
The number of people diagnosed with diabetes is increasing progressively every year. The main problem lies in the unhealthy eating habit. That is why it is very important that you start having a healthy eating habit and that whole grains are put on your daily menu.
15. Control the Blood Sugar Level:
It is almost impossible to control the blood sugar of refined grains, which are mostly composed of carbohydrates, but not whole grains, which also contain other nutrients. It is due to some minerals found in whole grains, especially magnesium.
16. Reduce the Risk of Type 2 Diabetes:
As rich in fiber, whole grain is good for preventing obesity or weight gain to reduce the risk of type 2 diabetes. In addition, mineral content will improve insulin sensitivity, so there is no reason for it to occur. type 2 diabetes.
17. Prevention of Gestational Diabetes in Pregnant Women:
During pregnancy, when the hormonal condition is not in a stable stage, some conditions such as gestational diabetes can occur. Do not consume too many carbohydrates because it is only making the condition worse, but the whole grain will prevent it.
18. Improved Insulin Sensitivity:
People with weight problems will face an increased risk of type 2 diabetes because insulin could not work optimally to convert glucose into energy in the bloodstream. This type of grain will help insulin sensitivity during this stage so that there is not an excess of glucose in the bloodstream that can cause an increase in blood sugar.
Whole Grains as Sources of Nutrition:
Unlike refined grain products that only provide endosperm carbohydrates, whole grains offer more bran and germ nutrients.
19. Excellent Source of Calcium:
Now you know that calcium is not only available in dairy products, but also relatively high in whole grains. For those who are allergic to dairy products it could meet the consumption of calcium through whole grains.
20. Maintains Bone Health Even During Old Age:
During old age, the body could not absorb calcium optimally, sometimes to maintain a healthy bone; The body will use calcium stores. Consuming whole grains at an early age could guarantee a sufficient amount of calcium during old age.
21. Protects Teeth and Gums:
When it comes to calcium, it is not only the bones that need it, but also the teeth and gums. That is why whole grain products will provide you with a natural solution to protect your teeth and gums from an earlier age.
22. Strengthens the Immune System:
Rice oatmeal is not only delicious when you’re sick, but the vitamins contained in the whole grains of rice are really good for the immune system and help speed up the recovery process after illness.
23. Rich in Folic Acid That is Good for Pregnancy
Folic acid is essential during pregnancy. It is one of the compounds that guarantee that your children will be born with an excellent brain. That is why the consumption of foods rich in folate is important, especially in the first trimester, since in that period the brain was developing.
24. Optimum Production of Red Blood Cells:
Red blood cells are essential for the body’s metabolism. Red blood cells have a prominent function of distributing nutrients, water and oxygen to all body cells. If the amount of red blood cells is not enough and then some deficiencies can occur because the body is not getting the necessary nutrients for metabolism.
25. Prevents the Baby from Being Born with Congenital Defects:
During pregnancy, the fetus also needs red blood cells to develop. Without which, the possibility of the baby being born with congenital defects is greater. It is because there are not enough red blood cells to develop the fetus.
26. Excellent Source of Iron to Prevent Anemia:
Iron deficiency could lead to acute anemia. Although for some people anemia is considered a common condition, but in the long term this condition could lead to a more serious problem. Daily consumption of whole grain products could provide daily iron intake to prevent anemia.
27. Contains Essential Minerals for Oxygen Distribution:
The oxygenated body is what you should make sure if you want your metabolism to work properly. Hemoglobin in red blood cells has an essential role in the distribution of oxygen throughout the body’s cells and certain minerals such as iron and magnesium are essential for the production of red blood cells.
Whole Grains for Other Conditions:
Some studies have been done to find out more about the health benefits of whole grains.
28. Effective Treatment of Childhood Asthma:
There are some studies that claim that whole grains could treat childhood asthma effectively. Studies showed that children with asthma could get rid of the condition completely after putting whole grains as part of the daily diet.
29. Acts as an Anti-Inflammatory:
Many people simply do not know that some chronic conditions are really just the side effect of inflammation. Since inflammation is actually the root of those conditions. Whole grains contain properties that can act as anti-inflammatory.
30. Reduces the Risk of Cancer Cell Development:
The advantage of whole grains is that it also contains a relatively high amount of bran antioxidants. It is common knowledge that antioxidants are effective in fighting free radicals that could cause cell mutation or well-known as cancer cells.
31. Recommended Foods for Postmenopausal Women:
After postmenopausal women will face an increased risk of certain types of cancer, especially breast cancer. Daily consumption of whole grains could reduce the risk, so it is considered that whole grains are a recommended food for postmenopausal women.
Whole Grains for Life:
Just to emphasize, for a healthy life, you should be aware of what you eat and where it comes from. Whole grains will give you hope that you and your family will live in a healthy lifestyle.
Precautions and Warnings on Whole Grains:
One thing to remember, with all the impressive health benefits of whole grains, some types of grains are not all. Below are some precautions and warnings about whole grains that you should know:
- Most whole grain products are not gluten free (except wild rice, some type of rice, buckwheat and oatmeal that are gluten free).
- This is why people with gluten intolerance or gluten allergy should avoid whole grains at all costs.
- As high in carbohydrates, some people who currently suffer from IBS or Irritable Bowel Syndrome should consult their doctor first about what type of whole grains they should consume, since some such as wheat grains are bad for this condition.
- For those who have wheat allergy it is better to avoid whole grain products or at least consult the doctor first.
- Also, no matter how many benefits of whole grains you are consuming in moderate amounts, it is important to make sure that you only get all the benefits and leave all the side effects behind.
Choose your Whole Grain Products Wisely:
It is very easy to choose whole-grain products in their original form, but what about products such as bread, pasta and cereals? What should you do to make sure those products are made from whole grains and not just from the refined version of the grains? Here are some points to remember when looking for whole grain products:
- Do not be fooled easily by the “whole grains” label because not all products with that label are healthy. Pay attention to the ingredients, especially cereals, some of the products are using refined sugar to add more flavor.
- When you find whole wheat bread that looks healthy, you don’t feel very excited because maybe the brown color is actually using a food coloring that is not healthy at all. That’s why we only buy bread for a trusted bakery.
- When it comes to pasta, you should read the ingredients carefully and make sure that the pasta is made only from whole grain products and not from mixtures of other refined products such as refined wheat.
- There is no easy way to have a healthy lifestyle because even finding the best products with the content of whole grains is not as easy as you think.
- That is why instead of consuming instant products it is even better if you could make everything homemade or at least find a trusted bakery to supply your family with only healthy whole wheat bread or be careful with your shopping lists, always pay attention to ingredients.
- It takes time, but it is important to do so to make sure your family deserves all the health benefits of whole grains.