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Some popular diet books say you should ditch wheat or gluten to shed pounds. But contrary to this belief, it is extremely important to eat grains daily, and at least half of those should be whole grains. Unless you have celiac disease, non-celiac gluten sensitivity or another reason to cut back, you don't want to miss out on the health benefits of whole grains. Fiber is one big reason to eat whole grains. Adults need about 25 to 35 grams of fiber daily, and whole grains contain two types—soluble and insoluble—which are both beneficial to your health. You're getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health. Whole grains have all of the parts of the original kernel, bran, germ and endosperm, which makes whole grains a powerhouse of health. Examples of whole grains include barley, brown rice, buckwheat, millet, oatmeal, wild rice. Whole grains can be consumed in the form of bread, flakes and even whole grain cookies. Following are some of the most incredible health benefits of whole grains.
1.They Help With Digestion
The fiber content keeps bowel movements regular. Studies have shown that people who eat more fiber need fewer laxative. And they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea, and pain. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes good bacteria in the large intestine. These organisms aid digestion, promote better nutrition absorption, and may even enhance up the body's immune system.
One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. One analysis found a 32 percent lower risk of diabetes in people who ate three or more servings a day of whole grains versus a 5 percent risk reduction in those who ate refined grains. Something as simple as swapping one third of a serving of cooked white rice a day for brown rice was associated with a 16 percent decline in type 2 diabetes risk. Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes.
One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. Whole grains take longer to digest and have a more satiating effect. Even if eating whole grains don't actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Specifically, eating whole grains can leave you with less belly fat.
Eating whole grains early in life may ward off asthma and other allergic conditions. One study found that children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turned five. A Dutch study reported similar findings among children aged 8 to 13. An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing.
Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. In fact, whole grains lower the risk of heart disease overall. One study found that women who ate 2-3 servings of whole grain products daily were 30% less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week.
Carbs can be good for you. The trick is to find the right kind of carb and resistant starch is one. It's a carb that acts more like a fiber. Because it's not easily digested, it moves slowly through your digestive system burning more fat, stoking the hormones that make you feel full, maintaining your insulin in good working order and keeping blood sugar and cholesterol levels down.
So let go of the misconception that whole grains are going to make you fat. Whether your goal is to lose weight, maintain weight, improve health or just ensure proper functioning of all body organs, whole grains are a must in your diet.
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