8 Key Health Benefits of Eating Whole Grains over Refined Grains
Technically a grain is a tiny, hard, dry seed – covered (partially or completely) with a hull or fruit layer. It is periodically harvested for human and or animal consumption. Rice, oats, wheat cornmeal, barley, etc are raw grain products. Bread, grits, pasta, breakfast cereals, oats, and tortillas are examples of processed grain products.
With this basic idea let’s learn the difference between a whole and a refined grain.
A whole grain is one that has all of the original components that were present while the grain was growing in the field. Refined grains or polished grains, on the other hand, have had some of their constituents removed to improve texture and shelf life.
These refined grains are more widely utilised and appear in our meals more frequently. Recent research suggests that it may be advisable to dodge refined grains completely in favour of whole grain substitutes.
Fragments of a Whole grain
Grain starts its life’s journey as a plant seed. It is made up of an edible kernel wrapped by an inedible husk that protects it from the elements. The kernel is composed of three parts:
* The bran is the kernel’s outer layer. It’s high in fibre and B vitamins, as well as protein and carbohydrates.
* The endosperm is the portion of the seed that supplies energy to the germ. It extends safe storage durations but provides little nutrients.
* The germ is the component of the kernel that contains the seed’s embryo. It’s strong in vitamin B and E, as well as fat and protein.
How Refined Grains are obtained?
The bran and germ are mechanically removed from whole grains to refine them into a polished look. The major purpose for this processing keeps the refined grains fresher for longer shelf life. Because neither component is very enduring, eliminating it results in a product that will last considerably longer on the market. Refined grains are also finer in texture, which some individuals like as it looks good to eyes.
According to research, eating whole grains reduces the risk of many diseases and provides optimal nutrients for a healthy body. Unfortunately, several of cereal grain’s health benefits are lost during the refining process. Refined grains, without germ and bran, do nothing more than supply energy.
Here are 8 vital health benefits of choosing whole grains over processed grains.
1. High in crucial health nutrients and dietary fibre
Whole grains are a source of important nutrients that include fibre, Vitamins (particularly B vitamins, including niacin, thiamine, and folate) Minerals like magnesium, zinc, iron and manganese. Additionally, it boasts several grams of protein and antioxidants that includes lignans, ferulic acid, phytic acid, and sulphur compounds (Trusted Source).
2. Lowers the risk of stroke
Whole grains aid lowering risk of stroke (Trusted Source).
Compounds in whole grains such as vitamin K, fiber and antioxidants, can reduce your risk of stroke.
In a review of six trials involving almost 250,000 participants, those who consumed the most whole grains had a 14% reduced risk of stroke than those who consumed the fewest (Trusted Source).
Whole grains are recommended in the DASH and Mediterranean diets, both of which may help lower your risk of stroke (Trusted Source).
3. Helps lowering risk of heart diseases
One of the major health benefits of whole grains is that they reduce heart disease risk, which is the leading cause of death worldwide (Trusted Source).
An evaluation of 10 studies brought to light that three 1-ounce (28-gram) servings of whole grains daily significantly lowers the risk of heart disease by 22% (Trusted Source).
Similarly, a 10-year long study in 17,424 adults experiential record showed that those who ate the highest proportion of whole grains in relation to their total carb intake had a 47% lower risk of heart ailments. (Trusted Source).
Researchers hence concluded that heart-healthy diets should comprise more whole grains and less refined grains, including whole-grain breads and cereals, as well as added bran, are specifically linked to reduced heart disease risk (Trusted Source).
4. Reduce risk of obesity and improves fitness
Consuming fiber-rich meals might help you feel full and avoid overeating. This is one reason high-fibre diets are recommended for weight loss (Trusted Source).
Whole grains and products produced from them can fill your stomach faster than refined grains, and studies indicate that they may reduce your risk of obesity.
A study reviewing research from 1965 to 2010 discovered that whole-grain cereal and bran added cereal were associated with a modestly lower risk of obesity (Trusted Source).
In fact, eating 3 meals of whole grains daily can lower body mass index (BMI) and less belly fat in a review, as was found in 15 studies in almost 120,000 people (Trusted Source).
5. Whole grain can lower risk of type 2 diabetes
Consumption of whole grains in place of refined grains may lower risk of type 2 diabetes (Trusted Source).
As per 16 studies, replacing refined grains with whole grain products and its varieties and eating at least 2 servings of whole grains daily possibly will lower your risk of diabetes (Trusted Source).
As fibre-rich whole grains can prevents obesity the risk diabetes (Trusted Source) also decreases.
Furthermore, whole grain intake, as per studies have linked to lower fasting blood sugar levels and improved insulin sensitivity (Trusted Source). This may well be owing to magnesium, found in whole grains helps metabolize carbs in the body and is tied to insulin sensitivity (Trusted Source).
6. Whole grains Support healthy digestion easing your gut
The fibre present in whole grains can boost healthy digestion in various ways. Not only it helps give bulk to stools but also lowers the constipation risks suffered by many. Prebiotics present in the whole grains also are the beneficial gut bacteria, which improves digestive health (Trusted Source1, Trusted Source2).
7. Reduce chronic inflammation
Inflammation leads to many chronic diseases in one’s body. Interestingly there are evidence that whole grains help reduce inflammation (Trusted Source).
In a study, women who took whole grains diet were least likely to die from inflammation-related chronic conditions (Trusted Source).
Another recent study stated that people replaced refined wheat products and unhealthy diets with whole wheat products and saw a reduction in inflammatory markers (Trusted Source).
8. May lessen cancer risks
Though research on whole grains and cancer risk have provided mixed results, but they did show promise.
In an analysis of 20 studies, 6 showed a reduced risk of cancer, while 14 indicated no link (Trusted Source).
Recent research proposes that whole grains’ strongest anticancer benefits are against colorectal cancer, which is one of the most common types of cancer (Trusted Source1, Trusted Source2).
Looking for ways to enhance your diet with more whole grain? The next time you go to Walmart or any nearby departmental store, consider choosing whole rice, wheat bread, and pasta instead of the enriched or refined alternative.
While shopping for whole grain products, it’s key to check the nutritional facts panel mentioned on the packs and go over the ingredients. Even if the label says multi-grain, it may not be made with whole grains.
In the market another type of grain is available known as enriched grain. These grains have had numerous nutrients added to them, like iron and riboflavin, in order to restore the nutritional value lost during the refining process. But these enriched grains though healthier than the refined grains, unfortunately nowhere near as useful as their whole grain alternatives.
Ensure “whole grain” or “whole wheat” is among the first items to appear on the ingredients list. It will provide you with all the nutrients you need to maintain a healthy diet and a healthy life.
