Better Mind and Better Body – Why Should You Eat More Whole Grains
The whole grains are known to be filled with nutrients and can provide a wide range of health benefits for you. So, unless you are gluten intolerant or have a celiac disease, the whole grains can definitely be a part of your dieting plan.
This is why here we are going to help you find out the reasons why you should incorporate them in your dieting plan.What are the grains? Well, they are actually seeds of grasses which are cultivated for food.
The whole grains as well as the foods made from them contain all of the essential parts and the naturally occurring nutrients from the entire plant in its original proportions. They all contain bran, endosperm and germ – and the refined grains only contain endosperm.
Here are all the common whole grains – oat, wheat, barley, maze, rye, brown rice, quinoa, amaranth, millet, teff, buckwheat, triticale. Note that the grains are an essential part of every dieting plan. Every type of grain is filled with complex carbs and plenty of key minerals and vitamins.
They are also naturally very low in fat.So, what is the difference between whole wheat and whole grains? When all of the health experts are throwing around words and terms, there is bound to be some misunderstanding when it comes to the whole grains. Many people ask the question – what is the difference between whole grains and whole wheat?
This is why we have the answer for you, and it is in a form of a question – what is the difference between a carrot and a vegetable? We have given you the answer in this form because the whole wheat is part of the whole grains. A whole wheat is a whole grain, but not all whole grains are whole wheat. Same goes to the carrots – all carrots are veggies, but not all veggies are carrots.
And when it comes to the health benefits of the whole grains – here they are!
- Filled with fiber – the human needs about 25 to 35 grams of fiber each day. The whole grains contain soluble and insoluble fiber, which all have their unique set of benefits.
- Improve your digestive health – implementing more fiber in your diet will help your stool move easily through the system.
- Lower your levels of cholesterol – the whole grains have been proven to maintain the level of cholesterol at an optimal and healthy level.
- Lower your blood pressure – other than being able to lower your cholesterol levels, the whole grains are able to lower your blood pressure levels as well.
- Reduce your inflammation – the whole grains have been connected to relief of inflammation. One study even showed that the whole grain barley and the brown rice aided in reducing the two markers of the inflammation which are usually found in the gut. The whole grains have also been connected to decreasing the levels of C reactive protein, which is another marker of inflammation.
- Protect your teeth and gums – the whole grains are able to help you with your teeth and your gums. A study that involved 35.000 male health professionals between the ages of 40 and 75 showed that those participants who consumed the highest amounts of the whole grain had a 23% decreased chance of getting a gum disease than those who were avoiding the whole grains. These findings have proven to be true even when factors like smoking, weight and age were taken into consideration.
So, how to incorporate the whole grains into your dieting plan more often? Well, now that you can see at least a part of the benefits you may get from consuming the whole grains, it is time to figure out how to incorporate them in your dieting plan.
Because you may not know how to do this, here are some tips for you:
- consume oatmeal for breakfast – the oats are an excellent source of well rounded in nutrients
- bread chicken breasts with whole grain crumbs – the chicken is already delicious, and by adding the whole grain crumbs you will just enhance the flavor and the list of nutrients
- swap the portion of white flour with whole grain flour – next time you’re cooking with flour make sure you swap in as much as 50% of the whole grain flour
- use whole grains instead of noodles in your soup – forget about the noodles and take the whole grains instead. Use barley grains, or any other grains that hold its shape when they’re cooked
- always pick the whole grain bread when you’re making sandwiches – when you were a child, you could allow yourself a sandwich made with plain white bread, but as an adult, this is something you really have to be careful about
- give the quinoa a chance – even if you cannot pronounce it, you should still try it. This is a delicious whole grain that has some of the highest protein levels in any grain
And now, let us turn to the issue of gluten – most people claim that they are very sensitive to gluten but they don’t quite understand how the gluten can be incorporated into the dieting plan. Unless you’ve been diagnosed with a medical condition that you’re gluten intolerant (such as celiac disease), you do not need to worry about the gluten disturbing your body.
The people who are following a gluten free diet do not need to be careful about the whole grains. Quinoa, rice, oats, buckwheat, teff, millet, wild rice, amaranth, corn and sorghum are all naturally gluten free.
Here we gave you all the reasons why you should try consuming whole grains. If you’re a fan of them and you’re already consuming them, there is no reason to stop doing that (as long as they are whole grains).