30 Scientific Health Benefits of Whole Grains #Works for Diabetes Cure

health benefits of whole grains In modern world, with so many options of diet program, people tend to be careful in choosing what they should eat today. When talking about grains, some warnings like “avoid wheat”, “weight gain” and “gluten content” are common to occur, in the end, people will avoid grains at all cost.

However, those people just don’t realize that there are a lot of types of grains and not all of them are the ‘bad guy’. It is just a matter of being a wise consumer in choosing which grains product with higher nutrients. You must be surprised to find out about the health benefits of whole grains and from all the amazing list of the benefits nothing mentioned about gaining weight though for you who have been diagnosed with gluten intolerance should avoid it.

What is Whole Grains?

It is important for you to educate yourself first about what you should eat and what you shouldn’t eat. Whole grains are grains which still has the whole three parts, the bran, the endosperm and the germ. Each part has its own health benefits to human health. Though many diet programs have warned you to avoid wheat but it doesn’t mean you should avoid whole grains, because grains are not always wheat. Rice, brown rice, oatmeal, bulgur, wild rice and corn are included in whole grains product.

Even, some non-grass plant like quinoa, buckwheat and amaranth are also included to the list of whole grain. What you should avoid is probably the refined grains product like refined wheat which content is only containing the endosperm of the grain which mostly made up of carbohydrate. In whole grains, you are not only getting the carbohydrate from the endosperm but also fiber, antioxidants and some types of minerals from the bran and vitamins, more minerals, protein and some specific plant compounds from the germ. That’s why whole grains are highly recommended.

Nutritional Value of Whole Grains” state=”closed

Since there are a lot of types of whole grains are impossible to measure the value of each type of grains. For the nutritional value, wheat grains are used as example.

Wheat Grains (Whole Grains) Serving Size: 1 Cup – 120 g
Generals	Value – DV%
Calories	407 – 20%
Protein	16.4 g – 33%
Total Carbohydrate	87.1 g – 29%
– Dietary Fiber	14.6 g – 59%
– Sugars	0.5 g
Vitamins
Vitamin A	10.8 IU
Vitamin E	1 mg – 5%
Vitamin K	2.3 mcg – 3%
Thiamin	0.5 mg – 36%
Riboflavin	0.3 mg – 15%
Niacin	7.6 mg – 38%
Vitamin B6	0.4 mg – 20%
Folate	52.8 mcg – 13%
Panthothenic Acid	1.2 mg – 12%
Choline	37.4 mg
Betaine	87.4 mg
Minerals
Calcium	40.8 mg – 4%
Iron	4.7 mg – 26%
Magnesium	166 mg – 41%
Phosphorus	415 mg – 42%
Potassium	486 mg – 14%
Sodium	6 mg
Zinc	3.5 mg – 23%
Copper	0.5 mg – 23%
Manganese	4.6 mg – 228%
Selenium	84.8 mcg – 121%
Fats & Fatty Acids
Saturated Fat	0.4 g
Monounsaturated Fat	0.3 g
Polyunsaturated Fat	0.9 g
Omega 3 Fatty Acids	45.6 mg
Omega 6 Fatty Acids	886 mg

Whole grains has all the benefits of all the three parts of the kernels (the bran, the endosperm and the germ) and below is the list of health benefits of whole grains you could get.

Whole Grains Are Rich of Fiber

As mentioned above unlike the refined grains products which are only consisting of the endosperm part of the grains which are rich of carbohydrate, whole grains has its own perk of being rich in fiber since the bran is also included.

Good for Digestive System

Fiber contained in whole grain, especially in the bran part is good for digestive system. It will provide the bulk to stools so the digestion system could work optimally and prevent some digestive problems like constipation.

Whole Grains Are Good for Heart

While many people thought that wheat is never good for heart but different opinion applied to whole grains which is actually really good for heart.

Lowering the Risk of Heart Disease

Potassium found in whole grain is in relatively high amount. Though sodium is also found but potassium will cover up all negative effects caused by sodium. Not only that, whole grain is also rich of fiber and food rich of fiber always good for heart.

Whole Grains for Diabetes

The number of people who are diagnosed with diabetes is progressively increasing every year. The main problem lies to the unhealthy eating habit. That’s why very important for you to start having healthy eating habit and whole grains could be put on your daily menu.

Controlling Blood Sugar Level

It is almost impossible to control blood sugar from refined grains which mostly made up of carbohydrate but not whole grains which also contains other nutrients. It is due to some minerals found in whole grains, especially magnesium.

Also read: Tea Good for Diabetes Patient

Reducing the Risk of Type 2 Diabetes

As rich of fiber, whole grain is good to prevent obesity or weight gain to reduce the risk of type 2 diabetes. Furthermore, the minerals content will improve insulin sensitivity so there is no reason for type 2 diabetes to occur.

Also read: Long Term Effects of Type 2 Diabetes

Preventing Gestational Diabetes in Pregnant Women

During pregnancy when hormonal condition is not in stable stage some conditions like gestational diabetes could occur. Don’t consume too much carbs because it is only worsening the condition but whole grain will prevent the condition.

Also read: Is Dates Good for Diabetic Patients

Improving Insulin Sensitivity

People with weight problem will face more risk to diabetes type 2 because insulin could not work optimally to turn glucose in the bloodstream into energy. Whole grain will assist the insulin sensitivity during this stage so there is no excessive glucose in bloodstream that could lead to the spike of blood sugar.

Also read: Benefits of Gingers for Diabetes

Whole Grains as the Sources of Nutrition

Unlike the refined grains products which are only providing you with carbohydrate from the endosperm, whole grains offer you more nutrients from the bran and the germ.

Excellent Source of Calcium

Now you know that calcium is not only available in dairy products but also relatively high found in whole grains. For those who are allergic to dairy products could fulfill the calcium intake through whole grains.

Whole Grains for Other Conditions

Some studies have been conducted to find out more about health benefits of whole grains and below are the list.

Treating Childhood Asthma Effectively

There are some studies that stated whole grains could treat childhood asthma effectively. The studies showed that kids with asthma could get rid of the condition completely after they put whole grains as part of daily diet.

Cautions and Warning of Whole Grains

One thing to remember, with all the impressive health benefits of whole grains, some types of grains are not everyone. Below is some cautions and warning of whole grains you should aware of:

Most of whole grains products are not gluten free (except for wild rice, some type of rice, buckwheat and oats which are gluten free). That’s why people with gluten intolerance or allergic to gluten should avoid whole grains in all cost.
As rich of carbohydrate, some people who are currently suffering from IBS or Irritable Bowel Syndrome should consult their doctor first about which type of whole grains they should consume because some like wheat grains are bad for this condition.
For those who have allergic to wheat is better avoiding whole grains products or at least consult the doctor first.

Moreover, no matter how much benefits of whole grains are consuming them in moderate amount is important to make sure you only get all the benefits and leave all the side effects behind.

Choose Your Whole Grains Products Wisely

It is quite easy to choose whole grains products in its original form but how about products like bread, pasta and cereals? What you should do to make sure that those products are made from whole grains not just the refined version of grains? Below are some points you should remember when looking for whole grains products.

Don’t be easily fooled by label ‘whole grains’ because not all of products with that label is healthy. Pay attention to the ingredients, especially cereals, some of the products are using refined sugar to add more flavor.
When you find brown bread that looks healthy, don’t feel too excited because perhaps the brown color is actually using food coloring which is not healthy at all. That’s why only buying bread for trusted bakery only.
When it comes to pasta, you should read the ingredients carefully and making sure the pasta is only made from whole grains product not the mixtures of other refined products like refined wheat.

There is no easy way to have healthy lifestyle because even to find the best products with whole grains content is not as easy as you think. That’s why instead of consuming instant products is even better if you could make everything homemade or at least finding one trusted bakery to supply your family with healthy whole grains bread only or be careful with your grocery lists, always pay attention to the ingredients. It takes time but important to do to make sure your family deserves all the health benefits of whole grains.

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