Consuming whole grains can significantly lower the risk of heart disease, which is a leading cause of death globally.
Whole grains have been specifically linked to reduced heart disease risk due to their ability to improve cholesterol levels and lower blood pressure.
New Delhi,UPDATED: Jan 16, 2024 14:26 IST
Whole grains are an integral part of a nutritious diet, offering a multitude of health benefits. Experts often highlight the importance of whole grains and their positive impact on the body.
The Mediterranean Diet, voted the best diet of 2024, considers whole grains an essential element in a person's lifestyle.
Rich in nutrients
Whole grains are a powerhouse of nutrients, including dietary fibre, B vitamins (niacin, thiamine, and folate), and minerals like iron, magnesium, and selenium. They also contain protein and antioxidants such as phytic acid, lignans, and ferulic acid.
For example, a single ounce of dry oats packs 3 grams of fibre and significant percentages of the daily recommended intake for manganese, phosphorus, and other essential nutrients.
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Optimal heart health
Consuming whole grains can significantly lower the risk of heart disease, which is a leading cause of death globally. Studies have shown that three 28-gram servings of whole grains each day may reduce the risk of heart disease by 22%.
Additionally, whole grains have been specifically linked to reduced heart disease risk due to their ability to improve cholesterol levels and lower blood pressure.
Prevents diabetes
Replacing refined grains with whole grains may lower the risk of type 2 diabetes. A review of 16 studies concluded that eating at least two servings of whole grains daily could lower diabetes risk.
This benefit is attributed to the fibre and magnesium in whole grains, which improve insulin sensitivity and glucose metabolism.
Manage weight
Whole grains can help in maintaining a healthy weight. High-fibre diets are recommended for weight loss as they are more filling than refined grains, reducing the likelihood of overeating.
Research suggests that eating three servings of whole grains daily is associated with lower body mass index (BMI) and less belly fat.
Reduce risk of cancer
The consumption of whole grains may also reduce the risk of certain types of cancer, particularly colorectal cancer. Components in whole grains, such as fibre and certain antioxidants, have been linked to a lower risk of cancer development.
Published By:
Daphne Clarance
Published On:
Jan 16, 2024
English (US) ·