Abstract
Whole grains (WG) offer a complete package of health benefits, unlike refined grains (RG), which are stripped off of valuable nutrients during the refining process. RG intake is associated with adverse health outcomes, including increased risk for cardiovascular diseases, type 2 diabetes, and obesity. Therefore, choosing WG over RG grains improves health in many ways. In this regard, a recent study has found that WG intake is tied to fewer heart disease risk factors.
Health Benefits of Whole Grains
WG comprises all the three parts of the grain, i.e. endosperm, germ, and bran.
They have been a part of the human diet for thousands of years.
They are a rich source of carbohydrates, multiple nutrients, and dietary fiber.
Some Of The Common Varieties Of WG Include:
- Oatmeal
- Millet
- Brown rice
- Whole rye
- Wild rice
- Wheatberry
Consumption of fiber-rich foods offers not only high nutrition but also prevents overeating.
WG and their products are more nutritious than RG and thus lower the risk of obesity.
The magnesium found in WG helps your body to break down carbs.
This helps increase insulin sensitivity, thereby, reducing the risk of type 2 diabetes.
According to research, WG bread and cereals are specifically linked to reduced risk of heart disease and stroke.
Also Read: Do Whole Grains Trigger Gluten Sensitivity?
The Study - Why Whole Grains Are The Best Option?
Framingham Offspring Cohort Study examined the association between WG and RG intake in 3121 participants.
The changes in waist circumference (WC), fasting HDL, triglycerides, glucose concentration, and blood pressure of the participants were recorded.
- Greater WG intake was associated with a minor increase in WC, fasting glucose concentration, and systolic blood pressure per 4-year interval.
- The changes in WC was more prominent in women compared to men.
- Greater RG intake was associated with a more significant increase in WC and less decline in triglyceride concentration.
Replacing RG with WG among middle to older-aged adults can be an effective dietary change to reduce the risk of cardio-metabolic diseases.
How To Enjoy More Whole Wheat Grains In Your Diet?
- Make sandwiches using WG bread or rolls.
- Replace white rice with quinoa, brown rice, wild rice, barley, or bulgur.
- Use rolled oats or crushed whole-wheat bran cereals in recipes instead of dry bread crumbs.
- Substitute pastries with low-fat muffins made with WG cereals, such as oatmeal.
- Substitute plain bagels with WG bagels.
Summary
- A high intake of refined grains (RG) is linked to health problems like obesity and inflammation butwhole grains (WG) are different.
- A recent study has found that replacing RG with WG can lower blood pressure and fasting glucose concentration.
- The study suggested that this dietary change could help reduce the risk of cardio-metabolic diseases in middle-aged and older adults.
References
https://medicalxpress.com/news/2021-09-grain-intake-tied-heart-disease.html
https://www.webmd.com/food-recipes/features/reap-the-benefits-of-whole-grains
https://pubmed.ncbi.nlm.nih.gov/27301975/
