Whole Grains: The Secret Ingredient for a Healthy Lifestyle

Whole grains are rich in fiber which helps in keeping the digestive system healthy. Fiber increases stool which prevents constipation. Also, some types of fiber found in whole grains act as prebiotics. These prebiotics help in increasing beneficial bacteria in the intestines which is important for the digestive system. These bacteria improve the digestive system as well as increase the absorption of nutrition and also help in strengthening the body's immune system.

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Consuming whole grains also helps in controlling cholesterol. These grains not only prevent the absorption of harmful cholesterol but can also reduce triglyceride levels. Overall, whole grains reduce the risk of heart disease.

According to a study, women who consumed whole grain products two to three times a day had a 30 percent lower risk of dying from heart attack or heart disease than women who consumed such foods only once a week.

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Consuming whole grains can reduce the risk of heart disease. Heart disease is the leading cause of death worldwide. A study conducted in the year 2016 found that consuming whole grains one to three times a day can reduce the risk of heart disease by 22 percent.

The types and amounts of grains and carbohydrate-based products consumed by 17,424 adults in Spain were studied over 10 years. It was found that those who consumed more whole grains as a proportion of total carbohydrates had a 47 percent lower risk of heart disease.

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Consuming whole grains can also help reduce the risk of stroke. According to six studies conducted on about 2.5 lakh people, those who ate plenty of whole grains had a 14 percent lower risk of stroke. In addition, whole grains contain three compounds - fiber, vitamin K and antioxidants that can reduce the risk of stroke.

Eating fiber-rich food reduces your craving for food frequently. Therefore, it is advisable to eat fiber-rich food to lose weight. Those who consume whole grains in sufficient quantities weigh less than those who eat refined grains. According to some research, it can also reduce the risk of obesity.

It is worth noting that 15 studies conducted on about 1,20,000 people found that those who ate whole grains three times a day had lower BMI and belly fat. Middle-aged men and women who consumed a fiber-rich diet compared to refined products for 12 years weighed up to 3.35 kg less than the rest.

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Whole grains prevent your blood sugar level from increasing, which reduces the risk of type 2 diabetes. Consuming whole grains instead of refined grains can help reduce the risk of diabetes. This is also because whole grains are rich in fiber and help in controlling weight and weight gain can increase the risk of diabetes. 

Inflammation is the root cause of many chronic diseases. But according to some research, the consumption of whole grains can help reduce them. Asthma is one such disease that can be reduced by consuming whole grains. A study found that whole grains, barley and brown rice can help reduce inflammation of the intestines.

A study found that women who consumed plenty of whole grains were less likely to die from chronic diseases related to inflammation. In addition, according to a recent study, when those who consumed refined products consumed whole grain products, they had fewer problems related to inflammation.

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By consuming whole grains, the risk of cancer can be reduced to some extent. According to a review of 20 studies on this subject, six studies found a reduced risk of cancer with the consumption of whole grains, while 14 found no association. Some research suggests that the anti-cancer benefits of consuming whole grains were seen in rectal cancer, which is the most common cancer in men and women alike.

In addition, some health benefits associated with fiber can also help reduce the risk of cancer. They are rich in antioxidants and prebiotics. In addition, phytic acid, phenolic acid and saponins present in whole grains can also help slow down cancer growth.

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Consumption of whole grains is not only beneficial for heart disease, cholesterol and triglycerides but is also very useful for blood pressure. One of the most important risk factors for heart disease is high blood pressure. According to a study, men who consumed whole grains for a week had a 19 percent lower risk of high blood pressure. Therefore, if you want to control your high blood pressure, you should start consuming whole grains from today itself.

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Wheat, barley and rye contain gluten, which is a type of protein. Some people may be allergic to its consumption. Due to gluten allergy, you may have celiac disease or gluten sensitivity, the symptoms of which include fatigue, indigestion and joint pain.  Some grains like wheat are high in short-chain carbohydrates called FODMAPs. Due to which symptoms of irritable bowel syndrome (IBS) may occur. Diverticulitis is another problem in which fiber intake needs to be avoided. This causes inflammation in the small intestine, which requires a very low intake of fiber to treat it.

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