I Whole grains they have been part of the human diet for tens of thousands of years; eating whole grains rather than refined ones is associated with several health benefits including a lower risk of diabetes, heart disease and hypertension.
Index
What are whole grains?
Cereals are i herbaceous plant seeds; some seeds of non-herbaceous plants are also considered whole grains, such as buckwheat, Quinoa and amaranth.
Whole grains consist of three parts:
- bran: this is the hardest outer part and contains fibers, minerals and antioxidants;
- endosperm: it is the intermediate layer composed mainly of carbohydrates;
- germ: it is the innermost layer and contains vitamins, minerals, protein and plant compounds.
As long as the cereal retains all three of these components it can be considered integral; in refined cereals the bran and the germ are eliminated, leaving only the endosperm.
Although vitamins and minerals are added to refined grains, they are still not as healthy as whole grains.
What are whole grains?
The most common varieties of whole grains include:
- oatmeal
- millet
- but
- Quinoa
- brown rice
- rye
- wild rice
- bulghur
- buckwheat
- freekeh
- barley
- sorghum
- amaranth
Products based on these foods are considered whole grains. When buying foods that contain these ingredients, make sure they are made entirely with whole grains and not with refined and whole grain blends.
Main benefits
Let's see the main health benefits deriving from their consumption:
High in nutrients and fiber
Whole grains provide many nutrients:
- fiber
- vitamins: niacin, thiamin and folate
- minerals: zinc, iron, magnesium and manganese
- proteins
- antioxidants
- plant compounds
They reduce the risk of heart disease
Several studies have found that three portions of about 30 gr of whole grains a day can reduce the risk of heart disease by 22%.
Most studies, however, group several types of whole grains together, making it difficult to separate the benefits of individual foods.
They reduce the risk of stroke
Some compounds of whole grains such as fiber, Vitamin K and antioxidants can reduce the risk of stroke.
They reduce the risk of obesity
Eating high-fiber foods helps increase satiety and prevent overeating.
Eat three servings of whole grains per day has been linked to a lower body mass index and less belly fat.
They reduce the risk of type 2 diabetes
Studies have correlated whole grain intake to reduction of levels cup sugar in the blood fasting and improvement in sensitivity insulin; this could be due to magnesium, a mineral that helps the body metabolize carbohydrates and is linked to insulin sensitivity.
They support healthy digestion
Fiber helps to give volume to the stool and reduces the risk of constipation; some types of fiber in grains act as prebiotics, helping to feed the good gut bacteria.
They reduce chronic inflammation
Eating whole grains instead of refined ones helps reduce inflammatory markers and reduces the chances of dying from chronic conditions linked to inflammation.
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