Whole-grain foods can be good for you. They are nutritious, healthy, lower disease risk, help digestion, and are high in fibre.
Whole grains are grains of cereals and pseudocereal that contain endosperm. They include bran (fibre, vitamins and phytochemicals and antioxidants and minerals, and between 50 and 80% of minerals like iron, zinc and copper), and germ (mostly B vitamins, phytochemicals and healthy fats) and germ. Refined grains only retain the endosperm, while most of the bran is removed, and some of its germs are also removed. This results in less fibre, vitamins and phytochemicals, and minerals and proteins.
1. They keep you fuller for longer
Whole grains can help you control your appetite and weight. They are more filling than refined grains like white bread or cookies. Whole grains are slower to digest, which can help you keep a close eye on your portion sizes. Rye and protein-packed Quinoa provide a feeling that you are full.
2. These Amazing Foods Increase Your Longevity
Whole-grain foods can help you live longer and more comfortably. A study of over 40,000 women found that those who consumed 4-7 servings of whole grains had a 31% lower chance of dying from other causes than heart disease or cancer. Another study showed that men who ate 1-2 portions of whole grains a day had a 17% lower risk of dying from other causes than those who ate less.
3. Whole Grain Foods Promote a Healthier Distribution Of Fat
Although you might not lose weight by eating whole grain, studies show that it can help reduce body fat and promote healthier fat distribution. Whole grains are especially good for losing belly fat or central adiposity, which can help reduce the risk of developing diabetes and other health issues.
4. They aid in digestion
Whole grains are high in fibre, which helps keep the bowel movements regular. Studies have shown that fibre-rich people require fewer laxatives. Whole-grain foods can also be used to treat diverticulosis, which is a condition where small pouches form in the colon walls. This causes inflammation and constipation.
5. Whole Grains have many health benefits
Whole grains lower the risk of many diseases. Whole-grain foods have many health benefits, including lowering blood sugar, protecting your teeth and gums and lowering cholesterol.
6. However, they can be unhealthy for some people
Gluten (the protein found in wheat and other grains) can cause non-celiac gluten sensitivity.
7. Whole Grains can make your favourite fast food healthier
Low-calorie, high-quality fast food can be made healthier by switching refined grains for whole grains. You can make pizza healthy by using whole-wheat English muffins, pitas, or bagels, as well as topping it with low-fat cheese and tomatoes. Ask for brown rice and whole-wheat pasta when you order dinner out.
8. Quinoa dates back to the ancient Inca Civilization, “Mother of All Grains”
The staple food of the Andean people is whole grain quinoa. It dates back to the 3,000- to 4,000-year-old Inca civilization. It was sacred to the Incas, who called it “chaya mama”, or “mother of all grains” (or “gold of Incas”).
9. Popcorn is the only type of corn that a Common Light Snack can pop
Popcorn is a popular snack made from a special variety of corn called Zea mays everta. This is the only corn that pops, which is quite interesting. A pinch of butter and salt can make a difference!
10. Bagel, made from whole grain, was a staple of Polish cuisine in the 16th-17th century
The bagel was a staple of Polish cuisine in the 16th and 17th centuries. Its name derives from the Yiddish term Bengal, a derivative of the German dialect word beugel_. This means “ring” or ” bracelet“.