Whole grains have been a part of the human diet for tens of thousands of years. But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health..
While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story..
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure..
Here are the top 5 health benefits of eating whole grains.
1.High in nutrients and fiber.
Whole grains deliver many important nutrients. These include:
• Fiber. The bran provides most of the fiber in whole grains..
• Vitamins. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate..
• Minerals. They also contain a good amount of minerals, such as zinc, iron, magnesium, and manganese..
• Protein. Whole grains boast several grams of protein per serving..
• Antioxidants. Many compounds in whole grains act as antioxidants. These include phytic acid, lignans, ferulic acid, and sulfur compounds..
• Plant compounds. Whole grains deliver many types of plant compounds that play a role in preventing disease. These include polyphenols, stanols, and sterol.
2.Reduce your risk of obesity.
Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight loss. Whole grains and products made from them are more filling than refined grains, and research suggests that they may lower your risk of obesity..
3.Lower your risk of type 2 diabetes.
Eating whole in place of refined grains may lower your risk of type 2 diabetes..
A review of 16 studies concluded that replacing refined grains with whole varieties and eating at least 2 servings of whole grains daily could lower your risk of diabetes.
In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes..
Moreover, studies have linked whole grain intake to lower fasting blood sugar levels and improved insulin sensitivity..
4.Support healthy digestion.
The fiber in whole grains can support healthy digestion in various ways..
First, fiber helps give bulk to stools and lowers your risk of constipation..
Second, some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut bacteria, which are important for digestive health..
5.Reduce chronic inflammation.
Inflammation is at the root of many chronic diseases. Some evidence suggests that whole grains can help reduce inflammation..
In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions..
What’s more, in a recent study, people with unhealthy diets replaced refined wheat products with whole wheat products and saw a reduction in inflammatory markers..
While whole grains are healthy for most people, they may not be appropriate for all people at all times, for example people with gluten intolerance should avoid whole grains like wheat.
Video taken from the channel: Natural Ways
Fiber & Health Benefits of Whole Grain Oats
Whole Grain Oats with its Fiber and other Health Benefits. Three types of oats are discussed: Instant, Rolled and Steel Cut Oats..
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Top 10 Whole Grains High in Fiber
#1: Bulgur (Cooked).
#2: Wholewheat Spaghetti (Cooked).
#3: Kamut (Cooked).
#4: Spelt (Cooked).
#5: Pearl Barley (Cooked).
#6: Quinoa (Cooked).
#7: Teff (Cooked).
#8: Roast Buckwheat (Cooked).
#9: Amaranth (Cooked).
#10: Brown Rice (Cooked)
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Dorothy McFadden, MA, RD, LDN Bariatric Dietitian.
Why do we need whole grains for good nutrition after weight loss/bariatric surgery
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Whole Grains and High-Fiber Foods
The U.S. Department of Agriculture recommends that at least half of grains consumed daily be whole grains. As more consumers seek out whole grains, associates have growing opportunities to assist shoppers in locating these products. In this video, Hy-Vee Dietician Deana Preble defines whole grains and high-fiber foods and the health benefits they impart. She shares the best places to find whole grain, high-fiber foods in the deli, and bakery departments..
Download direct here: http://www.iddba.org/media/Whole%20Grains%201.21.13.mp4.
For more information, go to http://www.iddba.org.
Video taken from the channel: International Dairy Deli Bakery Association
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Whole grains unlike the refined grains have there nutrients intact that includes B Vitamins, Fiber,antioxidants and Minerals. Also unlike refined grains,the Whole grains keep you fuller longer,reducing the cravings of eating between the meals eventually helping in controlling weight..
Whole grains are particularly good for prevention of:
* Cardiovascular disease..
* Type 2 diabetes.
* Certain kinds of Cancers.
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Study: Whole grain ‘cereal fiber’ reduces risk of disease
Insight from Dr. Marc Siegel.
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Video taken from the channel: Fox News
Whole grains have long been associated with chronic disease prevention in adults, but research suggests that children may beneﬁt as well. In this study, researchers analyzed the 7-day food records of more than 700 Danish children and conﬁrmed whole grain intake by also taking biomarkers of whole.All cereals should have a 100% whole grain as the first ingredient (like whole-grain oats, wheat, corn, buckwheat, or rice) and a hearty combination of protein and fiber (aim for 3g of each per.
To help address this shortfall of fiber in our diets, we offer a selection of delicious Kellogg’s cereals — including All-Bran ®, Apple Jacks ®, Corn Pops ®, Frosted Mini-Wheats ®, Froot Loops ®, FiberPlus ® and Raisin Bran ® — that provides a good or excellent source of fiber in every bowl. The Whole Truth About Whole Grains.Many whole grains are good sources of dietary fiber, which we all need. Most refined grains contain little or no fiber. Dietary fiber can help you improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.
Fiber.The fiber in whole grains helps keep your intestines functioning well and prevents constipation. Up to the age of 50, women need 25 grams of fiber a day and men need 30 grams. After age 50 you need less 21 grams is the recommended amount for women and 30 grams for men.
Eat Your Whole Grains Whole grains are loaded with fiber. Look for breads, cereals, tortillas, and crackers that have whole wheat flour, whole-grain cornmeal, whole oats, whole rye, or buckwheat.Good news for cereal eaters: eating enough whole grains and cereal fibers may reduce your risk of early death, mostly due to illnesses like diabetes, cancer, and respiratory disease, reports a.Whole grains are also a major source of fiber.
Due to the hypothesized association between dietary fiber and cancer,13,14it is important to consider whether cereal fiber alone or whole grains, as a collective package of measured and unmeasured dietary constituents, are.They help reduce the risk of type 2 diabetes. The Nurses’ Health Study found that women who ate more than 5 grams of fiber from whole-grain cereals daily had about 30% less risk of developing type.While we have listed everything you should avoid, there is one aspect of your whole grain cereal that you should be trying to get the most of; fiber. It is certainly true that not all cereals have the same level of fiber and it is very important for a diet.
In fact, an adult will need between 25-40 grams of fiber every day.Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole-wheat flour in bread.Whole grains and cereals have a similar effect on humans.
The reason is probably that whole grains and cereals contain lots of dietary fiber, which is good for health, and is especially helpful for controlling plasma glucose in type 2 diabetes. The RRs of whole grain and cereal studies were similar, so it is feasible to combine them.Research shows that cereal fiber, from whole grains, may have health benefits not found in other kinds of fiber.
Plus, there’s more to whole grain than just fiber. The two are NOT interchangeable. When you get the whole grain, you get extra vitamins and minerals, antioxidants, heart-healthy fats, and other important nutrients you don’t.The crunchy whole grains and soy flakes (a plant-based source of protein) are livened-up with just the right amount of warming cinnamon flavor. Per 3/4 cup serving: 180 calories, 11g protein, 32g.
Now, this is simply not the case and there is a whole range of options for a healthy cereal that is packed full of fiber. The problem is that many cereal manufacturers have noticed the trend of buyers opting for healthier products and there are a lot of false claims out there. To avoid buying a cereal that doesn’t offer any of the benefits.
List of related literature:
Whole-grain products (brown rice, oatmeal, popcorn, whole wheat, or rye bread and crackers, and whole-grain/fiber-rich breakfast cereals) contain the whole intact grain kernel with natural levels of fiber, vitamins, minerals and phytochemicals [44– 48].
Whole-grain cereals are good sources of vitamins, minerals, carbohydrates [including dietary fiber (DF)], fats, and phytochemicals (e.g., phenolic compounds).
Cereal grains contain starch, protein, lipid, fiber, vitamins, and minerals.
Cereal A Cereal B Total Carbohydrate: 26 g Total Carbohydrate: 45 g Dietary Fiber: 2 g Dietary Fiber: 9 g Refined vs. Whole Grains Bran Endosperm Germ Whole Grain Kernel
Some cereals, especially those made from whole grains or with added bran, are high in insoluble fiber.
The cereal grain is an important dietary source of carbohydrate, fibre (insoluble and soluble), protein, certain vitamins (the B complex and E), and minerals.
Oats, corn, barley, and other cereal grains, as well as their by-products and beet pulp, offer concentrated amounts of non-structural carbohydrates and digestible fiber.
However, the variability of individual grains used in these studies (oat bran, oatmeal, oat cereal, wheat, rice, barley) makes it difficult to dissociate the effects of various grain components.
Whole grains provide fiber as well as B vitamins and minerals.
Cereals and grains are excellent sources of fiber, B vitamins, and iron.
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