Whole grains are rich in nutrients like protein, fiber, healthy fats, and it is also abundant with vitamins and minerals. People who eat whole grains as part of their healthy diet shows to have fine results in the reduction of some chronic illnesses. With all of the said nutrients, vitamins, and other benefits, the impact of whole grains on health is undeniably great.
Whole Grains: What are these?
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Whole grains include entirely the seed of the grain, which is called kernel. The kernel consists of three major components, the endosperm, germ, and bran. When you crack, crush, or flake the kernel, it should still have its kin amounts of its components. Some examples of whole grains are oats, brown rice, buckwheat, quinoa, corn, and bulgur.
Whole grains that are refined have been processed to get rid of the germ and bran to create a finer texture. Furthermore, it also helps in improving the shell life of the grain. However, the process of refining the whole grains may remove the dietary fiber, B vitamins, and iron. If the B vitamins and iron are put back into the grains, it’ll make the grains more enriched.
Nutrient Contents of Whole Grains
Almost all the parts of the whole grain have amazing nutrients. Here are the nutrients in each parts of the whole grains:
-Iron, Zinc, and other Minerals
-Phytonutrients and Minerals
-Main Source of Grain’s Fiber
All of the parts of the grain are separable. You can buy them separately like wheat bran, wheat germ, wheat endosperm, etc.
Moreover the oil content of the wheat germ, it is likely to get rotten quickly. As with the trans fats, to be able to extend the shell life of the grain, some manufacturers strip the bran and the germ off. This is for the endosperm to sit around and wait for its consumption.
Impact of Whole Grains on Health
A lot of vitamins and minerals are in the whole grains including dietary fiber, phytochemicals, phytin, and more. Furthermore, all of these may add positive effects on the overall health. Here are some of the impact of whole grains on health:
Help prevent cardiovascular diseases. This is one of the best impacts of whole grains on health. The evidence for the protection benefits of whole grains against any cardiovascular disease is very strong. Some studies show that the consumption of whole grain is beneficial for reducing the risk of cardiovascular disease.
Helps avert hypertension. Hypertension is one of the major risk factors for cardiovascular disease. And this can be reduced when you consume whole grains. In a certain study, it shows that consuming at least 4 servings of whole grain may help in reducing the risk of development of hypertension.
Improving insulin resistant and preventing type 2 diabetes. Some epidemiological studies show that people who consume a lot of whole grains have improvement in their insulin resistance. Hence, reducing the risk of developing type 2 diabetes.
Lower the risk of colon cancer. In a survey of 61000 Swedish women who consume whole grains, it shows that 24% has lower risk in having a colon cancer. This just shows that the impact of whole grains on health is amazingly good.
Helps prevent obesity. In one particular research, it shows that eating whole grains or incorporating it in your diet can reduce the risk of being obese. Furthermore, it can also help the body in not gaining any extra weight.
Possible Mechanisms of Disease Prevention
Whole grains as we know has many nutrients and phytochemicals that all work together in preventing chronic diseases. Furthermore, there’s no single phytochemical, nutrient, or any specific mixture has been identified to be responsible for its health benefits. Amongst the numerous probable mechanisms through which the grains may help in preventing chronic diseases are the following:
-The polyphenols may get its involvement in the signaling of the cell and the regulation of genes.
-The compounds which contribute to the low-glycemic-index property of the whole grains
-The bioactive compounds in the whole grain have effects in the prevention of diseases.
-The whole grains have a prebiotic effect which may result in the gut microflora alteration.
-The food structure which helps in reducing the transit time.
-The pH changes that happens into the colon.
Eating foods like whole grains as part of a healthy diet may help in reducing the risk of many illnesses like cancer, heart diseases, diabetes, etc. Furthermore, since the whole grains are rich in fiber, it also helps in making you feel fuller with few calories. The whole grains are beneficial in maintaining an optimum health. This is because of the nutrients it has like the phytochemicals which really helps in aiding various diseases. There’s no doubt that whole grains are amazing food to eat which helps in living longer.