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Whole grains foods or grains are defined as ones that contain naturally-occurring nutrients and essential parts of the entire grain seed in unique proportions. Most importantly, if they are processed by either cooking, extruded, crushed or cracked, they should maintain a rich nutrient balance as the original grain seed.

According to most health experts, grain products should not miss in your daily diet, and in most of them, half of your daily food should be whole grain. The reason behind including whole grains meals shouldn’t miss in your daily diet their nutritional value such as getting vitamins, fibre, plant-based proteins, variety of phytochemicals and minerals which are of significance to your health. Although some foods such as bread are difficult to differentiate which one is whole grain and which one is not, ensure they contain a “whole grain” stamp before buying. Kindly keep reading the article to understand the benefits of including whole grain foods in your daily diet.

It contains a lot of fibre

Besides health reasons, taking fiber helps you feel full for longer, which is important to those who wish to maintain a good body shape. Whole-grain foods are rich in fibre, making them highly recommended, especially to the age of 25 to 35, which comes in two types in the grains. The first importance of fibre is to increase the size and weight of stool and soften it. It is important to administer whole grains foods to normalize bowel movement, helping you avoid various cases such as constipation.

It helps in lowering cholesterol levels and controlling blood sugar levels

Eating soluble whole grains foods such as oats, flax seed, oat bans, and beans helps the body maintain low-density lipoproteins, which lowers total blood cholesterol. Besides, according to research, fibre also contains other benefits such as inflammation and reducing blood pressure. For those diagnosed with blood sugar levels challenge, fibre regulates sugar levels by enhancing the slow absorption of sugar in the body. Also, it minimizes the risk of contracting diabetes,especially to those administering soluble grains.

It helps in maintaining a good weight

People who take whole grains are likely to maintain good health compared to those who consume refined foods. The research was done using two women to monitor the significance of whole-grain products to weight. The first woman was exposed to whole grain products such as brown rice, wheat germ, popcorn, dark bread and wholemeal grains of about 50%. On the contrary, the other woman was exposed to refined products such as white bread and doughnuts. After the timed duration of seven years, they recorded a significant weight difference of 3.35 pounds more on women who took refined products. Notably, it was done using women with similar weights.

Redistribution of fats

Although including whole-grain foods might not necessarily help you lose weight, they can control fat levels in the body. According to research, equal distribution of fats in the body helps your body become healthy and body balance by decongesting fats in one area. According to scientists, taking whole grain foods will help you avoid a central adiposity condition (especially fat belly). Exposing your body to this condition might result in various diseases such as diabetes.

They make you full longer

If you want to watch your eating behaviour, I recommend using whole grain products. Unlike other refined foods, whole grain products take longer to digest, making you full longer due to slow digestion. Additionally, it’s beneficial to people who want to watch their weight since they will prevent you from eating from time to time. Consider taking whole grain foods such as cookies and brown bread for your breakfast, which will help you keep any other portion under control.

Gaining calcium

Some grains supplies calcium to the body. Although grains are not primary suppliers of calcium to the body, some grains have been noted to have a significant amount of calcium, such as teff, spotted in Ethiopia. According to studies carried on teff, it contains over 120 milligrams of calcium, like cooked spinach. The National Institutes of Health recommends getting 1,000 milligrams of calcium per day to strengthen their bones.

Delivers essential minerals

Besides vitamin C and B, whole grains also contain other significant minerals our body requires to stay healthy. Some of the important minerals in the grains include iron, which is responsible for preventing anaemia and supplying oxygen adequately. Besides, it also has zinc, which is important in fighting foreign harmful substances in the body.

A good source for Vitamin B and C

Although they might not benefit from vitamin C compared to B, some grains are rich in vitamin C. Despite being better options for offering vitamin C, a similar case for minerals, some grains are recommended for vitamin C. Most of the whole grains originating from Mexico and Peru are rich in vitamin C and other useful nutritional benefits such as iron and proteins, keeping you full for longer. If your body is falling shot of vitamin C, I recommend using citrus fruit, tomatoes and broccoli for fast effectiveness.

Unlike vitamin C, whole grains are rich in vitamin B, riboflavin and niacin, which enhance metabolism. According to research, vitamin B is important, especially for expectant women, since it prevents congenital disabilities and increases red blood cells in the body. According to Delbridge, a health expert from Arizona State University, the best source of whole grain to help your body gain vitamin B is Bran.

The benefits we have discussed are the top health significance brought by involving whole grain foods in your daily diet. The list is endless, and other importance includes protecting your gums and teeth, lowering risks of contrasting cancer, minimizing asthma risks, and containing resistant starch. Lastly, consider including these whole grains foods in your diet to improve immunity and maintain a healthy body; millet, rye, teff, wild rice, triticale, sorghum, quinoa, buckwheat, barley, wheat (offered in different varieties), barley, amaranth among others. Notably, although some foods are considered whole grains, they are not. These foods include sunflower seeds, flax, chickpeas, and soy. While going for whole-grain foods, ensure you are keen enough, and if you are buying, ensure they are stamped as “WHOLE GRAIN” products.

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MS, University of Tartu Sleep specialist Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

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