Whole grains are made up of the bran, the germ, and the endosperm. These are all three parts of the grain kernel, making it an entire grain. The outer covering, known as the bran, is the shell, which is tasked with protecting the seed. The bran is a rich source of minerals, fiber, and many B vitamins. The germ is where the embryo of the plant lives and is therefore a serious source of many vitamins, minerals, and other nutrients. The germ is also a rich source of unsaturated oils. Finally, the endosperm is the largest part of the kernel and provides the energy for the seed to grow.
Whole grains contain fiberJohannes Plenio
Whole grain foods are a great source of dietary fiber, while most refined grains contain very little fiber at all. Dietary fiber is important primarily because it helps to reduce LDL cholesterol levels while also improving heart health. Heart disease is a serious problem that kills more than half a million Americans every year. In fact, heart disease is so prevalent that it is the number one cause of death in the USA. That’s scary news and is among many other reasons to take care of your heart health with your diet. An advantage of obtaining fiber through whole grains is that when you do so, you are likely to feel much fuller than if this source of fiber is absent from your meal. There are two different types of fiber, soluble and insoluble, and they’re both valuable in keeping your digestive health in tip-top condition.
Whole grains aid digestion
Your digestive tract is one part of the body that can particularly benefit from the nutritional value of whole grains. Because whole grains contain all three layers of the grain (the bran, germ and endosperm) they contain a wide range of beneficial nutrients. These nutrients, alongside the fiber previously discussed, are amazing for intestinal health.
Eating a high-fiber diet helps to relieve pressure in the intestines, which can in turn protect against diverticular disease. When diverticular disease occurs, pouches are formed in the colon which then leads to irritation and swelling. Complications can also occur, which can lead to rectal bleeding.
It has been suggested by experts that to enjoy optimum digestive function you should eat at least 50 percent of your grains as the whole grain variety.
Whole grains help to lower cholesterolBewakoof.com Official
Your cholesterol numbers are determined by the amount of cholesterol that is carried by three fat transporting chemicals in your body, known as lipoproteins. One of these, called low-density lipoprotein, or LDL, moves cholesterol through your body and delivers it to your cells. That is why we refer to LDL as the bad cholesterol. The good cholesterol count comes from the high-density lipoprotein, or HDL, as this is what takes cholesterol away from the cells. The third lipoprotein is known as very-low-density lipoprotein, or VLDL, which carries both cholesterol and fats around the body. VLDL can often turn into LDL when a certain amount of fat is released.
Whole grains lower blood pressure
A diet that is high in whole grains can, in some instances, be as effective as medication when it comes to controlling blood pressure. Low blood pressure can cause you to feel nauseous and high blood pressure leads to disease. Medium blood pressure should be the aim and when you achieve it you will feel energized and healthy. When you control your blood pressure your risk of developing serious health problems, such as renal failure, aneurysm, and heart problems, becomes much less.
Studies have shown that consuming three servings of whole grains every day can greatly reduce blood pressure. Keeping your blood pressure low will help to prevent the onset of hypertension, an elevation of the blood pressure in the arteries. Hypertension massively increases the risk of heart disease and stroke. Although three servings would be the optimum amount, studies have also shown that you can still enjoy the benefits of whole grains in smaller amounts. Therefore if you are able to even include one whole grain food in your diet each day then you will still be making an incredibly positive change. These benefits are brought about by the impressive nutrient count contained within whole grain products. As the bran and germ still remain, whole grain foods are able to nourish the body in ways that refined grains simply can’t.
Whole grains aid weight loss
A diet rich in whole grains has been shown to help shift excess weight. It seems that belly fat is a particular target of whole grain foods and studies into the effect of whole grains on abdominal fat have had encouraging results.
Not only can incorporating whole grains into your diet lead to weight loss, but also eating refined grains can cause weight gain. People aim to lose fat for different reasons but an increased risk of ill health and certain diseases should be the priority of these reasons. Extra body fat, especially in excessive levels, can cause all kinds of health problems, which can then be hard to get under control.
The great thing about whole grains is that they are incredibly filling without being bad for you. Choosing to try whole grain foods also encourages new meal ideas and that is great for staying motivated in terms of choosing healthy options.