9 Benefits of Whole Grains

9 Benefits of Whole Grains

December 7, 2018

About Whole Grains

Food components in your daily diet determine body health and energy levels. Whole grains are an integral part of any diet.

Any nutritionist will advocate whole grains while recommending a healthy diet. Most people relate diet to sickness or body deficiencies; this is only because we visit nutritionists when our bodies get weak. We should be keen on the type of food and drinks because they define our bodies.

Some people perceive diet as deprivation. Actually, it is the reverse; diet boosts body immunity. It enhances functions of body tissues and organs. Today, nutritional information is widely available; internet is a common and a good source of health directions. There is no excuse for ignorance.

In fact, it’s great to be in control and familiar with your body. While diseases are based on various body malfunctions, most point to deficiencies. The best way to boost essentials in the body is through natural remedies.

Unlike refined grains that may lead to inflammation and obesity among other body complications, whole grains have uncountable health benefits.

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Why whole grains?

The most common grains in the world used for food are wheat, rice, and corn. A typical seed is structured into three; endosperm, germ, and bran.

Bran refers to the hard shell covering seeds. Usually, the cover is hard and to keep the minerals and antioxidants. Bran is also characterized by fiber. Endosperm is the middle part of a seed, it is mainly composed of starches, proteins, and other nutrients.

The germ is the inner most layer of a seed. It entails protein, vitamins, minerals as well as essential compounds from plants. For easy ingestion, grains are either crushed or cracked to be integrated into different forms of food. Whole grain means all the three components are present even when the form is changed to powder.

Most of seed manufacturing processes remove bran. The outer cover is removed to produce refined products. While some processing companies strive to increase nutrition content of whole grains, the health benefits cannot match it. Adding minerals and various types of vitamins to refined grains is not a healthy process.

Whole grains range widely, from sorghum, Wild rice, bulgur, popcorn, oatmeal, quinoa, barley, brown rice, wheat berry, freekeh, and whole rice. These are only the popular and universally available cereals, whole grains are not limited to these.

Apart from direct consumption of whole grains, products from the cereals are also popular for their health components. Most of the grains are the main components of breakfast meals including pasta and bread.

It is important to take note of ingredients on a package when shopping for grains. Most are refined grains, which have evident health risks. Also, some manufacturers mix the three seed components with refined products. Be sure the ingredient list amounts to whole grain.
Besides, you should go to details of sugar and other additions like sugar. Your product can be whole grain but not entirely healthy; extreme sugar levels will affect your blood pressure level and overall body energy.


While too much of anything is dangerous, there are barely any negative characteristics of whole grains. The benefits range from curative to preventive; issues of high blood pressure and heart complications can easily be addressed with regular consumption of whole grains.

The fact that it contains all the essential vitamins and minerals, whole grains boost tissue health and organ performance. Fluids and cell membranes are also efficient in their respective purposes because of components in whole grains.

Rich in Fiber and Nutrients

Seeds are naturally in the soil. This is the main source of nutrients and nourishment to a plant. Utilizing the components as a whole guarantees a variety of nutrients that help the body in various ways. Plants depend on seeds for storage of food and minerals crucial for different growth stages. Whole grains are harvested at maturity level of the plant when all the nutrients have all been combined and processed in the seed.

Antioxidants are major components of whole grains. They not only help the plant in growth and production stages but also in human body processes. Antioxidants in whole grains help to reduce inflammation and any form of infections. Common antioxidants include Lignin and phytic acid. Whole grains are rich in vitamin B as well as folate and thiamin.

Fiber is also one of the main characteristics of whole grains. Magnesium, Iron, and Zinc are also among essential minerals in the cereals.

The body never gets enough of vitamins and fiber. The more you consume the more health benefits.

Reduced risks of heart disease

Heart infection is among the leading causes of death across the world. Luckily, whole grains provide a natural remedy. While it is safe to say the reduce occurrence of heart disease, the grains are both preventive and curative.

According to research, an ounce of whole grains three times in a day decreases the risk of heart infections by 22%. In the same study, it was evident that people with strong immunity had eaten a lot of whole grains. The benefits of the grains with respect to heart infections extends for at least 10 years.

While there is no clear link of individual foods and the direct impact on heart diseases, bran lays an instrumental part in reducing heart diseases. Consider replacing refined grains in your diet with whole grains and experience low heart infections.

Reduce risk of stroke

Several studies on health effects of whole grains pointed to low blood pressure and fluid balance hence low risks of stroke. The study involved at least 200,000 participants where regular consumption of whole grains reduced up to 14% risk of developing stroke.

The low risk of stroke is attributed to Vitamin K, antioxidants, and fiber as common elements in whole grains. Typically, stroke is attributed to deficiency of vitamins and improper function of body organs. Increasing intake of whole grains help in balancing the essential compounds in the human body hence low risks of stroke.

Reduces obesity

Whole grains are rich in fiber from the outer covering. Unlike refined grains, you will eat less of whole grains because of compactness of fiber. It fills you up more quickly than other processed foods. The fact that few spoons is enough to keep you energized for several hours, your food intake reduces.

Of course, obesity has everything to do with amount of food. If you are on a weight loss program, your first agenda should be to cut food portions and frequency of eating. It is not an easy endeavor because regular eating and huge amounts was a habit. The easy way to cut on amount of food is including whole grains in your diet. Whole grains are rich in fiber, which keep you satisfied all day. You won’t have to be hard on yourself on snacking after every hour because you won’t feel the need.

Increased consumption of fiber helps to reduce weight as well as prevent risk of obesity.

Prevents Type 2 Diabetes

Vitamins and minerals in whole grains help in regulating blood sugar levels by increasing sensitivity of insulin. Besides, whole grains help with weight loss. Obesity is a top risk factor of Diabetes because it affects flow of blood. Typically, excess weight is characterized by clogging of arterial walls, which interfere with circulatory system.

Extreme sugar level is a primary cause of type 2 diabetes. The fact that compounds and antioxidants in whole grains help in regulating these risk factors, one is unlikely to develop Type 2 Diabetes.

Besides, whole grains are rich in Magnesium, which is responsible for neutralizing the carbohydrate effect in the body. Insulin efficiency is also dependent on Magnesium levels in the body.

The high fiber content in whole grains help in regulating sugar and blood pressure hence help in preventing Type 2 Diabetes.

Enhances digestion

While all body systems and processes are crucial, digestion is a basis for proper functioning of the body.

Immunity, growth, and body energy level is dependent on efficiency of digestion process. Fiber plays a vital role in digestion; it helps in smooth passage of stool. It adds on the bulk thus easy passage out of the body. Fiber also prevents constipation.

While the body needs to absorb the specific minerals and essential components from food, useless products of the digestive system have to be expelled. This defines a complete digestion process. Specific fiber types help in nourishing bacteria in the stomach for breaking down of food.

Prevents inflammation

Inflammation is a sign for underlying health complications. Malfunctioning of body tissues or organs can easily be detected by inflammation. The swellings on various parts of the body also expose the body to entry of bacteria among other disease-causing organisms.
In fact, most chronic diseases are caused by inflammation; at least there is hope in whole grains. The antioxidants ensure all organ malfunctions and irritations on various parts of the skin are managed hence preventing inflammation. 

According to a recent research, most people experiencing inflammations resorted to whole grains and witnessed their inflammation rates significantly dropping. Replacing refined grains with whole grains has significant effect on health.

Inhibits cancerous cells

Cancer is a leading cause of the death across the globe. While countless research and studies are going on in every corner of the world with top professionals in different health fields, there is no specific cause or cure yet. Cancer is an abnormal cell that spreads its characteristics to proper body cells hence compromising on body immunity and overall function.

The increasing need for cure of cancer has not yet been met with regards to a proper cure.
Although research is ongoing, whole grains are proving to be effective in reducing the cancer effect. In a 2016 study, the impact of whole grains was established on colorectal cancer, which affects both men and women.

The high fiber content in whole grains also help to fight cancerous cells. Besides, whole grains are rich in antioxidants. Antioxidants not only maintain a balance in fluid concentration but also enhance cellular functions. The most notable benefit of whole grains in this case is empowering body cells to resist impact of cancer cells.

Reduces risk of premature death

Most people die prematurely because of poor body systems and failing organs and tissues. The fact that whole grains are rich in fiber, vitamins, antioxidants among other essential elements of the human body, infections have a decreased chance of surfacing. 

Diseases take advantage of weak body systems and low immunity. If an infection is not identified in time, it can easily lead to death. Death is simply prolonged malfunctions of body organs that eventually stop body systems. This is why it is important to go for regular tests and be keen on behavior of your body.

Additionally, it is crucial to check on nature of foods we take. Whole grains should never miss in our meals; if you can include cereals in every meal, you have a better chance of living healthy. The worst case for a diet with respect to whole grains should be once a day. The health benefits of whole grains cannot be underestimated.

When body organs, tissues, and systems are all running as required, mental state reciprocates. Whole grains have the ability to turn around your state of mind. The fact that physical body is functioning smoothly with natural techniques, your mind will be at ease. Whole grains should be integrated to everyone’s diet irrespective of race, age, or gender.

You cannot afford to miss the countless health benefits from the cereals. They are easily available in groceries because of natural occurrence. The natural therapy means there is zero risk of side effects or reaction to whole grain components.


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