Why It’s Important to Eat More Whole Grains

Whole grains, like brown rice, quinoa, farro, amaranth, oatmeal, popcorn, millet, and whole wheat, are the foundation of any healthy diet. Whole grains are made up of three parts: the brand, germ, and endosperm, each of which contain important vitamins, minerals, and phytochemicals. Refined grains, on the other hand, which include common ingredients, such as white rice and all purpose flour, have most of these important nutrients removed during processing. Many staple foods, such as breads, tortillas, cereals, snacks, and other baked goods, are sold in whole grain varieties. Cooking with whole grains is not so different from cooking refined grains, with the primary difference being a longer cooking time. 

The Health Benefits of Whole Grains

Reduce Risk of Cardiovascular Disease

Whole grains contain both soluble and insoluble fiber. Eating a diet rich in fiber has been shown to lower cholesterol and triglyceride levels. High cholesterol is associated with an increase of fatty deposits in arteries, making it more difficult for blood to flow through, which may lead to a heart attack or stroke. A study out of Harvard demonstrated that when women ate 2-3 servings of whole grains per day, that they were 30 percent less likely to have a heart attack or die from heart disease over a ten year period. 

Lower Chance of Stroke

The nutrients contained in whole grains can help contribute to a reduced risk of stroke. In a meta-analysis of 250,000 participants, researchers found that the ones who ate more whole grains were less likely to have a stroke compared to those who ate less. \

Promote Better Digestive Health

The fiber found in whole grains helps promote a healthy gut and digestive system. Fiber bulks up stool and keeps bowel movements regular. Fiber from whole grains also contains a collection of prebiotics that support gut health. There is also a major connection between fiber intake and a reduced risk of colon cancer. 

Support Healthy Weight Management

Whole grains are often recommended for weight loss because they add bulk to meals. Fiber is satiating, meaning it promotes a feeling of fullness that isn’t inherent in refined grains, like white rice and white flour. Research shows that eating 3 servings of whole grains per day, leads to a lower risk of obesity. 

Help Prevent Type 2 Diabetes

Eating more whole grains in place of refined grains is one of the most important steps an individual can take at reducing their chances of developing diabetes. The complex array of nutrients, phytochemicals, and fiber contained in whole grains can improve insulin sensitivity and steady the absorption of food, which in turn can help prevent spikes in blood sugar. 

Looking for healthier whole grain swaps? Go for brown rice or quinoa instead of white rice, popcorn instead of potato chips, and whole grain breads, cereals, and tortillas instead of traditional varieties.