5 Evidence-Based Health Benefits of Whole Grains

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Whole grains have been a component of the human diet for thousands of years (1).

However, some experts and proponents of modern diets have postulated grains are not suitable for your health.

Yes, excessive consumption of refined grains is associated with health problems like inflammation and obesity. But intake of whole grains is a different story.

Adding whole grains to your diet is associated with many health benefits, including a reduced risk of heart disease, diabetes, and high blood pressure.

This article will discuss the health benefits of consuming whole grains for a week.

What are whole grains?

To start with, grains are the seeds of cereals. Cereals are grass-like plants. Common examples of cereals include wheat, rice, and corn.

Some seeds of pseudocereals or non-grass plants may also be considered whole grains. Common examples include amaranth, quinoa, and buckwheat.

The kernels of whole grains have three parts (2):

· Bran: Bran is the outer, hard shell. It is enriched with antioxidants, minerals, and fiber.

· Endosperm: This is the middle layer that contains a lot of carbs

· Germ: The germ is the inner layer. It has plant compounds, protein, minerals, and vitamins.

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Grains can be cracked, crushed, or rolled. Nonetheless, as long as all three parts are present in their proper proportions, they are considered whole grains.

The problem with refined grains is that they have their bran and germ removed. So they’re left with only the endosperm.

There’s a particular variety called enriched refined grains. This variety contains some minerals and vitamins, but they are not as nutritious or healthy as the whole variety.

Common examples of whole grains include:

· Quinoa

· Millet

· Popcorn