For thousands of years, people are consuming whole grains. If you look at every human culture, whole grains have been a part of their daily life. Today, people are including whole grains in their healthy diets to help with many of their health problems. Eating whole grains can help in alleviating health problems linked to inflammation and obesity.
Some of the common varieties of whole grains that we include in our diets are quinoa, popcorn, wild rice, oatmeal, barley, buckwheat, millet, brown rice, etc. These whole grains are also great sources of many healthy nutrients, including fiber, protein, iron, manganese, magnesium, vitamins, antioxidants, etc. You will get 3 grams of fiber from just one ounce of any variety of whole grain.
Here is a list of some of the health benefits offered by whole grains.
Reduces Heart Disease Risk
One of the main reasons why many dieticians and health experts ask you to include more whole grains in your vegan diet is that it can help in reducing the risk of developing heart disease significantly. It was found that taking just a one-ounce serving of whole grains daily can help lower the risk of heart disease by 22%. You can see that most of the heart-health diets recommended by health experts contain whole grains instead of refined grains.
Helps To Prevent Obesity
Overweight, or obesity, is one of the leading causes of chronic diseases and heart disease. Studies have found that eating fiber-rich foods will help you to prevent overeating because they can fill you up easily. That is the main reason why high-fiber diets are often recommended for promoting weight loss. Eating whole grains will help you to fill up better than refined grains. Studies show that having just 3 servings of whole grains in your daily diet can help in lowering your body mass index.
Reduces The Risk Of Stroke
Eating whole grains regularly is one of the easiest ways to reduce the risk of stroke. Recently, a group of scientists analyzed 6 studies conducted on 250,000 people who ate whole grains regularly. It was observed that the risk of stroke was 14% lower in people who ate more whole grains when compared to the people who ate fewer whole grains. Studies have also found that the nutrients like vitamin K, fiber, and antioxidants present in whole grains can help in lowering the risk of stroke.
Helps To Improve Digestion
Another main advantage of the regular consumption of whole grains is their ability to support healthy digestion. The main reason for this is the high amount of fiber present in whole grains. Fiber-rich foods are very helpful in improving digestion and digestive health. The fiber can help in increasing the bulk of the stool and prevent constipation. Moreover, the fiber in whole grains can act as a prebiotic and helps to feed the good gut bacteria, which is very essential for healthy digestion.
Reduces The Risk Of Type 2 Diabetes
Studies have proven that eating a vegan meal that contains whole grains can help in lowering the risk of type 2 diabetes. According to a review of 16 studies, consuming whole grains instead of refined grains daily can significantly lower the risk of developing diabetes. One of the biggest risk factors of diabetes is obesity and consuming fiber-rich foods like whole grains can prevent obesity and thereby prevent diabetes. Studies have also shown that consumption of whole grains can help in improving insulin sensitivity.
Reduces Cancer Risk
It is important to note that the studies on whole grains and cancer risk are very limited and the existing studies have shown some positive results. A review of 6 studies has shown a significant reduction in the risk of cancer with the regular consumption of whole grains. Recent studies are showing that eating whole grains regularly is very beneficial for lowering the risk of colorectal cancer. It was also found that the role of whole grains as a prebiotic is also very beneficial in lowering cancer risk.
Helps To Reduce Inflammation
Studies on whole grains have shown that it can help in reducing inflammation, which is the root cause of many chronic diseases. A recent study is claiming that women who ate whole grains regularly are least likely to be affected by chronic diseases that are caused by inflammation. another study has found a significant reduction in the inflammatory markers in people when they replaced refined grains with whole grains in their vegan diet.
Reduce The Risk Of Premature Death
Reducing the risk of chronic disease means reducing the risk of premature death. Many studies have found evidence of whole grains’ ability to lower the risk of heart disease. You can reduce the risk of premature death by 5% if you take 1-ounce servings of whole grains daily.