Here's Why You Should Only Eat Whole Grains

Here's Why You Should Only Eat Whole Grains. Whole grains have been a part of the human diet for tens of thousands of years But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health.
While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart-disease, and high-blood pressure.
Here are the top 6 health benefits of eating whole-grains.
1.High in nutrients and fiber
Whole grains deliver many important nutrients. These include:
• Fiber. The bran provides most of the fiber in whole grains.
• Vitamins. Whole grains are particularly high in B-vitamins, including
niacin, thiamine, and folate.
• Minerals. They also contain a good amount of minerals, such as zinc,
iron, magnesium, and manganese.
• Protein. Whole grains boast
several grams of protein per serving.
• Antioxidants. Many
compounds in whole grains act as antioxidants. These include phytic-acid,
lignin's, ferulic acid, and sulfur compounds.

2.Lower your risk of heart disease
One of the biggest health benefits of whole grains is that they lower your risk of heart-disease, which is the leading cause of death worldwide.
A review of 10 studies found that three 1-ounce servings of whole grains daily may lower your risk of heart disease by 22%.

3.Lower your risk of stroke
Whole grains may also help lower your risk of stroke.
In an analysis of 6 studies in nearly 250,000 people, those eating the most whole grains had a 14% lower risk of stroke than those eating the fewest.
Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke.
4.Reduce your risk of obesity
Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight-loss.
Whole grains and products made from them are more filling than refined grains, and research suggests that they may lower your risk of obesity.

5.Lower your risk of type-2 diabetes
Eating whole in place of refined grains may lower your risk of type 2 diabetes. A review of 16 studies concluded that replacing refined grains with whole varieties and eating at least 2 servings of whole grains daily could lower your risk of diabetes.
In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes.
Moreover, studies have linked whole grain intake to lower fasting blood-sugar levels and improved insulin-sensitivity.

6.Support healthy digestion
The fiber in whole grains can support healthy-digestion in various ways.
First, fiber helps give bulk to stools and lowers your risk of constipation.
Second, some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut-bacteria, which are important for digestive health.
For improved health and longevity, consider adding whole grains to your diet every day. Healthy, whole-grain breakfast cereals, such as steel-cut oatmeal, are a popular choices.