What Do Grains Do for Your Body?
Grains often have a bad reputation, and many people think they should avoid them. The truth is that grains can bring many benefits, especially if you choose whole grains. And unless you have gluten intolerance or another health issue like celiac disease, you should add whole grains to your daily diet.
Whole grains are better for your health because, unlike refined grains, they contain all the parts of the original grain kernel. This means you get more fibre and more nutrients on your plate. Perhaps you are wondering, what do grains do for your body? Here are all the health benefits of grains:
1. The fibre in whole grains makes you feel full for a longer time
One of the most interesting benefits of eating whole grains is that they make you feel full for longer than foods made from refined grains. And when you feel full, you are less likely to eat too much or many snacks between meals.
The fibre contained in whole grains takes a long time to digest, making us feel full. You can get fibre in foods made from refined grains as well, but you will get more than twice the amount for the same quantity of foods made from whole grains.
Fibre works best when the grains are grown under optimal conditions. Farmers use grain bin temperature monitoring to ensure the climate isn’t too hot or too cold. Likewise, the grains need to maintain an adequate amount of moisture. When the temperature and moisture levels are properly regulated, the fibres will be highly effective.
2. Fiber helps your digestive system
Grains that provide a high amount of fibre help support healthy digestion.
Fibre helps keep your bowel movements regular, giving bulk to your stools. Therefore, if you often struggle with constipation, adding more whole grains to your daily diet could solve the problem and even act as a mild laxative.
On top of that, fibre helps feed the good bacteria that live inside your gut. And when these good gut bacteria are thriving, your digestion is easier, your body makes the most of the nutrients you consume, and your immune system could even become stronger.
3. Whole grains can help you control your weight
Another thing that whole grains do for your body is that they can help you control your weight and reduce your risk of obesity.
This is all thanks to their fibre content. Since you will feel full for longer than if you were eating refined grains, you will eat less food. So if you have been trying to lose weight, add more whole grains to your diet and see your appetite for unhealthy foods and snacks diminish.
Plus, whole grains will not exactly make you lose weight, but over time, they could leave you with less belly fat. This is another good reason to make them a staple of your diet.
4. They help reduce your cholesterol
Whole grains help prevent your body from absorbing what is known as bad cholesterol.
Low-density lipoprotein, or LDL cholesterol, can be damaging because it attaches to the walls of your blood vessels, which increases your risk of suffering from a heart attack or stroke.
Eating whole grains could also help lower the triglycerides stored in your body. Seeing as high triglycerides levels can also make you more at risk of suffering from heart issues, it’s safe to say that whole grains can help you take good care of your heart.
5. They help lower your blood pressure
In comparison with refined grains, whole grains can also help lower your blood pressure, which will, in turn, reduce your risk of heart disease.
To enjoy these benefits for the health of your heart, you, of course, need to eat more than one serving of whole grains a week. Two to three servings a day would be ideal, but eating just one serving of whole grains daily should make a positive difference.
6. Whole grains help regulate your blood sugar
If you are at high risk of type 2 diabetes, you will be happy to know that adding more whole grains to your diet can help lower those risks.
They help regulate your blood sugar and lower your insulin levels, as long as you eat at least two servings of them each day. And since obesity is also a risk factor for diabetes, whole grains help you control your weight is also beneficial.
7. They contain vitamins and minerals necessary for your health
Finally, whole grains are rich in vitamins, minerals, antioxidants, plant protein, and plant compounds. All these nutrients will help support the health of your body, so you can fully enjoy your life.
Of course, not all grains are created equal. Some contain more nutrients than others, and some are more naturally fibre-rich.
By adding a variety of whole grains to your diet, you enjoy many of their benefits, and you are taking an important step towards keeping your body in good health.