Whole Grains – A Healthy Food Choice
Whole grains are an excellent source of nutrition, including dietary fiber, vitamins, and minerals. As part of a healthy lifestyle diet plan, whole grains may help lower your risk of several chronic diseases like heart disease, diabetes and obesity.
Supermarkets stock an assortment of nutritious non-starchy grains such as corn, wheat, rice and oats that provide vital nutrition.
These grains are an excellent source of carbohydrates and proteins, while providing essential vitamins, minerals, and other nutrients such as thiamin, riboflavin, niacin and pantothenic acid as well as potassium, iron and magnesium. In addition, phytonutrients present may have health benefits such as decreasing cancer risks or supporting digestive wellbeing.
Assuring your diet contains sufficient whole grains is best done through daily consumption – two or more servings are typically recommended by most countries for optimal health, which may lower the risk of many chronic diseases.
General studies suggest that increasing consumption of whole grains is associated with decreased risks for cardiovascular disease, type 2 diabetes and obesity. However, some research studies indicate that its benefits may depend on dose – for instance higher intakes may lead to improved health outcomes.
Consumption of whole grains is rising worldwide as more consumers become aware of their health advantages and incorporate more whole grains into their daily diets. Europe, for instance, recommends adults consume at least 75 grams per day to lower risk factors associated with chronic conditions like cardiovascular disease, stroke and type 2 diabetes.
Though whole-grains’ beneficial effects have been well-documented, gaps remain in research on them. More clinical trials to better define their effects and observational studies that provide reliable data regarding their role in preventing or slowing disease progression are still necessary.
Danish researchers conducted a study showing that men who consumed more than 75 g of whole grains daily had a 22% lower risk of heart disease and 38% reduced risk of stroke compared with those who didn’t consume these whole-grain foods, due to their abundance of fiber which helps manage blood sugar levels, increase insulin sensitivity, lower cholesterol levels and regulate their body.
Add whole grains such as oatmeal, brown rice, millet, quinoa and barley to meals to increase nutritional value and add texture and flavor. These additions can also serve to increase texture in soups, breads and pasta dishes!
If you’re searching for recipes, the Academy of Nutrition and Dietetics website can be an excellent starting point. Here you will find plenty of reliable nutrition recommendations as well as links to their network of credentialed food and nutrition professionals.
Whole grains are an affordable and nutritional addition to your diet, adding healthful fiber, proteins and complex carbohydrates at once or in small doses for varied dishes such as cereals, breads or other baked goods.