Health Benefits of Whole Grains

Whole grains are seeds of food crops with the bran, endosperm and germ intact. The bran is the hard outer layer that surrounds a seed. The germ is the embryo and is within the grain. The endosperm is the rest of the tissue of a seed.

The nutritious parts of grains are the bran and germ. The bran contains protein called aleurone. Studies made revealed that within the aleurone are arabinoxylan and beta glucans which are the components of soluble and insoluble dietary fibers. It also has a high amount of niacin or vitamin B3. One of the many benefits of niacin is it helps raise good cholesterol level and decreases bad cholesterol. It may reduce the risk of developing heart diseases.

Most whole grains contain complex carbohydrates, protein and more than a dozen amino acids. They are high in the healthy polyunsaturated fatty acids and also dietary fiber. They are rich in vitamins such as thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin B6. The minerals present are calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium. Depending on the grains, there are also vitamin A, vitamin E, beta carotene, lutein and zeaxanthin which are powerful antioxidants.

Examples of whole grains are corn or maize, rice, wheat, barley, millet, oats and rye. When the grains go through several processes, the bran and germ are removed leaving only the endosperm. The endosperm doesn't contain much nutrient except starch. And the end results are refined grains such as white rice. White flour, white bread and non whole meal pasta are products of refined grains.

Many studies were made and it is confirmed that a diet that includes unrefined grains have many health benefits. Examples of whole grain foods are brown rice, popcorn, whole wheat bread, whole wheat pasta and rolled oats. Here are some of the reasons why they are good for you:-

Weight management. - Because of the high fiber content, you will feel full longer and it will curb your desire to eat. It will help you control your weight which reduces the risk of getting obese. This in turn reduces the risk of diabetes.

Reduce risk of irritable bowel syndrome and constipation. - The fiber is the savior again. You can read more on the benefits of fiber by clicking on the link.

Reduce the risk of coronary heart disease. - A daily diet that contains unrefined grains have been proven to lower blood pressure and bad cholesterol. These two health issues are the major contributors of heart disease which can lead to stroke.

May prevent neural tube defects. - Studies showed that pregnant women and women who are able to get pregnant can prevent neural tube defects in unborn children if they eat whole grain foods that are fortified with folate. This isn't hard to do because foods like wheat bread and ready to eat oat cereals contain folate.

Here's a comparison of the nutrients between a 100g of white bread and whole wheat bread.

White bread:

1. Protein - 7.6g
   
   
2. Monounsaturated fatty acid - 2.5g
   
   
3. Carbohydrates - 50.6g
   
   
4. Dietary fiber - 2.4g
   
   
5. Sugars - 4.31g
   
   
6. Starch - 40.6g

Wheat bread:

1. Protein - 10.9g
   
   
2. Monounsaturated fatty acid - 2.8g
   
   
3. Carbohydrates - 47.5g
   
   
4. Dietary fiber - 3.6g
   
   
5. Sugars - 5,7g
   
   
6. Starch - 0g

Both contain vitamins and mineral. The big difference is the amount of starch.

Now that you know the health benefits of whole grains, start switching from white rice to brown rice, white pasta to whole wheat and white flour to wheat flour. Each time you want to purchase check the labels. If it says that the food is enriched, it means that it is refined.

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