Use Whole Grains in Your Daily Diet for These Health Benefits

by Editorial Team | December 15th, 2021 | Cooking Basics

As per health practitioners, you should eat at least three servings of whole-grain foods in a day. The reason is that these whole grains provide a plethora of health benefits for the human body. In fact, every organ, ranging from your heart to mind, can avail benefits from these grains. 

Some of the renowned benefits of whole grains include lowering diabetes risk, regulating blood pressure, and avoiding heart diseases. Why wouldn’t you want to include these whole grains in your everyday diet with all these benefits? 

Even Dietary Guidelines for Americans and the Healthy People 2020 program recommended the intake of whole grains in everyday diet. They recommended the consumption to reduce the dangers of cardiovascular diseases, certain cancers, and even type 2 Diabetes.

Let us walk through some more relevant reasons to eat whole grains to learn about a healthy diet. 

They are a Rich Source of Fiber

Fiber is the foremost reason you should include whole grains in your everyday diet. As per doctors, every adult body has a requirement of 25 to 35 grams of fiber every day, and now, this requirement can be easily met through whole grains. 

For example, you can enjoy 5.8 grams of fiber when eating two black rye bread slices. However, you gain only 1.9 grams when you take two slices of white bread. 

Also, a sufficient amount of fiber in your body has its advantages. It can help you bring your blood sugar under control, can make you feel full for a long time, eventually leading to weight loss, and can lower the risk of colon cancer to some extent as well.

Whole Grains Help Lower Cholesterol

Whole grains lend a helping hand in preventing the absorption of “bad” cholesterol in the human body. Also, these grains can help in reducing the levels of triglycerides. Both lousy cholesterol and high levels of triglycerides can lead to heart diseases. Thus, consumption of whole grains prevents you from any heart disease to a great extent.

A Harvard-based study concluded that increased consumption of whole grains in womens’ diets leads to a lower risk of coronary heart diseases. 

Thus, it is advisable to include food items such as brown rice, oats, rye, millet, quinoa, etc., in your diet if you want your heart to remain healthy. 

Reduces the Risk of Type 2 Diabetes

As per a study, whole grains intake directly relates to the reduction of type 2 diabetes in humans. Many more studies compare whole grains with refined grains and have concluded that the former has a positive effect on reducing diabetes.

These whole grains are also known for reducing fasting blood sugar levels and improving the human body’s insulin sensitivity. This effect could result from the presence of magnesium in whole grains.

Magnesium not only assists the human body in metabolizing carbs but also affects reducing insulin sensitivity.

Lowers Chronic Inflammation

Inflammation is known to be the primary cause of many chronic illnesses. Thus, if you suffer from inflammation, it is advisable to include whole grains in your everyday food. Whole grains are known to be natural anti-inflammatories and can help in reducing the flare-ups that may lead to pain. 

Some of the whole grains that can help this condition are brown rice, oatmeal, and whole-wheat bread.

Assists in Weight Loss

Whenever you visit a dietician or a nutritionist to help reduce weight, they would always advise you to consume whole grains. The reason is that these grains make you feel full for a long time and prevent overeating. 

Also, the consumption of three portions of whole grains assists in reducing BMI levels and eventually leads to weight loss.

In addition, the whole grain cereals come endowed with bran which is associated with reducing obesity in humans.

Rich in Nutrients

Whole grain products are loaded with different nutrients, such as fibers, proteins, vitamin B, iron, magnesium, copper, and antioxidants. Thus, these grains are precious for enjoying good health

There are three main parts of whole grain, germ, endosperm, and bran. Endosperm possesses protein, carbohydrates, minerals, and vitamins. Whereas germ, the central part of the grain, contains vitamin E, good fat, antioxidants, and phytochemicals.

Bran is the outer part of the grain and is rich in fibers, vitamin B, magnesium, copper, iron, zinc, and phytochemicals. Thus, every part of the whole grain has some nutrients or others to offer. 


In the recent past, there has been a debate about comparing whole grains to refined grains. However, many studies and health practitioners have given the verdict in favor of whole grains only. 

Thus, include these whole grains in your everyday food habits and avail the numerous health benefits they offer. Happy Eating!

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