Why should we eat whole grains? Here are 10 healthy reasons for you!

Eating more whole grains and coarse grains has been accepted by more and more people, especially those who are trying to lose weight. The Chinese Dietary Guidelines also recommend that we consume 50-150g of whole grains every day. But in fact, the benefits of whole grains are more than just helping to lose weight! So what exactly are whole grains? What are the benefits of whole grains that we don’t know about? Let’s learn about them together!

What are whole grains? Are whole grains the same as whole grains?

Whole grains refer to plant seeds that have only been shelled and not finely processed. In fact, most whole grains are indeed whole grains, such as millet, yellow rice, sorghum rice, black rice, purple rice, ordinary brown rice, millet grains, barley grains, rye grains, buckwheat grains, etc., including grains that have been ground into powder or flattened, such as whole wheat flour, oatmeal, etc. However, it is worth noting that the cornmeal we eat daily cannot be called whole grains, because in the process of making cornmeal, the most nutritious germ of corn is removed, and the seed coat of the corn seed surface is also removed. Therefore, as long as the rough part of the outer layer of the seed and the germ part are not removed, and the original nutritional value of the seed is maintained, it can be called a whole grain.

It is recommended to consume whole grains because of these 10 benefits!

1. Increase the intake and supply of nutrients

With the same weight and providing the same energy, whole grains can provide three times the nutrients such as vitamin B1 and B2 as ordinary white rice and flour, and can also provide more minerals such as potassium and magnesium.

2. Provide more plant active substances and other disease prevention and health care ingredients

Some whole grains with red, black and purple skins, such as black rice, purple rice and red beans, are good sources of anthocyanins, while whole grains with yellow skins, such as millet and rhubarb rice, also have certain carotenoids, and barley and oats are rich in β-glucan, and bitter buckwheat is rich in flavonoids. These substances have their own health benefits, such as preventing cancer and coronary heart disease, and can also lower blood lipids, help inhibit the increase of cholesterol, and protect the eyes.

3. High dietary fiber content helps reduce the risk of colorectal cancer

Whole grains can provide more dietary fiber and resistant starch, which are not only helpful in preventing constipation, but also can promote the proliferation of beneficial bacteria in the large intestine, improve the intestinal microecological environment, and help reduce the risk of colon cancer.

4. Helps delay the rise of blood sugar after meals

The more refined the rice and flour, the more it raises blood sugar, causing blood sugar to rise and fall like a roller coaster. For the same amount of starch, eating whole grains requires more chewing and is digested and absorbed more slowly, which results in a relatively low rise in blood sugar after a meal and reduces the need for insulin.

5. Strong sense of fullness, not easy to get hungry

For example, a bowl of oatmeal porridge and whole grain porridge can make us feel full and we won't feel hungry for a long time. However, white rice, steamed bread and white bread with the same energy content will not give us a sense of fullness and we won't feel hungry that much. Therefore, in order to achieve the same sense of fullness, we will eat more refined staple foods. Moreover, because white rice, steamed bread and white bread taste better, we will eat more unconsciously, which will allow the body to take in more energy.

6. Helps prevent obesity

Studies have shown that people who eat the most whole grains on a daily basis have a lower risk of gaining weight as they age, while people who eat refined white rice and flour have a very high risk of gaining weight after middle age. It is not easy to overeat whole grains, and the level of blood sugar rises more slowly after a meal, which reduces the demand for insulin and helps inhibit fat synthesis. Therefore, if you want to lose weight, choosing whole grains as your staple food is a wise choice.

7. Effectively prevent drowsiness after meals

Refined, white and soft staple foods will cause glucose to be quickly absorbed into the blood, and insulin levels will rise quickly. High insulin levels are one of the reasons why we feel sleepy after meals.

8. Ensure physical and mental strength

B vitamins are very important for the efficient functioning of the nervous system and sufficient physical energy. In the diet, the most practical and widespread source of vitamin B1 is whole grains, potatoes and beans.

9. Helps balance hormone levels

Women who usually eat more whole grains will have lower body fat content under the same conditions, which is very beneficial for preventing diseases such as breast hyperplasia. Some women with mild breast hyperplasia and premenstrual breast pain can often reduce or even eliminate symptoms after switching to whole grains and increasing exercise.

10. Help improve the quality of our skin

On the one hand, the dietary fiber rich in whole grains can make our intestines smoother and help eliminate waste from the body; on the other hand, whole grains can also help balance sex hormone levels. At the same time, whole grains can also provide rich B vitamins, thereby reducing the occurrence of excessive oiliness, acne, dryness and seborrheic dermatitis on the facial skin, and help the skin become smoother and flatter.