Whole grains are the grains which have the germ, bran, and endosperm, unlike refined grains which have just endosperm. According to a recent study, consuming whole grain items on daily basis like brown rice, barley, oatmeal, millet, and rye may be helpful in weight loss and reduce the risk of diabetes and heart disease, as suggested by a study.
According to the research, participants who consumed grains were less vulnerable to inflammation, especially in overweight people, which have been known to improve the risk of Type 2 diabetes. The volunteers were supposed to eat lesser when compared to the people consuming refined varieties, due to the higher level of satisfaction due to whole grains. As compared to refined grains which are high in gluten, starch, and devoid of natural fiber, whole grain diet is more helpful to lose weight.
A professor at the Technical University of Denmark, Tine Rask Licht, added, “We have found a sound scientific basis in our analysis for the dietary recommendation to consume whole grains. It may apply to those who are more vulnerable to Type 2 diabetes or cardiovascular disease.”
The team covered people who are vulnerable to develop Type 2 diabetes and heart disease. The participants were split in two groups randomly, with refined and whole grain diet for up to 8 weeks. Researchers also used DNA for a study in Gut journal to analyze stool samples from the volunteers to test whether various diet types have different effects on gut bacteria in participants. There were no major effects of dietary grain items on the gut bacteria composition.
According to Licht, “Even though no major changes have been revealed in the average microbiota in the analysis after consuming whole grains, it may be clear that the individual gut microbe composition has effect on the reaction on the dietary whole grains.”
Whole grains have been associated to curb obesity and help in weight loss. According to Dr. Rupali Dutta, a consultant nutritionist, “Instead processed cereals, whole grains provide energy to grow and sustain and they are also the rich source of vital nutrients. Stock up on Bajra, Ragi, Jowar, and Maize and other whole grains and use them often. Instead of white rice, try black, red and brown rice. These whole grains taste really nice for breakfast porridges.”
Health Facts of Whole Grains
- Whole grains are rich in fiber and reduce the risk of constipation and coronary heart disease.
- Whole grains have phytochemicals and provide basic benefits to maintain proper health.
- Whole grains are high fiber food to make you feel fuller by consuming fewer calories. Choose whole grains for up to half of daily servings for proper weight management.
How to Consume Whole Grains?
- Consume oatmeal in breakfast. It plays a vital role in controlling cholesterol. Simply buy instant oatmeal and blend it with hot water.
- Have whole grain bread and make it a sandwich. After workout, add 3 Oz. of lean meat between two slices of whole grain bread. It gives 21g of protein and 15g of carbohydrates to rebuild muscles.
- Boil some whole wheat pasta for yourself. Enjoy up to ½ cup to 1 cup serving with red sauce, pesto or garlic and oil.
It is a good option to include Whole Grains in your daily diet but please consult your dietitian first the amount of regular consumption.