Many people are turning to a gluten-free diet to manage chronic pain, obesity, and other health problems. Grains like rice, quinoa, and oatmeal are healthy sources of dietary fiber that can provide many different benefits. They contain a particular type of carbohydrate called dietary fiber and are high in antioxidants and phytochemicals. With the many benefits of grains, it is essential to know what you eat. Because grains are processed, many additives such as gluten, bran, and flavoring agents may be added.
1. Boost Energy and Keep You Feeling Full
Grains are a good, low-fat source of carbohydrates and fiber. Fibers add bulk to your stools, which helps keep you regular. Many kinds of fiber reduce your risk of heart disease and diabetes. The high level of dietary fiber in grains helps you feel full faster so that you eat less without feeling hungry.
2. Improve Digestion
Grain products also contain a variety of vitamins and minerals. Whole grains, such as brown rice and oatmeal, are incredibly nutritious. They provide calcium and vitamin D, often lacking in the American diet. Adding them to your diet will help you get more of these essential nutrients into your body. The fiber in whole grains helps to slow down digestion, which helps to prevent gas and cramps.
3. Support Heart Health
Many people have concerns about the high cholesterol level in their blood. Reducing dietary cholesterol and saturated fat has been shown to reduce the risk of heart disease. It has also been found that the soluble fiber in whole grains lowers the “bad” cholesterol in your blood.
4. Lower Blood Pressure
Several small studies have indicated that eating whole grain foods can lower blood pressure, especially when they are consumed moderately, which is usually a diet high in fruits, vegetables, and whole grains.
5. Protect Your Bones
Many people are concerned about osteoporosis, a disease of the bones that makes it harder for them to heal and keep their shape. Whole grains are rich in compounds called phytic acid, which can bind with calcium and prevent it from being absorbed by the body. It can lead to a gradual loss of bone density, and extreme cases can cause osteoporosis.
6. Lower Your Risk of Cancer
Grains are a good source of many cancer-preventing substances that are beneficial. Whole grains, like brown rice and popcorn, have been shown to lower cancer risk in laboratory animals fed in large amounts.
7. Improve Brain Health
Older people who eat more whole grains tend to have a lower risk of developing Alzheimer’s disease and other forms of age-related memory loss. Consuming whole grains can help reduce the risk of developing dementia, especially in older people. Eating a diet high in whole grains can also improve concentration and focus.
Whole grains are rich in compounds linked to reduced risk of several conditions, including heart disease, cancer, and diabetes. Consuming whole grains is a delicious way to improve your health and increase your quality of life. Eating at least three servings of whole grains per day is recommended, with one serving being a single slice of bread. Avoid processed foods containing refined grains such as wheat flour and rice. Always read the ingredients label on any food package to ensure it contains whole grains.