why is it important to eat whole grains
One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Women in one study who ate 2-3 servings of whole grains a day had a 30% lower risk of diabetes than women who ate little or no whole grain products. One analysis found a 32% lower risk of diabetes in people who ate 3 or more servings a day of whole grains versus a 5% risk reduction in those who ate refined grains. Something as simple as swapping one third of a serving of cooked white rice a day (about 2 ounces) for brown rice was associated with a 16% decline in type 2 diabetes risk. "Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes," says Cheung.
1) Whole grains are super rich in fibre and protein, making them good for digestion and keeping you feeling full.
They also contain a host of vitamins and minerals in their bran, and a high supply of B vitamins and healthy fats in their germ. 2) Research indicates that eating whole grains could help prevent diabetes. If you have increased levels of insulin (hyperinsulinemia) due to insulin resistance, then regular whole grain consumption six times a day would reduce your risk for type II diabetes.
You can decrease your risk for type II diabetes by simply replacing your daily servings of white rice with whole grains. 3) Studies have found that some whole grains - brown rice particularly - contain an ingredient that helps block angiotesin II, a protein that may lead to high blood pressure and clogged arteries. 4) Regular consumption of whole grains decreases the risk for hypertension and can help control this disease. Hypertension is a major cause of cardiovascular complications such as heart attack and stroke.
It has been proven that eating whole cereals daily for breakfast can reduce your risk for heart disease by as much as 30 percent. 5) A diet rich in whole grains can help clean out the colon, due to their high-fibre contents, and in effect speed up the transit time of your food through the intestines, preventing constipation and other digestive issues. Replace white bread with wholegrain and white rice with brown. Choose cereals such as whole oat porridge or muesli. Add grains such as quinoa, millet, amaranth and buckwheat, found in health-food stores, to stir-fries.
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