5 Whole Grains That Are Good For You

You’ve probably heard that you should eat whole grains rather than foods made from processed white flour, but do you know why eating this way is good for you?

 

It’s because whole grain is food in its natural state where the seed is kept whole rather than ground up. There are three parts of the seed that is edible, the endosperm, the germ, and the bran.

 

Each of these parts holds essential nutrients unlike processed grains such as white bread, white pasta and white rice that have been milled to take away the germ and bran and leave only the endosperm.

 

The reason this is done is that it gives the product a finer texture and a longer shelf life. In the process, it also takes away its essential nutrients. So, whole grains should always be your choice and you can find them in many different forms including cereals, flour, pasta, rice, and bread.

 

What nutrients do they contain?

Because eating whole grains is so beneficial to your health, most nutritionists recommend that you eat three servings daily. But even if you only eat one serving a day, it has been shown that you will have reduced your disease risk.

 

Whole grains are essential for weight management because of the high amounts of fiber that they contain. This fiber helps regulate your blood sugar and will make you feel fuller longer.

 

In addition, whole grains are full of minerals such as iron, selenium, and magnesium and B vitamins such as folate, thiamin, niacin, and riboflavin.

 

Do whole grains help prevent disease?

Yes, this is absolutely true. The Whole Grains Council has stated that eating whole grains can reduce your chances of heart disease by 25-28 percent, Type 2 diabetes by 21-30 percent and stroke by 30-36 percent. These are huge numbers and need to be taken seriously.

 

Which grains are the healthiest?

1.​ Quinoa

Quinoa is not only healthy but it tastes very good. It is different from other grains in that when it’s cooked it becomes fluffy and light and it cooks quickly compared to other grains. Also, its flavor is not overwhelming so it can be combined with other foods.

 

Quinoa is high in protein and low in fat. It also helps regulate cholesterol levels, aids digestion and can help fight off some types of cancer. In addition, it is a great energy source and helps reinforce and strengthen glands, organs, and muscles.

 

2.​ Brown rice

As an alternative to white rice, brown rice is the healthy choice. It is more nutritious because it is unprocessed.

 

It is also protein-rich and contains B vitamins and fiber. With its essential nutrients that are not found in many other foods, it is an excellent supplement to your diet.

 

For example, gallstones can be prevented by the fiber that brown rice contains and it is recommended for anyone who might be developing gallstones.

 

3.​ Whole oats

If you are trying to add more calories to your diet, whole oats are an excellent choice. That’s because 1 cup of whole oats has over 600 calories. Whole oats are also rich in fiber. In fact, one cup will provide 67 percent of the recommended daily fiber intake for adults.

 

They also contain high amounts of iron and protein. When you eat whole oats for breakfast you will feel full longer and they will help keep you from eating again before lunch.

 

Whole oats are also a great source of energy and cooked whole oats help to regulate blood sugar. So, they are good to help prevent type 2 diabetes, cardiovascular disease, and obesity.

 

4.​ Barley

Another excellent grain source is barley which has a nutty, hearty flavor that complements almost any food and it has a consistency similar to pasta.

 

One of the advantages of eating barley is that it is low in calories and full of essential nutrients such as manganese, selenium, phosphorus, iron, copper, protein, and fiber.

 

The biggest drawback to eating barley is that it takes a long time to cook so it isn’t as convenient. But, if you plan ahead and set aside the time it takes to cook, it’s worth the trouble. That’s because it also reduces the fat known as visceral fat which surrounds your vital organs. As a result, barley is highly recommended if you are trying to lose belly fat.

 

5.​ Millet

Another very healthy whole grain is millet. This is a very small grain that comes in many colors including gray, red, yellow or white. It also has a good, savory taste and can be eaten pureed or whole.

 

As with many other whole grains, millet is high in nutrients such as fiber, phosphorus, manganese, and protein while being low in calories. Its magnesium content makes it helpful in maintaining heart health.

 

Finally, it helps reinforce and develop body tissues and lowers the risk of type 2 diabetes. So it is an important food for pre-diabetics and people who are prone to developing gallstones.

 

Conclusion

For all of these reasons, try whole grains because chances are you will love them. And best of all, they don’t have the low carb problems like their alternative, white grains.

 

⭐️Related Healthy Eating Articles:⭐️

 3 Easy Tips for Making Healthy Food Choices

Eating Right in the Fight Against Cancer

How Diets Should Really Work

Seven Things to Put in Healthy Salads

Are You Consuming More Calories Than You Think? - 5 Food Types to Check

7 Iron-Rich Foods to Boost Your Energy Levels

Reasons to Try Intermittent Fasting

10 Ways to Reduce Fat In Your Diet

Incredible Health Benefits of a Raw Food Diet

Seven Nutrients That Your Diet May Be Missing

Why We Should Eat Eggs Every Morning

The Importance of Eating Breakfast

Quick and Healthy Breakfasts

Is Your Breakfast Sabotaging Your Diet?

Five Reasons to Eat Brown Rice Instead of White

How Many Calories Do I Need to Eat?

7 Foods That Naturally Boost Fertility

Nutritious Foods for Your Colon Health

Should You Take Vitamins?

Why Eating a Mediterranean Diet is a Time-Tested Strategy for Better Health

Lose Weight Quickly with These Low Carbohydrate Dieting Tips

Could A Low Carb Lifestyle Be the Best Way to Achieve Your Weight Loss Resolution?

The Keto Diet: Does It Really Work for Weight Loss?

Healthy Eating: A Better Approach to Dieting than Cutting Calories

5 Whole Grains That Are Good For You

5 Easy Ways to Eat More Protein without Supplements or Powders

Congratulations on Your Low-Salt Diet

Is Sodium Bad for Your Health? The Salty Truth about Sodium and How It Affects the Human Body

7 Simple Ways to Add More Healing Foods to Your Diet

Could a Vegan Diet Give Your Immune System a Boost?

Six Ways to a Healthy Immune System

10 Easy Ways to Get More Benefits from the Vegetables You Eat

Nutrition for Beauty: 9 Essential Nutrients for Skin, Hair, and Nail Health

The Truth About Sugar in Fruits - Why Fruit Should Form a Part of Everyone's Diet

The Best Way to Eat Fruit

5 Power Foods to Get You Through Your Work Day

Foods You Should Eat to Increase Energy and Vitality

Clean Eating is Easier Than You May Think

Five tips to help you save on your food budget

Your Healthy Grocery List – Tips for Healthy Supermarket Shopping

How to Become a Raw Vegan in 5 Steps

Becoming a Vegetarian: What You Need to Know

12 Great High Protein Snacks to Satisfy Your Hunger and Help Your Diet

The Benefits of Herbal Tea

7 Healthy, All-Natural Alternatives to Sugar

Eat These 10 Foods to Boost Your Immune System

Health Benefits You Get When You Eat Fiber

Health Effects of Your Meal Frequency and Portion Sizes

Benefits of Lemons and Limes

Five Leafy Green Vegetables You Need in a Healthy Diet

5 Delicious Health Benefits of Greek Yogurt

Benefits of Going Organic: Why You Should Eat More Organic Food

Some Key Reasons Why People Fast

Food and Drink: 5 Easy Ways to Boost Your Brain Power

Exactly Why Processed Carbs Can Be Harmful to Your Health

Dietary Supplements: Who Needs Them and How to Choose

Why You Should Avoid Trans Fats

How to Quit Drinking Soft Drinks

Top 5 Nutrition Concerns for Diabetics

5 Factors That Cut Kidney Cancer Risk

Krill Oil vs. Fish Oil – Which Is Better for Your Body?

The Health Benefits of Krill Oil – Separating Fact From Fiction

Eat Your Way to Healthy Eyes This Spring

Juicing vs. Blending: What's the Difference?

Cow’s Milk Versus Soy Milk: How Do They Differ Nutritionally?

Healthy Oils for Cooking - Know Your Choices

Top Foods Rich in Vitamin C That You Can Include in Your Diet

The Top 5 Foods for a Cleansing Detox Diet

5 Ways That Red Wine Can Benefit Your Health

The Real Benefits of Acai Berries

Reasons to Consume Olive Oil

4 Great Ways to Use Olive Oil

6 Reasons Why Everyone Should Be Drinking Green Tea

Seven Reasons to Eat Dark Chocolate Every Day

Five Sources of Healthy Fat

10 Tips for Healthy Weight Gain

5 Health Benefits of Cinnamon

The Wonderful Health Benefits of Coffee

Seven Great Complex Carb Sources

6 Sources Known to Speed Up the Metabolism

Lemon Peels: 5 Surprising Benefits for Your Health

Manuka Honey: What Can It Do for Your Health?

4 Foods That Spell Bad News for Your Bones

The Health Benefits of Black Pepper

 

CLICK HERE To Discover The Easy To Make Smoothies For Rapid Weight Loss, Increased Energy & Incredible Health 


 

⭐️Related Links⭐️

Fat Loss Articles

Exercise Articles 

General Health Articles

120 Diet Tips🥗

75 Fat Loss Tips🍌

28 Fruits To Try🍎

12 Vegetables To Try🥦

12 Nuts & Seeds To Try🥜

8 Spices & Herbs To Try🌿