Eating more whole grains has several health benefits. It lowers your risk of diabetes, heart disease, and colorectal cancer, and boosts your fiber intake. Here are a few ways to get the most out of this super food. Whether you enjoy eating them plain or adding them to your recipes, they can boost your nutrient intake.
Reduces risk of colorectal cancer
According to the National Institutes of Health (NIH), eating more whole grains may lower your risk of colorectal cancer. Research has shown that whole grains have phytochemicals as well as dietary fiber, which may help reduce cancer risk. These compounds increase luminal content and dilute carcinogens. They also promote apoptosis of mucosal cell lines. They also reduce intestinal transit time and the risk of colon epithelium or other toxic chemicals.
One study revealed a dose-response relation between colon cancer risk and whole grain intake. A higher intake of whole grains was associated with lower risks and lower levels of colon cancer. But, it’s not clear if whole grains consumption is a contributing factor. The study does provide important insights into the mechanisms by which whole grain consumption may lower the risk for colorectal cancer.
Researchers found that three servings of whole grain daily could reduce your risk of developing colorectal cancer. Researchers also discovered that women who are active are less likely to develop colon cancer than those who don’t exercise. The research also supports other dietary guidelines which encourage the consumption of whole grains.
Lowers risk of diabetes
A recent study has revealed that eating whole grains reduces your risk of developing diabetes.
Whole grains are known for being high in fiber and rich in complex carbohydrates. They don’t increase blood sugar as rapidly as refined grains. Whole grains help people to stay healthy and lower their risk of developing type 2. In a recent study, published in Annals of Internal Medicine, fiber consumption was associated with lower body fat. This is an important factor in preventing Type 2 Diabetes. Research also shows that dietary fiber can have a positive effect on body fat and inflammation. Fiber is also an important food source for microbiota in the gut, which also helps to fight inflammation.
The study also found that those who ate the most whole grains had a 29% lower risk of type 2 diabetes. However, the benefits of eating more whole grains started to plateau after the first two servings.
Lowers risk of heart disease
A new study shows that eating more whole grains can help lower the risk of heart disease. Researchers looked at the effects of whole grains compared to refined grains on blood pressure, cholesterol and weight. The results showed that eating more whole grains may lower the risk of heart disease and improve blood sugar levels. For these reasons, health experts often recommend eating more whole grains.
The researchers also found that whole grains reduce the risk of CVD in individuals with early risk factors, including waist circumference, blood pressure, and plasma HDL and triglyceride levels. They found a significant association between whole grains and lower rates of all-cause mortality.
However, researchers also noted that the findings may be biased because different people eat different foods and have different lifestyles. Other variables such as socioeconomic status and smoking could affect the results. However, the associations remained after adjusting for these factors. The researchers also adjusted for BMI and physical activity in the study subjects.
A study at the Wake Forest University School of Medicine found that a diet high in whole grains reduces the risk of cardiovascular disease and stroke. In addition, a diet high in whole grains can also help prevent diabetes and improve gut health. They reviewed the results of seven large studies involving over 285,000 participants from the United States, the United Kingdom, and Scandinavia.
More studies show the benefits of whole grains, and the results are consistent. Eating three or more servings of whole grains a day has been linked to a reduction in waist size compared to eating the same number of refined grains. Furthermore, whole grains are higher in vitamins and minerals than refined grains. The results also showed that those with the highest intake of whole grains had lower blood pressure and waist circumference.
Increases fiber intake
Eating more whole grains is a great way to get more fiber in your diet. You can replace refined products with whole grain foods like brown rice or whole-grain pasta. Aim to get at least 3 servings of whole grain foods per day. The American Dietetic Association recommends that adults consume 25 to 35 grams of fiber daily. For women, this means 20 grams of fiber per day and for men, it’s around 30 grams per day.
While fiber is found in whole grains, fiber can also be found in fruits, vegetables, nuts, and legumes. Depending on the food, there is a range of fiber contents, from 0.6 to 2.9 grams per 16 grams. While whole grain foods are best for increasing your fiber intake, you should also be sure to drink plenty of water to keep your body well hydrated. The recommended fluid intake is eight cups a day.
High-fiber foods can improve blood cholesterol levels and help reduce the risk of type 2 diabetes, cardiovascular disease, and obesity. Moreover, fiber may prevent the formation of small blood clots, which can cause heart attacks and strokes. In addition, some studies have shown that high-fiber foods may protect the body from certain cancers.
Eating more whole grains and pulses can increase your fiber intake significantly. Increased dietary fiber intake can lower your risk of strokes, type 2 diabetes, and colorectal cancer. Moreover, it lowers the risk of coronary heart disease, which is a risk factor for type 2 diabetes. However, most people do not consume enough fiber daily. Therefore, it is important to eat at least 20 grams of whole grains and pulses each day.
Adding more whole grains to your diet will increase the amount of fiber in your digestive tract, which may help lower your risk of heart disease. In addition to preventing heart disease, fiber can increase your satiety and improve your gut health.
Researchers have also found that those who ate 70 grams of whole grain per day had a 22% lower risk of total, CVD, and cancer mortality compared to those who ate only half that amount of whole grains. The researchers suggest that this difference could be attributed to multiple bioactive compounds found in whole grains. These compounds may reduce cholesterol production, improve glucose response, and improve satiety.