5 great reasons to eat more whole grains

Whole Grains are those grain seeds that retain the three parts that compose them: the bran, the endosperm, and the germ. We are talking about wheat, corn, rye, rice, or barley, among others. These grains help reduce the risk of heart disease, maintain body weight, and prevent type 2 diabetes. They are also a source of minerals, fiber, micronutrients, and complex carbohydrates, among other health attributes. Therefore, here are five reasons to eat whole grains and how they help us lead a healthy life: 1.       Whole grains are an excellent source of fiber. Most of us consume little soluble and insoluble fiber. However, fiber has great health benefits. In this sense, whole grains are a privileged source. Even diets that tend to reduce fiber intake can lead to deficiencies that may contribute to the risk of constipation, diverticulosis, or diabetes. 2.       Whole grains provide a variety of valuable micronutrients. Grains are a diverse group of foods with a broad nutritional profile. Generally, they provide a rich variety of B vitamins and a range of minerals. Many contain antioxidant compounds, and some offer new antioxidants not found in other foods we eat. Grains are also an important source of protein. Some provide more than others, but in general, the amino acids they provide complement those from other plant foods, such as beans and legumes. Rice and beans, for example, constitute a traditional dish in several cultures, and perhaps not by coincidence, they provide a complete range of essential amino acids that serve as an alternative to meat. 3.       Grains can improve the glycemic effects of other foods. Research shows that both low-carb and high-carb diets can result in a comparatively low glycemic load. The same research suggests that diets high in low-glycemic carbohydrates (which means plant-based foods) have positive effects in reducing the risk of chronic diseases. Other studies show that a high fiber intake from cereal grains in one meal can decrease the glycemic responses of meals consumed later. 4.       Healthier populations eat whole grains. As noted, grains are a long-standing ingredient in all Blue Zone diets. They hold a prominent place in variations such as the Mediterranean diet, Asian diets, and vegetarian diets. 5.       Whole grains are a versatile component of the diet. The diversity of grains available to us means a whole range of options to add their nutritional benefits to our meals. For a cook, the options expand to enhance dishes and meals by adding healthy flavors and nutrients. To take advantage of all the benefits they provide, they can be consumed in their natural state, as well as being crushed, split, or ground to make flour, cookies, and other foods. However, the final product must contain the same nutritional composition as the original grain. So the next time you find yourself in front of a product like bread or pasta, make sure it is made from Whole Grains; it will make its consumption more complete and nutritious. *Dr. David Katz is the founder of The Glimmer Initiative and founder and director of the Yale University Prevention Research Center (USA), President of the American College of Lifestyle Medicine. A clinical personality, researcher, author, and journalist. He has received numerous awards and recognitions, including an honorary doctorate; nominations for the position of U.S. Surgeon General with broad support; he has been recognized by Greatist.com as one of the 100 most influential people in health and fitness in the world for the last 3 years; and inclusion by LinkedIn as one of the 150 influential people. He is the author of over 200 scientific articles and chapters, 15 books, and over a thousand columns and blogs. He holds a diploma twice from the American Board of Internal Medicine and is a board-certified specialist in Preventive Medicine/Public Health, recognized worldwide for his expertise in nutrition, weight control, and the prevention of chronic diseases. Dr. Katz has delivered addresses in numerous countries across four continents and has been acclaimed by his peers as the laureate poet of health promotion. View original article Article courtesy of: Recommended notes: 8 grains that will improve your health Don't throw away your coffee grounds! Brown rice salad with sprouts and seeds