The U.S. Department of Agriculture recommends that people eat more grains every day, including whole wheat flour, oats, brown rice, barley, corn, mustard, and millet. The U.S. Huffington Post recently summarized the health benefits of whole grains.
Rich in fiber to prevent colorectal cancer. One important reason for eating whole grains is to take fiber. Two pieces of black bread can acquire 5.8 grams of fiber, and the same weight of white bread can only obtain 1.9 grams of fiber. Adequate intake of fiber can help control blood sugar, lower LDL and reduce the risk of colorectal cancer.
Lower cholesterol and protect the heart. Whole grains not only prevent the body from absorbing cholesterol, but also lower triglycerides, both of which are important substances that cause heart disease.
Weight control. In more than 12 years of follow-up studies, middle-aged men and women who eat high-fiber nutritional meals are generally 3 pounds lighter than those who eat refined grains.
More energy. Whole grains contain resistant starch and are not easily digested, which burns more fat and hormones and makes people feel more energetic. Oatmeal and brown rice are the main sources of resistant starch.
Adjust blood sugar. Compared with whole grains, whole grains can help control the sudden rise and fall of blood sugar. One study showed that women who seldom eat whole grains have a 30% lower risk of developing diabetes than women who eat two or three whole grains a day.
Reduce asthma risk. Eating whole grains prevents asthma and allergies. The study found that children who had eaten oats during their infancy were less likely to have asthma or allergic rhinitis than those who did not start eating until the age of 5.
Reduce the risk of cancer. The data confirms that consumption of whole grains can reduce the risk of certain cancers such as colorectal, breast and pancreatic cancers.
Protect teeth and gums. Studies show that people who consume large amounts of whole grains are 23% less likely to have gum disease than people who are far away from whole grains.
Helps longevity. The study found that women who eat 4 to 7 meals of whole grains per week have a 31% lower risk of early death than women who eat few whole grains.
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