Whole grains can help prevent diseases !!
Don't you love a steaming bowl of hot porridge early in the morning for breakfast? I'm sure most of you don't. Well here is the thing eating foods containing whole grain is really good for you? And did you know that eating food like oats which contain whole grain may just well be the answer to help cure diabetes and heart diseases?
Take a look and find out some of the powers whole grains can possess in helping you combat with a few deadly diseases.
Whole grains, may help prevent type 2 diabetes !!
A new study has found out that whole grains can help prevent type 2 diabetes.
Researchers wanted to see if there was a difference between different cereals. The reason was that they contained different types of dietary fiber and bio-active substances which were previously shown to influence risk factors for type 2 diabetes.
The study was conducted in Denmark as there is a big variation in wholegrain intake. The study also showed that regardless of the whole grain product or cereal the participants ate- rye bread, oatmeal, and muesli, for example, seem to offer the same protection against type 2 diabetes.
- The participants were divided into 4 different groups, based on their consumption pattern of whole grain.
- Individuals with the highest consumption, ate at least 50 grams of whole grain each day. In simpler words, this would be equal to a portion of oatmeal porridge, and one slice of rye bread.
- The proportion who developed type 2 diabetes was lowest in the group which reported the highest wholegrain consumption.
- It increased for each group which had eaten less wholegrain.
In the group with the highest intake, the diabetes risk was 34 % lower for men and 22 % lower for women than in the group with the lowest wholegrain intake.
By comparing whole grains role in the risk of developing type 2 diabetes against other foods that have been investigated in the other studies, it was found to be the most effective ways to decrease the risk when it came to diet. Drinking coffee, and avoiding red meat were other factors that could help decrease the risk of type 2 diabetes.
Researchers also recommend that people switch from foods containing white flour for whole grains. As it has extra health benefits while white flour has some negative effects on health. On the other hand, white flour has some negative effects on health while wholegrain had several positive effects beyond protection against type 2 diabetes.
Why are Wholegrains better?
Wholegrain is known to consist of all three main components of the grain kernel, which include endosperm, germ, and bran.
Individuals who avoid all cereals, in an attempt to follow a low carb diet, therefore lose out on the positive health effects, whole grain has to provide, which comes specifically from the bran and germ.
A researcher even went on to say how people shouldn’t avoid consuming cereals and carbohydrates in their diet. Also, carbohydrates include a varied group of food items which include sugar, starch, and fiber. Each ingredient alone could provide benefits to people. And regarding the case of wholegrain, never had there been a single study that showed negative health effects after individuals consumed them.
Things to know about whole grains!
- Whole grains consist of all the three main components of the grain kernel: endosperm, germ, and bran.
- They can be both loose grains and wholegrain flour.
- Grains such as oatmeal and rye, wheat berries, bulgur, and wholegrain couscous, all come under the category of whole grain.
- Common cereals of wholegrain include Wheat, rye, oats, corn, maize, rice, millet, and sorghum.
The Swedish Dietary Advice!!
As per the recommendations of the Swedish Dietary Advice -
- Women should eat around 70 grams of wholegrain each day.
- Men should eat around 90 grams of wholegrain per day.
Check out a few examples of how much wholegrain different foods contain
- One 50 g slice of rye bread contains – 16g of wholegrain
- One 35 g serving of oatmeal porridge contains – 35g of wholegrain
- One 12 g crispbread contains – 12g of wholegrain
The study was carried out By Rikard Landberg, Professor in Food and Health at the Chambers University of Technology and a group of researchers.
Whole grains may help lower cardiovascular disease !!
Researchers have found that a diet high in wholegrain foods may be linked with significantly lower risks of developing cardiovascular disease, including heart disease and stroke.
it was found that by consumption of an average of 2,5 serving of whole grains each day was linked with a 21 % lower risk of cardiovascular disease compared to consuming only 0.2 servings. The findings were based on an analysis of seven studies which involved more than 285,0000 people.
In a nutrition survey conducted between the years 1999 and 2000, results showed that only 8 % of U.S adults consumed only three or more servings of whole grain per day and that 42 % of adults ate no whole grains on any given day.
A grain is whole only when the entire grain seed is retained (which includes the bran, germ, and endosperm). The bran and the germ components are rich in fiber, vitamins, minerals, antioxidants, and healthy fats. As these parts are removed in the refining process, what is left behind is the energy dense but nutrient-poor endosperm portion of the grain.
Some examples of whole grain can include wild rice, popcorn, oatmeal, brown rice, barley, wheat berries and flours such as whole wheat.
Greater whole grain intake is linked to less obesity, diabetes, high blood pressure, and high cholesterol – major factors that increase the risk of heart disease and stroke.
According to nutritionists, consumers should look for 100 percent whole grain on food labels or look for specific types of whole grain flour as the main ingredient such as whole wheat.
The research was carried out by Phillip Mellen MD an assistant professor of internal medicine.