Consuming foods rich in fiber, such as whole grains as part of overall healthy eating reduces the risk of obesity, coronary heart disease, and may reduce constipation.
High fiber foods such as whole grains help provide a feeling of fullness with fewer calories.
Incorporate whole grains into your healthy-eating plan by adding a whole-wheat toast to breakfast, a sandwich on whole-wheat bread or Rotis at lunch or whole wheat pasta, or daliya upma with dinner or even carbs like millets and brown rice act as whole grains and are healthy.
People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains are important sources of many nutrients, including fiber, B vitamins, and minerals.
Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber is important for healthy bowel function and helps reduce constipation if taken with sufficient amounts of water.
In addition to the basic benefits of grains, they help maintain optimum health due to the phytochemicals they contain, many of which are still being studied and identified. Three to four servings of grains are recommended each day, depending on how many calories you need. About one-half of these should be whole grains.
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Whole grains deliver many important nutrients. These include.
Fiber:- The bran provides most of the fiber in whole grains.
Vitamins:- Whole grains Are particularly high in B Vitamins, including niacin, thiamine, and folate.
Protein:- Whole grains boast of several grams of protein per serving.
Antioxidants:- Many Compounds in whole grains act as antioxidants. These include (Flaxseeds - Lignans), Ferulic acid, Phytic Acid, Sulfur compounds, etc.
Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight loss. Selecting whole grains for at least half your daily servings may help maintain your weight.
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Whole grains and products made from them are more filling than refined grains and research suggests that they may lower your risk of obesity.
The fiber in whole grains can support healthy digestion in various ways.
Fiber helps give bulk to stools and lowers your risk of constipation.
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Some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut bacteria, which are important for digestive health.
Whole grain is healthy for most people, they may not be appropriate for all people at all times.
People with the following conditions should be careful like Celiac disease and gluten sensitivity, Irritable Bowel Syndrome, etc.
Wheat, Barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to.
Gluten-free whole grains, including rice and oats and even most millets, are fine for most people with these conditions.
Having a gluten allergy, celiac disease or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain.
Excessive fiber can trigger digestive symptoms in people with IBS. It can cause cramping and sudden bouts of pain and discomfort. Some grains, such as wheat are high in short-chain carbohydrates called FODMAPS - these can cause symptoms in people with irritable bowel syndrome.
To conclude, always check with your nutritionist what type of fiber and how much of whole grains are to be built into your nutriitonal plan.
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By
Bhavya,
Nutritionist-Noida
