Veetee Blog UK: What Are the Health Benefits of Whole Grain?

25 November 2015 Veetee Blog UK: What Are the Health Benefits of Whole Grain?There’s a huge focus at the moment on gluten-free diets and the potential dangers of eating grains and wheat. But what should you believe? Is a whole grain diet healthy or is it really necessary to cut whole grains out of your diet completely?

Main Benefits of Whole Grains

Studies have shown that eating wholegrains instead of refined grains can lower the risk of many chronic diseases. This is of course as part of a balanced healthy diet, just introducing whole grains into your diet won’t quite make you a health guru (it’s a start!). After all a whole grain cookie is better for you than a regular one, but it is still a cookie!

With that being said, according to the whole grain council there are a few real health benefits linked with eating whole grain foods:

  • The risk of stroke is reduced by 30-36%.
    • Whole grains have low levels of bad cholesterol and reduce the risk of blood clots.
  • The risk of diabetes is reduced by 21-30%.
    • Whole grains have a lower glycaemic index and are better for managing blood glucose levels.
  • The risk of heart disease is reduced by 25-28%.
    • Whole grains are good sources of fibre that plays a role in regulating blood pressure and heart health. Contrary to belief, whole grains can actually support weight loss and help you maintain a healthy weight better, as fibre creates a healthy digestive system.
What About Gluten?

One potential downside to eating more whole grains is that a number of them also contain gluten. There are some whole grains that are gluten free but it makes it harder for those with celiac disease. It is important to remember though, that there is no evidence that gluten rich diets do any harm to those without the disease. Foods like buckwheat, quinoa and brown rice are all examples of gluten free whole grains.

Whole grains are not the solution for all your dietary problems, but they can lead to a much healthier, well-balanced diet. Some of the other benefits that are linked with whole grains include:

  • Reduced risk of asthma.
  • Healthier carotid arteries.
  • Lower risk of inflammatory disease.
  • Less risk of colorectal cancer.
  • Improved gum health and risk of tooth loss.
  • Healthier blood pressure levels.
These are just some examples of how gradually introducing whole grains can lead to various health benefits. As with anything, it is important to have a well-balanced diet, so any changes should be introduced in moderation.

Getting Started

One of the simplest ways to introduce whole grains into your diet, is by eating brown rice and quinoa and below are some delicious recipes to get you started! Simply click the title to be taken to the reicpe.

Rice & Quinoa Veggie Burgers



Rice, Quinoa & Grilled Halloumi Salad



Teriyaki Salmon Rice Bowl



References
http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits
https://www.diabetes.org.uk/Guide-to-diabetes/Enjoy-food/Carbohydrates-and-diabetes/Wholegrains-and-diabetes-/
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702



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