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What Are the Health Benefits of Wholegrain?

Are whole grain foods a healthier option for your diet? We take a look at the benefits…
by VeeTee Health
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 wholegrain diet healthy or is it necessary to cut whole grains out of your diet completely?

 

Main Benefits of Wholegrains

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 wholegrains into your diet won’t quite make you a health guru (it’s a start!).

After all, a wholegrain cookie is better for you than a regular one, but it is still a cookie!

 

According to the wholegrain council, there are a few real health benefits linked with eating wholegrain foods.

  • The risk of stroke is reduced by 30-36%.
  • Wholegrains have low levels of bad cholesterol and reduce the risk of blood clots.
  • The risk of diabetes is reduced by 21-30%.
  • Wholegrains have a lower glycaemic index and are better for managing blood glucose levels.
  • The risk of heart disease is reduced by 25-28%.
  • Wholegrains 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, because fibre creates a healthy digestive system.

 

What About Gluten?

 

One potential downside to eating more wholegrains is that a number of them also contain gluten. While there are some wholegrains that are gluten free, it does makes it harder for those with coeliac 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 such as buckwheat, quinoa and brown rice are all examples of gluten-free wholegrains.

 

Wholegrains 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 also important to have a well-balanced diet, so any changes should be introduced in moderation.

Getting Started

 

One of the simplest ways to introduce wholegrains 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 recipe.

Rice & Quinoa Veggie Burgers

Rice and Quinoa Veggie Burger - What are the Health Benefits of Wholegrain? - Bitesize Blog from VeeTee

Rice, Quinoa & Grilled Halloumi Salad

Rice, Quinoa and Halloumi Salad - What are the Health Benefits of Wholegrain? - Bitesize Blog from VeeTee

Teriyaki Salmon Rice Bowl

Teriyaki Salmon Rice Bowl - What are the Health Benefits of Wholegrain? - Bitesize Blog from VeeTee

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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