For thousands of years, 8 Health Benefits of Eating Whole Grains have been a staple of the human diet (1 Trusted Source). However, proponents of some contemporary diets, like the paleo diet, assert that consuming wheat is unhealthy.
Whole grains have a distinct health profile than processed grains, which have been related to issues including obesity and inflammation. In actuality, consuming whole grains is linked to a number of advantages, such as a reduced risk of diabetes, heart disease, and high blood pressure. The top 9 health advantages of consuming whole grains are listed below.
Top 8 Health Benefits of Eating Whole Grains
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1. Linked to a reduced risk of premature death
Your likelihood of dying young also decreases as your risk of chronic Disease does. Indeed, according to one study, eating whole grains specifically reduced your risk of dying from heart disease as well as from other causes (28Trusted Source).
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The study examined information from two sizable cohort studies and made adjustments for variables like smoking, body weight, and general eating habits that are likely to have an impact on death rates. The findings showed a 5% decreased risk of death for every 1-ounce (28-gram) serving of whole grains (28Trusted Source).
2. May reduce your risk of cancer
Although the results are promising, research on whole grains and cancer risk has produced conflicting findings. 20 research were reviewed, and six of them revealed a lower risk of cancer, while the other 14 showed no relationship (23Trusted Source).
According to recent studies, colon cancer, one of the most prevalent types of cancer, is most likely to be prevented by consuming whole grains (24, 25Reliable Source).
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Additionally, several fiber-related health advantages could reduce your risk of developing cancer. Its function as a prebiotic is one of them (24, 26Trusted Source, 27Trusted Source). In addition, whole grains include phytic acid, phenolic acids, and saponins, which may inhibit the growth of cancer (24).
3. Reduce chronic inflammation
Many chronic diseases have inflammation as their primary cause. Whole grains may help lower inflammation, according to some evidence (19 Trusted Source). According to one study, women who consumed the most whole grains had the lowest risk of passing away from chronic illnesses associated with inflammation (20Trusted Source).
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Additionally, a recent study found that persons with poor diets who switched from refined to whole wheat products experienced a decrease in inflammatory markers (21Trusted Source). The findings of these and other studies back up suggestions for whole grains to take the place of most refined grains in diets (22Trusted Source).
4. Support healthy digestion
Whole grain fibre can promote good digestion in a number of ways. First, fibre reduces your risk of constipation and helps give stools volume.
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Second, some cereal fibres function as prebiotics. This implies that they support the growth of the good bacteria in your digestive system (5 Trusted Source, 18 Trusted Source).
5. Lower your risk of type 2 diabetes
Consuming whole grains as opposed to refined ones may reduce your risk of type 2 diabetes (14Reliable Source). According to a meta-analysis of 16 studies, consuming at least 2 servings of whole grains per day and switching from refined to whole grains can reduce your chance of developing diabetes (15 Trusted Source).
This is partially due to the fact that whole grains high in fibre can aid in maintaining a healthy weight and preventing obesity, which is a risk factor for diabetes (16 Trusted Source).
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Furthermore, studies have demonstrated a relationship between eating whole grains and reduced fasting blood sugar levels as well as increased insulin sensitivity (17Trusted Source).
This may be attributable to magnesium, a mineral included in whole grains that aids in carbohydrate metabolism and is associated with insulin sensitivity (16Reliable Source).
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6. Reduce your risk of obesity
Consuming foods high in fibre will help you feel fuller longer and reduce overeating. High-fiber diets are advised for weight loss for this reason, among others (5 Trusted Source). Research indicates that whole grains and items produced from them may reduce your risk of obesity since they are more satisfying than processed grains.
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In fact, an analysis of 15 research involving over 120,000 participants found that consuming three servings of whole grains per day was associated with a lower body mass index (BMI) and less abdominal fat (12Trusted Source).
Another study that examined studies from 1965 to 2010 discovered a modestly lower incidence of obesity was associated with whole-grain cereal and cereal with additional bran (13Trusted Source).
7. Lower your risk of stroke
Your risk of stroke may be reduced by eating more whole grains (10 Trusted Source). Those who consumed the most whole grains had a 14% lower risk of stroke than those who consumed the fewest, according to an analysis of 6 research involving over 250,000 people (10Trusted Source).
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Additionally, whole grains have substances that can lower your risk of stroke, including fibre, vitamin K, and antioxidants. The DASH and Mediterranean diets, which may both reduce your risk of stroke, both recommend whole grains (11Reliable Source).
8. Lower your risk of heart disease
The fact that whole grains reduce your risk of developing heart disease, the world’s top cause of death (7Trusted Source), is one of their many health advantages. Three 1-ounce (28-gram) portions of whole grains per day may reduce your risk of heart disease by 22%, according to a study of 10 studies (8 Trusted Source).
Similar findings were made by a 10-year research of 17,424 adults, which found that those who consumed the most whole grains relative to their overall carb intake had a 47% decreased chance of developing heart disease (9Trusted Source).
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Researchers came to the conclusion that diets for heart health should contain more whole grains and less processed carbohydrates. It might be challenging to differentiate the health benefits of various diets because most research combine many whole grain varieties. However, eating whole-grain breads and cereals with additional bran has been particularly associated to a lower risk of developing heart disease (8 Trusted Source).
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