In the era of low-carb everything, whole grains are often left out of the health conversation. However, eating whole grains has surprising benefits.
What Are Whole Grains?
Whole grain products contain the bran, germ, and endosperm whereas refined grains only contain the starchy endosperm. The bran and germ contain fiber, protein, B-vitamins, minerals and a variety of other phytonutrients, and when you remove them (aka refined grains), you miss out on these extra nutrients.
Examples of Whole Grain Products
- Whole grain bread/ pasta
- Brown/ wild rice (GF)
- Quinoa (GF)
- Farro
- Freekah
- Barley
- Rye
- Bulgur
- Corn (GF)
- Sorghum (GF)
- Millet (GF)
- Oats (GF)
- Amaranth (GF)
- Teff (GF)
- Kaniwa
Benefits of Whole Grains
- Whole grains offer several different types of fiber, as well as polyphenols, which nourish the gut microbiome and improve gut barrier function. The microbiome impacts not only digestive health but also liver function, immunity, and mood.
- According to a recent meta-analysis published in the Lancet, higher intakes of whole grains and dietary fiber are associated with:
- Reduced risk of coronary heart disease, type II diabetes and colorectal cancer
- Weight management
- Blood sugar control
- Cholesterol reduction
- Blood pressure regulation
- According to this systematic analysis looking at dietary risks in 195 countries, low whole-grain intake appears to be more detrimental to health than low fruit and vegetable intake.
