how do grains benefit the body

by Dorthy Stark Published 2 years ago Updated 1 year ago

The following are some of the benefits you can reap from eating adequate amounts of grains daily:

Grains help in weight loss
Grains help in reducing constipation
Grains help in reducing high blood pressure
Grains reduce the risk of heart disease
Grains help in reducing the risk of type-2 diabetes
Grains lower the risk of developing colorectal cancer
Grains reduce the risk of stroke

Grains are naturally high in fiber, helping you feel full and satisfied — which makes it easier to maintain a healthy body weight. Whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.

Full Answer

What does grains do to help the human body?

Fiber: 3 grams
Manganese: 69% of the Reference Daily Intake (RDI)
Phosphorous: 15% of the RDI
Thiamine: 14% of the RDI
Magnesium: 12% of the RDI
Copper: 9% of the RDI
Zinc and iron: 7% of the RDI

How do grains affect the human body?

brown sugar
corn sweetener
corn syrup
fruit juice concentrates
high-fructose corn syrup
honey
invert sugar
malt sugar
molasses
syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).

Do grains help your body?

What grain is doing to your brain?

The diagnostic criteria for NCGS are as follows:

Ingestion of gluten elicits rapid occurrence of intestinal and extraintestinal symptoms
Symptoms disappear when gluten is removed from the diet and recur if gluten is reintroduced
Wheat allergy has been ruled out
Specific markers of celiac disease have been ruled out
Intestinal mucosa is normal (no villous atrophy)

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What are 3 health benefits of grains?

There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa.High in nutrients and fiber. ... Lower your risk of heart disease. ... Lower your risk of stroke. ... Reduce your risk of obesity. ... Lower your risk of type 2 diabetes. ... Support healthy digestion. ... Reduce chronic inflammation.More items...

What are the 4 health benefits of grains?

Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

What is the most nutritious grain?

1. Whole Oats. Oats are among the healthiest whole grains you can eat. They're not only packed with vitamins, minerals and fiber but also naturally gluten-free.

How does grains contribute towards our health and fitness?

Whole Grains Provide Essential Nutrients Whole grains are packed with protein, antioxidants and important trace minerals like iron, zinc and copper. The B vitamins, folate, iron, magnesium and selenium in whole grains help build bones, support the nervous and immune systems and process energy.

Why are grains good for digestion?

And they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea, and pain. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes "good bacteria" in the large intestine. These organisms aid digestion, promote better nutrition absorption, and may even beef up the body's immune system.

What are whole grains, anyway?

Whole grains have all of the parts of the original kernel—bran, germ, and endosperm —in the original proportions, explains Keri Gans, a registered dietician in New York City. In refined grains, the bran and germ are stripped away. (Look for the word "whole"—either whole grain or whole wheat.) Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics. A "whole grain" stamp from the Whole Wheat Council indicates there's at least half a serving of whole grain inside. And don't be fooled by bread that looks healthy because it's brown. It may just be colored with molasses or brown sugar.

What are the parts of a whole grain?

What does a whole grain stamp mean?

A "whole grain" stamp from the Whole Wheat Council indicates there's at least half a serving of whole grain inside. And don't be fooled by bread that looks healthy because it's brown. It may just be colored with molasses or brown sugar. 2 of 20.

Does whole grain diet help with heart disease?

Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. In fact, whole grains lower the risk of heart disease overall. One study found that women who ate 2-3 servings of whole grain products daily were 30% less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week. "Any form of whole grain—including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat, and millet—will confer benefits for heart health ," says Cheung. "When it comes to oatmeal, steel-cut is better than instant."

Does cereal lower blood pressure?

They also lower blood pressure, one of the most important risk factors for heart disease. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less. A study of women also found a benefit.

Do whole grains help you live longer?

Not only will whole grains help you live better, they may also help you live longer. One study of more than 40,000 postmenopausal women found that women who consumed 4-7 servings a week of whole grains had a 31% lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole grains in their diet. And it worked in men, too, with another study finding that men who consumed 1 or more servings a day of whole-grain cereal had a 17% reduced risk of dying than those who never or hardly ever ate it.

What are the benefits of whole grains?

Whole grains have a positive impact on both heart and digestive health. Some of the nutrients in whole grains include: 1 Fiber : Whole grains contain fiber that may reduce the risk of coronary heart disease and constipation when included in a healthy eating pattern. High-fiber foods also give a feeling of fullness, which may help with weight maintenance. 2 Minerals : Iron is used to carry oxygen in the blood. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system. 3 B vitamins : The B vitamins help the body release energy from protein, fats and carbohydrates. 4 Phytochemicals : These nutrients naturally occur in plants and are being studied for their ability to protect against disease.

Why is Selenium important for the immune system?

B vitamins : The B vitamins help the body release energy from protein, fats and carbohydrates. Phytochemicals : These nutrients naturally occur in plants and are being studied for their ability to protect against disease.

What is HealthyEating.org?

HealthyEating.org, brought to you by Dairy Council of California, is committed to elevating the health of children and families through the pursuit of lifelong healthy eating habits.

What minerals are used to carry oxygen in the blood?

Minerals: Iron is used to carry oxygen in the blood. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system.

Is it safe to eat whole grains?

People who eat whole grains as part of a healthy diet have a reduced risk of some chronic disease s. The USDA recommends that half the day’s grain choices be whole grain. Whole grains have not been milled and contain the entire grain kernel; milling gives a finer texture but removes the fiber, iron and B vitamins.

Do whole grains help with heart disease?

Some of the nutrients in whole grains include: Fiber : Whole grains contain fiber that may reduce the risk of coronary heart disease and constipation when included in a healthy eating pattern.

Why are whole grains important?

Current scientiﬁc evidence indicates that whole grains play an important role in lowering the risk of chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health.

How many studies have been published on whole grains?

In this new report, we’ve summarized 112 studies published between 2012 and 2017, to make this knowledge available to health professionals, policy makers, and anyone else who can beneﬁt from this compilation.

Is whole grain pasta healthy?

No one food – even whole grains – will guarantee good health. It’s also important to remember that some whole grain foods are healthier than others. Plain grains — from brown rice and quinoa to wheat berries –– and whole grain pasta should be a regular feature on your table, with processed grains eaten less often.

What is cereal grain?

Cereal grains (or simply grains) are small, hard and edible dry seeds that grow on grass-like plants called cereals. They are a staple food in most countries, and provide more food energy worldwide than any other food group, by far.

What are grain based products?

Grain-based products are also used to make ingredients that are added to all sorts of processed foods. For example, high fructose corn syrup, a major sweetener in the US diet, is made from corn. Bottom line: Grains are edible dry seeds from plants called cereals.

Why are refined grains considered empty calories?

The fiber and nutrients have been stripped out, and refined grains therefore classify as “empty” calories. Because the carbs have been separated from the fiber, and perhaps even ground into flour, they are now easily accessible to the body’s digestive enzymes.

Why does paleo diet not include grains?

The paleo diet shuns grains on principle, but low-carb diets eliminate them because of the carb content.

Why do people avoid grains on paleo diet?

With the rising popularity of the paleo diet, which eliminates grains, people all over the world are now avoiding grains because they believe they are unhealthy. As is so often the case in nutrition, there are good arguments on both sides. This article takes a detailed look at grains and their health effects, examining both the good stuff, ...

How many grains should a woman eat a day?

In the US, the health authorities recommend that women eat 5-6 servings of grains per day, and men eat 6-8 ( 1 ).

Where is gluten found?

Gluten is a protein found in grains like wheat, spelt, rye and barley.

Grain foods are one of the major food groups

as part of an overall healthy eating plan. MyPlate, which is the tool developed by the U.S. Department of Agriculture (USDA) to help Americans make healthful choices, allots about one-quarter of a standard plate for grain foods, approximately the same amount as proteins, fruits, and vegetables.

Grains That Reign Supreme

Breads, cereal, pasta and rice are among the foods most associated with better diet quality and intake of essential nutrients, according to analyses done on food intake of both adults 7 and children.

Why is whole grain good for you?

By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem. It also helps prevent diverticular disease (diverticulosis) by decreasing pressure in the intestines. [17]

Why is wheat grain removed?

Without the fibrous bran, the grain is easier to chew. The germ is removed because of its fat content, which can limit the shelf life of processed wheat products. The resulting highly processed grains are much lower in nutritional quality.

What is the bran in plants?

The bran is the fiber -rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of ...

How many servings of whole grain food per day?

In the Harvard-based Nurses’ Health Study, women who ate 2 to 3 servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than 1 serving per week. [6]

How to tell if a food is 100% whole grain?

An easy way to tell if a food product is high in 100% whole grains is to make sure it is listed first or second in the ingredient list. Or better yet, choose unprocessed whole grains: Amaranth. Kamut. Spelt. Barley.

What are the parts of whole grains?

All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients.

What is the purpose of refining wheat?

Refining wheat creates fluffy flour that makes light, airy breads and pastries, but the process strips away more than half of wheat’s B vitamins, 90 percent of the vitamin E, and virtually all of the fiber.

1. They're Associated With a Reduced Risk of Type 2 Diabetes

Diabetes is one of the leading causes of death in the United States, according to the Centers for Disease Control and Prevention. The CDC estimates that around 1 in 10 Americans have diabetes.

2. They're High in Fiber

The benefits of dietary fiber can't be overstated, yet many Americans are lacking in this vital nutrient. An estimated 95 percent of Americans fail to meet the recommended dietary allowance for fiber, according to July 2016 research in the American Journal of Lifestyle Medicine .

3. They're a Good Source of Complex Carbs

There are two main types of carbs: complex carbohydrates and simple carbohydrates. If your goal is to eat more whole grains, go for the complex carbs. They are a source of energy, nutrients, fiber and more.

4. They're Linked to a Reduced Risk of Heart Disease

Heart disease is the leading cause of death in the United States, according to the CDC. There are many factors that contribute to an increased risk of heart disease, and certain dietary habits are among them.

5. They Give You Protein

Protein isn't a nutrient Americans usually struggle with. In fact, most Americans get about twice as much protein as they need, according to the Mayo Clinic.

6. They Improve Digestion and Satiety

Certain food choices can help you achieve a healthier weight by improving your digestion and helping you feel fuller for longer. Whole grains can help in both of these areas because they are full of filling fiber.

7. They're Associated With Better Gut Health

Part of caring for your gut is eating a variety of nutritious foods, which diversifies the gut microbiome.