Why You Should Serve Entire Grains Rather Than Refined Ones

There are two main types of grains in the world: whole grains and refined grains. Whole grains contain all three parts of the grain—the bran, germ, and endosperm—whereas refined grains are ground into a flour that has had most of the bran and germ removed, leaving only the endosperm behind. Although refined grains can be used to make bread and other foods that are more tasty or convenient than their whole-grain counterparts, whole grains have many health benefits that refined ones lack, such as reduced risks of heart disease and diabetes.

Whole grains protect against heart disease

Studies show that adding whole grains to your diet may protect against heart disease and Type 2 diabetes. The studies, however, are about single foods rather than recipes. But research does suggest that whole grains, when consumed as part of a meal or recipe that includes vegetables and other nutrients, can positively impact health. One study showed that consuming two servings of whole-grain cereal a day lowered levels of LDL cholesterol by almost 20%. Another study found a high intake of whole grains was associated with reduced inflammation markers (although they did not look at whether inflammation causes or is an effect of cardiovascular problems). So if you add whole grains to recipes—like brown rice in stir-fries—you’ll likely get these added benefits.

Whole grains reduce the risk of Type 2 diabetes

Whole grains are significantly better for you than refined grains, and reducing your risk of Type 2 diabetes is one example of why. A high intake of whole grains—think barley, oats, quinoa and brown rice—significantly reduces your risk of developing diabetes by as much as 23%. This is especially good news if you’re at an increased risk. So regardless of whether or not you have diabetes or prediabetes, whole grains can help to reduce your risk. That’s because whole grains have a protective quality that keeps sugar from entering your bloodstream too quickly after you eat them.

Whole grains are an easy way to lose weight

Whole grains tend to be more filling than refined grains, and are loaded with fibre and nutrients. Since they take longer to digest, whole grains keep you feeling full for longer—which can translate into fewer calories consumed overall. Eating whole grains is linked to weight loss as well as a reduced risk of diabetes and cardiovascular disease, so serving up some brown rice rather than white rice or a bowl of steel-cut oats instead of instant oatmeal is a smart choice. When it comes to weight loss, choosing healthier versions of your favourite foods can go a long way!

Whole grains boost your energy levels

One of the whole grains’ most important benefits is that they tend to keep you feeling fuller for longer, so you can cut down on snacking. Not only are these healthier versions of your favourite snacks likely to keep you satisfied, but research has shown that eating whole grains can boost your energy levels as well. a study published in Nutrition Journal found that people who ate 3 or more servings of whole grains per day had greater reductions in fatigue than those who didn’t increase their intake. So if you want to feel like you have extra energy to power through life at work and home, reach for whole-grain crackers or cereal instead of cookies—you may be surprised by how much more satisfied (and energetic) they make you feel!

Whole grains provide essential vitamins and minerals

Whole grains aren’t just great for you—they can help your body stay healthy, even as you lose weight. A study published in Plant Foods for Human Nutrition found that people who consumed a diet high in whole grains had significantly lower rates of heart disease than those who followed diets low in whole grains. Moreover, whole-grain eaters also reported fewer physical ailments and infirmities than those who ate refined grains. So if you’re looking to shed some pounds while keeping your body healthy and strong, consider switching to a diet rich in whole grains.

Whole grains can help you avoid cancer

According to research, whole grains may help prevent cancer and lower your risk of death. Researchers suggest that a diet high in whole grains can reduce your chances of death by a third! According to study author Toshihiko Maruta, a professor at Harvard University’s T.H. Chan School of Public Health: Our findings show that increased consumption of whole grains, particularly whole-grain wheat products and brown rice, was associated with reduced total mortality. #2) Whole grains improve digestion: Many people suffer from digestive disorders like irritable bowel syndrome (IBS), constipation, or diverticulitis—and these are often caused by eating refined foods!

Serving whole, unrefined foods, in general, will lead to a healthier diet

Whole grains contain a wider array of vitamins, minerals and phytonutrients than refined grains do. And, according to some research, whole-grain motion is associated with a lower risk of chronic diseases like heart disease, type 2 diabetes and certain cancers. But, if you’re going to replace refined grains in your diet with whole ones, it’s best to also go easy on processed foods in general—particularly those that are high in sugar and fat. According to Catherine M. Bradshaw (PhD), director of preventive nutrition at Tufts University's Cardiovascular Nutrition Laboratory in Boston, it’s these types of foods that can have an adverse effect on health when consumed regularly.

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