The whole grain food list is quite extensive; it includes foods such as oats, wheat, corn, rice, and millets, etc. There are two types of grains – whole and refined grains. It is advisable to always choose whole grain foods over refined, because they will provide you with a complete package of health benefits. Whole grain foods contain all the tree layers of the kernel including the bran, germ, and endosperm, which makes them healthier. By the process of refining, bran and germ are removed, this way 25% of the grain’s protein and a lot of key nutrients are lost.
Whole grain foods are perfect healthy meals that you can be eaten either for breakfast, during the day as a snack, or as an evening meal. Unless you have allergies that are related to this type of foods, eating them will improve your nutrition and immune system. These foods will reduce the risks of chronic diseases and also provide vitamins and minerals that are essential and valuable for your body.
Whole grain foods are cholesterol-free; they are rich in soluble and insoluble fibers, carbohydrates, proteins and omega-3 fatty acids that are important nutrients, beneficial for kids and adults. If you add them as part of your healthy diet, they will help you to lower the risks of stroke, reducing weight and preventing risks of obesity.
People who highly consume whole grain foods have lower risks of developing health complications such as high blood pressure, diabetes, kidney diseases or heart disease. Fibers help to speed up the digestion process, therefore, reducing constipation which is a common and aggravating problem that can cause cancer of the colon. Eating such foods will also help you to prevent diverticulitis disease by reducing pressure in the intestines. Regular intake of whole grain foods can help reducing chronic inflammation which is a key factor for the increase of many chronic diseases. For positive health benefits, you should eat these foods according to your age, sex, and physical activity. A nutritionist can help you to know a number of whole grain foods you should eat per day.