You've surely heard many times that whole grains are healthier than refined ones, but why is it? What are the main benefits of changing them? Unlike refined grains, which are processed to extend their shelf life, whole grains retain their three original parts (shell, seed and embryo sac), resulting in important benefits for people's health.
They are very rich in insoluble fiber, which helps maintain a good bowel rhythm. If you often suffer from constipation or bloating, swapping one group for the other can cause a significant change in your quality of life.
Research suggests that the high fiber content of whole grains helps keep blood sugar levels stable for the whole day. One of these studies divided people into two groups based on whether they ate whole or refined grains. And certain markers for metabolic syndrome, a precursor to type 2 diabetes, were lower in people from the former.
If you choose whole cornmeal, whole wheat bread and brown rice instead of white flour, white bread and white rice too you will reduce the risk of hypertension and cancer. Your silhouette will also thank you, since the regular intake of whole grains helps you not gain weight.
When it comes to foods that are so fundamental in people's diets (we consume cereals, bread, pasta, etc., at breakfast, lunch, snack and dinner), it is worth considering making the change or at least increasing the presence of Whole grains and reducing refined grains, which are less nutritious, already lose fiber, iron and many B vitamins.