HEALTH BENIFITS OF GRAINS & CEREALS
Whole grains are a great source of fiber and have positive health effects like a lowered risk of obesity and type 2 diabetes.
Whole grains have been a part of the human diet for tens of thousands of years (
But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health.
While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Here are the top 9 health benefits of eating whole grains.
Grains are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice, and wheat.
Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth.
Whole-grain kernels have three parts (
- Bran. This is the hard, outer
shell. It contains fiber, minerals, and antioxidants. - Endosperm. The middle layer of the
grain is mostly made up of carbs. - Germ. This
inner layer has vitamins, minerals, protein, and plant compounds.
Grains can be rolled, crushed, or cracked. Nonetheless, as long as these three parts are present in their original proportion, they’re considered whole grains.
Refined grains have had the germ and bran removed, leaving only the endosperm.
Though enriched refined grains have had some vitamins and minerals added back, they’re still not as healthy or nutritious as the whole versions.
Common varieties of whole grains include:
- oatmeal
- popcorn
- millet
- quinoa
- brown rice
- whole rye
- wild rice
- wheat berry
- bulgur
- buckwheat
- freekeh
- barley
- sorghum
Products made from these foods are considered whole grain. These include certain types of bread, pasta, and breakfast cereals.
When you purchase processed whole-grain products, read the ingredient list to make sure they’re made entirely from whole grains, not a mixture of whole and refined grains.
Also, keep an eye on the sugar content, especially in the case of breakfast cereals, which are often loaded with added sugar. Seeing “whole grain” on the packaging does not automatically mean that the product is healthy.
SUMMARY
Whole grains contain all three parts of the grain. There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa.
Whole grains deliver many important nutrients. These include:
- Fiber. The bran provides most of the fiber in whole grains.
- Vitamins. Whole grains are particularly high in B vitamins, including
niacin, thiamine, and folate (3,
4). - Minerals. They also contain a good amount of minerals, such as zinc,
iron, magnesium, and manganese. - Protein. Whole grains boast
several grams of protein per serving. - Antioxidants. Many
compounds in whole grains act as antioxidants. These include phytic acid,
lignans, ferulic acid, and sulfur compounds (5 ). - Plant
compounds. Whole grains deliver many types of plant compounds that play a
role in preventing disease. These include polyphenols, stanols, and sterols (6 ).
The exact amounts of these nutrients depend on the type of grain.
Nevertheless, to give you a sense of their nutritional profile, here are the key nutrients in 1 ounce (28 grams) of dry oats (4):
- 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
Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds
One of the biggest health benefits of whole grains is that they lower your risk of heart disease, which is the leading cause of death worldwide (
A review of 10 studies found that three 1-ounce (28-gram) servings of whole grains daily may lower your risk of heart disease by 22% (
Similarly, a 10-year study in 17,424 adults observed that those who ate the highest proportion of whole grains in relation to their total carb intake had a 47% lower risk of heart disease (
Researchers concluded that heart-healthy diets should include more whole grains and fewer refined grains.
Most studies lump together different types of whole grains, making it hard to separate the benefits of individual foods.
Still, whole-grain breads and cereals, as well as added bran, have been specifically linked to reduced heart disease risk (
Summary
Eating whole grains may lower your risk of heart disease, especially when they replace refined grain
Whole grains may also help lower your risk of stroke (
In an analysis of 6 studies in nearly 250,000 people, those eating the most whole grains had a 14% lower risk of stroke than those eating the fewest (
Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke.
Whole grains are also recommended in the DASH and Mediterranean diets, both of which may help lower your risk of stroke (
Summary
As part of a heart-healthy diet, whole grains may help lower your risk of stroke.
Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight loss (
Whole grains and products made from them are more filling than refined grains, and research suggests that they may lower your risk of obesity.
In fact, eating 3 servings of whole grains daily was linked to lower body mass index (BMI) and less belly fat in a review of 15 studies in almost 120,000 people (
Another study reviewing research from 1965 to 2010 found that whole-grain cereal and cereal with added bran were associated with a modestly lower risk of obesity (
Summary
Decades of research suggest that whole grains are linked to a lower risk of obesity.
Eating whole in place of refined grains may lower your risk of type 2 diabetes (
A review of 16 studies concluded that replacing refined grains with whole varieties and eating at least 2 servings of whole grains daily could lower your risk of diabetes (
In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes (
Moreover, studies have linked whole grain intake to lower fasting blood sugar levels and improved insulin sensitivity (
This could be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity (
Summary
Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes.
The fiber in whole grains can support healthy digestion in various ways.
First, fiber helps give bulk to stools and lowers your risk of constipation.
Second, some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut bacteria, which are important for digestive health (
Summary
Due to their fiber content, whole grains help support healthy digestion by giving bulk to stools and feeding your beneficial gut bacteria.
Inflammation is at the root of many chronic diseases.
Some evidence suggests that whole grains can help reduce inflammation (
In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions (
What’s more, in a recent study, people with unhealthy diets replaced refined wheat products with whole wheat products and saw a reduction in inflammatory markers (
The results of these and other studies support public health recommendations to replace most refined grains with whole grains (
Summary
Eating whole grains regularly could help lower inflammation, a key factor in many chronic diseases.
Research on whole grains and cancer risk have provided mixed results, though they show promise.
Current research suggests that whole grains’ strongest anticancer benefits are against colorectal cancer, one of the most common types of cancer (24,
Additionally, some health benefits linked to fiber may help lower your risk of cancer. These include its role as a prebiotic (24,
Lastly, other components of whole grains, including phytic acid, phenolic acids, and saponins, may slow the development of cancer (24).
Summary
Whole grains may help prevent colorectal cancer, one of the most common types of cancer. Still, research on whole grains’ anticancer effects is mixed.
When your risk of chronic disease is reduced, your risk of dying prematurely also goes down.
In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause (
The study used data from two large cohort studies, adjusting for other factors likely to influence death rates, such as smoking, body weight, and overall eating patterns.
Results indicated that every 1-ounce (28-gram) serving of whole grains was linked to a 5% lower risk of death (
Summary
Whole grains are linked to a lower risk of dying prematurely from any cause.
While whole grains are healthy for most people, they may not be appropriate for all people at all times.
Celiac disease and gluten sensitivity
Wheat, barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to.
Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain.
Gluten-free whole grains, including buckwheat, rice, oats, and amaranth, are fine for most people with these conditions.
However, some have difficulty tolerating any type of grain and experience digestive distress and other symptoms.
Irritable bowel syndrome
Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These can cause symptoms in people with irritable bowel syndrome (IBS), which is very common.
Summary
Some people have difficulty tolerating grains. The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity.
You can incorporate whole grains into your diet in many ways.
Perhaps the simplest thing to do is to find whole-grain alternatives to refined grains in your diet.
For instance, if white pasta is a staple in your pantry, replace it with a 100% whole-wheat or other whole-grain pasta. Do the same for breads and cereals.
Be sure to read the ingredient list to see if a product is made from whole grains.
Look for the word “whole” in front of types of grains. If it simply says “wheat” instead of “whole wheat,” it’s not whole.
You can also experiment with new whole grains that you may not have tried before, such as quinoa.
Here are some ideas for adding whole grains to your diet:
- Make a cooked porridge out of oatmeal or other grains.
- Sprinkle toasted buckwheat groats on cereal or yogurt.
- Snack on air-popped popcorn.
- Make polenta out of whole-grain cornmeal.
- Swap out white rice with brown rice, or for a different whole grain
like quinoa or farro. - Add barley to vegetable soups.
- Try using whole-grain flours, such as whole-wheat pastry flour,
in baking. - Use
stone-ground corn tortillas rather than white tortillas in tacos.
There are many ways to work whole grains into your diet. Replacing refined grains with whole grains is a good place to start.
Whole grains deliver a variety of health benefits.
Regularly eating whole grains may reduce your risk of heart disease, type 2 diabetes, and obesity. This is particularly true when they replace the refined grains in your diet.
High-fiber foods like whole grains also significantly improve your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye.
For improved health and longevity, consider adding whole grains to your diet every day. Healthy, whole-grain breakfast cereals, such as steel-cut oatmeal, are a popular choice.
Health Benefits of Cereals:
Cereals Are Source of Energy: Cerealsare probably the biggest source of energy for human beings. Providing nearly 30% of the total calories in a regular diet, cereal is probably the most consumed calorie food in America. This percentage rises in places like rural Africa, Asia and India where cereals are used to supply about 70 to 80% of energy needs (since people in these regions cannot afford to eat other foods such as fruits, vegetables, meat or dairy products.
Cereals are cheap and an available source of energy. This is probably the main reason why people of all budgets prefer cereals as an important energy provider in their diet. Cereal intake tends to be quite high among poor income families as they obtain a good amount of energy through minimal expenditure.
High mineral content: In Cereals , about 95% of minerals are Magnesium , Potassium and Calcium sulfates and phosphates . A good amount of Phosphorus in the cereal sector is present, called phytin. Phytates present in cereals considerably reduce the activity of iron absorption. Unrefined cereals have more phytates than refined cereals .
After cereal germination, phytates decrease due to enzyme breakdown, and then the iron content is enhanced. This is why malted cereal flours are of higher nutritional value than raw flour. Zinc , Copper and Manganese are also present in cereals in very small amounts. Cereals have almost no calcium and iron. Among cereals, rice is the poorest source of iron and calcium .
Cereals Help Prevent Cancer : Whole Wheat productsreduce the chances of breast cancer. Cereals are rich in phytosterols or plant -based steroids and plant estrogen that stimulate the estrogen hormone. Phytosterols bind to estrogen receptors present in estrogenic breast tissues promoting the growth of breast cancer. Many studies have shown that colon cancer can be prevented by consuming whole-wheat products or fiber-rich cereals. Phytosterols increase the movement of faeces through the intestines, thereby shortening the time for estrogen reabsorption into the bloodstream through the colonic wall.
Cereals Prevent Constipation and Colon Disorder: Cerealshave both insoluble and soluble fibers like cellulose, pectin and hemicellulose. These fibers are present in the bran and pericarp, which is often demolished during processing. Therefore, it is advisable to consume whole grains to cure extreme constipation problems. Cereals also effectively improve bowel peristalsis and increase stool bulk, thus keeping your internal system clean.
Cereals Controls Blood Sugar Levels: The fiber content in cereals slows down the speed of glucose secretion from food, thus maintaining blood sugar levels.
Cereals Provides Protein: Proteins are present in all tissues of the cereal grain. The areas that have the most protein concentration are scutellum, embryo layer and aleurone. Moderate amounts can be found in the endosperm, pericarp and integument. The concentration of proteins becomes denser in the endosperm from the center to the border. Cereal proteins are of different types such as albumins, prolamins, gliadins, globulins and glutelins. These types of proteins are called “gluten proteins”.
This gluten has extraordinary elasticity and cellular properties, mainly present in wheat grains, but also in some other types of cereals. Cereals generally have 6-12% protein but lack lysine. The protein content varies for each type of cereal. For example, rice contains less protein compared to other cereals. Although in smaller amounts, the quality of rice protein is better than the protein of other cereals. When you consume cereals with legumes, the quality of the protein automatically improves, due to mutual supplementation.
Cereals Decrease Risks of Multimorbidity: Recent research suggests that increased consumption of vegetables, whole grain products and fruits may decrease the risk of multimorbidity.
Cereals Are Source of Vitamins: If you are suffering from a vitamin B complex deficiency, add whole grains to your diet. Most cereal-based vitamins are present in the outer bran, but the refining process often reduces the B-vitamin content, so it is advisable to consume whole grains. Cereals are normally devoid of any Vitamin A or Vitamin C ; only corn has small amounts of carotene. Cereal grains are processed to extract oils that are rich in vitamin E. Rice oil has more concentrated amounts of vitamin E than other commercially available oils.
Cereals are rich in enzymes, particularly protease, amylase, lipases and oxidoreductases.
Cereals are undoubtedly full of nutrition, but unfortunately, the refining process degrades their quality. The degree of grinding, polishing and refining to some extent decides the nutrient content of the cereals. Some nutrients are lost during food preparation, especially washing and cooking methods, which results in the depletion of nutrients in the grain skin.
Negative Effects of Consuming Cereals?
There are some disadvantages of Cereals when it comes to excessive consumption. Most commercial varieties of cereal have an abundance of salt, sugar and fat, which should be avoided in excess. In addition, products with high concentrations of bran often lead to certain discomforts, such as abdominal pain, bloating and intestinal gas.
Most grains are azidic in nature, so they can produce a certain state of acidity within the tissues and blood. Uncontrolled consumption of cereals can lead to premature aging and increase the chances of certain diseases such as arthritis.
Grains are comparatively more difficult to digest than salads, fruits, sprouts or vegetables, so it is always recommended to have cereals in moderate amounts to avoid chronic diseases. Even so, cereal grains are advised to be consumed after light cooking.
If you are suffering from celiac disease or irritable bowel syndrome, avoid whole grains as they exacerbate these conditions.
Grain selection for kids: Grains have proven to be excellent food for kids since ancient times. They provide enough energy and nourishment for healthy growth. If you can feed your child at least one cup of cereal, the child gets almost half of the daily needs of most vitamins and minerals. If you add milk or yogurt to the cereal, it will improve the nutritional content of the meal even more. However, choosing the right cereal for your child is very important.
Check out cereal grains that have high amounts of protein, iron and fiber. Iron is very important for healthy blood and blood formation. Some good choices for your child during mealtimes include Corn , Barley , Buckwheat , Rye , Oats , and Whole Wheat.
You can also introduce succulent cereal to your kids. As I said before, when you add milk to cereal they can create a complete protein meal. If your child needs calories and protein, they can go for a combination of milk and cereal. On the other hand, if your child is in need of iron absorption, juice mixed with cereal is the option.
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