WHOLE WHEAT / KG _ ( گندم کا آٹا )

Health Benefits of Eating Whole Grains

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.

What are 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.

1. High in nutrients and fiber.

2. Lower your risk of heart disease.

3. Lower your risk of stroke.

4. Reduce your risk of obesity.

5. Lower your risk of type 2 diabetes.

6. Support healthy digestion.

7. Reduce chronic inflammation.