Five Amazing Health Benefits of Whole Grains You May Not Know




As a mom, I am always aware of the nutritional value of the food my child eats. Lately, she has taken a liking to oatmeal which I am happy about. When I was young, oatmeal wasn’t a familiar part of breakfast so it was only when I was a grown up that I realized that it’s really good especially with some fruit.

Oatmeal is probably one of the more popular whole grains. It is interesting that whole grains such as whole-wheat flour, bulgur (cracked wheat), quinoa, whole cornmeal, millet and brown rice and oatmeal of course, have been found to be beneficial to our health besides assisting in weight loss and lowering cholesterol level.

Whole Grain Vs. Refined Grain

Oatmeal is an example of whole grain.  Whole grain consists of the entire grain kernel:  the bran, germ, and endosperm while refined grains only have the endosperm left. The bran and germ are removed through milling. This is done to make the texture finer and increase the shelf life. However, the dietary fiber, iron, and many B vitamins are also removed during this process. Some examples of refined grain products are de-germed cornmeal, white flour, white bread, and white rice.


Perhaps you have eaten whole grains without knowing that you can reap amazing health benefits.
1.  Several studies have shown that a diet high in fiber is associated with a lower risk of type 2 diabetes. The fiber in whole grain can The fiber requirement to meet the daily need for adults is about 25 to 35 grams of fiber daily and whole grain can supply this. For instance, per 1/2 cup uncooked brown rice you get 5.5 grams of fiber compared with 2 grams in uncooked white rice (which is not a whole grain), and jus 0.7 in a serving of instant rice. However, not all whole grains are rich in fiber.  Pay attention to oat, barley and bulgur.

2.  Whole grains have lactic acid that promotes good digestion. The lactic acid in whole grain helps “good bacteria” in the large intestine. They help in digestion, nutrient absorption and possibly immune function.
3.  They make you feel full longer. Eating high fiber food such as whole grains can make you feel full because they are big in volume and thus take more time to digest. You feel full longer with less calories.

4.  They are a great source of B vitamins. Whole grains are packed with B vitamins (e.g., thiamin, riboflavin, niacin and folate) that are important for various metabolic processes. Thiamin or vitamin B1 helps transform glucose into energy and plays a role in nerve function.  Riboflavin or vitamin B2 is mainly associated with energy production, vision and skin health. Meanwhile, niacin and folate work support the digestive and circulatory systems respectively.
5.  They may reduce asthma risk.  A Dutch study found that a high intake of whole grain products may protect children aged 8-13 against asthma. Whole grains are rich in antioxidants, particularly Vitamin E, phenolic acid and phytic acid, that  help protect the airways from damage.
Speaking of whole grain, it is the primary ingredient of Nestle breakfast cereals such as Nestle® Fitnesse, Nestle® Honey Stars, Nestle® Koko Crunch and Nestle® Milo.

I particularly enjoy having Nestle® Fitnesse for breakfast. It is made with 53% wholegrain and has 10 vitamins and minerals, including calcium and iron. I love that it has a crunch with every bite and a light taste that goes well with slices of banana and some milk. I think it’s a great breakfast alternative for especially for people on the go.



So, have you got enough whole grains from your breakfast today?
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