4 Reasons You Should Eat Whole Grains Every Day

Many trendy diets today emphasize lean proteins and monounsaturated fats, yet healthy carbohydrates should not be overlooked. Whole grains play a crucial role in a well-balanced, nutrient-rich diet for several reasons, and they come in many tantalizing varieties. At any meal, whole grains are ready to enhance your nutrition. Here’s everything you need to know about whole grains and their health benefits.

What are Whole Grains?

Whole grains are the intact seeds of plants such as cereals (like corn, rice, and wheat) and pseudo-cereals (such as buckwheat, quinoa, and amaranth).¹ Common to all is the whole-grain kernel, consisting of the bran (an outer shell rich in fiber, minerals, and antioxidants), the endosperm (a carbohydrate-rich middle layer), and the germ (an inner layer packed with vitamins, minerals, protein, and nutritious plant compounds).

Consuming the entire grain kernel is beneficial for health, unlike refined grains, which typically retain only the endosperm. Whole grains may be rolled, crushed, or cracked yet still be considered whole, as they contain all parts of the kernel in their natural proportions.²

The List of Whole Grains Includes:

• Amaranth: A traditional grain of Mexico.
• Barley: One of the oldest grains in the world.
• Buckwheat: A versatile staple of Eastern European cuisine.
• Bulgur: A low-fat source of dietary fiber and protein.
• Corn: Offers 7 grams of dietary fiber per serving.
• Einkorn wheat: The first wheat cultivated by man and the oldest known to scientists.
• Farro: A traditional grain of the Mediterranean.
• Fonio: A cultivated grass grain grown in Africa.
• Freekeh: A traditional grain of the Middle East.
• Kamut: A traditional grain of Egypt.
• Millet: A traditional grain of Asia.
• Oats: A breakfast staple nationwide, offering 7 grams of protein and 5 grams of fiber per serving.
• Quinoa: Technically a seed with grain-like properties and nutrients, considered a pseudo-cereal grain.
• Rye: A close relative of barley and wheat.
• Sorghum: A traditional grain of India.
• Spelt: A traditional grain of Germany.
• Teff: A favored grain of Highland Ethiopians.
• Triticale: A hybrid of wheat and rye.
• Wheat: A staple grain worldwide.
• Wild Rice & Brown Rice: These are considered whole grains, unlike white rice, which lacks the bran and germ.

Whole Grains Wellness Benefits

Now that you know which grains are whole and why, let’s explore the health benefits they offer.

#1 Whole Grains Can Aid Digestion

Whole grains are rich in both soluble and insoluble fiber, each providing unique and crucial digestive benefits.³

Soluble fiber aids in digestion and is associated with healthy cholesterol levels, stable blood sugar, efficient fat metabolism, and cardiovascular health.

Insoluble fiber, meanwhile, acts as a bulking agent in your gastrointestinal tract, facilitating bowel movements and promoting regularity. It is essential for waste elimination and should be a staple in your diet.

Additionally, certain types of fiber function as prebiotics—food for the beneficial bacteria in your gut—which help maintain a healthy and balanced microbiome. Discover more about the importance of prebiotics in Prebiotic Supplements & Digestive Enzymes.

The FDA has recently updated what qualifies as fiber on nutrition labels and has raised the recommended daily intake from 25 grams to 28 grams per day. Learn more about these updates in Nutrition Label Updates: Important Changes to Sugar, Fiber, Vitamin D & More

#2 Whole Grains Can Help Fulfill Nutritional Needs

Aside from fiber, whole grains are loaded with essential nutrients that support optimal body function.⁴ They are particularly rich in B vitamins such as niacin, thiamine, and folate, as well as minerals including zinc, iron, magnesium, and manganese. Whole grains also provide a substantial amount of plant-based protein, which is beneficial for those who avoid animal products. Furthermore, they contain polyphenols, stanols, and sterols, which contribute to overall health as you age.

#3 Whole Grains Can Protect Your Heart Health

One of the most significant benefits of whole grains is their ability to support cardiovascular health.⁵ Numerous studies indicate that consuming several servings of whole grains daily can protect the heart and arteries. The natural presence of fiber, vitamin K, and antioxidants in whole grains plays a crucial role in maintaining cardiovascular wellness. It’s important to note that these benefits are specific to whole grains, as refined grains do not offer the same cardioprotective effects.

#4 Whole Grains Can Help You Manage Your Weight

The high fiber content in whole grains helps satisfy hunger, as they take longer to digest, making you feel fuller for a longer period than low-fiber, quickly-digested foods. This regulation aids in managing cravings for snacks or less nutritious foods, helping you maintain a healthy weight. By doing so, you also keep your blood sugar levels stable, maintain optimal insulin sensitivity, and support heart health.

If you found this article helpful, you might also enjoy Prebiotic Supplements & Digestive Enzymes and What’s Poppin’? 7 Easy Recipes for Homemade Popcorn Seasoning. Also, be sure to sign up for BubbForest Health Emails to receive expert wellness advice and our best promotions directly in your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to BubbForest Health Products.

Sources

¹ 9 Health Benefits of Eating Whole Grains. Healthline. https://www.healthline.com/nutrition/9-benefits-of-whole-grains

² Whole Grains A to Z. Oldways Whole Grains Council. https://wholegrainscouncil.org/whole-grains-101/whole-grains-z

³ Soluble and insoluble fiber: What is the difference? Medical News Today. https://www.medicalnewstoday.com/articles/319176.php

⁴ Tips for Reaping the Benefits of Whole Grains. WebMD. https://www.webmd.com/food-recipes/features/reap-the-benefits-of-whole-grains#1

⁵ The Greatness of Whole Grains. American Heart Association. https://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/The-Greatness-of-Whole-Grains_UCM_455739_Article.jsp

⁶ Are Whole Grains Good for Weight Loss? Verywell Fit. https://www.verywellfit.com/are-whole-grains-good-for-weight-loss-1087890

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.