Pasta lovers rejoice! High-quality carbohydrates offer a plethora of health benefits when eaten over a long period of time — particularly when those carbs are whole wheat. You probably know that it’s better health-wise to opt for whole wheat rather than white pasta and rice. But, now, research shows even more benefits to eating three servings of whole grains per day.
According to Mindbodygreen, a recent study found that people who ate three servings of whole grains per day reaped greater benefits than those who didn’t. These benefits included a lowered blood sugar level than those who didn’t eat a full three servings. In a similar vein, participants who ate more whole grains also reported lowered blood pressure levels. Lastly, the outlet notes, this type of grain was associated with a smaller increase in waist size.
The author of the study explained the findings, noting, “The presence of dietary fiber in whole grains can have a satiating effect, and the magnesium, potassium, and antioxidants may contribute to lowering blood pressure. Soluble fiber, in particular, may have a beneficial effect on post-meal blood sugar spikes.”
Ultimately, adding whole grains to your diet may help prevent heart disease as well as other issues such as high blood pressure.
Whole grains are high in fiber
Over the years, studies have shown a correlation between adequate amounts of whole grains and a lowered incidence of heart disease. Indeed, Healthline reports that eating three ounces a day can reduce your chances of the illness by 22%. Whole grains and whole-grain products are also packed with tons of fiber and nutrients that support your system overall. The outlet explains that they contain antioxidants, protein and a variety of plant compounds that contribute to overall health and nutrient sufficiency.
Mindbodygreen also reports that eating whole grains for breakfast from your cereal or a whole grain bowl for lunch or dinner can readily supply these benefits. Plus, your increased intake may improve digestion with whole grains’ high content of fiber that acts as a prebiotic, feeding your gut bacteria and keeping your flora healthy, Healthline reports. Instead of loading your system with refined starches and grains, these grains are straight from the Earth and offer a ton of health-boosting side effects.
Quinoa, faro, whole-wheat pastas and rice are all whole grain staples that you can add to your pantry and favorite dishes. By implementing them into your meals throughout the day, you may find your digestion improved and your overall health bolstered by the high nutrient content!
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