Wholegrain and Cereals are normally used as proper foods and mostly good for health. People use cereals and wholegrain mostly as breakfast, and they provide nutrition, minerals, and vitamins to the human body. This way, one can get a healthy and active start of the day with the boost up of cereals and wholegrain. It depends on you whether what source of wholegrain you add to your routine breakfast. They all are proven to reduce the threat of emerging different diseases among human likely coronary heart disease, diabetes, colon cancer, and diverticular disease.
Different Types of Cereals, Grains, Wholegrain
People common use cereals as their healthy foods likely bread, breakfast cereals, noodles, and pasta. Some prefer having grains food as their healthy diet that includes oat, barley, wheat, rye, millet, rice, corn, and triticale. While some are confident to use whole grains as their daily diet to get healthy and fit using a whole meal, wholegrain bread, wholegrain breakfast cereals, puffed whole grains, dark seedy bread, crisp bread, wheat germ, couscous, bulgur, brown rice, oatmeal, quinoa, and popcorn.
Benefits of Breakfast Cereal
According to scientific studies, having breakfast with cereals provide nutritional benefits to humans and play a vital role in keeping them away from different dangerous diseases. Breakfast cereal is the best option to gain vitamins and minerals in the daily diet. Cereal is also beneficial to help incorporate milk into the diet. There is large number of ready-to-eat cereal available which are commonly eaten with milk, thereby become the main source to provide calcium and protein to the human body. It has been observed that the cereal eaters naturally have lower Body Mass Indexes – BMIs than their non-cereal eating ones.
Wholegrain Protects Against Heart Disease
Wholegrain and cereal foods particularly those that contain fibre from oats or barley is effective against heart diseases in adults. According to the studies, a high intake of wholegrain serves with 21 percent lower risk of cardiovascular disease. As heart disease is frequently caused due to high blood cholesterol levels and one can easily reduce the risk of heart disease by using cereals regularly in their routine diet that are rich in soluble fibre, likely oats, and psyllium, which are effective to reduce the amount of cholesterol in the bloodstream.
Wholegrain Cereals and Type 2 Diabetes
According to the research done by the Nurses Health Studies, the regular use of wholegrain foods can reduce the high risks of increasing type 2 diabetes in the human being to 21 percent. Moreover, cereal fibre highly protects against this illness. People having diabetes can also get benefit from eating wholegrain cereals, which helps to improve the insulin sensitivity in the human body.
Wholegrain Controls Human Weight
People who are overweight should make a habit of having regular energy-dense diets. Wholegrain bread and cereals are commonly recognized as high-fibre foods, and they are very effective ingredients in losing weight among human as they tend to have a lower energy density. The high-fibre foods take a longer time to digest, which discourages overeating. The wholegrain is found low in saturated fat and includes good polyunsaturated fatty acids.
Nutritional Benefits Gained From Wholegrain Cereals
People having wholegrain cereals as their breakfasts and meals are a rich source of numerous necessary minerals, vitamins, and phytochemicals. Wholegrain consists of nutritional benefits and there are three major parts that include in wholegrain cereals:
* Bran: The outer layer of any wholegrain includes fibre, vitamins, dietary minerals, and omega-3 fatty acids.
* Endosperm: The main part of the wholegrain contains of mainly starch.
* Germ: The slightest part of the wholegrain includes vitamin E, thiamine, magnesium, phosphorus, and folate.
So, the wholegrain consists of all three layers of the grain effective for human health. The natural wholegrain cereal food consists of low in saturated fat, but it is a source of polyunsaturated fats, containing omega-3 linolenic acid. It is highly recognized as a cholesterol-free meal and is considered as high in both soluble and insoluble fibre, and resistant starch. Wholegrain has proven itself as an outstanding source of carbohydrates, a vital source of protein, and Bb group vitamins, including folate. There are quite essential minerals included in them containing iron, phosphorus, copper, magnesium, and zinc. It is also a natural source of gaining antioxidants and phytochemicals which are effective to help to lower the blood cholesterol levels.
Wholegrain Cereals Serve Health Risks
The regular use of wholegrain cereals 2 to 3 times a day, reduces the risk of colorectal cancer in adults. A high-fibre diet decreases the risk of growing colon cancer and diverticular disease in human. Moreover, high-fibre foods containing cereal products increase association of food through the digestive tract. This arranges a good environment for beneficial bacteria while reducing levels of harmful bacteria and the build-up of cancer-causing compounds. The wheat fibre is capable of binding definite toxins and eliminates them from the large bowel.
Wholegrain Cereals Recommended For Health
Wholegrain cereals have been found ideal and are recommended as an essential part of a healthy diet. Most of the healthy eating guides recommend people aging between 19 and 50 years to eat wholegrain cereals about four to six serves of cereal foods regularly, and most of which should contain wholegrain. While older adults aging between 51 and 70 years, should intake at least four serves of cereal foods daily.