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Benefits of Eating Whole Grains – Fibre in whole grains, such as rye, oats, and 100 per cent whole wheat, can slow digestion and help with weight management.
Introduction of Benefits of Eating Whole Grains
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What are whole grains?
The seeds of grain crops like wheat, maize, corn, rye, barley, oats, rice, and quinoa are considered whole grains in their raw, uncooked state. Three steps go into making a whole grain:
The endosperm, the bran, the germ. The centre of the grain, o endosperm, has a rich layer of starch. Bran is the top layer, consists a lot of insoluble dietary fibre, B vitamins, and polyphenols. Germ is a layer source of protein, healthy fats, B vitamins and vitamin E.
Most of the minerals, dietary fibre, and other beneficial elements consist of the bran and germ layers. These ingredients are eliminated when whole grains get refined to make white flour
All three-grain components are still present in whole-grain foods. They can be consumed whole, cracked, or crushed into flour and used to make bread and pasta (for example, brown rice and oats). A food must have at least 51% whole grain ingredients by weight per serving to be considered whole grain.
Key factors of Eating whole grains linked to lower risk of type 2 diabetes
| Name of the topic | Eating whole grains linked to lower risk of type 2 diabetes |
| Disease | Type -2 diabetes |
| Symptoms |
|
Why are whole grains a good choice for health?
Whole grains are a wise choice for the entire family, not just those who have diabetes. Wholegrain foods typically have a lower glycaemic index (GI), making them better for controlling blood glucose levels if you have diabetes.
They, therefore, do not impact blood glucose levels as soon as diets contain refined carbohydrates. Be careful with your part measurements, as whole grains are also carbohydrates and all carbohydrates affect blood glucose levels.
According to research, eating a balanced diet high in whole grains can lower your chance of developing Type 2 diabetes, heart disease, stroke, and certain types of cancer. We don’t fully understand how whole grains assist in avoiding these ailments. As part of a healthy, balanced diet, they can help you maintain healthy body weight over time and support the health of your digestive system thanks to the chemical compounds they contain.
Studies have also shown that whole grain foods may be more than their refined counterparts, which may help people control their weight by reducing the need to indulge between meals.
What is type 2 diabetes?
A breakdown in the body’s ability and utilise sugar as fuel results in type 2 diabetes. The name glucose also applies to this sugar. there is an excess of sugar circulating in the blood due to this chronic condition, Over time, high blood sugar levels may cause problems with the cardiovascular, nervous, and immune systems.
Generally speaking, type 2 diabetes has two issues. The pancreas does not create enough insulin, a hormone that regulates the rate at which sugar enters cells. Cells also take up less sugar and respond to insulin poorly.
Although type 1 and type 2 diabetes can start in childhood and adulthood, respectively, type 2 diabetes used to be classified as adult-onset diabetes. Type 2 diabetes is more common in older people. But more young individuals are getting type 2 diabetes as the proportion of obese kids and teenagers increases.
Type 2 diabetes does not have a treatment. Weight loss, a balanced diet, and exercise can all aid in the treatment of diseases. Diabetes medicines or insulin therapy may be advised if diet and exercise are insufficient to regulate blood sugar.
Symptoms of Type – 2 diabetes
Type 2 diabetes symptoms frequently appear gradually. You may have type 2 diabetes for years without realising it. Increased thirst is one symptom that may be present.
- A lot of urine.
- Increased appetite.
- Weight loss without intention.
- Fatigue.
- The hazy vision.
- Slowly healing wounds.
- Many infections.
- Patches of the skin that have darkened, usually in the armpits and neck.
Consuming more whole grains each day could reduce the risk to set up diabetes.
A recent study headed by scientists from the Harvard T.H. Chan School of Public Health suggests that consuming just one or two portions of whole grains daily may help lower the chance of developing diabetes.
According to research, those who had two servings or more of whole grains daily had a 29% lower chance of developing diabetes than those who consumed less than that (about a third of a serving or less).
According to the study, persons who had at least one serving of a certain grain every day, such as muesli or brown rice, had a lower risk of developing diabetes than those who consumed less than one serving of that grain each month.
The BMJ released the report online on July 8, 2020.
The lead author of the Everyday Health piece, associate professor of nutrition and epidemiology Qi Sun, wrote on July 21, 2020, “We know diet is one of the most important factors that determine the risk of developing type 2 diabetes.”
Eating fruits, vegetables, whole grains, extra-virgin olive oil, almonds, yoghurt, and other healthful meals may reduce the likelihood of developing this illness.
Read the article at Everyday Health: Increased Consumption of Whole Grains, Fruit, and Veggies May Reduce the Risk of Type 2 Diabetes
