The Top Benefits of Whole Grains for Your Health

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Last Updated on January 15, 2022



Whole grains have been an important part of the human diet for centuries. However, proponents of many modern and trendy diets, like the paleo diet, claim that grains are bad for your health.

While eating too many refined grains can be bad for your health and cause issues like inflammation and obesity, it’s a different story with whole grains. If you aren’t convinced that eating products like brown rice,, and other whole grains, keep reading. Here you can learn about the health benefits these items offer:

High in Fiber and Other Nutrients

Whole grains provide several important nutrients. For example, they are full of fiber, vitamins, minerals, protein, and antioxidants. Whole grains also deliver different plant compounds, which help prevent diseases, such as sterols, stanols, and polyphenols.

Reduce Your Risk of Heart Disease

Another health benefit of whole grains is that they help reduce your risk of heart disease. This is still the top cause of death around the world. Heart-healthy diets need to include fewer refined grains and more whole grains.

Reduce Your Risk of a Stroke

The right whole grains can reduce the possibility of you having a stroke, too. Whole grains also have antioxidants, vitamin K, and fiber in them, which further protect you from a stroke. If you need to know what whole grains to eat, consider relying on the Mediterranean or DASH diets, which outline these.

Reduce Your Risk of Obesity

Consuming more fiber-rich foods will help you fill up and prevent cases of overeating. For this reason, many doctors and experts recommend a high-fiber diet to individuals who are trying to lose weight.

Whole grains and products made with whole grains are more filling than items using refined grains. Research has also shown these help to reduce your risk of obesity.

Reduce Your Risk of Type 2 Diabetes

Swapping your refined grain foods for whole grains can help many people reduce the  possibility they will develop type 2 diabetes. According to expert studies, eating two servings of whole grains each day can significantly reduce the possibility of developing diabetes.

A part of this is because fiber-rich whole grains aid with weight control, which means they also prevent obesity, a risk factor for this condition. Eating more whole grains also helps to reduce your fasting blood sugar levels while improving insulin sensitivity.

Improve Your Digestion

Whole grains are full of fiber, which is beneficial for digestion in several ways. This happens because fiber helps to give bulk to your stool while reducing the risk of constipation. Some of the types of fiber found in whole grains also serve as a prebiotic, meaning they help feed and strengthen your good gut bacteria, which are crucial for digestive health.

Eliminate Causes of Chronic Inflammation

Inflammation is a root cause of several chronic conditions and diseases. Eating more whole grains helps with this and can reduce inflammatory markers.

Reduce the Risk of Some Cancers

Whole grains and the risk of developing cancer are linked. While more evidence is needed, some studies have shown that eating more whole grains may help reduce your risk of cancer.

Add More Whole Grains to Your Diet

Adding more whole grains to your diet provides several health benefits. If you are interested in these, be sure to find ways to add more of these to the foods you eat each day. 

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