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10 Proven Health Benefits of Eating Whole Wheat Regularly

shamim1410 October 6, 2022 0 7 min read

What are some of the science-backed health benefits of eating whole wheat? Whole grain and whole wheat are equally healthy since they both include the complete kernel. In fact, diets rich in whole grains and whole wheat are associated with a decreased risk of developing chronic diseases including diabetes, cancer, and heart disease.

Whole wheat is a staple in many cuisines and can be eaten for breakfast, lunch, or supper. Bread, spaghetti, waffles, pancakes, crepes, tacos, wraps, muffins, and even cake are all great when made with this hearty taste. But be sure to get whole grains, which include bran, endosperm, and germ, when you go supermarket shopping for this grain. The typical, most refined type is deficient in the nutrients found in whole grains.

Health benefits of eating whole wheat

Here are 10 health benefits of eating whole wheat:

1. Promotes weight loss

Whole wheat has fiber that can prevent excessive weight gain. Fiber-rich meals can help you feel fuller longer and help you avoid overeating, according to studies. It has been discovered that whole grains, such as whole wheat, are heartier than their refined cousins.

Furthermore, studies show that eating three servings of whole grains every day reduces belly fat and BMI. In fact, one study discovered that cereal made with whole grains and cereal containing wheat bran reduced the risk of obesity.

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2. Might prevent some cancer types

Whole wheat bran may protect against some cancers. The third most prevalent form of cancer in the world, colon cancer, may be avoided by eating wheat bran, according to studies. Compared to other grains like oat bran, wheat bran has been demonstrated to more consistently prevent the growth of colon tumors in individuals.

This may be partly due to whole wheat fiber, which has been shown to reduce the incidence of colon cancer. Additionally, the phytochemical antioxidants lignans and phytic acid may contribute by minimizing the oxidative harm brought on by free radicals.

Consuming wheat bran has also been shown to boost the synthesis of beneficial short-chain fatty acids (SCFA), which are produced by gut bacteria and are a key nutrient for colon cells. According to research, SCFAs may stop the development of tumors and eradicate colon cancer cells.

Because the fiber in wheat bran increases the amount of estrogen your body excretes and lowers the levels of circulating estrogen, which may be linked to a decreased risk of breast cancer, it may also help prevent the formation of breast cancer as well as other forms of malignancy.

3. Health benefits of wheat for digestion

It might be challenging to digest wheat. Too much of this carbohydrate-rich diet stresses the intestines and can occasionally result in blockages or poor digestion. This might cause digestive issues like gas, bloating, and water retention.

Whole-grain fiber can promote healthy digestion in a number of ways. First, fiber reduces your risk of constipation and helps give stool volume. Second, certain cereal fibers function as prebiotics. In other words, they aid in nourishing the good bacteria in your digestive system.

4. Strengthens Digestive Health

Include whole wheat in your diet if you have a weak stomach or frequently have digestive issues. It is an excellent source of insoluble fiber, which gives your stools more volume and hastens their passage through the colon, so easing and avoiding constipation.

Additionally, it has been shown that wheat bran reduces bloating and pain more effectively than oats and several fruits and vegetables. Prebiotics are also prevalent in whole wheat. These are non-digestible fibers that support intestinal health by feeding the good bacteria in the gut.

5. Health benefits of wheat for babies

Iron, fiber, vitamins, minerals, and carbs are all abundant in whole wheat. If made correctly, it may aid in weight gain, relieve constipation, and guard against iron deficiency in infants. Wheat might make your baby’s constipation worse if it is not suited for him or her.

Wheat provides a good amount of carbs, as well as some fiber and protein. But certain varieties of wheat are more nutrient-dense than others.

6. Reduces the likelihood of type 2 diabetes

Your risk of developing diabetes can be decreased by eating more whole wheat. According to an analysis of 16 research, consuming at least two servings of whole grains each day and swapping out refined grains for them can reduce the chance of developing diabetes.

This may be partially due to whole grains high in fiber, which, as was previously discussed, help with weight management and guard against obesity. These two are diabetes risk factors.

Whole grains may help increase insulin sensitivity and reduce fasting blood sugar levels. This could be because whole wheat contains 164 mg of magnesium per cup (52.9%), which aids in the body’s carbohydrate metabolism and is connected to insulin sensitivity.

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7. Proteins and vitamins

Wheat is a significant source of energy and carbohydrate, but it also contains significant amounts of a variety of nutrients that are necessary for good health, including protein, vitamins (particularly B vitamins), dietary fiber, and phytochemicals.

8. Could Improve Heart Health

Whole wheat fiber may safeguard the heart’s well-being. Diets rich in fiber have been demonstrated to reduce the risk of heart disease in several studies. According to one of these studies, daily consumption of a wheat bran cereal for three weeks considerably reduced total cholesterol levels while maintaining levels of “good” HDL cholesterol.

Additionally, studies have shown that diets rich in dietary fiber may marginally reduce blood triglycerides, which are a form of fat present in your blood. Your chance of developing heart disease might increase if your levels rise. You may enhance your daily fiber intake and safeguard your heart health by including whole wheat in your diet.

9. Health benefits of wheat for immunity

Vitamin E is highly concentrated in wheat germ. This vitamin is an antioxidant that supports the body’s defenses against compounds that include fat. Cell membranes, cholesterol, and brain cells are a few examples of these substances. They are safeguarded by vitamin E from harm that the body’s free radicals may inflict.

10. Decreases persistent inflammation

Although the body often and crucially reacts to external substances by inducing inflammation, persistent inflammation can result in a number of chronic illnesses.

One study revealed that women who consumed the most whole grains had the lowest risk of dying from chronic illnesses linked to chronic inflammation.

Whole grains have been demonstrated to reduce inflammation. A decrease in inflammation is also associated with the substitution of whole wheat products for refined wheat ones.

Side effects

In addition to barley and rye, whole wheat also includes gluten, a kind of protein to which some people may be allergic or intolerant. Consuming it may result in constipation, iron deficiency anemia, diarrhea, bloating, gas, weariness, depression, and fast weight loss. Consult with a specialist as soon as possible if you do detect any of these symptoms.

Grains, including whole wheat, are rich in short-chain carbohydrates, or FODMAPs, which can exacerbate the symptoms of irritable bowel syndrome (IBS), which is a relatively prevalent condition, including discomfort, bloating, constipation, and tiredness.

Final thought

Consuming whole grains as opposed to processed ones significantly decreases insulin, triglycerides, low-density lipoprotein (LDL, or bad) cholesterol, and total cholesterol levels. The risk of type 2 diabetes may be decreased by consuming at least two servings of whole grains each day and substituting whole grains for refined carbohydrates.

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