Whole grains have more nutrients than refined and enriched grains. For example, whole grains are a source of insoluble fiber. That helps manage weight, promotes gut and heart health, and keeps your bowel movements regular.
Contains Resistant Starch
Your body breaks down carbs into glucose, or sugar, your body’s primary energy source.สมัครเลยตอนนี้ที่ UFABET Resistant starch is a carb that the small intestine does not easily digest. Instead, resistant starch ferments in the large intestine. Resistant starch then acts as a prebiotic for healthy bacteria, known as probiotics.
Good source of resistant starch. Some evidence suggests that you consume 15–20 grams of resistant starch daily. Sources of resistant starch include:
- Beans, peas, and lentils
- Cooked rice
- Oats, oatmeal, or barley
- Plantains or green bananas
Lowers Blood Pressure
The fiber helps lower blood pressure. Hypertension, or high blood pressure is one of the most critical risk factors for heart disease. The leading cause of death among adults in the United States.
Lowers Inflammation
A review published in 2020 found whole grains have antioxidant and anti-inflammatory properties. That might decrease the risk of inflammatory conditions like asthma and allergies.
Some evidence suggests that whole grains help decrease inflammatory marker levels. For example, whole grains may reduce C-reactive protein (CRP) levels. High CRP levels signal inflammation in the body.
Researchers have linked high CRP levels to health conditions like:
- Heart disease
- Type 2 diabetes
- Premature birth
- Preeclampsia, or high blood pressure during pregnancy