According to a new study conducted by researchers at Harvard University in 2016, eating whole grains daily can positively impact the longevity of your life. Whole grains can do some pretty amazing things for your health. Grains lower your risk for cardiovascular disease as well as diabetes. Whole grains also can reduce your risk of cancer and it can also help your body lower its cholesterol production.Researchers discovered that eating three servings of whole grains every day are three times less likely to die prematurely than people who do not eat whole grains. Daily servings of whole wheat lowers the chance of dying from heart disease by approximately 9% and if you swap out red meat in favor of whole grains then the risk of dying from cardiovascular disease decreases by 20%.
Whole grain foods are ultra-rich in nutrients when compared to refined grains. In comparison to processed grains such as white bread and white rice, whole grain foods contain significantly more magnesium, vitamin E, and a very important plant based compound called a phytochemical.
Whole Grain Foods For A Long Life
Fiber rich whole grain foods are not stripped of bran. Bran is the outer coating of a grain. Whole grain foods also preserve the inner part of the grain, which is known as the germ. These are very nutritious part of the grain, so it is better to eat whole grains than to strip nutrients away from it. It is not always clear what types of grains are contained within a food product, so it is always important to check the food label to determine what type of grain you are putting into your body. Particularly with bread, make sure that the words “whole grains” are among the top ingredients. Here are a few different fiber-rich whole grain foods to incorporate into your diet:
- Bran, whole oats, quinoa, 100% whole wheat flour, and brown rice
- Buckwheat, whole grain barley, and bulgar (cracked wheat)
- Amaranth, corn, and whole rye
- Triticale, sorghum, and wild rice
- Millet, oatmeal, and popcorn
- whole wheat bread, whole wheat pasta, and whole wheat crackers
Tips For Eating Whole Grains
There are several ways to go about getting enough whole grains every day. Try starting your day off with a whole grain cereal, such as whole grain bran flakes, oatmeal, or a shredded bran flakes. Instead of eating “plain” or yellow bagels, substitute a whole grain bagel as often as possible. White rice can substituted with wild rice, brown rice, bulgar or even kasha to add an instant boost in whole grains to your meal. Eating a lot of whole grain foods while avoiding refined grains not only ensures your body will get a wide variety of nutrients but it also makes your meals a lot more fun and interesting.