Whoop whoop for whole grains!

There are so many to choose from such as:

Barley

Buckwheat

Millet

Oats

Popcorn

Quinoa

Rye

Teff

Whole-wheat pasta

Carbohydrates have developed a bad reputation, and processed carbohydrates can cause undesirable spikes in blood sugar, but complex carbohydrates, such as whole grains have fibre in that slows the rate at which sugars are absorbed, blunting the spike in sugar. Whole grains can lower diabetes risk by a third.

Observational studies strongly suggest that those who consume 3 servings of whole grains a day tend to have lower body mass index, less abdominal fat and less tendency to gain weight.  

Just a single serving of oats or barley may lower cholesterol and 2 servings a day of cooked quinoa for 12 weeks can lead to a 36% drop in triglycerides, comparable to the benefit from triglyceride-lowering drugs.

Similar effects to blood pressure lowering medication have been found. Eating 3 servings of whole grains a day reduces blood pressure and could decrease the incidence of coronary artery disease and stroke by 15% and 25% respectively.

Consumption of whole grains leads to less inflammation and pain. Whole grains increase the number of beneficial gut bacteria, which break down the fibre in the whole grains, releasing beneficial substances called short chain fatty acids, such as butyrate, into our bloodstream that can have anti-inflammatory effects.

In summary consumption of whole grains can help:

Reduce diabetes risk

Reduce body mass index

Reduce abdominal fat

Reduce cholesterol and triglycerides

Reduce blood pressure

Reduce coronary artery disease incidence

Reduce stroke incidence

Reduce inflammation and pain

Takeaway

Eat whole grains every day! Filling, low fat, full of fibre and a great base for any meal. Aim for 3 servings per day. 1 serving = ½ cup hot cereal or cooked grains, pasta, or corn kernels, 1 cup cold cereal, 1 tortilla or slice of bread, ½ a bagel or English muffin, or 3 cups popped popcorn.