19 Health Benefits Of Switching To Whole Grains

Here are 19 Health Benefits Of Switching To Whole Grains.

Before we dive in, there is a myth that all whole grains, or whole wheat rather, are equal. However, there is a MASSIVE difference between the whole wheat/whole-grain products you buy in the grocery store and the freshly milled whole grains that you can do at home.

Here are just a few of the differences… Yes, even whole wheat from the store is stripped from its nutrients before hitting the shelves.

And to be fair, this is what causes your bread which has been sitting on the shelf for weeks, to not go bad. That though, in itself is a huge sign that it probably isn’t the greatest for you.

You want your food to be able to rot and decompose well, otherwise think about what it is doing to your body when you are consuming it. That being said, let’s talk about the basic differences.

Whole Grains Vs. Refined Grains – What’s The Difference?

Refined Grains

Refined Grains strip bran and germ layers.
Refined Grains are stripped out of most of its fiber, healthy fats, and many vitamins and minerals.
Refined grains are generally “enriched.” Enriched flour is flour sprayed with vitamins and other nutrients to replace the nutritional value lost when the bran and germ were removed.

Whole Grains

Whole Grains retain all three layers of the grain; the bran, germ, and endosperm.
Whole Grains are high in fiber
Whole Grains are loaded with essential vitamins that support a healthy metabolism, and brain health, and can help regulate blood sugar levels.
Whole Grains are gentle on the digestive system.

It is incredible what switching to whole grains did for my children and our family. It’s of course not a cure-all, but when you don’t remove the bran and germ or strip the grains of its fiber and healthy fats, along with the vitamins and minerals the whole grain offers, your whole wheat will actually cause you to have better health.

#1 Fiber

“The most effective and abundant source of insoluble fiber comes from the bran portion of whole grains. Insoluble fiber is also found in beans, vegetable skins, and firm fruits and vegetable such as broccoli, carrots and apples. No significant fiber of any kind is in lettuce.

Another important aspect of insoluble fiber is that it readily absorbs toxins in the digestive tract. Many researches believe that by speeding the elimination of toxins from the intestinal tract, insoluble fibers lower the risk of developing colon cancer.

Soluble fiber, on the other hand, is the non-structural compound of plants, such as gums and pectin, which gelatinizes as it dissolves in water. In the digestive tract, soluble fiber binds with critical compounds and speeds their elimination from the body.” Read The Full Article Here: Bulk Up on Fiber

#2 Zinc

“All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.” Read the full article here: Whole Grains

#3 Iron

“Wheat berries are an excellent source of iron. Eating wheat berries and other foods rich in iron can decrease the risk for iron deficiencies and anemia, promoting healthy red blood cell production.” Read the full article here: Wheat Berry Nutrition Fact

#4 Copper

“Whole grains, as they’re grown in the ground, are full of nutrients,” she says. “They can contain several B vitamins and trace minerals, such as iron, zinc, magnesium and copper. Some whole grains are good sources of protein.” Read the full article here: Barley, Farro, Sorghum and More: 9 Whole Grains to Try

#5 Magnesium

“Wheat berries, like all whole grains, get the nod for their exceptional nutrient profile. They’re high in fiber, low in calories and packed with vitamins and minerals. A half-cup (125 ml) serving of cooked wheat berries is a great source of manganese, selenium, phosphorus and magnesium.” Read the full article here: Wheat Berries

#6 Anti-oxidants

“Wheat berries are rich in phytonutrients, antioxidants, and fiber and are low in GI. Therefore, they can prevent and reduce the risk of cardiovascular conditions like heart attack, high blood pressure, stroke, etc.

In addition, a study shows that consuming low GI foods can minimise clot formation. It shows a 53% reduction in blood clot formation in people after 24 days on a low GI diet compared to those with a high GI diet.” Read the full article here: Wheat Berries – A Whole Grain To Keep You Healthy

#7 Full Of B Vitamins

“Several essential vitamins and minerals are present in high quantities in wheat berries. These include iron, zinc, vitamin B6, and magnesium. Other vitamins and minerals in wheat berries include phosphorus, manganese, niacin, thiamin, and calcium.” Read the full article here: Wheat Berries Nutrition Facts and Health Benefits

#8 Good Source Of Protein

“Are wheat berries high in protein? Protein. Wheat berries are high in protein for a grain, with 9g per quarter cup (48g) serving.” Read the full article here: Wheat Berries Nutrition Facts and Health Benefits

#9 High Blood Pressure

“Whole grains are packed with healthy nutrients, including fiber, protein, B vitamins, potassium, folate and minerals (e.g., iron, zinc, copper, magnesium and selenium). Eating whole grains may help lower blood pressure enough to reduce your need for blood pressure medication.” Read the full article here: Can Whole Grains Help Lower Your Blood Pressure?

#10 Lower Cholesterol

“Because of their high fiber content, wheat berries might support a healthy heart. Fiber has shown to lower cholesterol levels (when cholesterol is high, fat builds in arteries and blood isn’t flowing as well as it could be)”. Read the full article here: Wheat Berry Nutrition Facts

#11 Cardiovascular Disease

“Wheat berries are rich in phytonutrients, antioxidants, and fibre and are low in GI. Therefore, they can prevent and reduce the risk of cardiovascular conditions like heart attack, high blood pressure, stroke, etc.

#12 Insulin Sensitivity

“Wheat Berries have a low glycemic index (GI), meaning they do not increase blood sugar levels much. The GI of wheat berries is approximately 30. The GI ranges up to 100, with foods under 55 considered low GI. Several studies show that consuming low GI foods helps regulate blood sugar levels and insulin secretion.” Read the full article here: Wheat Berries – A Whole Grain That Keeps You Healthy

#13 Blood Sugar Levels

“Consuming 1.5 servings of whole grains every day may help to lower both blood sugar levels and insulin concentrations when they are consumed as part of a balanced diet.” Read the full article here: Wheat Berries Nutrition Facts and Health Benefits

#14 Weight Management

“If you’re wanting to lose weight, wheat berries are an amazing food to incorporate into your diet! They’re packed with nutrients and are high in both protein and fiber, which means they’ll help to keep you satisfied and full (and reduce the risk for a 3 pm unhealthy snack attack). Read the full article here: Wheat Berry Nutrition Facts

#15 Gut Health

“Low GI foods like wheat berries are also high in fibre. A high fibre intake aids weight loss by keeping you fuller for a long period of time and improve your overall gut health. So, consuming fibre-rich food reduces your hunger and the urge to munch on foods frequently..” Read the full article here: Wheat Berries – A Whole Grain To Keep You Healthy

#16 Great Source Of Selenium

They are high in fiber and protein, plus an array of micronutrients like manganese and selenium. Wheat berries benefits the health of your heart and bones, aids in weight loss, prevents anemia, promotes blood sugar control, and supports regularity. Read the full article here: Wheat Berries: Top 6 Benefits of Wheat Berry Nutrition

#17 Strong Bones

“Wheat berries are also a great source of manganese, which maintains healthy bones and helps to develop bone cartilage and collagen. In fact, one serving of wheat berries offer nearly your entire daily recommended intake of manganese!” Read the full article here: Wheat Berry Nutrition Facts

#18 Digestive Health

“Digestive Health: The high fiber content of wheat berries promotes regular bowel movements and supports a healthy digestive system.”

“Incorporating wheat berries into your diet can support heart health, digestive health, weight management, blood sugar control, and reduce inflammation.”

Read the full article here: Are Wheat Berries Healthy? Benefits, Nutrition, and Recipes

#19 Overall Health

Yes, if you are not allergic to it, the benefits are undeniable. That being said, keep in mind what I said at the beginning… “Whole grain foods from the store are not even in the same ball field as freshly milled organic whole wheat berries.

Does it take time to learn? Yes. Is it worth it for all the benefits you and your family will receive from it? Also Yes!

Check out the Nutrition in Wheat Berries! Read the full article here: Wheat Berries: Top 6 Benefits of Wheat Berry Nutrition

“Wheat Berry Nutrition

The wheat berry’s nutrition profile is high in fiber, manganese and selenium, along with a host of other important vitamins and minerals.

A quarter-cup serving of wheat berries contains approximately: (15)

158 calories
33 grams carbohydrates
7 grams protein
1 gram fat
6 grams dietary fiber
2 milligrams manganese (97 percent DV)
34 micrograms selenium (49 percent DV)
0.25 milligram thiamine (16 percent DV)
159 milligrams phosphorus (16 percent DV)
60 milligrams magnesium (15 percent DV)
2.8 milligrams niacin (14 percent DV)
0.2 milligram copper (10 percent DV)
1.7 milligrams iron (10 percent DV)
1.3 milligrams zinc (9 percent DV)
0.2 milligram vitamin B6 (8 percent DV)
21 milligrams folate (5 percent DV)

In addition to the nutrients listed above, wheat berry also contains a small amount of potassium, pantothenic acid and vitamin E.”

What are some different kinds of whole grain products to try?

Here are a few examples of whole grains you can try. The type of grain that works will vary from person to person. I know people that are strict Einkorn and Kamut lovers. I am a little of them all, but most hard white and soft white wheat. Azure standard is where I purchase all my grains currently as I know they are well-sourced and organic. Azure Standard

Brown Rice
White Rice (Not all white rice is equal, just remember that when you are buying rice.)
Wild Rice
Quinoa
Oatmeal
Hard Red Wheat
Hard White Wheat
Soft White
Soft Read
Kamut
Einkorn

The health benefits of whole grains are worth your time. The difference between freshly milled whole-wheat flour and store bought flour is this… With freshly milled you are using the entire grain, instead of shattered pieces of it, which then becomes terrible for you as your body needs the entire thing to process it.

Conclusion:

White bread, white flour, and breakfast cereals that are claiming to be all healthy, they are actually NOT good for you. Even the “whole wheat bread from the store” is not high-fiber food as that has been stripped away during its process. They may “enrich it” with synthetic or other fillers, but those fillers are terrible for the body.

We all have to start somewhere, so before you go throw everything out you currently own, (which I HIGHLY recommend NOT doing.) Check out the posts below to help you get started making the switch to healthier whole living.

21 TIPS FOR SWITCHING FROM PROCESSED FOODS TO WHOLE FOODS

BASIC WHOLE FOOD INGREDIENTS TO HAVE ON HAND FOR BEGINNERS

BEST WHOLE GRAIN ZUCCHINI CHOCOLATE CHIP OATMEAL MUFFIN RECIPE

BEST EASY WHOLE WHEAT BREAD RECIPE

Only one life to offer,

Andrea