A new study highlights the benefits of eating whole grains every day, with a fascinating explanation of how they work
Don't store avocado like this: it's dangerousA new study highlights the importance for our health of eating whole grains every day, with a fascinating explanation of the benefits of these foods on our body.
If you need a good reason to introduce wholemeal flour foods into your diet, because you may not like their penetrating and slightly bitter taste, a new study reveals how good it can be to consume whole grains every day. Researchers from the universities of Harvard e tufts analyzed the eating habits of 3.100 individuals every four years over a period of 18 years - starting when the volunteers were in their XNUMXs.
It found that people who ate whole grain meals at least three times a day experienced less weight gain and a substantial decrease in triglyceride levels over 18 years - compared to the group who consumed less than one serving. of whole grains per day. Additionally, those who regularly consumed whole grains also reported lower blood sugar and systolic blood pressure levels (associated with heart disease and stroke).
This is because, when it comes to blood sugar, soluble fiber can have a limiting effect on the blood sugar spikes that occur after meals. In addition, whole grains have a greater satiating effect than refined ones - which helps maintain a healthy weight by pushing people to eat less.
But the benefits of whole grains don't end there: the fiber they contain also promotes a healthy metabolism and faster digestion. The combination of fibers with the B vitamins, with vitamin E, with different mineral salts (such as iron, magnesium, selenium and zinc) offer a valid help in the prevention of hypertension, type 2 diabetes, colon cancer and obesity.
A good strategy to start consuming more whole grains is to replace the foods we usually consume - such as pasta, bread, baked goods - with their 'wholemeal' version. We can then introduce new foods - such as brown rice, oats, re-milled flour, wheat berries and bran. They are all valid allies for our health and that of our heart.
Fonte: Journal of Nutrition
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