Whole grains contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).
Consuming nearly four servings of whole grains such as bran, oatmeal and quinoa a day can reduce the risk of premature death, says a new study by Harvard T.H. Chan School of Public Health in the US.
The findings showed that the multiple bio-active compounds in the whole grains contribute to various health benefits. Also, whole grains contain high fiber that is likely to lower cholesterol production, glucose response and increase satiety.
For the study, the team conducted a meta-analysis of 12 published studies and which included 786,076 people in US, Britain and the Scandinavian countries between 1970 and 2010.
Further, people who consume around 70 grams of whole grains a day showed 22 per cent lower risk of total mortality, 23 per cent lower risk of heart diseases mortality as well as a 20 per cent lower risk of cancer mortality in comparison to those who ate little or no whole grains. "These findings further support current dietary guidelines that recommend at least three daily servings (or 48 grams) of whole grains to improve long-term health and prevent premature death," said Qi Sun, Assistant Professor at Harvard T.H. Chan School of Public Health, in the US.
The results were published online in the journal Circulation.
People should choose foods that are high in whole grain ingredients and reduce the consumption of unhealthy refined carbohydrates, the researchers suggested.
Delhi based Anshul Jaibharat says, "First of all whole grain is good for your stomach, they contain high fiber keeping you full for longer and also away from unwanted cravings. It helps in lowering the cholesterol level. They are a good source of vitamins and minerals. Whole grains are also complex carbohydrates which helps in keeping you energize. Whole grain can be adopted to your daily meals in the form of Multi grain Roti, Veg Daliya or Oat pan cake."
Inputs from IANS