Prevents Gallstones
In various surveys by the American Journal of Gastroenterology, it has been proven that breads and cereals made from whole wheat help women to avoid gallstones. Since whole wheat is rich in insoluble fiber, it assures a quick and smooth intestinal transit time and lowers the secretion of bile acids. Excessive bile acids are a major cause of gallstone formation. Moreover, a high intake of wheat increases insulin sensitivity and thereby lowers triglycerides or fat in the blood. Besides wheat, you also get insoluble fiber from the edible skins of fruits and certain vegetables like cucumbers, tomatoes and squash, berries, apples, and pears. Beans also provide both insoluble and soluble fiber.
They lower blood pressure
The heart benefits of whole grains don’t stop with cholesterol and triglycerides. They also lower blood pressure, one of the most important risk factors for heart disease. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less. A study of women also found a benefit. “Eating whole grains instead of refined grains substantially lowers blood cholesterol…triglycerides, blood pressure, and insulin levels,” says Cheung. “Any of these changes would be expected to reduce the risk of heart disease.”
Protective Against Breast Cancer
Research at the UK Women’s Cohort Study found that a fiber-rich diet is extremely important for women to keep breast cancer at bay. Foods from whole grains like wheat and fruits provide significant safeguards for pre-menopausal women against breast cancer. Studies say that around 30 grams of wheat consumed daily is enough for women to reduce the risks of breast cancer. Reports say that pre-menopausal women who have consumed wheat had a 41% reduced risk of breast cancer in comparison to others who ate other forms of fiber.
They can help control weight
People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49% lower risk of “major weight gain” over time compared with women who favored doughnuts and white bread. Over the span of 12 years, middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products.
Prevents Heart Attack
In the United States, heart failure is the prime cause of hospitalization and death of elderly people. The medicinal drugs have been successful in certain cases, but natural remedies work much faster and with less of an impact on the rest of the body’s systems. Hospitals use ACE inhibitors and beta-blockers, but the long-term effects are not yet clear. Whole grain products and dietary fiber have been shown to considerably reduce blood pressure levels, thereby checking the possibility of a heart attack. Of course, confounding factors like age, alcohol consumption, smoking, exercise and proper nutrition are equally important. Ample vitamins, vegetables and fruits are extremely important in such cases as well. The start of your day can be both healthy and tasty with a daily bowl of whole grain cereal. There are various other forms in which you can serve wheat like bread, puddings and a variety of baked goods.
They may protect your teeth and gums
In a study of almost 35,000 male health professionals aged 40-75, participants who consumed the highest amounts of whole grain were 23% less likely to get gum disease than those who stayed away from whole grains. This was true even after taking into account other factors like smoking, age, and body size. Since gum disease is linked to inflammation and other health conditions like heart disease, this is about more than just a pretty smile.6