Whole grains curb appetites. Fiber digests slowly, keeping you fuller longer. Reduces bingeing. Oats, barley, and bulgur provide daily fiber.
Replace processed foods with healthy grains to lose weight. Fiber reduces hunger and weight.
Whole grains lower triglycerides and "bad" cholesterol, which cause heart disease. Whole wheat, brown rice, barley, oats, and others are heart-healthy.
Mediterranean and DASH diets reduce blood pressure with whole grains. Potassium reduces blood pressure. Whole grains protect blood vessels and insulin resistance.
Whole grain fiber inhibits glucose absorption. Reduced diabetes-threatening blood sugar rises. Low-glycaemic oats and brown rice reduce blood sugar rises and type-2 diabetes.
Fiber prevents constipation and diarrhoea. Lactic acid in whole grains promotes large intestine microorganisms that aid digestion and nutrient absorption.
Whole grains benefit asthma, arthritis, and other inflammation. Whole grains may reduce C-reactive protein, a heart disease and type-2 diabetes marker.Whole grain breakfasts are healthier. Reducing refined grains improves results!