One of the best choices for dinner is whole grains. Whole grains are rich in fiber, protein, vitamins and minerals. The fiber in whole grains makes a person feel full for a long time. Wheat, barley, brown rice, etc., are among the whole grains used for dinner. Eating this food, meat, and vegetables can be considered a complete meal.
Consuming whole grains at night will reduce fast food consumption and unhealthy snacks such as chips and puffs. Of course, avoiding consuming heavy foods before going to sleep is generally recommended.
What Are Whole Grains?
Whole grains are obtained from the seeds of certain types of grass plants. Some of the most famous of these plants are rice, wheat and barley. Of course, some seeds are in the pseudo-cereal group. These seeds have properties similar to whole grains. But they are not from the whole grain family. Quinoa and buckwheat are some of these pseudo-cereals.
Whole grains and even pseudo-grains are rich in antioxidants, minerals, fiber and vitamins.
Each part of whole grains has its benefits and is used for specific purposes. In general, whole grains include three parts:
- Bran or hard outer shell that has a variety of antioxidants, minerals and fiber.
- The middle layer, or endosperm, is made of carbohydrates.
- The inner layer or root is also rich in vitamins, protein, plant compounds and other nutrients.
What Is One Benefit Of Eating A Dinner High In Whole Grains
Eating whole grains has many benefits. Since this food is rich in fiber, it increases the level of intestinal abrasion and facilitates the digestion process. Therefore, it can reduce stress and anxiety in a person. Also, by creating stable energy, this food can provide a comfortable sleep for the person and provide the energy needed by the person during the next day.
Whole grains are also rich in magnesium, which is known as a relaxant. Controlled consumption of this substance can increase sleep quality and reduce stress at night. In addition, whole grains prevent various diseases, especially cardiovascular diseases and diabetes. The presence of many antioxidants can also effectively prevent multiple types of cancer.
Whole grains, unlike other types of carbohydrate-containing foods, cause less insulin release in the body and stabilize blood sugar. Therefore, it can be said that whole grains can be included in the diet of people with diabetes.
Whole Grain Benefits
1. Weight loss and slimming
Whole grains are an integral part of weight loss diets. Because these grains are rich in fiber, for this reason, a person will feel full for a long time after eating them. Consuming whole grains prevents overeating. Therefore, whole grains can be considered a good substitute for refined grains.
2. Strengthening the digestive system
Whole grains play a significant role in improving the functioning of the intestines and digestive system. The fiber present in these food items causes the bowels to move regularly. It prevents problems such as constipation, pain and inflammation in this area. In addition, whole grains contain lactic acid, which strengthens the good bacteria in the colon. These bacteria play an essential role in the digestion and absorption of food and the functioning of the body’s immune system.
3. Lowering blood cholesterol
Cereals are among the foods that are useful for the heart and blood vessels. This cereal prevents cardiovascular diseases by reducing the absorption of bad cholesterol and triglycerides in the body. Research has shown that women who prepare their meals from whole grains or their derivatives in about two to three meals suffer from cardiovascular diseases up to 30% less than others.
What Are Two Nutrients Found In Grains?
Cereals are rich in nutrients beneficial for the body. But if we want to specify two essential substances, fiber and carbohydrates are grains’ primary nutrients.
The fiber in cereals regulates bowel movements and reduces the risk of cardiovascular diseases, diabetes, etc. Carbohydrates are the primary sources of energy for the body.
Cereals also contain gluten, which, despite being an allergen for some people, is a good food for others.
What Happens If You Don’t Eat Grains
Total elimination of any different foods can cause problems in the body. Cereals are one of the most important sources of food for humans. Therefore, removing these foods can cause severe problems for a person.
The first problem will be to reduce the body’s energy level. Carbohydrates in grains are the main ingredient for providing stable energy in the body, which provides the necessary energy for daily activities. Fiber in controlling blood sugar levels, water from the occurrence of previous diseases and water and its role. Eliminating grains can remove this source of supply from one’s diet.
In addition, whole grains are a rich source of various minerals and vitamins. Not consuming grains causes a person to suffer from this nutrient in the body.