You might think bread and pasta are off-limits when trying to eat healthier, but a small detail on the ingredient list can make those foods a big part of your life. If you’re looking for a “superfood” that doesn’t cost much, is available almost everywhere, and has more benefits than we can count, it’s time to rethink grains.
Research suggests that whole grains support lower weight, cholesterol, and blood pressure, and they help reduce the risk of diabetes, heart disease, and multiple forms of cancer. Whole grains offer multiple nutrients that support a healthier body. They are loaded with fiber, disease fighting-antioxidants, vitamins, minerals, and body-protecting phytochemicals.
According to a report from Arnold’s Pump Club, while there’s no need to stress every grain you put into your body, you’ll want to eat more whole grains (instead of refined grains). This means selecting oats, whole wheat bread and pasta, quinoa, barley, and brown rice. As a rule of thumb, choose options with more than 4 grams of fiber per serving.
One review of more than 780,000 people found that those who ate more whole grains had a 22% lower risk of total mortality, a 23% lower risk of cardiovascular disease mortality, and a 20% lower risk of cancer mortality.
To be clear, this does not mean you can’t enjoy white bread or white rice. There’s a time and place to enjoy, just keep in mind that they won’t have some of the same health benefits.
By including whole grains, you can build your diet around enjoyable dishes such as sandwiches, pasta, cereals, and rice bowls. This helps with consistency, and that’s what it takes to build habits and see significant changes.
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