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Whole grains are important in nutritious diets. These are described as the healthiest kinds of grains since it could help promote better health and prevent certain diseases and even premature death, according to a recent study in the journal Lancet.

Refined grains are the ones you should avoid. These are made through a long manufacturing process that gives the finer texture and longer shelf life.

But the refining process also significantly cuts grains’ nutrients. The commonly used refined grains are white flour, white rice and white bread.

How grains affect the body

Highly processed grains are present in breakfast cereals, bread and pastries. These grains have been linked to gas pains and stomach problems.

Despite being a healthy option, whole grains are also minimally processed products that could cause some minor problems. But it is not always the grains that trigger or cause health problems.

“There definitely are people having gas, bloating and some sort of reaction to the consumption of these foods,” Dr Will Bulsiewicz, an expert in internal medicine and gastroenterology, told mindbodygreen. “But believe it or not, it is not the gluten necessarily.”

He explained that a grain component, called fructan, may trigger stomach problems in people who have damage to their microbiome or irritable bowel syndrome. But inflammation linked to eating grains is “not necessarily” the main reason.

Whole grains are also part of healthy plant-based diets. They contain good amounts of fibre that plays an important role in maintaining a healthy gut microbiome.

Bulsiewicz said removing grains from your diet could significantly reduce fibre intake and lead to gut health issues. He explained that fibre supports healthy bacteria that protects the gut.

The body needs a diverse, plant-based diet to have a strong microbiome. Eliminating whole grains could negatively affect reduce diversity of the microbiome and allow harmful bacteria to spread.

“When we eliminate grains of any variety, we see that there is a loss of diversity within the microbiome,” Bulsiewicz added. “It’s about getting as many different types of these entities, fruits, vegetables, whole grains, seeds and nuts, as many different varieties and types into your diet as humanly possible.”

Source: Medical Daily

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