Whole Grains, Wheat, and their Benefits

Whole grains are essential for human health in preventing chronic diseases. They reduce the risks of several health conditions according to the United States Department of Agriculture (USDA). The USDA recommends eating whole grains daily. These include millet, wheat, bulgur, oatmeal, sorghum, and barley among others. Such nutrients contain phytochemicals, minerals, vitamins, proteins, and fiber that are good for healthy growth and development. Wheat is a staple food in the West thathas significant health benefits, and it is linked to reduced risk of colorectal cancer among other chronic diseases.

Moreover, whole grains have diverse health benefits. They are rich in fiber and nutrients. Also, they contain plant compounds such as sterols, stanols, and lignans. Important antioxidants, such as phytic acid are found in wheat. Essential vitamins, especially folate, thiamine, and niacin need to be taken daily to enhancethe health status of an individual. Moreover, eating wheat reduces the risk of cardiac conditions, such as coronary heart disease. The risk of being obese is significantly reduced in people who take wheat and other whole grains. It is essential to take more wheat because it is associated with lowering the risk of diabetes mellitus type 2.

Furthermore, whole grains promote digestion and prevent constipation. Some fibers act as prebiotics which is essential for gut microbiota. Essential minerals are found in whole grain such as zinc. This is known topromote the immune system. Another is selenium which is an antioxidant. Besides, iron helps in preventing anemia. Additionally, taking 10-15grams of carbs daily is recommended because it is the ‘resistant starch’ that aids in digestion and gut clearance (Gani, Wani, Masoodi, & Hameed, 2012). However, people suffering from irritable bowel disease, gluten intolerance, celiac disease, and diverticulitis should avoid wheat among other whole grains.


Gani, A., Wani, S. M., Masoodi, F. A., & Hameed, G. (2012). Whole-grain cereal bioactive compounds and their health benefits: a review. J Food Process Technol3(3), 146-56.

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