It is a well-known fact that a balanced diet is optimal for maintaining a healthy life. Including whole grains in your diet is essential as they provide many benefits to your body.
According to a study released by the British Medical Journal, an increased consumption of whole grains can reduce the risk of serious chronic diseases and death from strokes, diabetes, cancer or respiratory and/or infectious problems.
Similarly, grains rich in fiber, selenium, potassium and magnesium can help reduce the likelihood of coronary and cardiovascular disease.
The study was led by a team of scientists from the Imperial College London, who analyzed 45 different studies in which cereals were included in patients’ diets.
The first benefits were found in a group of patients who usually did not consume such grains and began to eat a daily average of 60 grams of cereals such as wheat flakes or bread. Meanwhile, the greatest benefits in terms of decreasing the risk of developing these diseases was found in the group of patients who included 7.5 daily servings of whole grains in their diet, i.e. a total of 225 grams per day.
The study concluded that consuming 90 grams of whole grains in a normal 24-hour day could decrease the probability of suffering from coronary heart disease by 19% and cardiovascular disease by 22%.
Keep in mind:
- Foods such as oatmeal, brown rice and wheat pastas and breads are excellent choices to include cereals in your diet.
- Breakfast is an ideal meal in which to include cereals such as whole wheat, bran flakes and oats.
- Another good idea is to substitute white bread or toast with whole wheat bread, and to substitute traditional white rice for brown or wild rice.