Pros and cons of whole grains

Eating refined grains can therefore lead to a lack of certain nutrients. Eating whole grains that have not been refined can help the body receive more complete nutrients. For anyone wondering if eating grains makes you fat, the answer is no, if you choose to eat unrefined or whole grains.

Let’s take a look at the advantages and disadvantages of whole grains as follows:

1. Eating whole grains will help you feel full longer and reduce hunger during the day. This is because whole grains contain a lot of fiber, which reduces the hormone that stimulates hunger (Ghrelin). Therefore, after eating whole grains, you will feel full longer. In addition, fiber also slows down the work of the digestive. And absorption systems, so it can help you feel full longer.
2. Eating grains helps the digestive system work well. Because the insoluble fiber and spongy fiber. That helps the intestines work, helps the intestines contract better and helps with good bowel movements, reducing constipation even more.
3. Helps reduce cholesterol because some grains contain beta-glucan that can reduce cholesterol levels. Because it will bind to bile in the digestive tract and be excreted as waste. As a result, the body will use cholesterol to digest and absorb fat, reducing cholesterol levels in the blood.
4. Helps control blood sugar levels. Because whole grains slow down the digestion and absorption of carbohydrates, blood sugar levels after eating rise slowly, thus helping to lower blood sugar levels. In addition, magnesium in unrefined grains also helps speed up the metabolism of carbohydrates, which helps improve insulin sensitivity.
5. It helps strengthen the body’s immune system because it contains antioxidants, vitamins, and minerals that help slow down cell deterioration. In addition, unpolished grains provide nutrients to good bacteria in the intestines, causing the good bacteria to increase in number and become stronger, leading to a stronger and healthier body.

However, the disadvantage of eating grains is that you should choose grains from reliable sources because there is a chance that there may be toxic residues, especially toxic metals such as arsenic, cadmium, lead and mercury that occur from the cultivation and production processes, including being careful to check before eating because moisture may occur and cause mold.

You should choose to eat grains from reliable sources and in complete packaging. In addition, you should limit the amount of grains you eat, both polished and unpolished. ทางเข้า ufabet  Especially in the group that is seasoned, if you eat a lot, it may cause weight gain. The amount that you should eat per day is 30-60 grams and you should eat 3 times a week for good health.