52 Reasons to Love Whole Grains

Introduction

As someone who has a blog dedicated to whole grains, it is pretty clear that I love them.^.

( Keep in mind that when I am referring to whole grains, I am generously including true whole grains such as wheat, corn, rice, as well as pseudograins such as quinoa, buckwheat and amaranth. )

The way I see it, whole grains keep you healthier, wealthier and happier.

In addition, I love their versatility.

Clearly, I am not alone in loving whole grains.

Below are listed in more detail 52 reasons to love whole grains based on my own experience and the knowledge shared by others around the web.

( Each grain has its particular attribute and the qualities described below may apply to different subsets of whole grains. )

Sources are provided at end of this blog post.

Whole Grains Keep You Healthier

1. If you are an athlete, whole grains give you energy and endurance.

Fun fact: the staple food of world champion Kenyan marathon runners includes ugali, a grain based porridge made with corn.

2. If you are elderly, whole grains help fight off memory loss and dementia.
3. Whole grains are great brain food: the carbohydrates in whole grains are broken down into glucose which is your brain’s main source of energy.
4. The fiber in whole grains help reduce inflammation.

Interesting note: According to one research study, the fiber in whole grains has different properties from the fiber in fruits and vegetables and only the whole grain fiber was shown to reduce inflammation.

5. Whole grains help reduce risks of cardiovascular disease.
6. Whole grains help you live longer by reducing your risks of chronic diseases.
7. Whole grains help reduce insomnia, especially in post menopausal women.
8. Consuming whole grains lowers the risks of contracting liver cancer.
9. There is evidence to suggest that whole grains lower the risk of oral cancer and gum infection.
10. The fiber in whole grains keep your gut healthy and ward off diverticulitis.
11. Whole grains reduce the chances of getting colon, gastric or esophageal cancer.
12. Whole grains help increase your intake of potassium which is associated with lower blood pressure.
13. Whole grains help regulate cholesterol levels.
14. Whole grains help control blood sugar, thus reducing the likelihood of getting diabetes.
15. Many sprouted whole grains provide vitamin C, a nutrient that is often low in western diets.

16. Whole grains are a source of magnesium, a factor in bone health.
17. Whole grains are a source of manganese which also contributes to bone health.
18. Whole grains are a source of iron which is important for blood health.
19. Whole grains are a source of copper which helps with iron absorption.
20. Whole grains are a source of vitamin E, a powerful antioxidant that strengthens the immune system.
21. Whole grains are a source of lutein which are important for eye health.
22. Whole grains are a source of phytochemicals known to help prevent cancer.
23. Whole grains contain tannins, lectins and phytic acid which also have benefits for your immune system despite being labeled as antinutrients.
24. Whole grains are a source of naturally occurring folate – which are especially important during pregnancy.

25. Whole grains are a good source of selenium, a mineral with antioxidant properties that helps maintain thyroid function.
26. Whole grains are a source of niacin which prevents pellagra.
27. Whole grains contain zinc which boosts your immune system.
28. The fiber in whole grains keep you full longer, thus helping maintain a healthy weight.
29. Whole grains are even said to help reduce belly fat.
30. Whole grains may help reduce asthma.
31. There are many grains and pseudo grains that do not contain gluten which can be enjoyed even by people who have celiac disease.

Whole Grains Make You Wealthier

32. Because whole grains keep you healthier, they keep money in your pocket by reducing your long term medical costs.
33. When combined with legumes whole grains are an economical source of complete protein.
34. Properly stored whole grains can keep for decades, therefore reducing the cost of food waste.

Whole Grains Keep You Happier

35. Whole grains contain thiamine, riboflavin and niacin which are known to regulate mood and reduce depression and anxiety.
36. If you store whole grains for food emergencies, you gain peace of mind from having a sense of food security. They are, as my husband likes to say, “the ultimate prepper food“.
37. Because whole grains keep you healthier and wealthier longer, this is likely to keep you happier as well.

Whole Grains Are Versatile

Starting with whole grains as the raw material, you can make an incredible variety of delicious and nourishing foods and beverages.

38. Whole grains can be sprouted which makes them sweeter in flavor and quicker cooking.
39. Whole grains can be malted into syrups.
40. Sprouted whole grains can be used to make Rejuvelac, a probiotic beverage.

41. Whole grains can be cooked into porridges.
42. Cooked whole grains can be the foundation for grain bowls.
43. Cooked whole grains can be added to soups or smoothies to provide slow release energy and nourishment.
44. Many whole grains can be popped to make crunchy snacks and salad or porridge toppings.
45. Roasted whole grains can be used to make tea and coffee substitutes.

46. Whole grains can be ground into quicker cooking cracked grains.
47. Home milled whole grains can be ground into sweet, nutritious and vibrant flours.

48. Whole grain flour can be used to make healthy breads and pastries.
49. Whole grain flour can be used to thicken delectable sauces.
50. Some whole grains contain gluten which adds volume and lightness to fermented baked breads.
51. Dried whole grain bread can be transformed into tasty croutons or stuffing.
52. Whole grain flour can be used to make delicious homemade pasta.

Conclusion

As with everything in life, whole grains are best consumed in moderation as part of a healthy diet such as a whole-food plant-based diet.

Well, there you have it, 52 reasons to love whole grains.

Do you agree?

Are there any reasons I missed?

I would love to hear them in your comments below.

Want to Know More?

For a complete list of the most common whole grains and pseudograins please see this post.

For a FREE PDF download of online sources of whole grains listed by state for lowest shipping costs, please see this post.

To learn more about individual whole grains, check out our Cooking with Whole Grains 101 series.

You can subscribe here to be notified when the next post in the series is published.

Until next time, wishing you a grainlicious day!

Internet Sources

Disclaimer:  I am a fan of whole grains, not a medical professional or a nutritionist.  For a full disclaimer, please see here.  As a reminder, when embarking on any type of significant diet/lifestyle change, it is wise to consult with a medical professional and continue to be monitored routinely as warranted by your particular health condition.

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