Whole grains are rich in fiber, which helps to manage your weight. This food type is known to reduce your risk of cancer and cardiovascular disease. Whole grains also have a positive effect on the function of the digestive system. The benefits of whole grains are many, and the latest research suggests that these foods could lead to a longer and healthier life.
Fiber-rich whole grain help with weight management
Whole grains high in fiber can help control weight, reduce the chance of developing type 2 diabetes and promote healthy digestion. Multiple studies show that fiber-rich whole grain foods have been shown to lower blood cholesterol and improve insulin tolerance. They are also known to improve digestion and give you a feeling of fullness. Although there are many benefits to whole grains, others are less well-known.
Whole grains high in fiber can help you avoid overeating. You may be able reduce your cravings while maintaining a healthy weight by increasing your fiber intake. Whole grains high in fiber are more filling than refined grain and can help you stay satisfied for longer. However, it is crucial to choose the best grain and to eat the recommended amount.
Heart disease risk reduced
The goal of this study was to evaluate the association between the consumption of whole grains and lower risk of heart disease. Prospective Urban and Rural Epidemiology study (PURE), surveyed 137,130 individuals from 21 different countries. Over 25 years, researchers compared the effects of whole and refined grain intake on heart disease risk.
Researchers discovered that whole grains were associated with lower cardiovascular disease, diabetes, all-cause mortality and increased risk for heart attacks. This association was confirmed by observational cohort studies. They searched the databases MEDLINE EMBASE AND reference lists. The data were then extracted by two independent investigators.
Reduce risk of cancer
An increasing body of research shows that whole grains can reduce your chance of getting cancer. These foods contain a lot of phytochemicals and dietary fiber that has anti-cancer effects. They also speed up transit times in the intestines. Additionally, dietary fibre is a good source of short chain fatty acids, such as butyrate. These are the preferred fuel for mucosal tissues and have the potential to inhibit the growth of tumors.
One study found that whole-grain intake was not associated to total cancer incidence. However, whole-grain breads as well as cereals were found to have an inverted association with total carcinogenesis. However, the consumption of refined grains as well as breakfast cereals was not associated with any significant risk.
Assistance with the gastrointestinal function
Whole grains are well-known for their nutritional benefits and ability to improve the function the gastrointestinal tract. They are comprised of the germ, bran, and endosperm. Each of these contains important vitamins and mineral. When eaten, whole grains can be a significant source of energy and fiber.
Studies have shown that prebiotics (or beneficial bacteria) can be found in some fibers in whole grains. These bacteria promote healthy digestion and vital for gut health. Studies have also shown that whole grains can reduce inflammation, which is a major factor in many chronic diseases.
FAQ
What is the best exercise for weight loss?
The amount of exercise needed for weight loss depends on several factors, including age, gender, body type, and how much you weigh. Most people require moderate activity at least five days per week.
The American College of Sports Medicine recommends that you do 150 minutes of moderate intensity aerobic activity per week. This should be spread over three days.
If you are trying to lose 10 pounds, 300 minutes of moderate intensity exercise per week is a good goal. This includes activities such brisk walking and swimming laps, bicycling, dancing, playing tennis or golfing, hiking, running, jogging and other similar activities.
For those just starting out, you might consider 20 minutes of vigorous activity every other week. These activities could include sprints and lifting weights.
Aerobic exercise can help burn calories as well as build muscle mass. Muscle burns more calories than fat does. You may be able to achieve your goal quicker by building muscle and losing fat.
What is the best type of exercise for busy people to do?
The best way to stay fit is by doing exercises at home. You don't need to join any gym. You can do simple exercises at home without spending much money on equipment.
You will need a pair, mat, chair, timer, and some dumbbells.
Consistency is the most important thing. It is possible to lose your motivation if you miss a few days.
A great way to start off would be to try lifting weights three times per week. This could include push-ups/pullups/squats/lunges, pushups/pullups, dips/curls, and so on.
Once you have mastered these fundamental movements, you can begin to learn other types, including running, jumping rope and skipping.
Remember to pick the program that best suits your lifestyle when choosing an exercise program. If you work long hours, you may want to avoid exercise programs that consume too much energy.
If you're a night owl then it is better to exercise in the evening than in the morning.
Listen to your body. Stop when you feel tired.
Is there a difference in intermittent fasting and calorie restrictions?
Calorie restriction means eating less calories than your body requires. Intermittent fasting is different because it doesn't involve restricting calories. Instead, Intermittent Fasting is about eating fewer calories per day.
Intermittent fasting is more effective because it allows you to enjoy foods you love without feeling guilty.
Both methods have pros and cons. It is up to you to decide which method you prefer.
Statistics
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5). (healthline.com)
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5). (healthline.com)
- According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner's Pilates class or 168 calories at an advanced class of the same duration (26). (healthline.com)
- Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. (healthline.com)
External Links
How To
9 Tips to Lose Weight Naturally
One of the most common problems people have is losing weight. It's very difficult to maintain a healthy lifestyle when you are constantly trying to lose weight. While you can lose weight through diet and exercise, it is not permanent.
I'm going to share with you some natural methods to lose weight, without side effects. Let's start!
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Lemon Water Lemon water will help flush out toxins. This beverage detoxifies your body and boosts your energy levels throughout the day. Drinking this drink daily can help you reduce weight.
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Consume more vegetables. Vegetables have fiber, vitamins minerals, antioxidants, as well other nutrients that are important for our health. They also provide us with a feeling of fullness. Eating vegetables can help you lose weight.
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Increase Protein Intake. Protein is an essential nutrient that plays a key role in building muscles. A high-protein diet can help build lean muscles, and decrease your weight.
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Green Tea. Green tea contains caffeine, which reduces appetite and increases metabolism. Caffeine has been found to increase thermogenesis - the process through which we generate heat. Thermogenesis explains why coffee drinkers are more likely to consume lower amounts of fat than non-coffee users.
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Use cold showers. Take cold showers to burn more calories. Research shows that cold showers can burn up to half as many calories as warm ones.
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Avoid Alcohol. Overeating is often caused by alcohol. You will easily gain weight if you drink alcohol often.
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Cardio exercise is a good idea. Cardiovascular exercise is proven to help you lose weight. It improves blood circulation, energy levels, and keeps people fit. You can run, walk, swim or cycle.
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Do not skip meals Eat small meals throughout each day to manage your hunger pangs. It's better not to skip meals as it can cause fatigue and lackluster concentration.
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Reduce Sugar Consumption. Sugar can be addictive and negatively affect your mood. Sugar may give you a temporary boost in energy, but sugar can cause you to feel tired and sluggish.