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The Health and Nutrition Benefits of Whole Grain



There are many different kinds of whole grains that are high in Nutrients and Fiber. They lower your risk of heart disease, stroke, obesity and risk of type 2 diabetes. Fiber is essential for healthy bowel function and helps reduce constipation. Keep reading this article to see more benefits of  whole grain and why you should make these native grains staples in your pantry as well as stars of your dinner table:


When you think about the benefits of whole grain, Millet is an obvious one to discuss. It is a healthy whole grain that can be substituted for rice in vegetarian, vegan and gluten-free dishes.

Why it’s good?

  • Millet will hydrate your colon to keep you from being constipated
  • Millet acts as a prebiotic feeding microflora in your inner ecosystem
  • Helps in weight loss
  • Treats coronary artery disorder
  • Help reduce high blood pressure


Whole grain pasta is by far a superior choice to regular. It does have a slightly different texture and taste, which you may need to get used to, but its worth the effort! White pasta contains none of its original fiber and only simple sugars.


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Why it’s good?

  • Its a good source of complex carbohydrates, which releases energy to your body slowly throughout the day
  • Like other whole grain products, pasta is a good source of dietary fiber, which helps to reduce cholesterol
  • Provides iron and several B-vitamins


The less processed your oats, the better! Steel cut oats (pictured below) are best, but they take longer to cook (around 20-30 minutes), depending on how chewy you like them. Alternatively, soak them in almond/soy milk overnight and enjoy them raw.

Why it’s good?   

  • They have lots of soluble fiber, so they fill you up and help keep your colon healthy
  • They have a variety of minerals, phytonutrients, and antioxidants that help protect your heart
  • Helps to lower cholesterol
  • Improves digestion
  • Packed with energy
  • Loaded with magnesium

Brown Rice

As well as brown rice and other whole grain rice is for you, white rice, which has had all its nutrients removed is not. When you are choosing rice, be sure that it’s whole grain!

Why it’s good?

  • It’s high in manganese, which helps the body to synthesize fats
  • It’s rich in antioxidants and fiber and helps to stabilize blood sugar levels
  • Helps in diabetes control
  • Helps boost the nervous system


Quinoa is not a grain – it’s a seed! But it has all the health benefits of whole grain. Rinse it thoroughly before using to get rid of saponins that can give it a bitter flavor.


Why it’s good?

  • It’s very high in protein and contains all of the nine essential amino acids
  • It’s packed with vitamins and minerals. Its high in iron and loaded with magnesium, calcium, fiber, manganese, folate, vitamin B6 and phosphorous  
  • Improves digestion
  • Helps treat and prevent cancer

Black Rice

Black rice is one of the handfuls of superfoods that have high levels of antioxidants and superior nutritional value. It is also called forbidden rice, as for ordinary people it was banned to consume in ancient China.

Why it’s good?

  • The anthocyanin content of black rice lends it an anti-cancer characteristic
  • Low in calories, low in carbohydrates, and high in dietary fiber – characteristics that are essential for weight management
  • Black rice has more antioxidants than blueberries
  • It gets its beautiful color from “anthocyanin”. This antioxidant can protect the cells against damage.

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