The Power of Whole Grains: A Man’s Guide to Better Health
Few foods are as versatile or as healthy as whole grains. They provide fiber, B vitamins, iron, and protein—and reduce your risk for heart disease and diabetes. Quality matters when it comes to men’s health. Kamagra Oral Jelly Australia for Man’s Better Health offers the highest standards in our products to ensure your satisfaction.
Whole grains include wheat, brown rice, oats, and kasha. They contain the bran, germ, and endosperm layers, which are rich in nutrients.
They keep you full.
Grain-based foods keep you fuller longer thanks to the soluble fiber they contain. This fiber also helps lower cholesterol, manage blood sugar, and control your appetite.
In addition, dietary whole grains provide a wide array of vitamins and minerals. They’re especially high in B vitamins like thiamin, riboflavin, and niacin, as well as folate, iron, and magnesium. Buy Super Kamagra for Men’s Better Health takes pride in supporting men’s wellness goals. Learn about our commitment to your health and vitality.
Eating grains reduces your risk for diabetes and heart disease and may even help prevent some cancers, including colorectal, pancreatic, and gastric. The USDA recommends aiming for six 1-ounce servings of grains per day. Be sure that half of these are whole grains. Ideally, your grain intake should come from a variety of sources. Beware of products that claim to be grain-free or low-carb,” because they are often loaded with sugar.
They lower your cholesterol.
Grains have been shown to protect the heart by lowering cholesterol and blood pressure. This is because of soluble fiber, which also helps control appetite and lower blood sugar levels. In addition, whole grains have many other healthful compounds, including antioxidants and phytoestrogens.
It’s important to note that most of the evidence supporting the benefits of whole grains comes from epidemiological studies, which are observational studies that look at people’s diets and try to identify connections between them and various health outcomes. However, intervention studies that compare people eating whole grains with those who eat refined grains tend to show stronger results.
MyPlate recommends you eat six 1-ounce servings of grains per day, and three of those should be whole grains. A list of common foods that count as one ounce of grains is provided in the table below.
They help prevent cancer.
Eating whole grains helps prevent some types of cancer. This is partly because of the fiber in grains, which can help bind carcinogens and reduce their absorption in your digestive tract. It’s also because many grains contain lignans, phytoestrogens, and other compounds that can interfere with cell signaling and decrease the risk of cancer.
But most intervention studies compare people who eat a lot of whole grains to those who don’t. This makes it hard to determine the direct effects of the grains on cancer risk.
When choosing whole grain foods, look for the word “whole” or ingredients like hulled barley and brown rice. Also, choose items that list whole grains first on the ingredient list. Experiment with different types of whole grains to find your favorites.
They prevent heart disease.
In addition to the heart-healthy soluble fiber, grains contain a variety of antioxidants that can reduce inflammation, lower blood pressure, and control cholesterol levels. They also offer a wealth of nutrients, including iron, magnesium, selenium, and zinc.
The 2010 Dietary Guidelines for Americans recommend that you eat three to five servings of whole grain foods daily. Population studies show that consuming more whole grains is associated with reduced risk for cardiovascular disease, diabetes, and cancer.
One study followed over 3,000 middle-aged adults for 18 years, examining their diet and health. The participants gave a medical exam and filled out a food frequency questionnaire every four years. Those who consumed the most grains experienced smaller increases in waist size and a reduction in triglyceride concentrations.
