Know the Health Benefits of Navathaniyam or Whole Grains: Since tens of thousands of years ago, navathaniyam (whole grains) has been a dietary necessity for humans. However, proponents of several western diets, including the paleo diet, argue that consuming grains is unhealthy. While consumption of grain products has been linked to diseases such as obesity and inflammatory responses, whole grains are an entirely different matter. In fact, whole grain consumption has been linked to a reduced incidence of diabetes, heart disease, and even high blood pressure. The benefits of consuming Navathaniyam as often as feasible are as follows.
Know the Health Benefits of Navathaniyam or Whole Grains
They aid digestion, which is one of the health benefits of Navathaniyam.
Aiding digestion is one of the many health benefits of whole cereals (Navathaniyam). The fibre content promotes regular bowel movements. According to studies, individuals who consume more fibre require fewer laxatives. In addition, they aid in the prevention of diverticulosis, a condition in which small pouches form along the colon wall, causing irritation, constipation, diarrhoea, and even discomfort. The majority of the benefits come from fibre, but whole grains also contain lactic acid, which promotes the growth of “good bacteria” in the gut. These organisms aid digestion, enhance nutrient absorption, and may even bolster the immune system’s defences.
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They can help reduce triglycerides
In addition to preventing the body from absorbing “bad” cholesterol, whole grains may also reduce triglycerides, two important cardiovascular disease risk factors. In reality, whole grains (Navathaniyam) reduce the risk of all cardiac diseases. According to one study, women who consume two to three servings of whole grain products daily have a 30% lower risk of suffering a heart attack and dying from heart disease than women who consume only one serving per week. Heart-healthy whole cereals include whole wheat, oats, barley, brown rice, corn, quinoa, buckwheat, rye and millet.
They might facilitate weight management
People who consume a substantial amount of whole grains (Navathaniyam) appear to be more likely to maintain a healthy weight and less likely to become overweight over time, compared to those who consume refined grains. According to a study, women who routinely consumed whole grains such as brown rice, popcorn, and wheat bread had a 49% lower risk of “significant weight gain” than women who favoured foods such as cakes and white bread. Over a 12-year period, men and women of middle age who consumed a diet abundant in fibre gained 3.35 fewer pounds than those who consumed processed foods.
They satiate you
Whole grains can aid in weight loss by making you feel fuller than refined carbohydrates like biscuits and bread. Whole grains are more filling and require longer to metabolise. This may also assist you in controlling your portion sizes. For maximum satiety, consume rye or protein-rich quinoa.
They assist in glucose regulation
One of the primary advantages of whole grains (Navathaniyam) over grain products is that they help prevent glucose level increases, which, among other benefits, can reduce your risk of developing type 2 diabetes. One study found that women who consumed two to three servings of whole grains daily had a 30% lower risk of developing type 2 diabetes than those who consumed little to no whole grains. Another study discovered that those who consumed three or more servings of whole grains per day had a 32% reduced risk of developing diabetes compared to those who consumed processed foods, who had a 5% lower risk. A simple swap of one-third of a daily serving of white rice for brown rice was associated with a reduced incidence of type 2 diabetes. Whole grains have been shown to prevent type-2 diabetes, making them an excellent option for those with pre-diabetes or a high risk of developing the condition.
