Whole grains have plenty of fibre with tremendous health benefits; including reducing blood cholesterol levels, lower risk of heart attacks and diabetes, to mention a few, according to nutritionists.

They say one of the reasons people should eat foods containing whole grains is that they contain soluble and insoluble fibres which are beneficial to the overall health of a human being.

Private Kamanzi, nutritionist at Amazon Complimentary Therapy in Remera, says soluble fibre is found in foods such as peas, beans, apples, citrus fruits, and carrots. While insoluble fibres include vegetables, grains, and lentils, among others.

HEALTH BENEFITS

He says that this kind of fibre (insoluble) helps promote the movement of material through the digestive system, and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Because of the fibre content found in whole grains, Kamanzi says consuming these kinds of foods makes one feel fuller, and for a long period of time.

"This can help one lose weight because it makes one feel full for a long time, which is not the case with refined grains such as white bread, white rice, and cookies that one has to take in large quantity to get full,” he says.

Apart from that, Kamanzi says that whole grains also have digestive benefits. The fibre content helps keep the bowel movements regular.

Studies have shown that people who eat more fibre need fewer laxatives, the fibre helps ward off diverticulosis, a condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhoea, and pain.

The fibre is responsible for most of the benefits, but whole grains also contain lactic acid, which promote "good bacteria” in the large intestines. These organisms aid digestion, promote better nutrition absorption, and may even beef up the body’s immune system.

CHRONIC DISEASES

Nutritionists say eating whole grain foods helps lower the risks of chronic diseases like coronary heart disease, diabetes, and cancer, and helps control body weight.

They say the high fibre content in whole grains slows down the absorption of carbohydrates, keeping blood sugar level steady, which is especially important for warding off complications such as diabetes, heart disease, kidney disease, nerve damage and stroke.

Erick Musengimana, a nutritionist at Rwanda Diabetes Association Rwanda, says consuming whole grains helps prevent the body from absorbing bad cholesterol, and lowers the risk of heart disease as well.

In the case of diabetes, he says, eating whole grain foods helps to control blood sugar levels due to the higher fibre content which slows down the absorption of carbohydrates.

For overweight individuals, whole grains promote satiety, which reduces food consumption, or tames overeating.

VITAMINS

In addition, Musengimana says, whole grains help maintain top health due to the phytochemicals they contain.

The presence of vitamins thiamin, riboflavin, and niacin in the foods containing whole grains, he says, plays a key role in metabolism.

"Whole grains have antioxidant and anti-inflammatory properties, which help in promoting the growth of healthy bacteria in the gut that helps digestion and metabolism, and also reduces allergies,” Musengimana says.

He notes that they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. And that many refined grains are enriched with these B vitamins.

Kamanzi says women who plan to get pregnant should eat whole grains as that will help in preventing some defects in babies.

"Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during foetal development. It reduces the risks of spina bifida and anencephaly during pregnancy,” he says.

Kamanzi adds that for stronger bones, one should opt for whole grain foods in order to ensure that. 

Musengimana explains that whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from the muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

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