Fiber
One of the main benefits of a diet rich in whole grains, asserts Marla Ahlgrimm, is fiber. Adults typically require between 25 and 35 grams of fiber each day and whole grains contain both insoluble and soluble fiber. A single cup of brown rice contains more than 5 grams.
Digestion
Whole grains have benefits associated with healthy digestion, too. In addition to keeping you regular, Marla Ahlgrimm says the lactic acid in whole grains help promote healthy bacteria within the intestines.
Blood pressure
Eating whole grains can lower your triglyceride and cholesterol levels. But more than that, Marla Ahlgrimm says whole grains can lower your risk of heart disease by decreasing your blood pressure. In fact, some studies have found a significant - up to 19% - lower risk of hypertension in people who eat at least seven full servings of whole grains each week. Women specifically may enjoy reduced insulin levels from eating whole grains.
Weight control
Conventional wisdom says to cut the carbs and avoid bread all cost when you're trying to lose weight. Marla Ahlgrimm says nothing could be further from the truth and explains that bread is not the enemy. She says that comes with a caveat, however, and notes that white bread does contribute to a wider waist. Dark bread, such as rye and Pumpernickel, along with brown rice and other whole grains, can slash your chances of hefty weight gain in half -- just don’t oversaturate it with butter.
