Whole Grains For Health: 6 Ways To Add It To Your Diet

Whole grains offer a range of health advantages over refined grains, which lose essential nutrients during refining.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Apr 07, 2023 14:30 IST
Whole Grains For Health: 6 Ways To Add It To Your Diet

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Whole grains are an excellent method to increase your general health and well-being, so it's important to include them in your diet. It helps in weight management, better digestion, and blood pressure and cholesterol level controls. It can even lower the risk of chronic diseases like diabetes and heart disease. Whole grains offer a range of health advantages over refined grains, which lose essential nutrients during refining.

6 Ways You Can Add Whole Grains To Your Diet


Cereals are an ideal source of whole grains for your daily diet. They help reduce bad cholesterol levels and increase the good ones in your body. 

Choose Whole Grain Brown Rice

Isn't rice a part of your everyday diet? How about switching it with wholegrain brown rice for more benefits? It will help stabilise your blood sugar levels and add important fibre to your diet.

Also Read: 6 Seeds Rich In Fibre, Vitamins, & Protein For A Healthy Body

Start Adding Whole Grains To Your Salad/Oats

If you are someone who regularly eats salads, you should start adding whole grains to them. You can sprinkle quinoa into your salad and increase its nutritional value.

You can even add quinoa to oats, nuts, fruits, and toppings of your choice. Isn't this the easiest way to increase whole grains in your diet?

Opt For Whole Grain Breads

You should choose whole grain bread instead of the regular ones. It contains essential nutrients such as carbohydrates, fibre, vitamins, and minerals. In addition, it keeps you fuller for a longer duration and aids in weight management. It promotes heart health by lowering the amount of cholesterol your body absorbs.

Choose Popcorn To Munch On

When cravings hit, don't binge eat chips or processed foods. Instead, munch on popcorn that is a healthy whole grain. It can even lower the risk of diabetes, some cancers, heart disease, and other health issues. However, you should eat only air-popped popcorn as adding salt and butter to it can make it unhealthy. 

Also Read: 7 Reasons Why Popcorn Is A Super Healthy Snack

Whole Grain Chips

Do you find it challenging to ditch eating chips when looking for a healthy alternative? This is why you should eat whole-grain chips. It can satiate your hunger, soothe your taste buds, and add nutritional value to your diet. 

Health Benefits Of Whole Grains

  • Whole grains are extremely beneficial for your heart and can even lower the risk of heart disease and stroke.
  • It also prevents obesity as it is high in fibre and prevents overeating. Research suggests that whole grains and products from them may lower your risk of obesity. Refined grains are less filling than whole grains and their products.
  • Another benefit of adding whole grains to your diet is that it can prevent the risk of type 2 diabetes. Whole grain consumption has been linked in studies to lower fasting blood sugar levels and increased insulin sensitivity.
  • Whole grains aid in digestion and avoid digestive issues like constipation. Whole grains support healthy digestion by giving stool volume and feeding your good gut bacteria, thanks to their high fibre content.