Whole grains are among the healthiest to consume when lowering cholesterol. Whole grains are also linked to lower cholesterol, diabetes, certain cancers, and other health risks.
Chloe Ring, a nutritionist, and dietitian, said, “One of the main reasons whole grains may help to lower cholesterol is that they are high in fiber.”
Dietary Guidelines for Americans 2020-2025 (PDF) recommend consuming half your grains from whole grains and the rest from enriched grains. The problem is that whole grains aren’t refined like white flour, rice, or bread. In contrast to whole grains, refined foods are milled to remove the bran and germ, giving them a longer shelf life and removing vitamins A and C.
Image Credit: Pexels/Trista Chen & Pexels/Ovidiu Creanga
Listed below are five whole-grain foods to help you stay healthy.
Whole-Grain Pasta
It might make you cringe to know that you’ll be saying goodbye to your refined friends in the pasta aisle. However, there is a heart-healthy alternative. Its high fiber benefits the digestive tract and reduces diabetes, obesity, and heart disease.
Brown Rice
It is healthier to switch to brown rice from white rice. According to the USDA, a cup of cooked long-grain brown rice has more than 3 grams (g) of fiber compared to less than 1 g of cooked long-grain white rice of the same amount.
Rye
The grass-grown grain rye is used for making bread and whiskey. The USDA notes that 1 cup of rye contains 12 grams, and dietary fiber lowers LDL. RYE also increases satiety, making you feel fuller for longer, according to a study published in Research Journal.
Image Credit: Pexels/Shameel mukkath
Quinoa
Quinoa is a gluten-free, ancient grain from South America, high in B vitamins. Whole Grain Council reports quinoa is one of the only plants containing all nine essential amino acids. Quinoa’s protein and fiber content are approximately 8 grams per cup.
Oats
Ring notes that oatmeal contains a soluble fiber (specifically beta-glucan) that may reduce cholesterol absorption. One of the most popular whole grains is oats. They reduce the risk of heart disease and diabetes, contain fiber, and lower glucose and cholesterol levels. It’s also a budget-friendly way to start your day.