Benefits of whole grains

Benefits of whole grains

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The Brazilian has a strong habit of eating cereals. We eat rice in the classic combination with beans, wheat on French bread for breakfast and corn in several typical recipes of the country. However, in many of these cases we are not able to enjoy all the nutritional benefits of these foods, as we usually ingest their refined forms, that is, without the peel. The removal of the bark causes a series of important nutrients to be dispensed. Because of this, nutritionists recommend giving preference for the consumption of whole grains, consumed with shell.

  • List of whole grains

  • Composition of whole grains

  • Benefits of whole grains

    • Brown rice

    • Oats

    • Rye

    • Chia

    • Linseed

    • Quinoa

  • Cereals for weight loss

List of whole grains

In addition to rice, wheat and corn, oats, barley, quinoa, granola, rye, among others, fall under the category of whole grains.

Composition of whole grains

The whole grains, that is, those that have peel, are foods rich in fibers, minerals, such as iron, magnesium and phosphorus, vitamins complex B and complex carbohydrates. In addition, the fat level of these products is low.

Benefits of whole grains

In general, whole grains are associated with reduced levels of cholesterol, regulation of intestinal transit, increased satiety and low levels of glucose. Because of these last two factors, these foods are important for the individual’s weight loss.

Brown rice

Rice is perhaps the product that presents the greatest difference between its integral version and the so-called polished, without shell. That’s because virtually all the nutrients in rice are in the husk. Brown rice provides B vitamins, calcium and phosphorus. White rice should be eaten in moderation or completely replaced by the full version.


Oats have a high concentration of so-called soluble fibers. These substances guarantee the reduction of bad cholesterol (LDL) levels. Oats also guarantee a great energy supply and are indicated for sports practitioners. Ingestion of oats can be made for breakfast or snacks throughout the day, accompanied by a yogurt or a vitamin recipe.


Very rich in fibers, rye regulates the intestine and increases satiety. However, it is quite difficult to find rye for sale separately in supermarkets. This cereal is usually eaten mixed with others. Because it contains gluten, which cannot be consumed by people with celiac disease, one should be aware of its presence in a cereal mix.


Considered a superfood, chia has gained more and more fans in Brazil. Its composition helps to explain the phenomenon. It contains, among others, many fibers, Omega 3, calcium, potassium, phosphorus, magnesium and zinc. The recommendation of nutritionists is to eat only one dessert spoon of chia a day.


Rich in fiber and omega 3, flaxseed is almost a cousin of chia. Its seed is very rigid and, therefore, it is recommended to eat flaxseed in the form of bran. This practice does not reduce the nutritional value of the product.


Another product classified as a superfood, quinoa, a cereal originating in the Andes Mountains region and traditionally consumed in this area, contains fiber, vitamins, minerals and amino acids. Quinoa can be eaten in grain or bran and enter the recipe for bread, pasta and cakes. It is possible to replace rice with quinoa in some meals.

Cereals for weight loss

Cereals, or any other food, do not produce weight loss. However, the replacement of refined types by whole grains, combined with a balanced diet and without exaggeration in quantities, can bring, among other benefits, weight loss. For this, regular physical activity is also extremely necessary.

Photo: © Africa Studio –

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