It’s no secret that eating healthy is correct. Without a doubt, nutrition is the most important factor in maintaining good health in general, and a healthy diet is also part of a healthy lifestyle.
There are many types of foods that we should always consider in our nutrition or eating plan. Whole foods have many benefits that not everyone knows about, and it is advisable to add this type of food to the diet or in other cases replace them with whole foods that have a refined version.
During the refining process, essential nutrients that the human body needs are lost. Many minerals, vitamins, and fibers are eliminated in this process, with whole foods this does not happen and provides all the essential nutrients.
This type of food is more satiating
Satiating foods have a special characteristic, they delay the desire to eat. This is due to their high fiber content, which is directly related to their ability to absorb water.
The satiating power of these integral foods makes them perfect to be included in a diet where the objective is to lose weight since a satiating effect will prevent you from having the desire to eat for a long time,
Combat and prevent constipation
As mentioned above, replacing refined foods with whole grains is a very good option that will bring you many benefits, such as avoiding constipation.
Whole-grain foods have the ability to reduce or regulate bowel movements.
It should be noted that in the case of white rice, remember that it is astringent. This means, that it is perfect in diarrheic processes.
Delays the aging process
Believe it or not, this type of food is a great ally to delay a little the inevitable aging process.
This is due to the great number of antioxidants that integral foods have if you consume them in a constant way you can regulate mainly the first signs like flaccidity and wrinkles.
We recommend a plate of wholemeal spaghetti with vegetables, an excellent dish that will not only delay aging since wholemeal spaghetti combined with vegetables will provide great benefits.
They can control diabetes
One of the favorable effects of fiber is that it prevents large fluctuations in blood sugar, which helps to control diabetes, especially type 2 diabetes. So it is a great food for people with that disease.
A study carried out by the Spanish Society of Endocrinology and Nutrition, taking 45 grams a day of whole foods helps reduce the risk of developing type 2 diabetes and colon cancer.
Protect cardiovascular health
This is a great benefit of this food. It reduces the risk of suffering some cardiovascular disease, the reason for this great benefit is its fiber content, since this substance makes the absorption of fats and sugars a more effective process.
Also, the presence of vitamin E (which is an antioxidant), this presents in most whole foods, and this helps maintain the blood vessels.
Strengthen the immune system
The intestinal bacterial flora uses the fiber of these whole foods to achieve their development and growth.
This microflora is fundamental as a defensive barrier against external agents potentially dangerous for our organism. In other words, eating these foods reduces the possibility of suffering from diseases caused by external agents such as flu, asthma, allergies, and intestinal diseases.
They reduce the risk of suffering from colorectal cancer
This great benefit has been under investigation for years. However, a conclusion was reached when the American Cancer Society revealed that in their large-scale studies it was determined that dietary fiber, especially if it comes from whole foods, can reduce the risk of developing this type of cancer.
This is because fiber contains butyrate, a short-chain fatty acid that stimulates the tumor’s defenses.
As we know, one of the main contributions of whole foods is their fiber content. The benefits associated with its constant consumption range from reducing the risk of suffering from colon cancer to strengthening the immune system, it is ideal for diabetes, reduces cardiovascular problems and improves intestinal transit.
There are a lot of qualities that these foods have, and that are worth taking into account when deciding to include unrefined foods in our daily diet.