Advertising
Advertising

Cereal and Grains Are The Secret To A Long And Healthy Life, Science Says

Cereal and Grains Are The Secret To A Long And Healthy Life, Science Says

Of the five food groups experts recommend we eat daily – fruits, vegetables, dairy, protein, and grains – grains are probably the food group most of your calories come from. Bread, corn and types of cereals such as rice, wheat and oats all make up some of our favorite foods. Even some breakfast cereals start with wheat or corn and are manufactured to look and taste the way we’e used to.

Science has shown regular consumption of rice, oats and other grains has more health benefits than you thought. Let’s look at the facts.

Improved heart and digestive health

Regular consumption of fiber is great for both your cardiovascular and digestive system. Dietary fiber, found in foods like corn and whole wheat pasta, is one of the many benefits of consuming cereals regularly. Wild rice, for example, is good for heart health because of its high fiber content. It lowers our LDL (“bad”) cholesterol levels, which is good news for our hearts. It’s also good for bowel health and controlling blood sugar and keeps you fuller longer, which can reduce your risk of unintentionally overeating.

Decreased risk of disease

One key to living healthier is to do all you can to avoid developing chronic diseases like diabetes, obesity or cancer. According to the Whole Grains Council, studies have shown that eating cereals on a regular basis reduces our risk of developing type 2 diabetes by 21-30%. It has also been found to help reduce high blood pressure levels.

What else does the research tell us?

A 2015 study out of JAMA Internal Medicine concluded that higher intake of whole grains was associated with a lower mortality rate in both men and women. Which means your beloved whole wheat bread, oatmeal and rice should remain a definite dietary staple on your personal menu.

A study published in the Journal of the American College of Cardiology suggested that quality carbohydrates, such as cereals, can replace the use of saturated fats in daily caloric intake to reduce heart disease risk. So by eating fewer calories from butter or red meat and more from corn-based products and rice, your risk of heart failure goes down.

Advertising

How to incorporate more cereals into your diet

  • Use whole wheat flour instead of refined white flour when making homemade rolls, scones, pancakes or waffles for breakfast
  • Make soup with rice or barley instead of noodles
  • Snack on whole grain crackers, popcorn and pretzels
  • Choose whole grain bread when given the option at restaurants

Starting the day off with a healthy, nutritious meal is a foolproof way to put healthy eating habits at the top of your to-do list. Here is a delicious oatmeal recipe to start your journey toward a longer, healthier life.

BAKED OATMEAL

Prep time: 50 minutes

Servings: 8

Ingredients

3 cups rolled oats

Advertising

1 cup brown sugar

2 teaspoons ground cinnamon

2 teaspoons baking powder

1 teaspoon salt

1 cup redcued fat milk

2 eggs

Advertising

1/2 cup melted butter

2 teaspoons vanilla extract

Directions

Preheat oven to 350 degrees F.

In a large bowl, mix together all ingredients, adding them in the order in which they appear above. Spread the mixture into a 9×13-inch baking dish

Bake 40 minutes and serve hot.

Advertising

Serving this dish with your choice of toppings adds even more flavor and health benefits.

A balanced diet overall is what’s going to help you live longer, happier and healthier, but making sure you’re eating the right kinds of foods in each food group is even more important. Cereals, if consumed as often as possible from day to day, will help keep your heart beating, your digestive system moving and your blood sugar under control.

Keep eating those grains! Your health will thank you.

Featured photo credit: tracyshaun via flickr.com

More by this author

20 Creative Ways to Introduce Yourself Meal Prep For The Week Science Reveals The Truth Behind 15 Common Food Myths Cereal and Grains Are The Secret To A Long And Healthy Life, Science Says Science Has Shown Happiness Comes With Age (No Matter How We’ve Lived Until Then)

Trending in Food and Drink

1 6 Reasons Why French Press Makes the Best Coffee 2 20 Healthy Spaghetti Squash Recipes For Delicious Comfort Food 3 14 Healthy Easy Recipes for People on the Go 4 Top 9 Foods for Incredible Brain Health And Brain Power 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

Read Next

Advertising
Advertising
Advertising

Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

Advertising

1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

Advertising

2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

Advertising

4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

Advertising

Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

Read Next